Giant Set Traps, Shoulders, Biceps, and Triceps

Did you miss a session or only have 15 minutes left in the gym?

Giant sets are perfect to save time and build muscle. Giant sets are 4 exercises performed in a rotation with no or as little rest as possible between them, the four exercises are to be done with as much intensity as possible.

Don't be mistaken. The routine below is effective and is built in order to allow you to save time and progress every single time you complete it.

Perform the following exercises in a row  for 10 reps each with no rest until you have completed 5 rounds. Make sure you keep the intensity high to build muscle. It should take 10 minutes or less.

Shoulder and Arms Giant Set

10 reps Barbell Shrugs
10 reps Dumbbell Lateral Raises
10 reps Dumbbell Hammer Curls
10 reps Diamond Push-Ups

Take note of the weights you use for each exercise. Each time you do the workout, you should try and attempt more heavier weights, but keep strict technique!
 
 
One of the biggest benefits of kettlebell training is that they can be used by beginners or elite level athletes alike! The benefits of kettlebell training are tremendous, and can play a huge role in helping you to achieve your health goals, fitness goals, help transform your body and provide a challenging and fun workout quite unlike any other workout you will have tried!
Build a lean, muscular physique
Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists. It's a lean look, more like Bruce Lee than Arnold.

Easy to learn
Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.

Hardcore Cardio
KB training will make you re-think what your max heart rate is! kettlebelll training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.

Develop functional strength
Even if you are not an athlete, KB training uses fundamental movement patterns making everyday activities easier and injury less likely. You will stand taller, carry packages easier, climb stairs with less effort and have more energy. Kettlebell training offers the most functional training possible, because the parts of the body must work as a unit.

Builds Mobility
Stretching practitioners often develop high levels of muscular flexibility, but without developing joint stability or muscular strength. That is a prescription for injury! KB training provides all three: mobility, stability, and strength. A big part of this is the design of a KB with it's off-centered weight.

Develop core strength
Kettlebells require you to engage the core in almost every lift. KB’s have a reputation for strengthening backs and abs like nothing else before.

More coordination
Since the brain knows movements and not “muscles” you become more coordinated with KB use. KB exercises train your body to work as a unit. This is also why athletes look different than bodybuilders.

Train anywhere
You can train in your bedroom. Or take it to the park. In your backyard or while traveling. You don’t need a lot of space. When you are done stick the kettlebell under your bed or in your closet.

There are many many more benefits of training with kettlebells start today! Book a Kettlebell group or private session below.

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Kettlebell Class Coogee, Kettlebell Exercises, Kettlebell Workouts

A Little History

Kettlebells were developed in Russia in the 1700s. The Soviet army used them as part of their physical training and conditioning programs in the 20th century. They have been used for competition and sports throughout Russia and Europe since the 1940s. Kettlebells have been around in the United States since the 1960s or earlier, Dragon Door Publications and  Pavel Tsatsouline developed the first instructor certification program in the USA in 2001

The kettlebell is a cast iron weight resembling a cannonball with a handle used to perform ballistic exercises that combine cardio, strength and flexibility training.
Picture
Classic Kettlebells

Classic vs Pro Grade

The ‘Classic’ Kettlebell is named because it is the original shape of the Russian kettlebell. The classic shape is well suited to a smaller person; the bell is smaller and makes it easier to use, especially for exercises involving two bells, like kettlebell swings.

As the Classic kettlebells become heavier, their dimensions change; handle size, bell size and even the distance between handle and the bell changes. This means every different bell will sit in the hand and on the arm in a different way. When shifting up in weight, the added load is enough of a challenge without the shape of the implement adding to it.
Pro Grade Kettlebells
Pro Grade Kettlebells

The Pro Grade Kettlebell

Made entirely of steel, The Pro Grade Kettlebells maintain the same dimensions across the weight range. Rather than making a larger sphere for a larger weight, Pro Grade Kettlebells are a hollow sphere the shell increases in thickness as the bells become heavier. Therefore, an 8kg kettlebell has exactly the same dimensions as a 32kg kettlebell, both in handle size and thickness, bell shape and distance between sphere and handle. This makes a big amount of difference in terms of both technique and comfort. A smaller handle is less taxing on the grip, and the sphere of the bell rests far more comfortably on the forearm, rather than the wrist joint.

