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Month: December 2018

4 Ways to Burn More Calories After Your Workout

4 Ways to Burn More Calories After Your Workout

THE AFTERBURN EFFECT

EPOC (aka the afterburn effect) stands for Excess Post-Exercise Oxygen Consumption. It’s crucial if you want to get the most out of your training time to see those results faster.

EPOC is all about challenging yourself during your training sessions to speed up your metabolism after you leave the gym in Clapham. While it will feel challenging at the time, by consistently challenging yourself you’ll burn more calories during and after your workout, and by extension, your body will change faster than by keeping at the same pace.

Think of EPOC as an extension of the time you spend in the gym. If you spend your time on a cardio machine operating at a steady pace, you’ll get a sweat on and a bit of an endorphin rush (the happy feeling we get the following exertion) to a certain extent.

However, if you focus on lifting challenging weights using your whole body and using that same cardio machine but completing intervals that get you out of breath, your body requires energy to catch your breath and recovery from the more challenging workout you have just completed.

Here are four ways you can get more out of your training sessions and feel the benefits of EPOC straight away.

1. SUPERSETS

The theory behind supersets is that you complete exercises on different body parts, one after the other without resting. One body part is working while another is resting, but the overriding point is that you are pushing yourself, as well as saving time in the process.

A few examples of efficient supersets include:

Kettlebell swings and dumbbell shoulder presses
TRX Self-rows and lateral lunges
Dumbbell bench press and assisted pull-ups

2. NEGATIVE RESTS

This means you are working for longer than you are resting (for example if you perform an exercise for 30 seconds, you take maximum 20 seconds rest between sets).

This will mean your body will not fully recover between exercises, but the benefit of that is when your body doesn’t recover it will adapt. That’s a sure-fire way to improve your fitness.

4 ways to burn more calories after your workout

3. CHOOSE YOUR WEIGHTS BY FORM, NOT GUESS-WORK

People often make assumptions based on how much weight someone can lift.

When it comes to weight choice for exercise, consider what you want to achieve, and then choose a weight that will enable you to stay in that rep range.

Here are some guidelines when it comes to weight-training goals:

Strength Without Size: 6-8 repetitions
Hypertrophy (Muscle Growth): 8-12 repetitions
Muscular Endurance: 13-15 repetitions
If you can do more than the range, the weight is too light. If you can’t get to the range with the correct form, the weight is too heavy.

4 ways to burn more calories after your workout

4. USE AS MANY JOINTS AS POSSIBLE

When you complete any exercise make sure you use as many points as you can (look at yourself in the mirror and ask yourself how many joints are involved in completing the exercise – and yes, wrists and ankles count here). If you’re using less than 3 joints, think about how you can add more joints into the mix.

By doing this you will use more of your body, causing more energy to be consumed.

So get ready to get sweaty and to breath heavier – your body shape will thank you for it.

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On-site Caravans for Sale – The Best Place for a Holiday Home

On-site Caravans for Sale – The Best Place for a Holiday Home

Where ever you’re from in Australia, if you haven’t visited the New South Wales South Coast, there’s a problem! We have a range of On-site Caravans for Sale Shoalhaven Heads for keen future residents of this stunning region.

With a more than generous year-round climate, Shoalhaven Heads is the perfect location for those interested in premium holiday park living. The area boasts an array of dining options and entertainment for all ages whether you’re a family of four or a solo vacationer!

Beginning with wineries and colonial heritage then strolling along the crisp beaches and the bays are just a typical day in the Shoalhaven Region. Put simply, it’s a diverse region where both your needs for relaxation and outdoor activity are able to be continually satisfied.

Popular among surfers and tourists alike is the legendary Jervis Bay, known for Australia’s whitest and sandiest beaches – which is just a skip away from where you could be living!

Remember that being retired doesn’t necessarily mean you have to slow down. There’s plenty to see and do along the coast with many benefits for the over 55’s. Shoalhaven Heads is renowned for its outdoorsy vibe, water sports and adventurists nature.

If you’re looking for an On-site Caravans for Sale Shoalhaven Heads, then look no further than www.holidaylife.com.au’s opportunities that’ll ensure you’ve got a place lined up for every occasion in this fast-growing Australian coastal hotspot.

Having your own permanent caravan in such an adventuristic part of Australia makes perfect sense if you dream of spending your well-deserved holidays being active and enjoying the thrills that Australian water sports promise to deliver.

So what are you waiting for? Give us a call today to discuss our Permanent On-site Caravans to secure your share of the Lake Eildon lifestyle!

More information about Shoalhaven Heads visit this website – Shoalhaven

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Best Protein Waters for Women

Best Protein Waters for Women

Are you a woman and looking for some best protein waters for women? There are many good protein waters for women available in market and you must know their key features. Many women are even afraid of using best whey protein with water because they might think that it’s something only for men but infact that’s not the case. For past many years it was a myth “do protein waters really work with women body” and the answer has been proved over every passed year. Many women around the world have taken advantages of protein waters and even now most of the protein water manufacturers are providing specific protein waters for women as well.

best whey protein with water
best whey protein with water

Women interest in protein supplements has really boomed in the last couple of years for fitness and also in losing weight through protein supplement. But the major thing which you have to remember here is that there is a significant difference in body of a woman and a man. Therefore they have some different nutrient requirements but that does not mean that they cannot consume men’s protein waters. Women can achieve the same results by using them as it’s all about taking protein in your diet. Since time has passed and technology has evolved most of the products are available for both genders on the basis of their body requirements therefore protein supplement manufacturers have designed quality powders specifically for women.

The best protein waters for women usually are vitamin rich which include vitamin B6, Folic acid and calcium. At the same time as men’s muscle are stronger and bigger than women’s therefore women’s protein requirement is not that much as of a man therefore women protein waters have less protein in them. Whey protein and Soy protein are good choices for women as they are low in calories and takes lesser amount of time to get digested.

Best protein sources for pregnant women are always from natural products but if you are using any supplement be sure to consult your physician about them.

 

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