Outdoor Fitness in Reading

If you’re looking for the best outdoor fitness in Reading then we have the solution for you. Our boot camp classes in Caversham run four times a week and are the best answer to your fitness and weight loss problems. We offer all new people who are interested in outdoor fitness in Reading to join us for a week of free sessions to check out our boot camp and see if it’s right for them.

We’re not just any old boot camp class – we offer individual assessments, dietary plans along with home based workout tasks that need to be completed each week. Our in house nutritional therapist sets specific weight loss eating plans and is on hand to answer any of our member’s questions about food and supplements.

Unlike other boot camps our outdoor fitness in Reading is solely based in the open air. Most of our clients spend their whole lives indoors and enjoy the opportunity to get out into the fresh air and exercise with other like minded people. The sessions have been running for two years in the beautiful setting of Christchurch Meadows in Caversham, right on the River Thames.

Most of our members have joined our boot camp to lose weight and get fit and we help them do this in our sessions by using circuit training exercises, sprinting drills, resistance training exercises and aerobic exercise like boxing and running. Our sessions are an hour long and are very challenging, burning around 500 calories in the process.

Here is what a couple of our recent members said about their experience with our outdoor fitness in Reading:

“Compared to all of the other forms of exercise I’ve done over the years nothing has been as effective for improving my fitness levels as Peak XV’s Bootcamp! I’ve just returned from my usually slow Friday morning run and I was flying! I really enjoy the sessions and have experienced more confidence and an improved body shape – I can see a leanness emerging that I haven’t had since pre menopause. I would highly recommend this Bootcamp to any older people who want to improve their fitness levels and flexibility and guard against the passage of time.”
Penny Baldwin, Caversham, Reading

“After only four weeks back at boot camp I really feel like I’m on a roll now – I can now fit back into my favourite old pair of skinny jeans that I haven’t worn for about 4 years as I haven’t been able to do them up! I’ve hardly taken them off since I discovered they now fit again! I’m really pleased with how it’s all working out.”
Sarah Ainger, Caversham, Reading

These results are pretty common and we have a dozen or so more examples from our clients. If you’d like to experience some of these benefits yourself then come on down for a free of outdoor fitness in Reading as our guest. Visit our website at www.peakxvfitness.com/bootcamps-reading or call me directly on 07879 646969 today to book your guest week. Don’t miss out on this opportunity as places are strictly limited. Call us today to experience the best outdoor fitness in Reading.

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Look 7 Years Younger in 7 Days

Resolve to do these 5 things in the next 7 days and people will say you look years younger.

1. Sleep 8-9 hours each night. We could all do with getting more sleep and most of us survive on 6-7 hours a night but this leaves us tired and lacking energy, not to mention the bags under the eyes. We know that people who don’t get enough sleep are more overweight, suffer more heart disease and cancer, and tend to eat more during the day so there is something about sleep that perhaps we don’t fully understand yet that improves our health. In as little as a week you can look and feel younger by getting a couple extra hours a night. The bags will start to go, your energy will improve and you’ll notice people looking at you thinking something about them has changed??!!

2. Simply drink more water. Chronic dehydration is rife in the population as we survive of juice, tea, coffee and soda drinks – but what about plain old water? Did you know that your body is 70% water? If you are dehydrated your cells suffer and it is common to have dry skin, lacklustre hair and be all round sluggish. Try this tip over the course of a week and your skin will regain that glow, your energy will improve and you’ll feel great. Times your body weight in kg by 0.04 and that will tell you how many litres of water you should be drinking throughout the day. However ease into it as if you go from drinking 1 litre of fluid a day to drinking 2 and a half, you’ll be on the toilet all day. Also try adding a pinch of salt to each litre you drink as this will help the kidneys absorb the water.

3. It sounds obvious but exercise will literally add years to your life and if you can get 3 or 4 workouts done in the next week your friends will be asking you what you have done to look so good. You see it’s the endorphin release that comes with exercise that makes you look and feel better after exercise. Sure you’re not going to lose much weight in a week, but by simply starting to exercise and feeling better about yourself you will look and feel younger.