The Benefits Of Training With Kettlebells

Serious cardio without boredom
Functional strength
Flexibility
Fun and varied, never boring
One compact, portable device

Combines "cardio" and “strength” training
As one of the best kettlebell coaches once said, “life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?

Greater fat loss
First, there is the extremely high metabolic cost of throwing the kettlebell around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements.

Very different from dumbbells and barbells
Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion.
PictureKettlebell Training
Kettlebell training strengthens every muscle in your body from head-to-toe. Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Like all strength training kettlebells also strengthen the tendons and ligaments, making the joints more durable and less-susceptible to injury.

Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored.

Build a lean, muscular physique
Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists. It's a lean look, more like Bruce Lee than Arnold.

Women won’t bulk up!
Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies!

Easy to learn
Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.

Serious Cardio
KB training will make you re-think what your max heart rate is! KBl training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.

Develop functional strength
Even if you are not an athlete, KB training uses fundamental movement patterns making everyday activities easier and injury less likely. You will stand taller, carry packages easier, climb stairs with less effort and have more energy. Kettlebell training offers the most functional training possible, because the parts of the body must work as a unit.

Builds Mobility
Stretching practitioners often develop high levels of muscular flexibility, but without developing joint stability or muscular strength. That is a prescription for injury! KB training provides all three: mobility, stability, and strength. A big part of this is the design of a KB with it's off-centered weight.

Develop core strength
Kettlebells require you to engage the core in almost every lift. KB’s have a reputation for strengthening backs and abs like nothing else before.

More coordination
Since the brain knows movements and not “muscles” you become more coordinated with KB use. KB exercises train your body to work as a unit. This is also why athletes look different than bodybuilders.

Train anywhere
You can train in your bedroom. Or take it to the park. In your backyard or while traveling. You don’t need a lot of space. When you are done stick the kettlebell under your bed or in your closet.

Exceptional core strengthening effects and easily modified drills tone and strengthen as mobility is restored. KB training is so simple and flexible that it merges well with physical therapy routines.

Kettlebell Exercises and Workouts

Follow the link below!
Start Kettlebell Training with me today!


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Want to be a police officer? Or are you a police recruit looking to improve your strength and fitness to make it into the police force.

A major requirement of meeting the Professional Suitability standards to become a Police Officer is that you are strong and fit. You are required to pass a police fitness test called a Physical Capacity Test and as such, here are a few useful tips you should know:
  • If you are not strong fit and you FAIL the Physical Capacity Test you WILL NOT be eligible to start a Police career.
  • It may be several months before you are eligible for police recruitment re-testing.
  • If you are not strong, fit and prepared you may injure yourself during the police fitness test.

They call it a Physical Capacity Test

To be a police officer you will be required to undertake a number of police fitness tests to determine your ability to perform the physical demands to start a police career. The fitness assessments are explained below and include details of the rating/points system.

Police Fitness Test Pass Mark:

Police recruits will have to pass each of the six (6) mandatory tests in order to successfully complete the Physical Capacity Test police exam. If a police recruit records a FAIL in any one of the testing procedures, they will be required to undertake further police testing. If  a police recruit is unsuccessful on two occasions, they will be unable to re-sit the physical capacity testing for a period of twelve months.

Current Physical Capacity Testing Police exam Standards

The following six (6) assessments form the new Physical Capacity Testing standards and were implemented from 23 May 2010. Any police recruit attending the police fitness testing Day on or after 23 May 2010 should be prepared to undertake these six (6) tests.

Test 1: Handgrip

Picture
All applicants will be offered two (2) attempts only per arm. Applicants will be asked to grip the dynamometer firstly with their right hand facing the test administrator. The arm being tested must be held straight and the hand holding the device must not touch the leg or body. Only the test administrator will make adjustments to the dynamometer if required.

Applicants will be asked to squeeze the dynamometer as hard as possible until told to stop by the test administrator. The test is then repeated on the left hand.

