Wednesday, 11 July 2012

Cellulite, Top 10 Tips On How To Conquer It!

Cellulite is the bain of many a woman's life, and if you're a woman, chances are you've experienced the down feeling associated with it.

But what is it? Cellulite is a fat-condition which only occurs in areas that carry excess body fat (note, you don't necessarily have to be overweight to have cellulite, but simply have excess fat in specific areas). The orange peel appearance of this annoying pest is the result of inelastic fibrous tracts, which, without getting too technical, leads to irregular extrusion of the adipose (fat cell) tissue into the dermis: (Poor diet, lack of exercise and some contraceptive pills all contribute to appearance of cellulite).

The good news is there is something you can do about it, but you do actually have to DO these things, and regularly, to notice the difference.

Here are my 10 tips for smoothing out those lumps and bumps;

  1. Drink 2-3 litres of filtered water a day. As well as helping to increase your metabolism by up to 30% (not to be sniffed at!), ensuring you stay well hydrated helps to flush toxins out of the body, which contribute to the development of cellulite. Flush it out!
  2. Cut out caffeine
  3. Cut out Alcohol
  4. Increase your cardiovascular exercise to burn excess calories and reduce body fat. This doesn't mean just doing more in the gym; walk to work, take the stairs, have walk-and-talk meetings - just inject more activity into your day!
  5. Increase resistance training, whether it be bodyweight exercises or weight training, to increase muscle tissue and burn more fat at rest.
  6. Eat lots of fruit and vegetables, especially apples and carrots which contain Pectin; this is an important phytochemical which strengthens the immune system and detoxifies the body - a perfect ally in your anti-cellulite campaign.
  7. Take Essentail Fatty Acids (EFA) every day. These can be in a quality supplement form, or ideally from natural food sources such as oily fish, seeds, nuts, and avocados.
  8. Cut out the saturated fat in your diet. If your goals have anything to do with fat loss, cellulite loss or fitness, saturated fat is not going to help. Cut it out. 
  9. Eat as clean as possible, and by this I mean reduce processed and packaged food a much as you can. The closer to nature the foods you consume are, the easier your body is likely to be able to digest it and utilise it for energy, rather than storing it as fat, likely to appear as cellulite. 
  10. Dry skin brush. Improving circulation to your cellulite-heavy areas can really help to reduce the appearance and helps the body to flush toxins out. Even a few minutes every day is better than nothing; use a body brush and work in smooth strokes towards your heart. A decent mosituriser can also help to maintain the elasticity of the skin and improve both appearance and feel.

Saturday, 7 July 2012

Battle Rope Training

I've had loads of people asking me about Battle Rope training recently, having seen me training my clients using them and seeing my Rope and Tyre Bootcamp.

I was one of the first if not the first trainer on the Isle Of Wight to utilise this incredible training tool in virtually all of my client's programmes, and other trainers are beginning to recognise the incredible strength, conditioning and endurance gains that rope training stimulates.

Training with ropes is a totally unique form of training which offers the following advantages as well as many others;

  1. Increased Power & Strength
  2. Increased ability to sustain power and strength over longer periods
  3. An incredibly intense cardiovascular workout in minimal time
  4. Increased anaerobic and aerobic capacity                               
  5. Gives it own feedback - for example if power output in the underhand wave starts to drop the   waves along the rope no longer travels all the way to the anchor, thus providing feedback to the worker.
  6. Totally unique method of training that elevates motivation and adds variety to any programme; thus helping to develop 'complete' athletes.
  7. Superb method of retaining cardiovascular capacity during periods of lower limb rest or rehabilitation.
  8. Superb upper body and core conditioning stimulus.             
  9. A true functional exercise tool; encourages the body to work as one integral unit. 
  10. Can be used in the back yard - ideal for training at home.
  11. Improves grip strength; your body is only as strong as your grip!

So give them a go it is a lot of fun, come and try Rope and Tyre Bootcamp on Wednesdays 6:30pm, Northwood Park. Get in contact to book your place!