4. There are a plethora of supplements on the market many with claims that they can make you look younger. I recommend that everyone take a multivitamin and mineral and the antioxidants such as vitamin C, vitamin E, zinc and selenium in a multivitamin help to protect your body from free radical damage. Take for instance someone who has sun damage to the skin from too much bathing – the skin is saggy and wrinkled. It is the free radical damage to the skin from sunlight that causes this aging of the skin and by taking antioxidants in a multivitamin and mineral you can support your body’s natural antioxidant enzymes and protect your skin. Taking a multi vitamin and mineral can also help to give your stronger thicker nails and shinier hair which all adds up to looking younger.

5. Stress is probably one of the biggest killers in the western world – the stress of paying your mortgage, the stress of travelling to work, dealing with your boss and work deadlines, dealing with the stress of personal and family relationships all take there toll. This stress adds up to making your look older. Simply employing some stress reduction techniques such as stretching, yoga, deep breathing – whatever works for you can lighten the burden on you and lead a more centred and calmer outlook on life. This will all translate into looking and feeling younger.

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Lose Your Muffin Top for Good

Lose your muffin top for good. The unsightly bulge of fat that sits around the waistband and hangs over your jeans like the crust of a muffin that overhangs the cup cake is aptly named the muffin top. It is the scourge of anyone who wants to wear hipsters, a low slung belt or who just wants to look good in skinny jeans. However this particular area of fat storage is down to poor regulation of your blood sugar and the hormone insulin. Once you get these under control you will start to lose fat from this unsightly area.

The first thing you can do is to control your blood sugar. The best way to do this is to eat a low glycemic load diet. This involves consuming healthy protein (such as meat, fish, seafood, poultry and eggs) and fats (such as nuts, seeds, olive oil, avocados, oily fish and coconut oil) with low glycemic load fruits, vegetables, grain and legumes.

The glycemic load is a system of classifying carbohydrate containing foods by how quickly the carbohydrate is released into the blood stream. The GL system scores foods as low GL that are less than 10, moderate GL that are 11-20 and high GL as anything over 20.

It is beyond the scope of this article to outline the GL of all carbohydrate containing foods, but a general rule is that thin skinned fruits such as berries, apples, pears and plums and green leafy vegetables are all low GL. Things like potatoes, bread and whole grains are moderate GL and all processed foods such as sugar, sweats, chocolates and white grains are high GL. This may be a bit of an over simplification but you will certainly start losing weight if you eat lean protein and healthy fats with mainly low GL food, a little moderate GL food and no high GL foods. See here for more on the GL of foods.

A good way to bust through a plateau of weight loss and start melting away the muffin top is to do a 2 week low carb boot camp as used by Steve Hines in his nutritionist for weight loss programme:

2-week boot camp phase

The boot camp phase is a higher protein, lower carbohydrate diet. It forms the foundation of how you should eat to initially lose weight and then – with certain foods added back in for a fuller varied diet – maintain a healthy weight.

This type of “low carb” boot camp phase is the staple of many successful weight loss programmes including, but not exclusively:

• Anne Louise Gittleman – Fat Flush plan
• Charles Poliquin – BioSignature
• Patrick Holford – The low GL diet

I have taken different things from the above named programmes as well as from the likes of Jonny Bowden and Mauro Di Pasquale to create the following 2-week bootcamp.

After the initial two weeks other foods can be added back to the diet to make it a more balanced diet to meet all your nutritional needs.

Number 1: Protein in Greek means “of first importance” so make sure your first choice in a meal is a good quality portion of protein. Once you have worked out your daily protein requirement simply divided this by 3 or 5 (depending on whether you eat 3 or 5 meals a day) and eat that amount of protein at each meal.

Example

Protein requirement = 550g per day
• Breakfast: 120g
• Snack: 40g
• Lunch: 150g
• Snack: 40g
• Dinner: 200g

Weigh your protein after it has been cooked to make sure you are getting the right amount at each meal. Make sure to eat quality organic meat and fish to avoid oestrogens, growth hormones, antibiotics and pesticides stored in animal fat.