Level required: 30 kg on each hand
Exercises:
Any heavy lifts off the floor, chin-ups or pull-ups, plate pinches, blob lifts, grip crushers, forearm curls and extensions.

Test 2: Prone bridge

All applicants will be offered one (1) attempt only. Applicants will be asked to hold a bridge position making sure that there is a straight line from the shoulders through the hips to the knees (see figure below).

Applicants will be given one (1) chance to correct their posture should it stray from the start position. If there is any change in position or excessive shaking, the test administrator will ask the applicant to cease the test. The following figures are examples of an incorrect prone bridge position.

Level required: 90 seconds
Exercises:
Prone bridges, supine bridges, planks, side planks, swissball jacknifes, TRX pikes.

Test 3: Vertical jump

The Vertical Jump Test is designed to demonstrate lower leg power, particularly that of the quadricep muscles.

Applicants, while standing straight, will extend their dominant arm as high as they can, 'slapping' the marking vanes above. This will provide the "Reach" height, which will then be recorded.

From a standing start, applicants will then jump as high as possible, again 'slapping' the marking vanes above. This will provide the "Jump" height, which will then be recorded.

Level Required: 30cm above reach height
Exercises:
Vertical jumps, plyometric jumps, Any squat exercises, calf raises. 

Test 4: Push-ups

Applicants will be given one (1) attempt only. Applicants are able to complete push up repetitions on either their toes or their knees.

Toes The applicant stretches face down on the floor. Both feet are placed together. The body is raised off the ground with palms face down, shoulder width apart, arms extended. With a steady and controlled pace the applicant is to bend their elbows and lower themselves down to a 90 degree angle at the elbows. With the same pace the applicant pushes back up to the start position. One push up is counted. Should the applicant not perform these movements correctly the push up will not be counted. Only valid push ups will be recorded.

Knees The applicant stretches face down on the floor. Both feet are placed together, then their shins should be crossed over one another. The body is raised off the ground with palms face down, shoulder width apart, arms extended. With a steady and controlled pace the applicant is to bend their elbows and lower themselves down to press their chest onto the floor. With the same pace the applicant pushes back up to the start position. One push up is counted. Should the participant not perform these movements correctly the push up will not be counted. Only valid push ups will be recorded.

Level required: 25 repetitions
Exercises:
Push-ups on kness, push-ups, incline push-ups, decline push-ups, plyometric push-ups, barbell push-ups.

Test 5: Illinois Agility Test

The applicant lies on their stomach (head on the start line), hands by their shoulders and both legs extended behind the line. On the 'start' command, the applicant gets up to their feet as quickly as possible and sprints to the far line, touching it with one foot then returning to the first cone located on the start line. The participant then weaves in and out of the row of cones and back again towards the start line. The participant then finally sprints once more to the far line, touching with their foot and sprinting back to the finish line.
Level required: Completed in 20 seconds or less (19 seconds or less for Rejoinees and Police Professional Mobility applicants)

Exercises:
Sprint shuttles, speed ladder, speed footwork drills, sprint technique.

Test 6: BeepTest

A five second countdown will start the test. When the test begins there is a single beep at regular intervals. The applicant must be at the opposite end to the start (20 metres) by the time the beep sounds. They should then continue running at this speed, being at one end or the other each time there is a beep.

After each minute, the time between beeps will decrease so that the running speed will need to be increased. At the end of each minute, there will be a triple beep and a message from the commentator on the tape, to indicate the next run will need to be faster. The initial running speed is referred to as 'Level 1', the second speed as 'Level 2', and so on.

Level required: Minimum 5.1 (7.1 for Rejoinees and Police Professional Mobility applicants)
Exercises: Running, Interval running, sprint shuttles, speed footwork drills, running technique.

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Resources

 
 

Get Strong like Olympic Weight Lifters and Powerlifters

Compound exercises in strength training are those that involve more than one joint and muscle group working at the same time. These multi-joint exercises form the foundation of a well-designed strength training program. The best compound exercises to build total strength are essentially Olympic-Style weightlifting such as the clean & jerk and snatch or powerlifting competition movements like back squat, Deadlift and bench press.

