So, you want to get ripped?
Everyone wants to look and feel good during the warm summer months, and have the confidence to show off their ripped and toned body on the beach, right? But, are they willing to put in the hard work and dedication that is required to achieve the body or physique of their dreams? There are a lot of harsh truths to be considered when looking to losing fat and getting ripped - this post will take you through the reality behind getting ripped and having the body you always wanted.
*For someone to get into good shape and look ‘ripped’, their body fat level must get low enough for their muscles to become more visible. Fat loss is a crucial aspect of getting ripped, and should be a key component of any programme. Building and maintaining muscle is also a major aspect of getting ‘ripped’, so following a specific diet and training programme is important*
There’s no doubt that exercising outdoors can benefit your mind, your body, and your health. This post will cover all the benefits and tips for training outdoors in the Summer and Winter months, and will hopefully give anyone who has any negative thoughts a more positive outlook on training outdoors, whatever the weather.
Training outdoors in the middle of the Summer season can be delightful, but training in the depths of Winter is too cold and dangerous!? Feeble excuses range from ‘it’s too dark and wet’ to “you could end up freezing in the cold’. Next up will be ‘melting in the rain”! Just NO, please stop! Training outdoors during the Summer and Winter seasons can be fun and exciting, although each of them come with different benefits and challenges. By taking the right approach and the necessary precautions with your training, you can workout effectively and efficiently whatever the season!
When people think of cardiovascular exercise, they think of long boring jogs or spending an hour on an elliptical machine. Other people avoid doing cardio as they don’t want to ‘lose muscle’ and end up with a skinny or smaller physique, and feel they would be better off doing a weight lifting session instead. This is all perfectly fine, there are ways around doing cardio, but the most efficient and effective way to keep healthy, fit and to help burn off any excess or unwanted fat is by doing some form of cardio along with weight sessions.
Let me tell you about a cardio approach that will allow you to keep your muscle, lose fat and get fitter in a short amount of time. HIIT training, also known as High Intensity Interval Training is an interval training method that involves short and intense anaerobic bursts of exercise with low intensity recovery periods. It requires you to give your max effort (80 -100%) during working sets, getting your heart rate level as high as possible. This form of training requires you to be strong mentally and physically - if you don’t know your limits, this will certainly show you them!
Guest Author Tara Adlestone from Missfits Nutrition.
Drinking a protein shake after your exercise session enhances the rate at which your muscles recover and consequently you will tone up faster and more effectively. Have you ever heard of the ‘window of opportunity’? This theory has become gold dust in the fitness industry and essentially means that you have a critical 30-40-minute time frame to consume your post workout protein and carbs to replenish the body with essential amino acids, which in turn replenishes your muscles after a brutal workout.
Often women associate protein with bulking, however with the right type of protein women can see amazing benefits alongside their training. The reason why a man is able to bulk at a much faster rate than a woman is because men not only have testosterone but also drink shakes with excess calories and high amounts of protein, carbs and sugars than a woman would ordinarily drink and couple this with a heavy weightlifting routine.
Life’s too important to leave it to chance. If you’re reading this then you clearly want to feel awesome physically and mentally. You may not necessarily want to become an olympic athlete, but you just want to be the best version of yourself. What with so many distractions, advertisements and the influence of those around us, being the best version of you can sometimes be hard to achieve.
I personally love improving, learning and developing different areas of my life. I’m constantly tweaking the little things and asking myself the right questions to get to where I want to be.
An often overlooked strategy I use personally & implement with all of my 1 on 1 clients is giving people the tools to control their environment. I have put together 5 of the most popular areas to focus on.
by Kat, Swift's Resident Yoga Guru
Well, yes breath is an important, in fact the most important aspect of yoga practice and indeed you will stretch, however there is much more to yoga than you may think. Whether you feel you need to incorporate more mindfulness into your regime, want to become stronger and more flexible, want to learn more about yoga as a whole (the postures, AKA the asanas are only one aspect of what yoga is about) or you may just want to be able to find a space where you can switch off from the 'hecticness' of modern life.
You know the drill, you’re on track, eating well and training hard. You’re making positive changes, and you are starting to notice the results. So far so good!
Then something comes up, a party, works drinks, or you have a crazy moment when you end up neck deep in a bucket of ice cream!
One treat leads to another, which leads to a total cheat weekend. For some it doesn’t stop there, it can go on for weeks & even months before they start another programme.
But what if it didn’t have to be this way? What if, every time you made a mistake, you could nip it in the bud, learn from it, and make sure it doesn’t happen again.
Because let’s face it, you will mistakes. No matter how well you plan your workouts and prep on a Sunday, there will be times when you trip up.
I have used this strategy with my personal clients and online programmes for the past few years. It’s so simply, but if you use it immediately after your mistake it works wonders.
Let me explain it to you.
Myself and a group of Swift clients have just come back from our Boot Camp retreat in the pyrenees, in the south of France. This wasn't your typical starvation diet plan, or PTI knocking on your door at 530am. This was an action packed 4 day trip full of awesome activities, plenty of sweat, and even more laughs.
Read all about the trip, and check out some of the pics...
It's the question that's asked a lot. How to Lose Weight. You see, there's a million different ways to do it, however when you look a little deeper, so much of the advice out there is conflicting. It's not surprising most people are left feeling a little frustrated and not knowing which is the best method for them.
I've been in the fitness industry for the best part of a decade, helping hundreds of people lose weight, and transform their bodes & ultimately lives. Losing weight isn't rocket science, anyone can do it. So why do so many find it so hard? It could be the sheer amount of advice out there, or simply not having enough of the right advice for you.
What I've done here is simplify the best 124 tips, trick and hacks which I have used with my clients over the years. I give the same advice to my celeb clients, and to the full time mothers I work with, it's all really useful information which you can use today.
Commit to a few of these tips each week, and let's get you in the best shape of your life.
We've broken down the categories for you, to make it even easier.
Check out the latest news including: Christmas and New Year Timetable. Plus some Brand New Workouts coming in 2016.
I love the phrase “food is medicine”. I honestly think that so many of our daily health concerns can be helped and even solved by focusing on your diet. Simply by being open to this idea, you give yourself a chance of achieving ultimate health.
That’s exactly what we’ve done.
We’ve come up with 4 amazing ideas that will switch up your thinking, and get you in amazing shape in the process. Give your Will Power a break, and get some Super Charged Motivation that will push you further than any motivational quote on facebook will ever do.
You will love this!
It’s around this time, my inbox get’s put through it’s paces, with people letting me know, they have 5 weeks until their holiday, can I work my magic. You get the idea.
It’s pretty hard to make any big, long lasting transformations in that time, and I always then get clients saying “I wish I’d started sooner”.
I always think the same thing, and I’m sure I’m not alone. Why not start a few months earlier?
There’s a few benefits to creating your Summer body in the Winter. Here’s my top 5 which I Guarantee will convince You.....
Why listen to us?
Good point, there is so much information out there, it's a minefield! We have been in the industry a long time, we know what works, what doesn't and what techniques you can use to achieve your goals. Check out our articles, and learn something new!
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