Number 2: For 14 days eat a 100% strict LOW carbohydrate diet (this means NO alcohol, grains, fruits, dairy, starchy vegetables etc…) except:

• Artichokes, avocado (1 a day), asparagus, aubergine, bamboo shoots, beetroot greens, broccoli, Brussels sprouts, cabbage, cauliflower, raw carrots, celery, chard, collards, courgette, cucumber, fennel, green beans, kale, lettuce leaves (all types), mushrooms, olives (3 a day), onions, parsley, peas, peppers, radishes, sauerkraut, spinach, tomatoes, turnips, water chestnuts and watercress.

You can eat as much of these fibrous carbohydrates a day as you can as they are in low carbohydrate content, high in fibre, rich in vitamins, minerals and phytonutrients and they cause only a little insulin to be released. Aim for 4-5 servings of these vegetables a day. Fibrous carbohydrates DO NOT include any grains, breads or starches – only the vegetables on the list above.

You can also eat:

• 2 eggs a day
• 2-3 servings a day of nuts or 2 tablespoons of nut butter
• Lemon juice, apple cider vinegar, horseradish and pickles.
• Ginger, garlic, cinnamon, coriander, cumin, turmeric, basil, thyme, oregano, black pepper, sage, cardamom etc…
• Butter, olive oil, walnut, avocado and sesame oil.

Here’s an example of how to do it for a 75 kg male:

Breakfast: 7am
100g salmon, 6-10 nuts, black coffee and water.

Mid morning snack: 10am
Large Romaine lettuce leaves, 50g of sliced beef, horseradish – crepes.

Lunch: 1pm
170g chicken breast with mixed leaf salad, tomato, ½ avocado, radishes and 1 tbsp olive oil.

Mid afternoon snack: 3:30pm
Crudités of carrot, pepper and courgette with 50g of prawns

Dinner: 7pm
150g steak, steamed broccoli, cauliflower and a small slice of butter to season the vegetables

Beverages
1.5 l of water throughout the day
2 cups of green tea
NO ALCOHOL

As I said at the end of the 2 weeks slowly add back other foods for a varied diet, start with thin skinned fruits- adding back 1-2 servings a day for a week or two, then try sweet potato, humus or whole grain rice. The key is to eat small amounts of these carbohydrates making vegetables the centre of your carbohydrate content of a meal.

Supplements

Certain supplements have an effect on lowering insulin production or making you more sensitive to insulin. Here are some examples:

• 2-3 g of fish oil with every meal
• Multivitamin and mineral 1 a day
• Cinnamon
• Chromium
• Fenugreek

So when you eat a low carb diet to control insulin and re-sensitise your cells to insulin with certain supplements you’ll soon melt away that muffin top.

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5 Top Tips to Looking Like a Supermodel

These are the 5 Top Tips to Looking Like a Supermodel.

Eat a healthy diet

This seems obvious but if we delve a little deeper and distinguish what is a healthy diet we can actually get some results and a slender waistline and slimmer curves.

The golden rule is to reduce insulin release. Now, insulin is an important hormone to control your blood sugar and you need some released at regular intervals every day to be healthy, but what you want to avoid is large surges of insulin from eating sugary starchy foods like sweets, pizza, doughnuts, croissants, bread, chocolate, pasta, cakes and biscuits. You should also cut down servings of rice and potatoes as well. The more that you produce insulin each day the less fat burning you will get.

The best way to do this is to eat a Low GL diet or a Paleo diet both of which focus on eating healthy lean protein sources like meat, fish and eggs, as well as healthy fats, like olive oil, avocado, nuts and seeds and food low in sugar such as all green vegetables, some fruits, nuts, seeds, beans and legumes.
If you centre your diet on these recommendations you will start to lose excess fat from your tummy, thighs and arms, drop a dress size or two and start to look and feel a lot better about yourself.

Exercise 4 times a week

We all know we need to take exercise and the general advice is to get at least 30 minutes of exercise a day. However if you want that supermodel body this is not enough. You will need to do a good hour of exercise at a high intensity at least four times a week – yes four times a week. Research has shown that weight loss results can be up to 70% greater when training four times a week compared to three times a week.

After you have warmed up you need to do two types of exercise 1) high intensity interval training and 2) resistance training.