Power Cleans

The hang clean and power cleans are full-body exercises. Stand and hold a barbell in front of your hips with your palms facing your body and your knees flexed slightly to prepare for the hang clean, then extend your hips, knees and ankles, pull the barbell to your abdomen and quickly flex your elbows and shoulders to move it in front of your neck. Give with your lower-body joints at the end to decelerate the movement. The power clean involves the same motion, but you start with the bar on the floor and your hips and knees flexed more than for the hang clean. Keep your spine straight during both exercises to prevent a lower-back injury.


Snatch

The snatch is just like the power clean, but instead of flipping the barbell quickly to your neck by flexing your elbows and shoulders, you keep your arms straight and arc the barbell over your head after pulling it from the floor to your thighs. Additionally, after steadying the barbell above your head, squat until your thighs are parallel to the floor and stand back up to complete one repetition.

Deadlift and Squat

The deadlift and squat exercises emphasise the hip and knee joints, working the gluteus maximus, hamstrings and quadriceps muscles. The deadlift entails extending your hips and knees simultaneously to lift a barbell from the floor to your thighs; the squat involves the same motion, but with the barbell resting on your shoulders and upper back. Both exercises also work your lower-back muscles, which contract to extend your trunk slightly and to stabilise your spine in an upright position as you perform the upward-movement phase.

Bench Press

The bench press is one of the most popular compound exercises used,  it targets the elbow and shoulder joints. Performing the exercise regularly strengthens the pectoralis major, shoulders and triceps muscles. You can choose from several bench-press variations, including the flat bench press, the incline bench press and the decline bench press, you can also use a barbell or dumbbells for each.

Heavy Rows

The bent-over row and seated-row exercises target the major muscles of your upper back, which work to pull back, your shoulder blades. The bent-over row involves pulling a barbell toward your chest from a standing, bent-over position, and the seated row requires pulling the handles of a cable weight machine toward your chest from a standing or seated position.

Shoulder Press and Push Press

The shoulder-press and push-press exercises are similar. Press a weighted barbell over your head from in front of your shoulders. You can perform the shoulder press from a standing or seated position. The push press, however, is only executed from a standing position and involves consecutively flexing and extending your knees to build momentum into the overhead-press phase of the exercise. The push press, therefore, works your leg muscles along with those in your shoulders and upper arms.


Here are some other popular and affective compound exercises

Full-body: Clean and Press, Thrusters, Kettlebell Swing, Strongman Lifts

Quads: Front Squats, Box Squats, Zercher Squats

Hamstrings: Stiff-Legged Deadlift, Good Mornings

Back: Chin-ups, Pull-ups, Prone Dumbbell Row, One Arm Dumbbell Row

Chest: Board Press, Floor Press, Weighted Wide Grip Dips

Shoulders: Dumbbell Press, Military Press


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Healthy eating for people with diabetes is no different from anyone else. Follow these sample meal plans to get into the healthy eating habit. Choose foods you like that satisfy you and include carbohydrate foods in each meal or snack to help manage blood glucose levels. You can eat your main meal at lunch or dinner.

Breakfast
Choose from:
One cup of high-fibre breakfast cereal with low-fat milk and one piece of fruit
Two slices of bread or toast — preferably wholegrain, wholemeal or high fibre white — with thinly
spread margarine, peanut butter, jam, Vegemite, baked beans, grilled tomato or sardines.
Water, tea, coffee or 100ml of fruit juice

Light meal
Soup (preferably one with vegetables and legumes, not one that is cream-based)
One sandwich made with bread, one roll or six dry biscuits — preferably wholegrain or wholemeal — with thinly spread margarine or avocado
Lots of salad and or vegetables

90g-120g of lean meat, skinless poultry or seafood; or two eggs; or 40g of fat-reduced cheese; or
Half a cup of legumes (such as beans or lentils)
One piece of fruit
Water, tea or coffee
  
Main meal 
One cup of cooked brown rice or pasta or one medium sweet potato Lots of other
vegetables
90g-120g of lean meat, skinless poultry, seafood; or half a cup of legumes (such as beans or
lentils)
One fruit or one small tub of yogurt water, tea or coffee

Snacks
 
Not everyone needs to include snacks between meals. If you do, select healthy choices such as: 
Fruit (fresh or canned in natural juice)
Low-fat yogurt 
Glass of low-fat milk 
Wholegrain bread, fruit bread or high-fibre crackers.
Picture
Here are three sample diabetic meal plans that are about 1,500 calories. Remember to drink 2glasses of water with each meal.

