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workout

We have to admit that Lauren Goodger has been looking FAB in recent months. And many of us questioned just how she completely turned her body around to the toned physique it is today. 

Well, we won't have to wait much longer to find out her secrets as Lauren has confirmed she is releasing a workout DVD on St Stephen's Day. 

The reality star dropped an impressive five dress sizes and is finally sharing her tips with fans on her new DVD, called Lauren's OMG! Workout

In a sneak peak of her project, the former TOWIE star is seen wearing a full face of make up while while parading around a studio in orange gym gear. 

In the DVD, Lauren says: "I tried for years to lose it but nothing worked. But this system's done it for me. I lost four stone and dropped five dress sizes."

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While most of us try to stick to a diet or exercise regime, we can wander off it from time to time. And that's totally OK, we all need some time off, but it doesn't mean your figure has to suffer.

So, here are five great ways to make your tummy appear flat, without any nagging diets or gruelling workouts:

Perfect your posture

Standing straight and having the correct posture will instantly make you appear slimmer. 

"When your posture is good, you're automatically engaging and toning your stomach muscles," trainer Kim Lyons tells Cosmopolitan. So just dot a few Post-It notes around your room so you remember to stand tall. 

 

Down it

Keep the water flowing! "Being dehydrated causes the body to hoard water," says Kim, which can lead you to carry up to FOUR excess pounds around your stomach area.

Now that's something to remember the next time you pass on a glass of H2O. 

 

Give up gum

Chewing gum forces you to swallow more puff-producing air, which can keep you from squeezing into your skinny jeans. If you need to freshen your breath, you're better off buying some mints. 

 

Keep chewing

Rather than devouring our meals (like most of us do), make a point of chewing your food at least ten time before swallowing. 

"The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion."

 

Relax

Take 20 minutes a day to relax and de-stress, because worrying too much can actually lead to weight gain. 

"Stress amps up the production of cortisol, a 'fight or flight' hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs." … And nobody wants that!

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It’s that time of year: the festive party season is looming large and thoughts of ‘January detox’ (whisper it) all-too occasionally pop into the back of your mind.

And while it’s undeniably a major expense (nope, they don't come cheap), the right personal trainer can be worth their weight in gold.

Still, just like the same old gym classes and the same old exercise routines, the same old instructor is pretty useless.

So here, strength and conditioning coach Rachel Cosgrove, owner of the chic and celeb-friendly Results Fitness in California, guides us through the NINE signs that it’s time to give your trainer the boot…

 

1) Groundhog’s Day:

Another day, another workout you’ve memorised and could do alone? Red flag, says Ms Cosgrove: “There should be a plan that progresses every workout, whether you’re adding weights, reps, or different moves in – and the routine itself should change every four to six weeks.”

2) A one-size-fits-all programme:

A waste of time and money! The whole point of a personal trainer is that they can work a specific plan for you that helps you meet your individual goals and needs.

3) Your body’s always really sore:

There’s training hard, and then there’s training so hard you can’t get out of bed or tie your shoes. If your trainer throws the toughest possible moves your way every week for fast results, you could be setting yourself up for injury. “It’s good to be sore every once in a while, but you should still be able to function after training,” says Rachel.

4) Their phone:

For the hour you’re on the gym floor, the trainer should have his or her eyes on you. Chatting with others, catching up Jeremy Kyle on the gym TVs, or tweeting while you’re mid-squat are all signs they’re not so passionate about getting you into shape.

5) You gossip:

It’s easy to become close with your trainer. Just don't get too personal, says Rachel. “Your trainer should be good at flipping the conversation so that the majority of the hour is about your training – not about what you did over the weekend.”

6) You’re not improving:

You’ve been showing up, swapped beers for Brussels sprouts, and still have nothing to show after eight weeks of dedication. It’s a sign your trainer may not have the experience or skills to design an effective programme, says Rachel. “You should see changes to your body within 30 days.”