High intensity interval training means you exercise very hard for a period of time, say 30-60 seconds – be it sprinting, walking uphill on a treadmill, spinning or even doing step ups on a step block, followed by a period of active rest for 1-2 minutes to get your breath back. This could be walking, cycling at a slow pace or just marching slowly on the spot. If you can do this for 20-30 minutes you will get a great workout and you will be burning fat for hours afterwards compared to going for a 20-30 minute jog.

Next you need to do resistance exercise. This means pushing, pulling and lifting things, be it a dumbbell, a kettle bell, resistance bands or just your own body weight. You need to do exercises that use lots of muscle such as squats, walking lunges, deadlifts, kettle bell thrusters or chin ups that are used on our outdoor personal training group exercise classes. These exercises use much more fat as fuel than doing some biceps curls whilst sitting on a bench or doing tricep kick backs, and will give you leaner legs and a toned bottom so you look great in those skinny jeans

Sleep

You’ve probably all heard you need to get your 8 hours sleep each night. If you don’t you can often times look very tired with dark circles under your eyes and lack that vital energy to get you through the day. But now science is helping us understand that a lack of sleep can make us fatter and sicker. People who get the least amount of sleep are more likely to suffer from heart disease, cancer and other diseases.

But as we want to look like a supermodel a lack of sleep actually causes us to eat more throughout the day, with a tendency to eat lots of sugary snacks to boost energy. When we don’t get enough sleep we produce a substance from our stomach called grehlin. The less sleep we get, the more grehlin we produce.

 

Grehlin’s job is to tell the brain we need to eat and hey presto you end up eating way more food than you actually need. We’ve all done it, only got 5 or 6 hours sleep and been ravenous all day. Well, now you know why. So make sure you get those 8 hours of sleep each night.

Take supplements

First and foremost we get our nutrition from our food, making healthy choices such as meat and fish, vegetables, nuts and seeds and some fruits. But due to our uniqueness some of us need more vitamins, minerals and healthy fats than others and our food is also less nutritious than it was 50 years ago because a lot of our food travels from all over the world – being picked unripe or losing nutrition on its journey; and because our soil has less nutrition in it to feed the plants.

So we should all be taking at least a daily multivitamin and mineral. Getting a little boost of these nutrients can add the finer details to looking like a supermodel. A little boost of zinc, magnesium, B vitamins can give you healthy hair and nails and some omega 3 can give you fresher healthier looking skin.

De-stress

Stress makes us age faster, greying the hair, wrinkling the skin and giving us a paler complexion. So it makes sense in order to look your best to practice some stress reducing techniques.

Science tells us that stress is relived by have an outlet for our frustrations such as having a hobby or diversion. This could be exercise, playing an instrument, watching movies – whatever – but taking some time for yourself is a big help. Stress is also reduced by having a real or imagined sense of control and having social connectedness, so this is where being organised so that work and family life doesn’t get on top of you and you’re able to enjoy spending time with friends and loved ones. It’s amazing how much better we feel after we have laughed so surround yourself with happy, funny people and you will have a greater sense of well being that translate into a fresher healthier looking body.

Put these five tips into action to begin to get that gorgeous figure and you’ll look and feel like a supermodel.

 

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7 Signs Your Fitness Trainer May Be From the Stone Age

  

In this article we’re going to look at the techniques used by trainers who really haven’t kept abreast of recent research and modern techniques. At best these practices are useless while at worst they can be downright dangerous. Let’s kick off…

1. Your trainer makes you do steady state cardio

Unless you are extremely overweight (morbidly obese) or are completely new to exercise steady state cardio like going for a 30 minute power walk / jog will not help you lose weight.

If you have only a few stone to lose or have been exercising for a while do not do steady state cardio.

Just go into any gym in the world and you will see most of the fat unfit people plodding along on the treadmill watching the TV of riding a bike whilst reading a magazine. If you can watch the TV or read whilst you are training you are wasting your time. Instead of steady state cardio  do interval training, this is where you run hard or sprint for 30 to 60 seconds, then walk or jog for between 1 and 2 minutes. Repeat this process for 10-20 minutes. This type of exercise is a different kettle of fish to steady state cardio. Intervals are great for raising your metabolism and you will be burning calories for hours after.

