Muscle & Fitness

Louise Glover Fitness Model and Competitor – Nov 2012 

A few timesaving toning tips: 

  • Toning Timesaver: Push-Ups

To help get your body bikini-ready, “why not multitask?” suggests Peeke. “Push-ups are my No. 1 favorite because you can hit six muscles at once: biceps, triceps, deltoids, pecs, abs, and gluteals.”

  • Toning Timesaver: Squats

For the butt and thighs, Peeke recommends squats. A simple way to do these is to squat against a wall or an exercise ball, into an invisible chair. Keep your feet hip-width apart, and squeeze your abs to avoid arching your back. As you become stronger, you can hold dumbbells to increase the intensity. Aim for 3 sets of 6-12 repetitions.

  • Toning Timesaver: Deadlifts

Deadlifts help tone the whole body, particularly the back, butt, and legs. You’ll need a barbell or dumbbells to do this one. Stand with your legs slightly wider than shoulder-width. Keep the weights close to your body as you lift them off the ground. Be sure to raise your shoulders and hips together, and avoid arching your back. Technique is important, so you may want to get some pointers from a trainer. Do one set of 8-12 reps.

Few diet tips:

  • Cut Calories

“You could do crunches ’til the cows come home, but still have a belly,” Peeke says, “unless you rein in your calories.” Skipping the fries in favor of a low-calorie fruit or veggie side dish is an easy way to start. Substantial benefits can come from cutting way back on refined carbohydrates: white bread, white pasta, white rice, and, of course, sugar. These foods “wreak havoc on your appetite.”

  • Fill Up on Protein

Foods that are high in protein or fiber can actually help slow the digestive process. The result is that your stomach feels full longer and sends a message to your brain that you don’t need to eat more. You get more satisfaction with fewer calories.

  • Reduce Bloating: Steer Clear of Beer

Alcohol can undermine your goal of a bikini-ready body in several ways:

  • A 12-ounce beer packs about 150 calories.
  • Beer and sparkling wines cause bloating.
  • Alcohol slows your ability to burn fat.

Visualisation is key to fitness:

 Visualising a good performance can help you achieve good results. You imagine the exercise and the muscles being used and you imagine yourself doing all of the reps and sets suggested. If you visualise each step before actually executing these moves, your success rate will soar. Visualisation also works for sticking to your diet. Really visualise the transformation that you will make in your health, appearance, strength and happiness. Practice this regularly and dieting should not be a problem.  I use it regularly and I can say it really does work. I always imagine and visualise each new move and have found it makes it much easier and far more effective.

10 Belly Flattening Foods

  • Pineapple

Much like its tropical cousin, pineapple boasts a digestive enzyme that helps to ease bloating, settle your stomach, and even relieve heartburn. It’s high in natural fruit sugars, or fructose, which could stave off sweet cravings.

  • Berries

Tiny but mighty, berries are stuffed full of antioxidants and fibre – just one cup of raspberries contains a whopping 6g. Plus, they’re low in calories too. Add a handful into a healthy smoothy or sprinkle over your breakfast cereal.

  • Cucumber

Believe it or not, cucumbers are actually a member of the melon family, and therefore have very similar slimming properties. It is a natural diuretic, which means consuming it eases water retention and bloating in the body. Why not make a slimming watercress, bean, mint and cucumber salad for a powerful tummy flattening lunch?

  • Leafy Greens

The quickest way to flatten a stubborn stomach? Include a portion of leafy green vegetables at every meal. Kale, spinach and romaine lettuce are all extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and discomfort that some other vegetables might do.

  • Almonds

Not only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat. Swop out your usual mid-morning snack for a handful and see if it makes a difference.

  • Oats

Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.

  • Green Tea

Addicted to your builder’s brew? It may be time for a change. Swopping to green tea has been found to assist the body in flushing out excess fluids, helping to calm bloating around the stomach caused by water retention. What’s more, it has been found to speed up the metabolism, which can aid the burning of excess fat in the body.

  • Cranberry Juice

As well as high levels of antioxidizing vitamin C, cranberry juice has fantastic diuretic properties. This means that it encourages the body to get rid of excess fluids through excretion (going to the toilet). Swap out your morning OJ for a glass of sugar-free, all natural cranberry instead.