Breakfast
Eggs any style on whole meal bread
Skim milk (1 cup)

Lunch
Asian Chicken Salad
Tomato Soup
Skim milk (1 cup)
 
Snack
 Rock melon  or mango (1 cup cubed)

Dinner
Grilled Lamb with Fresh Mint Chutney
Green Beans with Poppy Seed Dressing
Whole-wheat couscous (1 cup, cooked)
Orange Slices with Raspberries

Breakfast
Muesli
Skim milk (1 cup)

Lunch
Pasta & Bean Soup
Spinach, Avocado & Mango Salad
Whole-wheat toast (1 slice)
Skim milk (1 cup)

Snack
Berry Frozen Yogurt

Dinner
Slow-Cooker Braised Pork with Salsa
Brown rice (1 cup)
Green Beans and or broccoli
Raspberries (1 cup)

Breakfast
Fruit Smoothie
Whole-wheat toast (1 slice)
Peanut Butter
 
Lunch
Lettuce wraps with flavoured Tuna 

Snack
Carrot sticks (1 cup)
Feta & Herb Dip  or salsa

Dinner

Chicken Breasts with Roasted Lemons
Salad 
Baked potato (1 medium)
Fat-free cheese slice
Strawberries

 
Here’s a sample diabetic meal plan that is about 1,600 calories and 220 grams of   carbohydrates. Remember to drink 2 glasses of water with each meal.

Picture
Breakfast 
(360 calories, 52.5 grams carbohydrate)
 
1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup cottage cheese
1/2 cup oatmeal 
1/2 cup skim milk
1/2 small banana
 
Lunch 
(535 calories, 75 grams carbohydrate)
 
1 cup vegetable soup  with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 30g  turkey and 1 low-fat cheese  slice,
1 teaspoon mayonnaise)
1 small apple
 
Dinner
(635 calories, 65 grams carbohydrate) 

120g chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Green salad with 2 tablespoons low-fat salad dressing

Snacks 
(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)

16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
One small piece of fruit 
  
If you have diabetes,  you should consult with your doctor and discuss your eating habits with a dietician and or nutritionist!

 
 

SMALL GROUP TRAINING FOR FAT LOSS!

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Intense fat burning workouts

Always fun, exciting and fast paced

Train with friends or meet new people

Challenging and fun workouts in a small group with great
results

The best of both personal training and group fitness/boot
camps

Strong focus on variety, correct form, progression and results

Individual attention and progression of personal training with the high energy of group fitness

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The greatest benefit of the sandbag is that it is awkward to lift. The load is constantly shifting, or at least requires effort to stabilize, and this produces an effect far harder than standard weight training. The sandbag is not ergonomically designed to make it easier to lift – it makes you work hard for each repetition. The result is that you build strength and conditioning that can
be applied in the real world. 

This concept of functional strength is heavily touted in modern health and fitness. It’s not uncommon to find classic exercises ‘modified’ to include instability by using stability balls, boards and another equipment. But the sandbag has built-in instability, making it the natural choice to integrate instability training into your programme.

The major advantage of training with an unstable object, rather than on an unstable surface, is that it has greater application to work and everyday activities. Most loads, in real life, are not equally weighted. Therefore, training with the sandbag prepares the body to deal with an unstable
load.

Integrating sandbag training into your workouts

The best advice for individuals who want to add sandbag training into their existing workout is to simply make substitutions. Take your regular exercises and perform them with a sandbag instead of the regular machine, barbell, kettlebell or dumbbell. Don’t be surprised if your poundage drops, this is natural and is the challenge that the sandbag provides.
Focus on the basic lifts – squats, deadlifts, presses and pulls and begin adding more advanced moves when you feel able.
Use the sandbag for higher rep conditioning drills. The following workout will do great things for conditioning, muscular endurance, agility, and aerobic endurance check it out below:
 
 
Get stronger and leaner with these essential foods.

