After hitting the gym and eating right, you may be noticing that your pants can’t be cinched with a belt anymore or even your tops are starting to hang off your shoulders. Yes! Finally, you beginning to see the healthy weight loss results you’ve been working so hard to achieve, and it’s time to go shopping and buy some new clothes. Now the million-pound question, what do you do with all your old clothes? Do you keep them, just in case you pack few kg back on or doing keep them because they are brand name, and you are afraid to replace them because you don’t really want to break the bank. I am going to share with you some helpful tips for shopping for smaller clothes that won't break the bank as you continue your weight loss journey, these tips are what I have used successful during my own weight loss Journey. The Plan The first thing! look at the clothing that’s in your closet now. Weed out anything that’s too loose or oversized in a way that’s no longer fashionable — these, you can donate! Or even sell them on E-bay make a little extra cash to go towards your shopping. Now select anything that’s more than a full size too small, and stash these in a way for the future. The items that are left are your foundation, so lay them out on your bed to determine which new pieces will help you complete various outfits. You might find yourself with a bottom and only need a nice top or the other way around. This will give you a better idea of what to shop far. Picking The Right Clothes When shopping for smaller clothes after you've lost weight, focus on closet staples. You’ll most likely need a new pair of jeans, dress pants, shorts, shirts ect. Because your body shape has likely changed, don’t be afraid to try on different types of fits. You never know, those skinny fit jeans may look amazing compared to those baggy boots cut jeans you had been wearing! Perfect opportunity to try something new. The Structure If you are like me and 95% of other person on a weight loss, then you probably was self-conscious about your weight in the past, you may have relied on loose-fitting clothes or oversized styles to hide it, I remember going to the gym I used deck out track bottoms and sweat shirts.. and now, those days are in the past — it’s time to show off your new figure, your new body the new you! To complement your stretchy knit basics, some gym leggings, skinny jeans, look for a handful of structured pieces that will highlight your assets. This might mean a tailored blazer or some new gym gear, that will not just complement, the new you but enhance your workout, you may be surprised at how many styles flatter you now. The Shopping You already know you’ll likely have to go shopping again in a few months — so now is not the time to look for investment pieces or designer brands. Stick with reasonably priced mall retailers or boutiques and look for basic pieces that work as part of more than one outfit. You may also need to adjust your mindset regarding where you can shop. If you’re dramatically smaller, you may have “shrunk out” of a larger size. Yep you!
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People often asked me the question, why am always using kettlebells? for training and if they better than dumbbells, and to be honest depending on what you are looking for and what you want to get out your workout, but I can’t truly say kettle bells are better than Dumbbells or the other way around. 90% percent of clients come me (Tranquillity 360 Fitness), to become more physically active, lose some fat and tone a few muscles where necessary, how I get them into that shape and what I used is totally up to me. Not to stray from the main topic of why I like using Kettlebells, I enjoy using kettlebell pure because they are versatile, easy to use and provided loads of benefits, and I want to think that most of my client enjoy, working out with them. My Top Six Reason For Using Kettlebells; 1. KETTLEBELLS ARE PORTABLE. Most people will refer to kettlebells as a hand-held gym because you can grab a couple bells and head to a private corner and get a lot of work done. Or since Covid-19 you can head outdoors, or into your living room or take them to the beach. The portability makes it possible to keep the Number 1 rule of fitness intact: Consistency! 2. KETTLEBELLS BUILD CARDIOVASCULAR ENDURANCE. Working with Kettlebells, I don’t need a great deal of time to warm up a few dynamic stretches and straight in Kettlebell ballistic movements (clean, snatch, swing, jerk) build cardiovascular endurance that rivals running. I like to be time-efficient, build strength and improve heart health all at the same time with kettlebells. What I really like is that I can do some running when I want to (or need to) and really enjoy it because I am a conditioned kettlebell coach and endurance athlete , and I also used it effective to condition my athletes and clients. 3. KETTLEBELLS MAKE YOU STRONG. No doubt that lifting heavy balls of iron will increase strength. The offset centre of gravity makes kettlebells an interesting challenge to the entire body. People appreciate how kettlebells work the posterior chain, including, for example, the glutes, abdominals, lats and hamstrings. We are not focusing on just one area of the body (no leg day, no arm day ... every day is whole-body day.) And this form of strong applies to moving/lifting heavy stuff and doing great stuff in daily life, understanding how to use posture, breathing and movement technique in and out of the gym. 4. KETTLEBELLS ARE TIME EFFICIENT. As a coach often I get very little time to train myself and keep on top of my game, an hour is a long kettlebell workout. An hour and half are great though because you can do some mobility work that will make you an even stronger, more resilient athlete. But they are times when I only have 30 minutes, I would do, for example, 10 Turkish Getups. Have another few minute? Throw in 100 Single Arm Kettlebells swings (takes me about one song). I can combine the TGUs , swings, Snatch, squat and press with some warm-up and cool down time and be happy that I completed a challenging and impact training session in about 30 minutes, and I would be dripping 5 KETTLEBELLS CONDITION YOUR BODY FOR LIFE AND SPORT. Personally, I can't think of another fitness system that will give someone the overall conditioning in a way that is manageable, sustainable and solidly rooted in exercise science. We are building sturdy people who value getting stronger, working toward becoming pain and injury-free, feeling energized, confident and who are less likely to get injured in the future. They live, work and play knowing that the kettlebell conditioning helps them to move with confidence and that translates into being their very best in their everyday life. 6. KETTLEBELLS CHALLENGE THE MIND. There are many cues with each movement that require you to think. Thinking about how your body is moving keeps you safe and safely challenged. Learning to use kettlebells is intellectually interesting. You will also learn about your anatomy, as in