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Cardio Circuit Training

Cardio Circuit Training – If you want to get maximum benefits from particular type of exercise, you must choose cardio circuit training. Any exercise that you perform should be able to bring you the desired effects. If overall body fitness and endurance of specific muscles is your aim, then you must perform cardio circuit training.

Before Starting Your Cardio Circuit Training

Before starting your cardio circuit training, you must decide which part of your body should be trained. If you perform a particular type of exercise alone it will not only give you desired results, but also will cause you boredom. You may then feel frustrated and give up exercising altogether. So, if you keep yourself motivated, you must select a variety of exercises and start doing them.

Cardio circuit training offers great variety

Cardio circuit training offers great variety of different types of exercises. Some of them involve using machines while others do not. Alternating with the routine will give you that energy rather than sticking to one type of it. You can concentrate on different muscles in cardio circuit training and work for those muscles. You can perform them in order, one by one. Concentrating on various parts of your body gives you good health and good sleep. It also makes you active throughout the day.

Some of the types of cardio circuit training exercises are walking, jogging, cycling, skipping and rowing. You must enjoy doing your exercise while getting benefits out of them. If you just want to walk, you should walk for at least thirty minutes, but if you jog, it will be more beneficial because it will work for your arm muscles also.

Negative Aspect of Cardio Circuit Training

But one negative aspect of cardio circuit training is when you perform them, you should do them in a more discipline manner than you do your regular exercise. You should not give long gaps between exercises. Everything should be planned in an orderly fashion to get maximum benefits out of cardio circuit training.

Cardio circuit training may consists of a mixture of exercises such as first fifteen minute run on the treadmill, next ten minutes in skipping and next twenty minutes in swimming. In the end you may again walk for few minutes to warm down. The reason why these types of exercises are called as cardio circuit training is that it will increase the heart rate. They increase your heart beat rate, improve the resistance and strengthen your muscles. Choose that cardio circuit training that will suit your body type and start doing that.

Cardio Circuit Training Routines

Cardio circuit training routines are of different types. Some of them are timed. In this type you have to finish the given set of exercises in specified time frame. For that purpose, you have to do them at a particular speed. Only then, you could finish them in time. cardio circuit routines are meant for competitions also. Some of them are sport specific. Let us see about these types of cardio circuit routines in detail.When you perform timed cardio circuit routines, you stick to particular time frame. They train your body in an effective manner. You perform them with least or no break in between them. It is not an intensive workout program, but should have to do them in a time frame. It works out different areas of your body and you perform a number of exercises. With the variety of programs and workouts, you have to perform them with speed of action. You will not find bored in doing them as you have lots of choices of programs before you.

cardio circuit routines based on competitions provide great intensity than timed training. If you want to perform them for competition, you must be able to do as many repetitions as possible for each exercise with great speed. Only after finishing a particular program you can move on to the next. This motivates the athletes in a fitness level that is ideal for the training session. You must always try to increase the number of repetitions of cardio circuit routines at a particular stage.

If you are a sportsman concentrating in particular sport, then you must choose cardio circuit routines that are important for that sport. For example, if you are a foot ball player, you must perform those types of cardio circuit routines that concentrate on legs. In the breaks between the workout programs, you can do gentle jogs rather than taking total rest. You need proper warming up before you start your routines.

In cardio circuit routines you have to take into account various factors like interest of the performer, time available and the goal of the programs. Some have fitness as their goal and such persons need not indulge in strenuous exercises. The number of cardio circuit routines you need will depend upon the fitness level of the person also. Inclusion of weight training in cardio vascular exercises is decided based on the fitness level of the person and his strength and ability.…

One Pan Mexican Ranch Eggs

I have this problem, where when I go into the store for one thing, I return home with ten items. I only popped into Waitrose to get some aubergines, but literally walked out with four full shopping bags and two magazines in my handbag. And you can bet my luck, just as I waddled out of the store to go home, London decided play hard ball and throw down some ridiculous torrential rain. That’s my Sunday workout done then.

