HIIT and Kettlebell

Another way you can take your workout even further is to use the kettlebell as part of a HIIT program. HIIT stands for ‘High Intensity Interval Training’. This means that you’re going to be exerting yourself 100% for short durations, then taking brief spells of rest in-between by performing at a lower intensity. So, you might swing the kettlebell for 1 minute at full-power, then stop to jog lightly on the spot for 2 minutes, then return to swinging the kettlebell.

This allows you to burn more calories in a shorter amount of time than regular ‘steady state’ cardiovascular exercise. Better yet, it has also been shown in studies to help increase your mitochondria – the energy factories in your cells that allow you to exert yourself for long periods.

But the real power of HIIT lies in the way it helps you to burn more calories subsequently. That’s because going at 100% exertion (that’s 90%+ of your max heart rate) causes the body to work faster than it can get energy from your fat stores. This is called ‘anaerobic training’ and it forces the body to rely on energy stored in the muscles and the blood.

When it does this, that then means that when you perform the slower exercise in-between, you only have the fat stores to draw on. So ironically, this means you end up burning much more fat in the long term. This process then continues even once you’ve finished training and you begin going about your regular business.

Using 10 minutes of HIIT a day, you can nicely cut off any fat you’re worried about and increase your calorie burn. This is recommended as part of a ‘finisher’ – a routine you use to cap off a resistance workout and to increase your overall calorie burn.

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In order to bring about these impressive weight loss changes, you need to do more compound exercises in particular. These are the ones that utilize the entire body – so those bodyweight moves and also things like the kettlebell swing. The kettlebell swing will use the shoulders, the legs, the core, the back and more and that makes it an incredible tool for burning calories and building muscle. The kettlebell swing is a great example of cardiovascular training. The fact that you’re swinging a kettlebell means that you’re maintaining a high and consistent level of exertion. This allows you to burn calories but because you’re using muscle at the same time to shift such a lot of weight, you’re burning even more muscle and flooding the body with growth hormone as well.

In this way, you can use kettlebells like running and maintain output to burn lots of calories. The difference? A) you’re working harder because there’s weight involved B) this also prevents the body from catabolizing the muscle and C) you’ll be able to do it from the comfort of your own home!

Perform 200 kettlebell swings and you’ll burn a LOT while at the same time building up a lot of strength. This is especially true if you accomplish it using a drop set, so that you can start with a hard weight.

Wonderfully Fit offers various training packages and services and extends an invitation for you to join us. With the New Year approaching, let Wonderfully Fit Personal Training help you get fit.  We offer experienced services in a personable, friendly and warm environment.

Visit our website or contact us at 562-896-7629  – Top Fitness Trainer, Program Training And Nutritionist In Long Beach CA | Wonderfully Fit

Terrine, the founder of Wonderfully Fit Personal Training, has been in the fitness industry for over 20 years.  She has worked at several fitness facilities before starting her own training studio.  Terrine has always strived to help members improve their lives through health and fitness.  She is a caring, compassionate, humble, and trusted person whose studio offers a comfortable environment to train.

In 2007, Wonderfully Fit Personal Training was launched has had the privilege of working with many individuals and small groups to help them reach their fitness goal.

Wonderfully Fit offers various training packages and services and extend an invitation for you to join us.

With the new year approaching, let Wonderfully Fit Personal Training help you get active and fit.  We offer experienced services in a personable, friendly and warm environment.

Visit our website or contact us at 562-896-7629  - Top Fitness Trainer, Program Training And Nutritionist In Long Beach CA | Wonderfully Fit (https://wonderfullyfit.com/).   

So, smoking, drinking too much, not getting enough sleep, over-dosing on caffeine and hanging around people who stress you out can all contribute to your stress levels rising through the roof. But, when you try to give up these harmful habits in order to help with your stress and anxiety, which ones are the best to replace them with? Often, replacing a habit with another habit can be a great way to help you quit the first one.

For example, those who smoke may want to replace smoking cigarettes with vaping, which is less harmful but provides them with something to do instead of lighting up a cigarette. Others prefer to swap harmful habits for good habits which are drastically different – for example, someone who drinks too much alcohol may decide to start lifting weights to give them something else to do instead of having a drink.

Exercise

We’ve dedicated this whole article to exercise already, but it’s so important that it needed to be mentioned again. Regular exercise is one of the best lifestyle habits that you can have when it comes to improving your mental health and making sure that your stress levels are under control.

Taking part in activities such as walking, running, cycling, swimming, yoga, and even weight lifting or playing a team sport can boost physical fitness, improve strength, and increase self-esteem and confidence, all of which can help to improve stress and anxiety. Exercising itself releases feel-good chemicals in the brain and has been clinically proven to reduce the symptoms of anxiety and depression.

Meditation

When it comes to combatting stress, meditation is a great habit to take up and integrate into your lifestyle. For centuries, meditation has been used to help people deal with their stress and anxiety levels and feel calmer within themselves. Meditation helps you to find the positive energy inside of yourself and feel more connected and at peace with yourself and the world around you.