what muscles you are using with different movements. After a while, the movements will become grooved into your muscle memory and you can build on those with additional mental challenges with more advanced movements and lifts. Footnote I would say that if you learn in person from a certified kettlebell coach, the basic movements can be easy to do. If you are learning from a book or video, it is nearly impossible to get the nuances of the movement right. Learn from a certified coach (like me!) to prevent injury and I promise you will have fun too. Explosive exercises, or exercises that test strength and speed, can improve physical performance during many fast-paced sports and may reduce an athlete's risk of injury during activities that involve high power outputs with quick acceleration, such as most racket and field sports. Explosive exercises can also assist in aiding fat loss, due to the fact the body working a maximal level Explosive training is training that combines strength and speed to increase your power output. Explosive power drills are often used by athletes who need to generate a quick burst of maximal effort. This type of training is helpful for sports including football, track and field sports, court sports, and even cycling. However explosive training can benefit everyone. The types of exercises used to build quick, explosive power are movements that require a maximum or near-maximum power output from the athlete in a short amount of time. The goal of explosive exercise training is to build enough power to ultimately move heavy weights very quickly, when we speak of heavy objects, your body weight is also classified as heavy object. The Researches Research supports the idea that explosive (speed and strength) exercise builds athletic power but is more effective when combined with other types of training. For example, in a study conducted on recreational endurance runners, researchers showed that mixed maximal and explosive strength training was more effective than traditional approaches (such as circuit training) in increasing overall fitness and adaptive processes that may be helpful when increasing training loads (such as when a runner is training for a marathon) Other published reports suggest that in order to maximize strength, power, and speed of movement, a combination of heavy and light explosive exercise provides superior results when compared to either training style alone Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws, or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also be used to build power but will limit the overall results to those muscle groups. Exercises Exercises should be selected to match your fitness and sports goals, so keep in mind the principle of specificity of training. Your exercise choices should simulate the movement patterns of your sport. If you increase your training slowly over time, listen to your body for warning signs of injury, and work with a qualified expert, it is unlikely that this training will lead to injury. In fact, some evidence suggests that the risk of injury in many high speed or power sports can be decreased by doing explosive exercise training on a regular basis. Plant-based diets have taken root in many cultures around the world in recent years, mostly thanks to the growing realisation about the health benefits of this eating pattern. But contrary to what some people think, plant-based doesn’t necessarily mean you must forego all animal products. Rather, you might just eat meat or dairy products less frequently, or in smaller portions. To replace those lost calories, you should eat more beans and legumes, vegetables, whole grains, and fruits. These mostly low-fat, nutrient-rich foods have been linked to improvements in many health-related issues, including high blood pressure, diabetes, and heart disease. A plant-forward diet also can help reduce your food budget. And there’s yet another reason to feel good about this eating pattern: it helps preserve our planet’s health. A diet that contains only small amounts of animal foods requires a fraction of resources such as water, energy, and land to cultivate, and it generates fewer greenhouse gases. What’s more, by eating unprocessed or minimally processed foods, you avoid the additional energy and packaging that go into the production of processed foods. “Following a plant-based diet may be an important way to reduce your carbon footprint. Research suggests that diets high in red meat account for five times the emissions of plant-based diets. Plant Based Diet And Fitness The stereotype of the weak, skinny vegan has become so universal that most people would have a hard time believing any person of significant size or strength didn’t eat meat or other animal products. This is because we’ve been conditioned to believe that you need to eat lots of animal protein to build muscle and strength, and that protein only comes from animal foods. Of course, only one of those two beliefs are true, as anyone who has ever seen a (herbivorous) silverback gorilla can easily deduce. Most people, however, seem to think humans are more like lions, requiring meat or some form of animal protein at every meal to get big and strong. There are many reasons for how this myth became so ingrained in the popular culture, but the reality is that from the hippie culture of the 60s until recently, a lot of those who followed a plant-based diet were skinny. This is partly because, for several decades, most people who chose meat/animal-free diets did so solely for ethical, environmental or health reasons, and didn’t really care about having big muscles. Those who did care often lacked the basic nutritional understanding necessary to build muscle and strength eating plants. What About Protein The idea that you can’t get enough protein from plants, and/or that sources of plant protein are “inferior”, has no basis in science. What is backed up by scientific research is how much protein (animal or plant) is required to increase and/or maximize size and strength. While the majority of people only need to eat about 0.8 grams of protein per kilogram of bodyweight (g/kg) per day — or 0.36 grams per pound (g/lb) — to maintain good health, research focused on gaining muscle and strength has consistently shown that considerably more protein is required. Current research suggests that most athletes require between 1.2-2.0 g/kg , with endurance athletes on the lower end of the spectrum (, and bodybuilders and strength athletes toward the upper end (≥1.6). If your goal is to increase muscle mass and strength as quickly as possible, like professional bodybuilders or powerlifters aim to do, research shows that as much as 2.2 g/kg can be effective. Vegan Chocolate Brownie Ingredients
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Roasted Butternut Squash and Israeli Cuscus Ingredients
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AuthorsThis blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers. Archives
July 2021
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