When it comes to the type of foods you can put in your body, there are good foods and there are bad foods. Clearly you know to avoid the bad foods as much as possible, but when it comes to choosing the best foods for your goals, that’s an even harder decision.

Below are the best 20 foods you should have in your diet.


Protein

1.   Whole eggs

Go for whole eggs the yellow part is actually good for you. They are a great source of protein and are also cheap and easy to cook.

2.   Lean meats

Chicken, beef, turkey, lean cuts of meat etc, provide high quality protein as well as other vitamins and healthy fats.

3.   Fatty fish

Salmon, sardines, and anchovies are all high in protein and omega-3 fats.

Legumes

4.   Beans

About half a cup of beans gives you 10 grams of fibre and plenty of antioxidants. Beans are also loaded with magnesium, iron, zinc, and potassium.

5.   Lentils

Lentils are also a good source of fibre

Fruits and vegetables

6.   Tomatos

Tomato’s have a great source of vitamin C, which helps form collagen, which is the largest component of your connective tissue, like your tendons and ligaments.

7.   Spinach

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamins A,C,E,and K

8.   Cauliflower

Cauliflower is low in fat, low in carbohydrates but high in fiber, water, and vitamin C.

Cauliflower contains several phytochemicals in the cabbage family that may be beneficial to human health.

9.   Avocados

Avocados contain monounsaturated fat, which lowers cholesterol and may help burn fat; they are also an excellent source of potassium.

10.   Oranges

Oranges, as with most citrus fruits, are a great source of vitamin C.

11.   Grapefruit

Grapefruit is an excellent source of many nutrients and phytochemicals that contribute to a healthy diet. Grapefruit is a good source of vitamin C.

12.   Berries

Strawberries, blueberries, blackberries, cranberries all have various phytochemicals which are under research for their potential role in reducing risks of diseases such as inflammation and cancer.

Starches and grains

13.   Brown Rice

Brown rice is the same type of rice as regular white rice, but it has been processed less. Specifically, brown rice is rice that hasn't been milled to remove the outer layer of bran on each of the grains as well as the germ, which is basically the seed which causes the rice plant to grow.

Brown rice provides nearly four times the protein as white rice

14.   Sweet potatoes

Sweet potatoes are loaded with lots of carbohydrate energy and vitamin A. Vitamin A is also involved in the production of glycogen which is the body’s form of stored energy.

Good Fats

15.   Nuts

Many Nuts are rich in monounsaturated and omega-3 fatty acids, which can help reduce inflammation and even lead to better mood and mental processes.

16.   Seeds

Like nuts, seeds contain good fats and are rich in fibre. Try Chia, Flax, and pumpkin

17.   Olive Oil

Extra-virgin olive oil is the best as it contains monounsaturated fat, which helps to lower bad fats in your blood.

Drinks

18.   Water

Water makes up 70% of our body and is crucial for every internal process in the body.

19.   Milk

Milk contains protein, fat, sugar, and calcium. Make sure you choose full fat options or organic. Numerous studies have found that CLA found in milk provides several health benefits.  

20.   Green Tea

Green tea has a chemical in it called EGCG that can help lower stress hormones and also helps boost your immune system.

These twenty foods are at the top of the pack in terms of health and nutrition. They are loaded with essential nutrients, vitamins, and minerals that will help you promote more muscle, more power, and better endurance, and to cut the fat that is holding you back to hit the beach this summer.

You might be interested in the following:

Online Nutrition Meal Planner

31 Day Summer Beach Body Transformation
 
 
Picture
Do you want to supercharge your body and lose some weight or gain some muscle for the beach this summer?
If you answered yes, I want to give you something to focus on to start your body shape changing.

