20 Quick Tips to Transform Your Body

1. Stop running for miles and miles and instead start resistance training. Running only burns calories whilst you are performing it, whereas resistance training will keep your body burning calories for hours afterwards – even whilst you sleep! Resistance training includes bodyweight exercises, dumbbells, barbells, resistance bands or kettlebell training.

2. Make sure that 90% of your diet is made up of lean meat, vegetables, fruits, fish, eggs, legumes, nuts and seeds. Drink water whenever possible.

3. Only use exercises that work your entire body, rather than just one muscle at a time. For example, a biceps curl only targets your arm muscle. A press up, however, will train your arms, shoulders, core and back muscles all in one go. The more muscles you use, the more calories you burn!

4. Plan your exercise in terms of Quality (intensity), not Quantity (duration). A tough 20 minute workout is far more beneficial than a 60 minute light workout – anyone who tells you otherwise is either misled or just lying to you.

5. Don’t use the fixed-resistance machines! The reason many people are overweight is from sitting down all day. Do you really think that exercise machines that have you sitting down even more is going to help? In fact, it just leads to a less firm backside, which I’m sure is not what you want.

6. Don’t listen to anyone who advises you not to eat fruit because it contains sugar. The obesity epidemic did NOT come about because we’ve eaten too many apples…

7. Fruit juice, on the other hand is no good for you, since the natural fibre has been removed. This allows the sugar to be turned into fat.

8. White bread, white pasta, most breakfast cereals and crackers, Ryvita biscuits are no good for you either.

9. Foods that are branded as ‘healthy’ or ‘low-fat’ are no better for you. This is because when the fat content is removed, the manufacturers replace that fat with more sugar. Check the nutrition labels on the back if you don’t believe me…

10. Fat Loss is NOT as simple as ‘Calories In Vs Calories Out’, even though that’s what we are told by the media. If it were true then a person eating 2000kcals a day of ice cream should lose as much weight as a person eating 2000kcals of vegetables and meat. But we both know that’s not the case.

11. Controlling your hormones is important in shaping up. The hormone cortisol is released into your body when you are stressed. This hormone makes your body store more fat (particularly in women). So take measures to reduce the amount of stress in your life.

12. Another hormone, called insulin, is released into your body when you eat high amounts of sugar. This hormone’s job is to turn any unused sugar into fat. So avoid sugar!

13. Eat more healthy fats, from fish, eggs, oils, nuts and seeds. These fats are essential for boosting your metabolism and making your skin and hair more healthy.

14. Starving yourself of calories will only lead your body to store more fat. Your body just thinks its starving, and reacts by holding onto your body weight for dear life.

15. Eating 5 portions of fruit and vegetables a day is okay. Eating 8 would be better.

16. Foods with fibre are among the best you can eat. Porridge oats should be a staple of your diet.

17. The ‘Special K Challenge’ is a load of rubbish. Eat three small bowls of cereals (made of sugar) a day to lose weight? Yeah, okay, you will lose weight. But that weight will be mainly water, muscle, bone mass, and leftover sugar stored in your muscles. You’ll still have the same amount of fat on your body, and you’ll probably look worse. And you’ll be depriving your body of essential fats, proteins, vitamins and minerals. That’s not healthy.

18. The key factor in a successful weight loss program is social support. When exercising in a group setting you are far more likely to stay motivated and accountable to your peers. A fitness program like the Bodyshape Bootcamp gives you such social support.

19. Walking is not exercise. It is physical activity – something you should be doing everyday in addition to a structured exercise program. I’m all for walking as much as possible, but it’s not going to burn belly fat I’m afraid.

20. Take Action TODAY – nothing will happen and your body will not change unless you take that first step. Find a well-reputable local trainer or bootcamp group and get started now!

Get A Beach Body Stomach With These 10 Flat Belly Tips

Sure, a flat belly looks better in a bikini, but that’s not the only reason you should focus on chiseling your core area. Keeping your middle little will also boost your health by reducing your risk of cancer, heart disease, and diabetes.

5 No-Exercise Tips:

Of course exercise is important because it helps tone abdominal muscles, but there is a growing body of research that says that exercise alone is not enough. In fact, about 80% of your ability to reduce your waist circumference lies in your dietary choices. Here are five good non-exercise recommendations that will help you achieve your beach body shape.