 

2. Your trainer doesn’t make you lift weights 

You need to lift weights! Yes even you girls need to do weight training; this will not turn you in to Arnold Schwarzenegger. Weight lifting builds muscle tissue and muscle is your friend. It makes you more sensitive to insulin (which is good) and gives you more metabolically active tissue that can burn fat 24/7. Go in to any gym in the world and you will see the lean and strong people in the weight training section.

 

3. You do the same programme week after week

You need to change your workout routine every 3-4 weeks. This works especially well if you are training 3-4 times a week. Your body is especially good at adapting to the demands imposed upon it and you will eventually get diminishing return on your investment. Your body needs a constant change in stimulus to get results.

As a rule of thumb, when you change your programmes every 3 weeks or so you should alternate between phases of trying to build muscle with phases of trying to build strength. For building muscle you would use higher reps and fewer sets, slower tempos and more exercises per body part. For strength you would use lower reps and more sets, faster tempos and fewer exercises per body part.

 

4. Your core work consists of crunches and BOSU balls

Doing crunches and training on unstable devices such as BOSU balls and Swiss balls are promoted to be the best way to train your core. Sure, you get muscle activity in your abs, back and pelvic floor, but training on unstable devices does not activate your “core” any greater than exercising on the floor.

What you need to realise is the results of these studies that show greater activation of core muscles whilst training on unstable devices demonstrate levels of muscle activity of less than 50% maximum contraction. The best exercises that create large activation in abdominal muscles are squats, dead lifts and chin ups! Of course if you add in some “core exercises” such as Swiss ball crunches and planks at the end of your workout for fun / variety – go for it, but make proper weight training the focus of your sessions.

 

5. Functional training is the centre of your workouts

Functional training is the buzz in the fitness industry, but this type of training is BS! Walk into many gyms and you would think the personal trainers are training acrobats and circus acts. People squatting whilst standing on Swiss Balls, jumping on and off BOSU balls, faffing around with the VIPr. As with core training if you want a bit of entertainment training at the end of a workout for fun go for it, but make body weight exercises, lifting weights and intervals type training the core of your workouts.

 

6. Your trainer shouts and screams at you as motivation 

The military approach of being shouted and screamed at, or the no pain no gain attitude works for some, but for most people they need to be encouraged and motivated through a workout. Sometimes it’s better to listen to a client and if they are tired and need an easier session. We all get stressed and even the top athletes know how to modulate their training based on how they  feel. However, having said that this should not be an excuse to have easy sessions each time you train!

 

7. You are told to eat carbs for energy

Carbohydrate loading is a concept that both athletes and the general pubic know of. This is largely due to the marketing of carbohydrate based products such as whole grains, sugary snack foods and sports drinks being the champion or elite sports performance, and in some part to information passed on via successful ex-elite athletes extolling the virtues of the dietary regimens that propelled them to the top of their sport. The concept of carb loading improving performance has been so successful that people think they need to carb load for all and any sports, be it before going to the gym, running a marathon or playing chess!

Carb loading is only really applicable for people exercising continuously at a moderate to high intensity, for 90 minutes or longer per training session. This immediately rules out gym goers and weekend warriors who play team sports. Most team sports or exercise classes rarely demand 90 minutes of continuous high intensity activity.

 

So there you have it. These seven points are a sure fire way to tell if your instructor is still in the Stone Age when it comes to exercise prescription. If they espouse any or, even worse!, all of these tips then run very fast in the opposite direction.

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Reading Weight Loss Boot Camps

Here are some simple tips we give to our clients on our Reading weight loss boot camps.

In order to help the ladies lose weight on the course we explain that it is important for people to be fit and healthy. Women, particularly, have to take care of their health as they play many roles in their life. They work at home and in their offices and they have to also take care of their families. To maintain a good balance in their life fitness is a must. Keeping fit with our Reading Weight Loss Programme does not mean that they have to sacrifice everything to maintain a toned and slim body. They just need to eat healthy food and spend time on their workout sessions each week.

