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We all know that warming up is important before exercising. It is one of the most important keys in preventing injuries and it helps us to perform even better. Learn how and why to fire up your central nervous system before a workout and how this will improve your performance. A proper warm up increases our breathing and heart rate; it increases energy-releasing reactions in our muscles and stimulates blood flow to the muscles to supply them with more oxygen and to remove waste products. The same attention that goes towards a good warm up should go towards some exercises that fire up the Central Nervous System before a workout.   What is the Central Nervous System (CNS)? What does it do and how does it improve our performance? The CNS is part of our nervous system... Read More

Lately I have been writing a few articles related to the intensity of working out, and how the intensity can effect your training results. I’m sure that a lot of people wonder how to measure workout intensity or in other words the level of intensity they are working at. First of all, let’s divide the intensity in three different levels: low, moderate and vigorous. There are a few different ways to measure workout intensity of a workout making sure that you’re getting maximum results, and some are easier or more suitable for some than others. These measurement methods include; heart rate, talk test, exertion rating scale. Heart rate Your heart rate will increase in proportion with the intensity of an exercise. By calculating your Target Heart Rate (THR)... Read More

How motivated are you to get out of bed in the morning and to squeeze in a workout? How motivated are you to go for a workout when you’re feeling tired, or to go for a run when the weather is not great? One thing is for sure, it requires a certain level of motivation to do this! People strive on different types of motivation and there have been a lot of studies about this. Someone might need a training partner to get their ass into to gear. If their partner pulls out, they won’t train. Others need a trainer to stick to a training regime while some need no-one to work out on a regular basis. Another important question you can ask yourself is, how motivated are you to push yourself while you work out? First of all, doing something is always better than... Read More

Do you train with intensity and how much do you push yourself when you exercise? How important is the intensity of a workout when it comes down to getting results? The importance of intensity I believe that it is often intensity (also described as a big concentration of power or force) that separates the people who make moderate changes to their fitness level over the years from the ones who make big improvements in a short time. Intensity has a bigger effect on your training results than most people think. No matter if your goal is burning fat, building muscle, increasing your cardio levels, or all of the above. When it comes down to muscle growth, training with maximum intensity forces your muscles to grow as they are simply left with no choice. They have to adapt... Read More

Do you sometimes wonder how to get a six-pack? Believe it or not, every single one of us has a six-pack. The trick is to know what to do to reveal and enhance it. Although there is a lot more to it, this requires building ab-muscles but predominantly losing fat. Get Lean In order to look toned around the midsection, you need to focus on keeping body fat to a minimum. A good method of achieving this is doing maximum calorie burn workouts, such as high intensity interval training; better known as HIIT. These workouts involve periods of intense anaerobic exercises alternated with less intense recovery periods. Incorporate full body movements as these will burn more calories and make sure you include some strength training, as the more lean muscle you have, the more... Read More

We can all do with some life-improving tips. All the following things can be applied to all aspects of life, no matter if it is work, increasing fitness levels, weight loss or your private life. Surround yourself with positive people and limit exposure to negative people. Always take action – nothing happens till you make a start. Get out of your comfort zone and do things which are a little scary. Take imperfect action. Don’t wait until ‘everything’ is perfect. Just start and correct things as you go. There is no anecdote to hard work. Get up every day with a plan and work your plan. The best is yet to come. Life can always get better. You can always learn something new. Always seek out new adventures. Read More

Your metabolism is partly ruled by genetics, but you can rev it up naturally by eating right. Fill up on the following eight foods to boost your metabolism and increase your body’s fat-burning power. Foods to boost your metabolism Egg whites Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked. Eggs are also loaded with protein and vitamin D. Lean meat Lean meat is full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal. Water If you’re even mildly dehydrated, your metabolism may slow down. Drink water ice cold, which forces your body to use more calories to warm it up. Chilli peppers Chilli peppers contain capsaicin, a chemical... Read More

This article is about some tips on how to make waking us easier when you’re planning on doing a workout. I think many of us can resonate with the difficulty of waking up early to work out in the mornings. On one hand it is awesome and kick-starts the day. On the other hand though, it can be tough at times, definitely in winter and when it’s still dark at 5.30am. Once you manage to get out of bed and head to your workout, it always feels easier than you thought and you actually feel a sense of achievement. It all comes down to those crucial couple of minutes when you hear your alarm clock. You either get out of bed, or turn around and hit snooze. Prepare your gear the night before This means that you’ll be pretty much ready to go. The first benefit is... Read More

Eggs Not only does one whole egg contain about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals. Leen Red Meat Choose for lean meat to keep your fat and calorie intake under control. Here are a few examples of the leanest cuts you can find: eye of round roast or steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, top sirloin steak. Lean Poultry Poultry is an excellent protein source and can be used in an endless number of meals. Skim milk This is another great source and offers a variety of muscle building benefits. It contains about 8 grams of protein for one cup and can be easily added to meals to ensure that your total daily protein requirements are... Read More