Modifying a diet for weight loss

For you to lose weight, your energy intake must be lower than your energy expenditure. This means that you need to "burn" more kilojoules than you consume. However, you should not reduce your energy intake to a level that compromises nutrition. Always eat at least the minimum servings of all food groups to ensure that essential nutrients are consumed in adequate amounts.

Points to consider for weight reduction
  •  Energy intake must be less than expenditure.
  •  Diet must satisfy all nutritional needs.
  •  Adapt food intake and exercise to individual tastes and habits.
  •  Eat a variety of food.
  •  Aim to fit food intake in with family meals.
  •  Gradually change habits with the goal of forming life-long patterns.
  •  Partake in regular exercise and incidental activity.
  • Note: Most fad diets don’t meet these criteria.

The best way to lose weight


A weight reduction eating plan should aim at weight loss that can be maintained. Losing more than 0.5 to 1kg a week is unlikely to be sustainable in the long-term.

It should provide adequate amounts of fat, protein, carbohydrate and fibre, and a variety of food from the five food groups. When trying to lose weight we should:


·   Eat higher quantities of vegetables and some fruits

·   Eat moderate amounts of lean meats, chicken, and low-fat dairy products

·   Reduce or eliminate saturated fats


A weight-reduction eating plan should aim at realistic, ositive, sustainable changes to diet and lifestyle, with regular physical activity.

Raising Your Metabolism

1. Don't Skip Meals

Our bodies have a built-in survival mechanism to conserve calories when we go for a long period of time without eating. So, when you skip meals, your body slows your metabolism to prevent you from starving. To prevent this, try to eat five to six small meals each day, or three meals and some healthy snacks in between. You'll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.

 3. Drink Coffee or Green Tea

Coffee and Green tea has been shown to boost metabolism. Researchers believe that antioxidants in coffee and green tea can cause the body to waste calories as heat, which increases your caloric burn.

4. Spice It Up

Adding hot peppers such as jalapenos to your meals can increase the amount of calories your body burns during digestion. If you like your food to have a little kick, it's an easy way rev up your metabolism.

 
5. Build Lean Body Mass

The more lean muscle you have, the more calories you'll burn, even while resting. As we age, we naturally lose muscle mass, so it's important to work at building it. Even doing resistance or weight training just twice a week can make a big difference. And, ladies, don't worry -- regular strength training will make you look toned, not bulked-up.


6. Eat Protein with Every Meal

Our bodies have to work hard to digest the foods we eat, and your metabolism revs up in response. However, eating protein boosts your metabolism a little more than consuming carbohydrates or fats with the same number of calories. Of course, don't take that to mean that you should switch to a high-protein diet, since carbohydrates are the main source of energy for everyone. But try to incorporate lean protein into most meals. Your best sources for protein include: fish, lean red meat, skinless chicken or turkey breast, non-fat yogurt, skim milk, eggs and egg substitutes, beans, tofu, and lentils.

7. Stay Active Every Day

Try to keep moving as much as possible during the day. If you have a desk job, stretch your arms or flex you feet and legs as you sit at your desk or take short breaks to walk around the office.

8. Don’t eat too much sugar

Processed and refined sugar like those in lollies, chocolate bars, processed foods and soft drinks are just too much for your body to handle sending your blood sugar levels thru the roof and then the guaranteed crash straight after. Instead of your metabolism staying high it rides the same high to low roller coaster as your blood sugar levels. 

9. Lift heavy weights

The bigger the weight you push the more muscle fibres you use to move it. That’s why 100kg bench presses cause more growth than 80kg bench presses. Once your muscle fibres have been recruited and become damaged from pushing heavy weights, they have to be repaired. The repair and rebuilding process requires energy to mend your damaged muscle fibres this process uses up a lot of calories to rebuild your muscle fibres. 

10. Get a good amount of sleep each night

Research has shown that people who don’t get enough sleep each night tend to gain weight. This could be because your body uses sleep to recover and mend itself, when your body is regenerating it keeps your metabolism working overtime when you sleep.

To gain your summer beach body, just like everything else in life it takes hard work and time. Sometimes it's just the small differences in behaviors and habits that can make the whole difference in the world when it comes to changing your lifestyle.

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