Mistakes That Make You Fat

Are you making any of these 5 Major Mistakes
that thicken your waist?

Long boring cardio sessions that burn away muscle and slow your metabolism down?
I can’t stress the need for HIIT (high intensity interval training) for fat burning. It not only takes you a fraction of the time, but you’ll alleviate boredom as you get your body in shape.

No breakfast: the kiss of death for your metabolism?
Skipping breakfast or only eating two meals a day? You need to feed your body at regular intervals so that it knows that any energy coming in can be used rather than stored for a rainy day as junk in your trunk.

Buying expensive ‘ab machines’ or doing waist thickening crunches that are full of empty promises?
You’ll be surprised with the fact that one of the best movements for your ‘abs’ is a plank. There are several other far more effective movements than the crunch in fact.

Keeping your body in “sleep debt” and forcing it to store fat?
It will increase your body’s level of a protein called NYP, or Neuropeptide Y. This protein will decrease metabolism and increase appetite.
As well, sleep deprivation is related to lowered amount of substances called serotonin and dopamine,. You will crave carbohydrates when these levels are low
Taking ‘fat burning’ or appetite suppressant pills that only lighten your wallet, and not the scale?

There is no ‘magic bullet’ to fitness and fat loss. If there was, there would be a lot more people looking like super models out there.

Are you satisfied with how you look and feel?

Would you like a solution?
• Toned arms, legs, thighs, and butt
• Increased energy, strength and stamina
• Faster Metabolism to burn more fat even at rest
• Tighter, flatter abs which means a smaller waist
• 3-10 pounds of weight loss
• 3-5% decrease in body fat
• Increased muscle tone and flexibility
• Greater confidence and self-esteem
• Decreased stress, tension, and anxiety
• Increased sense of overall well being
• Reduce cravings for fats, sugars, and junk foods
• Sleep better at night and feel better all day long
• Decrease back pain and discomfort
• Lose the uncomfortable “bloated” feeling
• Look and feel better in your favorite clothes

I’m not one to push my program onto anyone. I wouldn’t suggest it unless I thought it would be a solution to your problems. If you want results, you’ll get them. Simply follow the plan.

More: info@artofrunning.co.za/ tshepokhoza@artofrunning.co.za

Running : Core Muscles

Core muscles –

- the abdominal and lower back muscle
- provide the body with energy and support
- form the foundation for an enhanced athletic performance

Developing your core muscles

Will results on -leg muscles will have a stronger anchor point
-consequently it will enable you to run and move at full strength.
-So the stronger you can make your core muscles, the less energy you will waste
- you will be able to generate more power from your legs

How to strengthen your core.

Methods to strengthen your core- Swiss Ball (or Fit Ball)- are a great apparatus upon which you can perform most trunk stabilization, flexibility and strengthening exercises
Pilates-
Yoga-
Bosu Ball and other floor exercises.

Few guidelines to follow to ensure maximum centre of power development.

1. Always fatigue the weaker areas first.
Train your abdominals in the following order:
a) oblique’s
b) lower abs
c) Upper abs

2. Remember to keep your breathing rhythmic and natural. Exhale during the contraction (lifting phase) and inhale during the relaxation (lowering phase).

3. Always focus your mind on your abdominal region when performing any exercise. Keep strong and switched on and always maintain good posture throughout.

4. Technique is everything. Maintain a tight contraction throughout and limit the range of motion of the abdominals to 45 degrees or less.

5. Learn to develop a 'feel' for the muscles involved. Focus on tightening your buttocks, contracting your abdominals and curl your pelvis under!

Troopers working on this exercise will definitely improve your running and fitness level.

more to read our new Fitness magazine:

Fitness Magazine Articles

Enjoy to your fitness success
Tshepo Khoza
tshepokhoza@artofrunning.co.za
+27 76 377 4410