7) You’re de-motivated:

You’re not going to go ‘YAH!’ at the prospect of every single session, but you should still feel pretty good when you walk out the door afterwards. “You want a coach who leaves you feeling inspired and excited,” says Ms Cosgrove. If you feel like you’re being judged, snapped at, or compared to other clients, it’s time for a change.

8) You’ve been cancelled on more than once:

Professionalism is everything and barring a real emergencies or sickness, your trainer should be waiting for you each week. “Ideally, find a coach who has a network of other trainers they can refer you to if they have to be out or they’re on vacation,” adds Rachel.

9) The whole package isn’t there:

It's not just about strength or a dress-size. Your overall wellness is really important. “Fuelling your body, getting enough sleep, limiting stress… it’s all a part of the package and should be talked about,” says Ms Cosgrove.

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Most folk seem to tackle their jet-lag via a mixture of lots of sleep, lots of coffee and lots of food – both taken at irregular intervals. 

Not so for celebrities, however. Indeed, the likes of heiress Millie Mackintosh tackles pesky jet-lag by SLAYING it in the gym.

Yes, the 26-year-old reality TV star this afternoon posted a short video to her Instagram account, which shows her in the midst of a SERIOUS workout. 

Having just returned from a weekend spent at the Melbourne Cup in Australia (as you do) Millie was evidently eager to get back into the swing of things today.

Also using the hashtag #trainlikeanangel, the wife of rapper Professor Green declared: "That is how you shake off jet lag @russellsbc style."

Russell Bateman is, of course, the hardcore trainer also responsible for the bodies of the likes of Laura Whitmore and Suki Waterhouse.

 

And that is how you shake off jet lag @russellsbc style #trainlikeanangel

A video posted by Millie Mackintosh (@camillamackintosh) on

The clip has already notched up some 3,000 likes from her fans – with many also commenting on Ms Mackintosh's killer bod.

"I have those leggings… and I definitely don't look like that in them!!" laughed one.

"Jesus I'm tired just looking at that," said another, with a third offering: "Professor Green wins at punching above his weight."

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Believe it or not, the day will come when you decide you're totally bored of your usual Pilates/bootcamp/spin class and will suddenly find yourself wanting to try something new. 

And when that day comes, you will undoubtedly experience a wide and varied array of emotions. From panic to happiness, starting a new workout class is just as scary as going on a first date. 

Here are ten thoughts that will more than likely pop into your head the next time you decide on a new exercise class:

1. OMG these people look so hard core

… I'll just find a nice spot in the back.

 

2. What the hell are these things for?!

Do I lift this? Step on it? Roll it? Throw it?

 

3. Is it bad that I'm already sweating and it's only the warm-up?

This new instructor does NOT mess around.

 

4. But what the hell is up with her playlist?

Ed Sheeran… so not workout material. 

 

5. Oh no, this is actually really hard

I wonder would anyone notice if I walked out right now?

 

6. How is nobody else exhausted?!

That girl in the front isn't even sweating!

 

7. Am I even doing this right?

Fake it 'til you make it, I suppose. 

 

8. Wait… I think I'm getting the hang of this

It's actually a really good workout.

 

9. I'm totally kicking ass right now

Hello new six-pack!

 

10. OK, maybe that wasn't so bad after all

*Eye of the Tiger plays in head*

 

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We all know amazing abs are easier to envy than actually achieve – and it's no secret that rock hard abs take a LOT of work.

But some women have it down to a fine art and these seven things are what they do everyday to keep their tummy toned:

1. They try new things

Your body adapts to new things quickly so it's important to change up your routine to achieve the best results.

 

2. They set realistic goals

Instead of going to the gym and only thinking about your abs; go thinking about getting an extra 10 seconds in your plank or lasting an extra five minutes running.

 

3. They use gym time wisely

If you don't have all day to be in the gym, think about what workouts are more efficient and what will help your body gain more in less time.