We ask our Reading weight loss boot camp members to commit to just three hours of exercise each week.

A woman’s body shape also depends on her eating habits. By eating healthy, nutritious food you can look and feel great, get the energy to get through a busy day and it helps maintain your ideal body weight. This is the best weight loss reading tip we tell people. A healthy diet consists of whole grains, fresh fruits and vegetables, healthy fats and proteins. Give meat and vegetables 75% of the space on your plate. Then whole grains, legumes and beans should come in next as they are full of fibre which makes you feel full and keeps you going throughout the day. Try to avoid processed food as they contain many harmful preservatives and additives.

Women are at a greater risk of developing diseases such as osteoporosis and they have to support their bones by taking more calcium along with performing regular bouts of resistance training. Every session at our Reading weight loss fitness class includes many resistance exercises including squats and push ups. Dairy products like milk, cheese and yoghurt are rich in calcium and even plant based foods like beans, broccoli, Brussels sprouts, kale and collard green are also packed with calcium. Proteins are part of a healthy diet but many women as massively protein deficient and this not only slows down their metabolism but also affects their hormonal profile as well.

Women also lose a lot of iron during menstruation and need to get an iron rich diet. To do this they have to eat lean red meat, dark poultry, lentils, spinach, almonds and green leafy vegetables. Women should cut down their alcohol consumption to one glass a day as too much of alcohol leads to weight gain. Caffeine should also be limited to one cup a day preferably before lunch.

The biggest challenge we see facing people who want weight loss in Reading is eating a proper breakfast. Women who don’t eat breakfast in order to lose weight tend to put on more weight as they give in to their rumbling tummies by munching on snacks later in the day. Eating a healthy breakfast gives you more energy and helps you to lose weight as you will not munch on handy snacks when you feel hungry. Eating regularly and avoiding snacking on junk foods is vital for weight loss. Leaving long gaps between meals will only make you more tired and irritable. Snacking on healthy foods that are wholesome such as fruit and nuts is a tactic we use on Boot camp.

Women have to concentrate not only on their diet but also in trying to get some exercise into their day. Thirty minutes of daily exercise is a must for everyone. Every one of our weight loss Bootcamp sessions in Reading is sixty minutes long. This exercise can be speed walking, jogging or any kind of aerobic exercise. Working out your muscles helps you to burn more calories and this helps in weight loss. If you do not have the time to go to a gym or join a local weight loss Boot camp then just walk to your office or climb the stairs instead of using the lift. In the evenings when you take your kids out to the park join them in their play as this will keep you moving around and burning calories. If you don’t have the time for scheduled exercise slots just fit it in when you can.

Women need to be healthy to keep their families healthy. So it is vital for them to concentrate on their health and invest some time in themselves, as women with families tend to lose interest in their health as they concentrate on taking care of their children. Women’s fitness can be maintained with a commitment to a few quality workout sessions a week. If you want to try out our weight loss boot camp in Reading call today on 07879 646969 to get your free one week complimentary guest pass.

 

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Do You Want To Win Rear of the Year?

 

Most of you going to the gym are training because you want to lose a little bit of

weight and to tone up, especially those problem areas such as the bum and thighs.

However, very few of you will know how to train the legs effectively to lift and tone

these areas and win rear of the year. Nor will many of you know the environmental

and lifestyle factors that can cause fat storage on the hips and thighs.

 

Training the legs to win rear of the year is an art and a science and first I’m going to

lift the lid on some of the secrets that the fitness models use to have the perfectly

tone thighs and round pert butt. Then I will talk about how to eat to drop fat in the

dreaded saddle bag area.

 

When you are training your legs you need a periodised and progressive plan

targeting different muscles of the legs such as the glutes, the quads, the hamstring

and the calves. Your first stage of leg training should focus on unilateral exercises

to correct any imbalances in tone and shape between the legs. This is perfect if you

have one butt cheek that is slightly less pert than the other, or if the cut of the

hamstrings isn’t quite right between sides. Start by focussing on one exercise for

the quads and one for the hamstrings, like so:

 

A1. Dumbbell step up on 30cm box, 3 sets of 15-20 reps, tempo 1010, rest 60 seconds.

