Top 10 Calorie Burning Exercises

Top 10 Calorie Burning Exercises

Most of us are tempted to overindulge during winter. Don't stress about a few extra calories - let them motivate you instead! Remember that food is fuel, and channel the energy from that extra helping of turkey into a great workout. We've rounded up ten of the highest-burning exercises to help you create a calorie deficit. Whether you want to slim down or get ripped, these exercises will help you reach your goals in record time.

• Spinning - Known for its intensity, this is one of our most popular classes. Stick with it. On average, participants burn around 600 calories per 45 minute class - this varies depending on gender, height and weight, level of fitness, and motivational skills of the instructor!

• Burpees - We know you hate them, but if you want to crank up your calorie deficit, add burpees to your workout. Repeat the exercise as many times as you can for thirty seconds straight. That's one set - aim for five. You'll keep burning calories even after you leave the gym. 

• Rowing - A session on the rower engages your whole body. Naturally, by working more muscles, you'll burn more calories. No wonder rowers are often called “the fittest athletes in the world."

• Weight training - Lifting weights is an intense energy expenditure - especially as you get stronger and lift heavier loads. But more importantly, strength training helps you burn more calories every day. For every pound of muscle you gain, your body burns 50-70 additional calories per day. If you're new to weights, try Body Pump - you'll burn about 400 calories in one class.

• Mountain biking - Hitting the trails may not burn as many calories as a vigorous spinning session - it takes an hour-long ride to achieve the same results - but it's a great way to work fitness into your next holiday!

• Running - A good run leaves you basking in the glow of “runner’s high,” an adrenaline boost that comes from really pushing yourself - and burning loads of calories in the process. Challenge yourself by playing with speed and incline on the treadmill. 

• Butterfly stroke - This advanced swimming technique really torches calories - up to 150 per 10 minutes of laps. Try it after you've warmed up, but before moving on to easier strokes - the added resistance of working out underwater makes swimming a great calorie burner. 

• Elliptical trainer - Like the rower, this popular cardio machine works your entire body, toning arms and legs while burning calories and getting your heart racing.

• Squats - Bodyweight squats. Jump squats. Back squats. They're all hugely effective calorie burners, so be sure to master this compound movement. Bonus: your body can support a lot of weight while performing a squat (just don't let it compromise your form), so you'll burn even more. 

• Cross country skiing – If you're a fan of winter sports, this is a fun fat burner to try. You'll actually burn more calories training before hit the trails - the elliptical is the best way to get in shape for ski season.

Common Gym Mistakes

Common Gym Mistakes

Using a variety of equipment at the gym is a fantastic way to build and tone different muscle groups, as well as getting some aerobic exercise too. However, there are several commonly-made mistakes that can leave you feeling the worse for wear after an exercise session, potentially causing injury. So, whether you're a first-time gym beginner or an experienced fitness fanatic, it's worth bearing in mind the following gym mistakes to ensure you get the best workout possible and avoid any unnecessary aches and pains.

Not warming up

Before exercising at the gym, it's important to warm up and stretch your muscles. Stretching increases flexibility, helps to prevent injuries, and will leave you feeling less sore after a workout. Many gym-goers neglect to warm up before a session, or don't spend enough time doing so, which can put them at risk of an injury.

Solution: Get to the gym slightly earlier than usual and make sure you spend a sufficient amount of time warming up your muscles. Get your heart pumping by going for a short, brisk jog on a treadmill, and by doing reps of knee lifts and squats. Next, work on stretching different muscle groups: quad and hamstring stretches and lunges will prepare muscles in your legs, while triceps and chest stretches will get your upper body ready for exercise.

Going OTT on cardio workouts

Working up a sweat with cardio exercises at the gym can make us feel like we’re doing our body good, though this may not always be the case. Setting the resistance too high on equipment like the elliptical machine can make the user over-do it, resulting in an incorrect body position and potentially in injury. Equally, spending a long time on the treadmill can mean we leave the gym feeling exhausted without having achieved a full-body workout.

Solution: Ask for help from an LA fitness personal trainer, who can advise you on which machine settings are appropriate for you, based on your level of physical fitness and experience. Mix up your workout by switching between different types of cardio machines, rather than labouring too long on one particular machine - it's been proven that shorter sprints of intense exercise, with intervals (or 'recovery phases') of less intense exercise are more efficient at burning calories than prolonged periods of exercise at a steady pace. So, for example, try 5 minutes at a fast run on the treadmill, followed by 2 minutes of jogging, then switch to the rowing machine and try a similar pacing technique for a more rounded, full-body workout.

 

Incorrect footwear

Your choice of footwear can make a huge difference to your workout, and wearing the wrong trainers can leave you with anything from a painful blister to a sprained ankle. Conventional 'fashion' trainers typically won't provide the right level of support and comfort, so it's important to invest in high-quality training shoes.

Solution: Look for trainers with flexible, cushioned soles that will provide effective shock absorption, especially if you spend lots of gym time on the treadmill - this will minimise the impact on your joints. When shopping for trainers, don't stick rigidly to your shoe size, as sizes by different brands will all come up slightly different, especially if you go for trainers with a thick insole. So, go with what feels right, rather than the size on the box - and bear in mind that feet tend to swell slightly when hot, so err on the side of a roomy fit, rather than a tight one.

Tips To Beat Cellulite

Tips To Beat Cellulite

What is cellulite?

We all view the word with dread and regularly see it plastered accusingly across magazine covers, but what does it actually mean, and should we be bothered by it?
 

