Fitness

Dumbbell exercises for women who want to burn fat, build muscle and get LEAN. Reverse laterals Target muscles: Quadriceps, Glutes, Adductors, Soleus, Hamstring, Deltoids With weights in hands, step laterally (sideways) then reverse lunge, lengthening spine. Pause in lunge position, raise same arm as outside leg to press weight above head, and...
It took months of planning before jetsetting fashion designer Nairana Ormsby had the time to commit to the 12-week BodyBlitz challenge. Having discovered how to manage...
Want flat, defined abs? Dust off your fitness ball and try this simple exercise today! How to:Kneel in front of a stability ball with your knees hip-width apart,...
  Sally O’Neill shares her peanut butter chocolate chip delights for a superfood treat… READ MORE Healthy snack ideas   Looking for healthy snack ideas? Try these easy snacks by dietitian Sally-Anne… READ MORE Chocolate oat protein slice   Meet your protein quota by including this decadent choc oat protein slice in your workday… READ MORE Sweet...
When it comes to walking or running, which is the better method for helping you achieve your fitness goals? Find out the winner once and for all as we quiz our experts in the areas of fat loss, health and endurance. Goal: Fat loss According to Amanda Ferguson, owner and founder of Blue Sky Health...
Want a flat stomach? Target your upper and lower abs with this gymstick workout from Lila Hall. Equipment: Gymstick Reps/Sets: 32 Reps, 1 Set Pair with: Plank – 2 mins   NEXT: Amazing ab...
Climbing out of bed when it’s 6am and pitch black is no easy gig, but getting exercise in is crucial for appearance, fitness and emotional...
The way most of us wage war against germs you’d think they were all out to get us. But in fact, we need germs –...
Top performers that experts recommend to reduce your risk of disease and promote youthful-looking skin.   1. Apples Why it matters: “Apples have a low GI, which decreases the risk of insulin resistance, and are high in polyphenols that protect against oxidative stress on the skin,” says McGrice. What it looks like on...
Is your bed making you sick? Know when it’s time to wash the doona and change your mattress to avoid turning your sleeping sanctuary into...
Hundreds are one of the best Pilates moves for abs and core.   How toLie with back legs at tabletop (90/90), curl chest up and reach legs...
Scared of growing muscles? Alexa Towersey shows us the benefits of strength-training and building muscle.     Does strength training cause weight gain? “When you start going into the...
Which is better for fitness? The sticking point with many spin bikes is that it’s easy to look (and feel) as though you’re clocking a calorie-burning, cardio-boosting pace...
Say hello to a toned bum with these glute and thigh workouts. Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation). Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit. Circuit...
Moles and melanomas both develop from the same cell, which produces melanin.   Melanin is the natural pigment that gives your skin colour. There are two types of moles...
Target your inner and outer thighs with these side lunges. How to:Stand with feet together, holding a kettlebell with arms extended down. Start by taking a giant...
We love kettlebell workouts! Add this goblet squat to tone your glutes and legs.    Pointer: Keep the bell close to your body and work hard to keep your chest UP! Top...
“The cable machine comes in useful for lots of other great exercises – woodchops, rows and overhead presses,” says trainer Kelly Boone. Step-by-Step As a heads up,...
Want a flat stomach and toned abs? Try this ab crunch with a twist.     How toStart with legs elevated in a V, bending at one knee and...
Bored of the traditional salad? Try this fetta, bean and almond salad. Ingredients (serves 2) 10 long green beans 10 long yellow beans 4 cherry tomatoes, sliced 2 tbsp Danish fetta cheese 1 tsp...
Try this butt-blasting workout from Sara Fennell. Reps: 12 reps each exercise A two-part exercise, starting with glute bridges. Lying on your back with your knees bent and...
A low carb, high protein breakfast idea that won’t blow the diet. Ingredients»    1 scoop unflavoured brown rice or pea protein powder»    1 egg»    1 tbsp...
This exercise incorporates tricep dips and core work – all in one move!   No need to neglect your triceps just because you don’t have all the ‘right’ equipment....
All soups deserve something to dip into them. Instead of the old slice of toast, why not try puff pastry? “What I love about this pie...