  • Ease up on the alcohol. Alcohol drinkers, especially beer drinkers, have higher hip-to-waist ratios than do wine-only drinkers or people who abstain.
  • Add coconut oil. Brazilian researchers found that obese women who included unrefined, virgin coconut oil in their diets lost more weight around their waist than study counterparts who did not.
  • Eat berries. The University of Michigan studied blueberries, in particular, and found that they not only reduce belly fat, but also lowered cholesterol and improved blood sugar.
  • Reduce stress. Excess stress spikes cortisol – a hormone that contributes to the storage of belly fat.
  • Get adequate sleep. A good night’s sleep is a good way to promote weight loss in general, but belly fat is especially impacted by sleep or the lack thereof. For the best results, make sure you get at least 7 hours of sleep each night.

5 Exercise Tips:

Along with diet, exercise is an important component to losing belly fat and developing beach body abs. This is not spot reducing. Instead, abdominal exercises work in conjunction with other types of exercise to tone and build the muscles in your mid-section.

  • Bird dog. Kneel on all fours and raise your left arm while extending your right leg. Hold for a few seconds. Repeat with your right arm and left leg.
  • Boat pose. Sit on the floor and recline slightly. Life your thighs until they form a 45-degree angle to the floor. If you a beginner, you can hold the back of the thighs to make the exercise easier. If you are a bit more advanced, hold your arms out straight.
  • Leg drop. Lie flat on the floor and raise both legs toward the ceiling. With hands by your side, lower your legs until they are about 6 inches from the floor. Raise your legs to the starting position and repeat.
  • Hip lift. Lie flat on the floor and raise both legs to the ceiling. Place hands under your hips. Tighten your core and lift your hips straight off the floor.
  • Torso twist. Sit on the floor cross-legged. Slowly rotate your torso to the right. Return to center. Then rotate left. Repeat.

There are many reasons to shrink your middle and go for that beach body look. For one thing, muffin tops and beer bellies are out.

But beyond aesthetics, there are a lot of other reasons to work on your belly fat. The larger your waist-to-hip ratio is, the higher your risk of having heart disease, diabetes, and certain types of cancer. So follow these 10 tips to reduce your risk and get fit starting now.

5 Steps For A Lean, Sexy Body – Muscle Building Tips For Skinny Females

What are the most effective muscle building tips for skinny females? Muscle building happens to be a sweet spot for fitness buffs in order to gain an attractive-looking body. What about muscle building for women? If you have a slim body, how can you make it more substantial by adding muscles?

There’s muscle building for men and there’s muscle building for women. However, women build muscles slower and on a smaller scale than men. But this doesn’t mean that it’s more difficult for the fair sex to build muscles. Gaining muscles isn’t a hard task for women at all. A skinny female can appear stronger and more athletic if she gains muscles. This can be achieved through a combination of weight lifting and proper nutrition. Here are 5 steps of muscle building tips for skinny females.

  • Step 1 – Plan for a weekly weight training program. Are you a newbie to weight lifting? Start by working out 2 times a week. Otherwise, if you have ample experience in weight training already, you can implement a 3 to 4 times workout session per week. As you become stronger, your body will adapt to the exercises. Incorporate more workouts in your program. You can then develop a weight lifting program of 4 to 6 days a week.
  • Step 2 – Make sure that your workouts target specific muscle groups, At the end of your weekly routine, your shoulders, back, chest, stomach, biceps, triceps, hamstrings, quadriceps and calves should have been trained accordingly. In your exercises, see to it that you’ve focused on 1 to 4 muscles in your body. On one workout day, for instance, you can do a combination of chest, back and leg exercises. On another workout session, you can target your upper body, and your lower body on a different workout day.
  • Step 3 – Grow more muscles by lifting heavy weights with low repetition. With this routine, you’ll be able to accomplish your repetitions easily, which in turn boost your endurance. New muscle tissues don’t develop. Lift weights that are heavy enough so that you are able to finish a set of 6 to 8 repetitions. Eight to ten completed exercises would suffice for each of your sessions.
  • Step 4 – Give time for muscle recovery. Take a break for 2 to 3 minutes in the middle of each set of your workouts. Alternate your routine. Train the same muscle groups after 48 hours. You need to incorporate recovery days in your routine where muscular repairs take place until your muscles begin to grow.
  • Step 5 – Stick to the proper muscle building diet and nutrition. Nutrient dense foods are particularly ideal for growing muscle mass. Foods that you eat should contain plenty of vitamins, but low in calories, fat and sugar. Protein dense foods that you should include in your diet are fruits and vegetables, low-fat and calcium rich foods, whole grains and proteins. Lean proteins from turkey, skinless chicken, whey, fish and soy are other valuable food sources for building muscles.

These are easy but effective steps for muscle building tips for skinny females.