Sometimes called “orange peel skin,” cellulite occurs when stores of fat and fluid become trapped among connective tissue fibres. These pockets push outwards against the skin, creating a puckered or dimpled effect, often compared to citrus rind or cottage cheese. Cellulite can appear differently depending on its composition and grade, but is an extremely common aspect of many people's appearance. It can be found on people of all sizes and affects 90% of women, and 10% of men.
 

Why do we see cellulite?

The biggest factor leading to the appearance of cellulite is the weakened collagen tissue fibres below the skin. When these fibres lose their strength they become more susceptible to collecting pockets of fat and fluid, which become visible beneath the skin. Age, genetics and hormones are all thought to affect the strength of collagen fibres. Other factors include:
•    Fluctuations in weight or body shape, causing the connective tissue to stretch
•    Inactivity, since cellulite is more likely to appear in areas with poor circulation
•    Diet and nutrition, including fat and sodium intake, and hydration
 

Diet

If your diet is currently structured to help you lose body fat, this will have a knock-on effect for fat-based cellulite, although not for the types caused by fluid retention. Keep in mind that cellulite is found on all body types, and does not necessarily indicate that you should change your diet to support a weight loss goal.
Muscle, collagen and skin tone are also affected by diet. Incorporating dietary elements to support these areas can help reduce the appearance of cellulite. Try increasing your intake of foods with anti-inflammatory benefits, including essential fatty acids, dark leafy vegetables, and berries. You may also want to increase your protein ratio if your goal is to strengthen muscle fibres, and try and eat organic foods, naturally low in salt and sugar.

Exercise

Exercise can be a very effective way to improve the appearance of cellulite, as an inactive lifestyle is believed to be a key reason for the development of cellulite. Choose a main cardiovascular workout that engages all the major muscle groups. Try swimming, or running and walking on a cross-trainer. Improving circulation is beneficial for tissue repair and for enhancing skin and muscle tone.

Specific strengthening exercises will add muscle tone and improve circulation in problem areas like thighs and glutes. Try adding bodyweight squats and lunges to your routine to strengthen these major muscle groups. As your performance improves, perform these exercises while holding dumbbells to make the workout more rigorous.

If you’re looking for a new challenge or prefer to be encouraged by an instructor, try attending a class that gets your legs working. Spinning is one of the most popular options, and it's sure to improve circulation! Body Pump is an effective way to get your heart pumping while strengthening your entire body. For spot toning, try out a fast class of Legs, Bums and Tums, specifically designed to target those tricky areas we're most likely to moan about!

Top 20 Tips for Reducing Stress

Top 20 Tips for Reducing Stress

1. Set your alarm clock 15 minutes earlier.
2. Prepare for the morning the night before.
3. Practise breathing slowly.
4. Set yourself bite size goals and reward yourself when you achieve them.
5. Ask for help with jobs you don’t like doing.
6. View problems as challenges.
7. Maintain a healthy weight.
8. Try to exercise every day.
9. Treat exercise as ‘me-time’.
10. Stand up & stretch.
11. Visualise yourself winning.
12. Say hello to a stranger.
13. Try brand new things.
14. Strive for excellence, not perfection.
15. Get enough sleep.
16. Remember you always have options.
17. Praise other people.
18. Take stock of your achievements.
19. Smile more.
20. Believe in yourself! 

Ladies Health Club Training

Ladies Health Club Training

Benefits of Personal Training

If you want to make sure the effort you’re regularly putting in at the gym is actually paying off, then seeking the advice of a personal trainer is a great place to start. Whether you're looking to bulk up, tone your physique or simply lose a little bit of weight, a personal trainer can give you the motivation you need to get going, whilst also providing you with a number of handy hints and tips to help you really get the most from your training. Read on to find out just how much you could benefit from a personal trainer. 

Motivation and goal setting

To reach the peak of physical fitness, it's important to set realistic and progressive goals. Not only can a personal trainer help you to identify your targets, but they will also be able to more accurately monitor your progress and highlight any areas that require more work in future sessions. 

Regularly reaching and setting new goals will keep workouts fresh and exciting, whilst also keeping you motivated. By taking a "tough love" approach, your trainer will be able to reward your hard effort, and also give you the push you need to take your training to the next level. 

Exercise performance

If you're unaware of the right exercises needed to achieve your fitness goals, your workout may not be as productive as it could be. That's where a personal trainer comes in - they can help you to focus your development by cutting out any unnecessary activities or exercises. 

Furthermore, they will be able to refine your exercise programme by helping you to choose everything from the appropriate level of weights to the right setting on the treadmill, as well as the most suitable number of reps. This will make sure you get the most out of everything you do at the gym, and help to maximise your performance. 

Tailored workout programme
Fitness is by no means a "one size fits all" process, and using a generic fitness program devised by your friends or downloaded online can make it more difficult to attain your goals. A personal trainer will work with you to create a tailored and detailed workout programme that's perfect for your needs, helping you to meet targets and start to see real progress. What's more, the programme will be dynamic, growing and adapting as you improve and boost your performance, making it easy to reset your goals and create new targets without going back to the drawing board.

Safety
In addition to helping you achieve your best in the gym, a personal trainer will also make sure that your workout is safe. Whilst a treadmill can be operated without supervision, it can be easy to pull or strain muscles when you venture into more complicated exercises. A personal trainer can be on hand to make sure that everything you do is safe and proper, helping you to avoid common gym complaints such as back pain and cramp. 
If you'd like to benefit from the experience of a personal trainer, contact your Local Trainer.