PICK YOUR PROTEIN.

For muscle growth and repair, a smart post - workout fuelling strategy is essential .Experts have long argued that exercisers should consume protein in the hour after working out.

Shape-up Secrets.

1.WEAR SUNSCEEN

All beauty editors agree that wearing sunscreen is one of the best things you can do for your skin in the  against ageing. Wrinkle-inducing UVA rays attack your skin on even the cloudiest days,so i recommend wearing a daily lotion boasting SPF protection when you run,rid or relax.

2.SQUAT A LOT

Want to hone a butt .The answer is to squat - a lot .Squats are great for shaping your entire lower body,especially the derriere.Perfect your squatting technique to ensure that you re doing it right,and then try it up.Split Squat Jumps - the exercise list is endless!

3.ZONE IN THE BEAT

Love music? Science shows that an energising track can be a great motivator . In fact,data report that fitness fans exercise for a round 19 minutes longer when listening to music.
Apparently , uplifting beats distract exercisers from the pain of working out and give them that pain of working out and give then that extra edge. Tune in to zone out!

4.AVOID POST WORKOUT PIG OUTS

Smashed a hard workout? Don t be tempted to treat yourself to nice ,big meal.Research show that plenty of exercisers don t get the results they re after because they undo the hard work by eating too much after working out,which can lead to piling on pounds.Try to have a small snack of around 100 - 150 calories in the hour after workout and then wait untill mealtime for more.

 

FEED YOUR SKIN

FEED YOUR SKIN

Has summer left your skin feeling dry ? if so, don t overlook the peel-off mask.Sure,it s a favourite among teens but,according to new research in the International Journal of Cosmetic Science, The peel-off mask is also better at moisturising ,plus it increases skin hydration compared to its cream counterpart.

GO GREEN . GREEN FOODS.

Green foods

are alkalising and contain loads of healthy loads of healthy nutrients. Try green veg like kale and spinach or add superfood greens,such as chlorella,to your smoothies.

GO GREEN . GREEN EXERCISE

studies show that rates of perceived exertion a.k.a how hard you think you are working are lower when exercising outdoors.

GO GREEN

Go Green

Get more green stuff each day to live a healthier life!

GREEN TEA 

contains compounds which help to protect your cells from oxidative damage and kick - start metabolism.

LIFT MORE, LOSE MORE.

In case you didn t get the memo - heavy lifting won t make you look like Arnie. What it will do, however ,is burn oodles of pounds.The best way to lose weight is to put more weight on your bar.

MAKE IT BIG

if your gym time is precious,don t waste it working on your biceps.instead,choose moves that offer more shape - up bang for your exercise buck. the answer?
Compound,or multi - joint,exercises. Compound exercises work several muscle groups together in harmony,explains Louise Day.The beauty of these exercises is that they are more demanding and so you will not only tone your muscles,but also burn more calories.Focus on the bigger muscles and smaller ones will take care of themselves.

3 Steps to HOLIDAY FITNESS.

1.EXPLORE.

the great outdoors by going for a walk or jog in the gorgeous surroundings,such as along the beach.

2.LEARN....

simple but effective exercises that you can do in your apartment or hotel.

3. FOCUS...

your energy on recovery exercise.set aside ten minutes a day to perform a whole-body flexibility routine.

GET # FITFORFREE

1.- Min DROP SQUATS

you engage muscles at a faster rate than normal,

2.-MIN SIDE LUNGES

Great for sculpting glutes!

3.- MIN HIGH KNEES

Imagine you re the fastest runner in the world,

HOOP TO IT!

Want a toned tum in minutes? Try hula hooping .A six - week study published in the journal of strength and conditioning research reports that women who hooped for 15 minutes a day,five days a week ,lost an average 3.4 cm from their waists and 1.2 cm from their hips.as an added bonus,hooping is arguably a lot more fun than ab crunches - right?

3 ways with a PARK BENCH.

• ABSV- Sit sit on the bench with hands either side of your hips.lean back and extend your legs.crunch up and repeat.Squeeze in body - sculpting workout wherever you are with these outdoor moves.
• ARM Bench Dips sit on the bench with hands either side of your hips shift your butt off the bench and bend your elbows to lower down.push back up and repeat.
• BUTT

Step -Ups face the bench,put one foot on the bench and step up with other foot. step back down and repeat.

MOVE MORE EVERYDAY.

 tasks can burn up to as much as 350 calories per day, the equivalent of a moderate - intensity,60 - minForget the gym -no, really.A wealth of data shows that exercise doesn t have to be a structured activity . Instead, an increase in NEPA ( Non - Exercise Physical Activity , such as walking or taking the stairs ) is reported to be one of the best weightloss  strategies. Scientists have found that standing,moving and even fidgeting during everydayute workout.

DON t YO - YO EXERCISE.

Are you guilty of following a stop - start workout routine,exercising intensely for a goal only to let it all go when you achieved your aim? 
Consistent training is the best tip i can give anyone who wants a fit body for many years. As we get older ,our bodies start to lose muscle 
mass - training consistently to build a toned look is the only way to escape the process.