 

4. They opt for lean meats and smart carbs

Choose lean meats like chicken and fish, as well as sweet potatoes, rice, quinoa, and whole-grain breads to include in your everyday diet.

 

5. They cheat – but only every now and then

It's OK to have a day off and eay a large Dominos – you're only human after all. But make sure that your cheat day is only ONE day.

 

6. They do planks instead of sit-ups

Planks are more effective for targeting your core than a classic sit-up and are proven to engage more of your abdominal muscles.

 

7. They do cardio

There's really no way around it if you want amazing abs.

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It might be time to quit the gym as there is a new exercise pill being developed. 

According to Trends in Pharmacological Sciences, scientists are one step closer to developing the new wonder pill. 

Researchers at the University of Sydney studied four untrained, healthy males following ten minutes if high intensity exercise and discovered that there are 1,000 molecular changes that take place in the body during a workout. 

"While scientists have long suspected that exercise causes a complicated series of changes to human muscle, this is the first time we have been able to map exactly what happens," said Dr. Nolan Hoffman, co-author of the research paper. 

"This is a major breakthrough, as it allows scientists to use this information to design a drug that mimics the true beneficial changes caused by exercise." 

The new findings prove that unlike most drugs that only target one molecule, these new tablets will target multiple molecules. 

"Our research has provided the roadmap to figure this out," said the head of the study Professor David James. 

But, it seems that those who are still physically able to exercise shouldn't throw in the towel just yet as these pills are more ideal for people who are unable to exercise traditionally like amputees or stroke victims. 

"I want to be clear that really there is no way to replace routine exercise with an exercise pill."

"Exercise requires your heart rate to go up, blood to flow faster, and you cannot do that with an exercise pill… but in particular groups, it's the next best thing."

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She's clearly embraced a love for all things fitness over last year.

In fact, Khloe Kardashian even has her own AMAZING, to-die-for workout closet that we've just added to our list of life-goals. 

Yesterday on her recently launched website, khloewithak.com, the 31-year-old reality TV star once again showed off her newly streamlined bod in a tiny black leotard. 

And there was certainly no missing her ASS either – a physical attribute Khloe emphasised to full effect with the high-rise cut of her one-piece swimsuit.

Marking the post, “all about that bass, get acquainted with my St. Barths booty,” Ms Kardashian opted to team her revealing attire with a pair of black Nikes and a black baseball cap. 

"There's no such thing as a vacation from fitness, so I made sure to schedule in a workout during my St. Barths getaway last month," she also revealed. 

"I went for a run in my bathing suit and Nikes, but while I was stretching, Joyce Bonelli (my makeup artist/BFF) and Hrush (my Armenian goddess makeup artist), kept urging me to do a little photo shoot and they just started snapping away lol.

"Just a 5 minute shoot but I got way, way into it!”

Earlier this year, the youngest Kardashian sister said that she shed a cool 35lbs from her heaviest weight: that's more than 15kg.

"I know how I want to feel in clothes, and it does become addictive," Ms Kardashian admitted. "Once you start losing weight and seeing results, you're like, 'I want to see more!'" 

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It's no secret that exercise is good for us, heck, it's probably the best thing going!

But as the saying goes, too much of a good thing can be a bad thing. And while a lot of us find it hard to actually get up and workout, once you do it can become addictive. 

And when Ellie Goulding revealed today that she's toned down her exercise regime after doctors warned her she was overdoing it, we got thinking about our own fitness habits.

One of the most important stages of working out is the recovery period, so unless you're giving your body some down time, you won't be reaping in the full rewards.

These are signs to look out for if you might be over-doing it:

1. When you exercise, you leave feeling exhausted rather than energised – this is a sure sign your muscles need a break.

 

2. Injuries and illnesses are slow to clear up. Healthy people have good immune systems, so if yours isn't top notch, you certainly need to rest.

 

3. You have a short temper. Exercising too much can lead to stress build-up, which in turn effects your level of tolerance for even the most mundane things. 