  • Asparagus

Asparagus is often considered a luxury vegetable, and not without good reason. Each spear is packed full of vitamins A, B-complex, C and E, as well as containing high levels of skin-clearing zinc and potassium, which assists the removal of excess fluids from the body. Asparagus has long been used to treat inflammations such as arthritis and rheumatism too.

  • Bananas

Contrary to what some people believe, bananas contribute to weight loss NOT gain. Eating a banana is not just a great way to provide your body with skin-healing zinc, brain-powering slow release energy and filling fibre, but can also help you to relieve water retention thanks to the high levels of potassium they contain.

Eat Yourself Slim

  • Water

So simple, and yet so effective. If you’re serious about losing weight, you need to make sure that you’re drinking plenty of fresh water. As a nutrient, water is essential to the proper chemical functioning of every single cell in your body, and your metabolism is no exception. To keep it burning at full speed, drink the recommended 2 litres a day (about eight glasses).

  • Green Tea

Green tea has been proven to aid weight loss by speeding up the metabolism, inhibiting fat absorption and aiding glucose regulation. This is not because of the caffeine it contains, but is instead due to the high concentration of natural antioxidants called catechin polyphenols. Try drinking three to five cups a day, or take in supplement form, to really notice a difference.

  • Grapefruit

Marilyn Monroe swore by the grapefruit diet and, as it turns out, there may have been some method to her madness. Researchers at the Nutrition and Medical Research Centre in San Diego discovered that eating a grapefruit or drinking grapefruit juice before a meal resulted in more than three pounds of weight loss in 12 weeks. This is because there is a naturally occurring chemical in grapefruits that lowers insulin levels, reducing cravings and increasing your body’s ability to burn fat.

  • Turkey

Not just for Christmas! Turkey meat is extremely lean and a great source of protein, which helps to build muscle mass, reduce cravings and fill you up for longer. All of these things contribute to a healthy, speedy metabolism. Vegetarian or vegan? Try tofu or soya protein powder instead.

  • Lemon

Lemons aid the restoration of the body’s acid-alkali balance, keeping your insides at a steady pH. This means that your body is better able to support healthy bacteria and assist the removal of environmental and dietary toxins in the body, which in turn can help to stimulate a sluggish metabolism. Try drinking the juice of one lemon in a mug of hot water as a morning beverage and see if it makes a difference.

  • Oranges

It’s definitely worth making space for an orange or two in your diet. Like apples, the high fibre content they contain promotes fullness and helps to keep blood sugar levels steady. Steer away from juice though – it’s higher in calories and sugars, which could make your metabolism sluggish.

  • Sweet potatoes

Complex, wholegrain carbohydrates that are full of fibre are a source of basic, steadily-burned energy for the body, which can help to increase our metabolisms by regulating blood sugar levels and keeping us feeling fuller for longer. Sweet potatoes are particularly good, because as well as the above, they also contain fat-burning vitamin B.

  • Broccoli

Eaten raw, grilled or steamed, broccoli is a low-calorie, high fibre addition to your diet, which helps power your metabolism with a myriad of different nutrients. Each little tree contains high levels of vitamins A and C, calcium, magnesium, potassium, and protein, making it one of the most beneficial food types you can eat.

  • Spinach

Why eat lettuce when you can have spinach? Spinach offers a huge amount of health benefits for the body, and is a fantastic source of antioxidants, potassium, iron, magnesium, vitamin B (which is particularly good for boosting your metabolism) and C. It’s also low in calories and high in fibre, which curbs cravings and keeps sugar levels on an even keel.

  • Garlic

We all know that garlic is great for fending off colds (a naturally occurring chemical called allicin reacts with the blood to create a product capable of killing off many harmful bacteria and viruses that your body may be harbouring), but did you know it can help lower cholesterol AND reduce the fat cells in the body? Now you do…

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One thought on “Muscle & Fitness

  1. Louise Glover is certainly more fitter, stronger, athletic, muscular, toned and has a better physique than Jodie Marsh and no tattoos!

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