Those who meditate regularly find that stressful situations no longer overwhelm them as much; they are calmer, more relaxed, and able to take on more and more. Whether you are a spiritual person or not, there is no doubt that mindfulness meditation can help you to feel more relaxed and in control.

Even the act of taking the time to sit in quiet and collect your thoughts for a while can help to reduce stress, as meditation requires you to breathe deeply, which will oxygenate your brain and give you more energy to deal with your stress. Mindfulness mediation can be done at home, or in a class. You can also use a range of essential oils or music to aid you.

Creativity

Getting creative can be one of the best ways to deal with stress. And the best thing about using creativity to combat stress is that you don’t have to be particularly artistic in order to so successfully. There have been many studies which directly relate getting creative to lower stress levels, with adult coloring books and apps for stress being a huge success.

The simple act of coloring in pictures, or perhaps doing something creative such as baking, needlework or even DIY, can be very therapeutic and can distract your thoughts and focus from your stress and on to something else. So, if you’re feeling stressed out, it might be time to think about taking up a new creative hobby.

Friends and Family

People who are mentally strong do not dissociate themselves from those who are closest to them. When you’re feeling stressed out, it can be easy to try and hide your stress levels from your family members and close friends as naturally, you don’t want them to be worried about you.

However, knowing when to ask for support and having the best people around you to offer that can be very important when it comes to effectively managing stress. Building and maintaining strong relationships with your family and close friends means that you will have somebody to talk to when the going gets tough, which can be extremely helpful for stress.

Having somebody to talk to and confide in about whatever is stressing you out can help you by giving you an outsider’s perspective, which can often help by putting your own thoughts into a better perspective. Along with that, having people to turn to can stop you from taking too much on yourself, giving you more time to relax and keep on top of your mental health.  We at Wonderfully Fit Personal Training are here to provide nutritional, and exercise support you may have.  Contact Terrine today.  https://wonderfullyfit.com

A good diet is supposed to be simple and not over-complicate things. Because the key to a sustainable fitness lifestyle is to have your diet simplified so that you’re able to stick to it long-term. For those who seek to gain muscles, your priority is not food restrictions. Instead, you should be focusing on the number of calories you’re going to take throughout the day.

For starters, I recommend tracking your daily calories intake to have a clear picture of how your diet looks and how you can manipulate it afterward. Next is to determine what are your macronutrients percentage and finally the essential micronutrients (which can be easily covered with supplements). Trust me, by becoming aware of your daily food intake, you will ultimately make better food choices in near future.

Diet Plan Tip:  Preparation is the key to eating healthy. It may sound tricky and complex to prepare. Do not over-think it, instead choose foods that you enjoy eating and make a balanced meal.

Foods to avoid

Generally, you should be avoiding food that makes you feel ‘bloated’, ‘sick’ and ‘low-energy’. This includes processed, highly-toxic (with chemicals), junk food and sugary foods. Sugar is the main factor that  you should really look out for as it is present in foods particularly that aren’t fresh, frozen or dried. Additionally, sauces such as pasta sauce, ketchup and chili sauce contain sugar as well. Moreover, fruit juices and fizzy drinks are things that you need to avoid as well.

Supplements To Avoid>

Supplements today are expensive! And if you’re not careful, you’ll end up burning a hole in your wallet with supplements that do not work. There are a lot of people these days sold to the craze of muscle enhancing supplements that promise jaw-dropping muscle mass development.

But honestly, do they even work? There are various supplements that would improve muscle growth but only handful of it are actually scientifically proven to work if consume in the recommended method.

Supplements that do not offer any muscle growth are considered placebo pills and powders which is merely an implication to your mind that it affects your body.

The key to building muscle is proper training and nutrition, not reliance on supplements.

Protein Supplement Scams

We like protein powder. It’s a quick, convenient and cost-effective way to hit our daily protein targets. Whey protein is not the cheapest, but it is popular due to the high BCAA content, particularly leucine, which is critical to the muscle building process. Now, with consumers becoming wiser there is a rising demand for products that claim to have been lab tested, but this comes at a time of overall rising global demand (and thus prices).

With consumers becoming sensitive to these price increases and a lack of general education about what they should be looking for on the packet, the incentives for companies to cut costs by cheating the system are all there, and many do. I’m talking about the rise of the phenomenon known as ‘protein spiking’. The way it works is this: some labs test for the total amino acid content rather than the amounts of the individual amino acids themselves.

This means that protein companies can dump cheap amino acids into the mix (mainly glycine and taurine), skimping on the actual whey content, which is expensive, and yet still pass some quality tests.

Of course, there are other useful supplements worth mentioning such as Multivitamin, BCAA, HMB, Beta-alanine, glucosamine etc.

Now there’s always some subjectivity in deciding whether these supplements are worth being on this list or not and as with all of my advice, feel free to disagree with it based on your own judgment. Additionally, it is quite likely that this list will prove to be outdated in a few years as more research comes out. We at Wonderfully Fit Personal Training are here to provide nutritional, and exercise support you may have.  Contact Terrine today.