Best exercises for toned inner thighs and glutes. Get ready to feel the burn! Plie squats This fun variation of the classic bodybuilder favourite hits the inner legs and can be performed with no equipment (holding a dumbbell or kettlebell is an option). How to 1. Standing upright, move your feet so that you are in the classic ‘plie’...
Find yourself slouching at your desk? Pull your body out of lazy habits with this Pilates exercise, designed to help you even up. How to 1. Start on your...
Keeping fit and looking fantastic while on a weekend away or a long vacation is simple if you take your gym with you. Nikki Fogden-Moore...
Photolibrary Yet with daunting images of sky-high waves and deep water, it’s no wonder most of us are intimidated by the thought of taking up surfing. But at the right beach, with the right knowledge, surfing can be an exhilarating workout that will leave you coming back for more. While we...
Yoga can assist with posture, flexibility and strength. Here are 5 reasons why you should take up yoga… 1. Assists with postural alignment and balance, preventing...
To increase lean muscle mass, progressive overload is essential – here’s how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy...
So what is mindful eating, exactly? Studies show people who eat mindfully have reduced anxiety, more stable blood sugar levels, exercise greater control over food and experience...
This is ab work’s best multi-tasker, targeting upper abs, obliques and lower abs. RATIONALE: As well as causing contractions in all midsection zones – not just...
Determined to become a role model for her children, Michelle Johnson changed her life for the better. Now 11 kilos lighter, she’s hoping to help...
Flat Tummy – the moves & food 1. Double Lunges Find a step or bench and start by standing in front of it with your feet together. Step your right leg backwards into a lunge, then pick that same leg up again, step onto your bench and push up into a...
Along with super-fit stars like Dwayne “The Rock” Johnson, Henry Cavill, and Jason Statham, Mark Wahlberg is right up there as one of the hardest-working guys in the business. The Mile 22 star proved it when he revealed his daily workout routine on Instagram, because it’s about as extreme as it...
There’s a reason people have a love-hate relationship with burpees. They’re killer. It’s an incredibly powerful, full-body move (when done correctly). And when combined with other challenging moves, burpee variations can take your fitness to the next level, blasting calories and strengthening multiple muscle groups and energy systems at once.     To...
Take your leg day workouts to the next level with this superset style circuit. The rules: Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight.  Superset 1: Squat with wide stance x20 + Stable lunges x15 per...
Plyometric training is also known as ‘jump training’, which basically means muscles exert maximum force in micro intervals. Try the circuit twice. If you’re feeling...
What do fitness models REALLY eat? We ask cover model Jen Jewell to reveal her day on a plate. What’s a normal day like for fitness...
Miranda Kerr’s slender frame is the result of effort and dedication. We caught up with her personal trainer to discover the secrets to her slim,...
Work hard and your body will transform before your eyes. Never give up or take the easy road. IT WILL BE WORTH IT! The post No one said it would be easy! appeared first on Women's Health and Fitness. View the Original Article
No depriving yourself, no self criticism, just simple diet tips and regular exercise that will make you feel GOOD. 10 weight loss rules to swear by: http://ow.ly/IrH7J The post It’s not a diet, it’s a lifestyle change appeared first on Women's Health and Fitness. View the Original Article
12-week diet plan Want to change your body in 12 weeks? This BodyBlitz diet and meal planner will help you stay on track So you want to lose weight?Most...
Be good to yourself It’s important to listen to your body. Fuel it with good, nutritious foods and care for it. Forget the competition, be good...
Grant Lofthouse weighs up the tricky issue of lifting weights without gaining too much weight. First I want point out that if you have gone from...
Want gorgeous glutes and firm thighs? PT Melody Carstairs demos moves that target multiple muscles for an intense one-hit workout. Targets: Legs and glutes You’ll need:   in each hand,...
To build muscle, your nutrition program must complement your training regime; otherwise you will not gain any significant amounts of new muscle tissue. By the same...
The dumbbell upright row is one of the best exercises for building the upper traps and shoulders. How to Choose a pair of dumbbells and stand with...
Give your whole body a strength and cardio workout in one with Ashley Azevedo’s resistance band workout. The workout Circuit training simply means performing exercises back to back with little to no...
Target your abs, butt and legs with this workout from Nichelle Laus.How to Stand with your legs wider than shoulder-width apart, toes turned out and arms...

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