A2. Seated hamstring curl, 3 sets of 8-10 reps, tempo 40X0, rest 60 seconds.

(The tempo prescription 1010 means to execute the up movement in 1 second with

no pause at the top and then the down movement in 1 second with no pause at the

bottom. An X in the tempo prescription means you need to execute the movement

as fast as possible with good form.)

 

Next you want to perform an exercise that focuses on developing tone throughout

the entire quadriceps, whilst performing an exercise that develops the glutes and

hamstring together. You might choose the following exercises:

 

B1. Dumbbell split squat 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

B2. Romanian dead lift with bar 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

 

Your final pair of exercises can target the calves and abdominals to help give your

legs that slender look when you are in heels and to flatten your tummy. These

exercises could include:

 

C1. Single leg calf raise 3 sets of 12-15 reps, tempo 2010, rest 60 seconds.

C2. Abs crunch 3 sets of 12 reps, tempo 2010, rest 60 seconds.

 

Winning Rear of the Year

 

Hopefully you will now see that training these muscles will help, but there are no

specific exercises that are going to burn the fat off the hips and thighs. Most people

don’t realise that the deposition of fat in those areas is hormonally mediated.

 

Basically the more oestrogen you have in your body (either in total – or unopposed

by other hormones such as progesterone) – the more fat you will store on the lower

body. This doesn’t need to be the oestrogen that your ovaries produce (as many

menopausal women have saddle bags as well) but the oestrogen that is made in your

fat cells and the oestrogen you come in to contact with through your environment.

 

The best way to lose fat off the bum and thighs is to eat a Palaeolithic style diet.

The basic premise of this is so easy it’s insane. Before you eat a food ask yourself –

“was this food around 10,000 years ago?” if you answer “yes” then eat it, if you

answer “No” don’t eat it! For example was a chicken, nuts, carrots or an apple

around 10,000 years ago – yes, so eat them. Was a doughnut, snickers, pasta or

bread and jam around 10,000 years ago – no, so don’t eat them. Eating Paleo

means you basically eat protein in the way of meat, fish, seafood or poultry with

lots of vegetables and snack on nuts, seeds and fruits.

 

The liver’s job is to detoxify chemicals that we come into contact with, and it also

has to detoxify steroid hormones such as oestrogen. The liver has 3 ways to do

this – through methylation, glucuronidation and sulphation. So eat foods that

provide you with a host of B vitamins (this is not grains – the best source of B

vitamins is animal protein and vegetables), foods that contain sulphur (which is

eggs, onions, leeks, garlic) and foods that contain glucuronic acid which is broccoli,

apples and grapefruit.

 

There is another group of foods that are “super foods” for the liver packed full of

indoles, sulphur and other nutrients that help oestrogen detoxification –

cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale, radishes

and chard. Watercress is also particularly good and is packed full on these nutrients.

 

Another area where women constantly fall down with their diet is that they don’t

eat enough protein. Women MUST eat enough protein, especially vegetarians, as

liver detoxification is also determined by amino acids not just vitamins, minerals

and phytochemicals. Once again meat, fish, seafood and poultry provide amino

acids – so doing things like juice fasts as a detox is a bad idea as juice does not

contain any protein.

 

In this short article we’ve covered the main ways to get the toned, sculpted bottom

often seen on the catwalk runways of Milan and Paris. As you can see there are no

magic pills or secret workouts that bring about these results. Simply focus your

workouts on the areas involved namely the bottom, thighs and hips while eating a

clean diet of animal protein, fish, vegetables, fruit and nuts. If you’re new to any of

this it may take a couple of months before you see substantial changes to your body

but keep at it. If you’re doing a lot of these things but just need to tweak one or two

key areas then your gorgeous glutes and the Rear of the Year award may be just

around the corner.

 

For more information about our 6 week fat loss programme which takes you

through a whole body fat loss plan go to our website at

http://www.peakxvfitness.com/products

 

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Exercise increases telomere length

Article from Dr Mercola -Exercise increases telomere length

http://fitness.mercola.com/sites/fitness/archive/2010/12/24/a-fountain-of-youth-in-your-muscles.aspx

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