 

4. You're doing several sessions of exercise a day, but you're not actually training for anything.

 

5. You can't sleep. Working out too much can make your body a super-stress zone because your levels of cortisol peak, leading to insomnia. So, if you want to catch some z's, it's time to cut down on the gym. 

 

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As you all know, a playlist for working out should be filled with as many hype-up tunes as possible. 

But for some (many), they just play their normal tunes on repeat.

Ed Sheeran belting out a love song is beautiful, yes, but it won't get you gym ready.

So, here's a list of the best tunes to workout to – you'll thank us later!

1. Sia, Chandelier

2. Bad Meets Evil, Fast Lane

3. Pitbull, Fun (feat. Chris Brown)

4. Deadmaus, Som Chords

5. Ciara, That's How I'm Feeling

6. T-Pain, Make That Sh*t Work

7. Iggy Azalea, Change Your Life

8. Weekend, Can't Feel My Face

9. Pia Mia, Do It Again (feat. Chris Brown and Tyga)

10. Runnin', Naughty Boy & Beyoncé

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Just when you think you've heard it all about the beloved kettlebell – It tones your belly! Boosts balance! Sculpts your calves! – science has handed us another reason to reach for the iron orb.

In a new study by Women's Health, women who followed a specific 20-minute kettlebell interval workout, three times a week, lost more weight and toned up more than other women who followed a circuit routine of pushups, situps and two-minute sprints.

Conclusion? The kettlebell is a cardio dynamo. 

And if you want to do the workout at home, we have four fresh moves that will spring you into shape. 

Do the moves in order without stopping in between. At the end, rest for 60-90 seconds, then repeat the circuit at least two more times. Complete this routine two to three times a week. 

Exercise 1 – Goblet Squat

Hold a kettlebell by the handle at chest level, feet shoulder-width apart (A).

Keep your core tight and chest lifted as you sit your hips back to lower into a squat, elbows brushing the inside of your knees (B).

Hold for up to two seconds, then press through your heels to stand, squeezing your glutes. That's one rep; do eight to 10.

 

Exercise 2 – Halo to Reverse Lunge

Holding a bell at your chest (A), step your right foot back and circle the weight around your head to the right (B) as you lower into a lunge (C). 

Press through your left heel to stand and circle the weight to the left to return to start. That's one rep; do five. Switch sides.

 

Exercise 3 – Kettlebell Swing

Stand with feet wider than shoulders, a bell on the floor in front of you. Push your hips back and bend your knees to grab the handle.

Pull the bell between your legs (A), then thrust hips forward as you stand and swing it to chest height (B). Reverse the swing; that's one rep. Do 10 reps.

 

Exercise 4 – Modified Pushup Row

Get into a plank position with your hands on a bench and your feet on the floor, then grab a bell with your right hand and let it hang under your shoulder (A).

Pull the weight to the side of your chest, keeping your core engaged and your hips facing down (B). Pause, then lower. That's one rep. Do eight to 10; switch sides.

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There's a common belief that if you want to tone your legs and boost your bum, you should devote all your energy to squats and leg lifts of every kind.

That really won't get you there ladies.

The problem: While you'll build sleek muscle (score!), no one will notice if it's hidden under a layer of body fat.

To reveal a slimmer bottom half, you need to add a fat-burning total-body routine to those targeted moves that reshape your hips, thighs, and bum.

Luckily for you, we've got both right here! Stick to these workouts and you'll be easing into those skinny jeans in no time.

Side leg raise

Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest.

Your legs should be straight with your right leg on top of your left leg.

Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

 

Clamshell

Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together.

Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart.

Pause, then return to the starting position.

 

Hip raise

Lie face-up on the floor with your knees bent and feet flat on the floor.

Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees.

Pause, then slowly lower back to the starting position. That's one rep. Repeat about 10-15 times.

 

Cross-body Mountain Climber

Start at the top of the pushup position, with your body forming a straight line from head to heels.

Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.

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