Needless to say when I got home absolutely sodden, I wanted a hot brunch to warm me up. This dish is so very easy to make and you only need a few simple ingredients. Nothing like giving a super healthy twist to the old eggs & beans, and it’s actually much much tastier. Don’t get me wrong I’m a Barnet girl born and bred, and can appreciate a sausage sandwich with red sauce, but this makes a healthier option.

 

 

Ingredients

  • Tin of Kidney Beans or you can home soak some yourself
  • Tin of cannelloni Beans
  • Tin of chopped plum tomatoes
  • 2 teaspoons Smoked Paprika
  • 1 teaspoon Cayenne Pepper
  • Half a teaspoon Chilli flakes
  • Coriander (cilantro)
  • Eggs
  • Salt and Pepper to season

Method

Heat some olive oil in a pan on medium heat. Pour in your tomatoes and then your kidney beans and stir gently. Sprinkle in your spices and keep stirring as the sauce slowly starts to bubble and thicken.

Turn down the heat a tiny bit, and gently crack in your eggs dotted around the pan. Put a lid on the pan and let the eggs cook for two to three minutes. You can keep cooking the eggs further if you like the yolks fully cooked. Personally, nothing beats a runny yolk.

Tear up your coriander and sprinkle across the pan, and your done! Could not be easier. It’s so filling and can easily feed two to three people.

Serving suggestion? Perfect with a lovely hot crusty slice of sourdough to mop up the smokey paprika sauce, and sliced avocado on the side. Makes rainy days so much cosier!…

How To Get Rid Of Lower Belly Fat

Stomach fat, or lower belly fat has got to be one of the top three area’s women worry about when it comes to their bodies. But first, you have to understand your fat stores before you embark onto a leaner stomach.

Subcutaneous fat, is the fat that is under the layer of your outer abdominal skin (which you can pinch with your fingers). This is the fat that will be acting like a layer over your abdominal muscles. Visceral fat is one that can’t be seen but surrounds your internal organs. Too much can lead to glucose intolerances and signs of type two diabetes. Tackling both types of fat is the best way to ensure yourself a leaner waistline and flatter stomach.

 

So what are the top tips to get rid of that lower belly fat?

DIET

It’s in bold for a reason. Diet is key first and foremost. There is no way you are going to get a flat stomach if you are still consuming a glass of rose wine every Friday night. This also means no cheat meals in your first few weeks of dieting. Like anything you have to be consistent to achieve results. Stick to the thumb rules of protein and vegetables or salad with every meal. Think lean proteins like eggs, chicken, turkey and different types of fish paired with lots of fresh vegetables (and that doesn’t include roast tatties). No junk food, no booze.

WEIGHT TRAINING

Ditch the crunches. Start lifting weights! Compound exercises like deadlifts, leg press, lunges, pulling and pressing exercises will sculpt and define your body. You will be hitting your abs without even realising it, and building lean (not bulky!) muscle. The more lean muscle mass you have, the more your metabolism works in your favour. Put together a plan, and follow it…again consistency will give you results. Don’t skip workouts.

CARBS OR NO CARBS?

The high protein, high fat diets have been popularised in relation to fat loss, and they work. If you can’t cut down on carbs, watch your carbohydrate intake. Keep those complex carbohydrates for after your training sessions. Think palm sized quantity of oats, brown rice, wild rice, sweet potatoes, quinoa and buckwheat. Another incentive to work hard in your training sessions!

EAT FIBRE & DRINK WATER

Get your greens in! Fibre is important for the digestive system and regularity. Your liver will be happy, flushing out bad toxins, and enhancing your fat loss. Fibre also has lower carbs, so you can really fill up on it. Broccoli, kale, spinach, green beans, salads, cauliflower, asparagus are great options, and another way of ensuring you get these in are green vegetable juices. Drink two litres of water a day, to aid your digestive system (important for fat loss) and keep hydrated.

CUT SUGAR

It goes without saying, but watch your sugar intake! No more creamy sweet lattes, and afternoon snacks of chocolate in the office. Watch out for hidden sugars too. Big fruit bowls are out the window as are medjool dates. Opt for berries or a square of eighty percent dark chocolate if you really feel the need for something sweet. But for the sake of goal? Try eliminate for a little while. If you follow all these tips consistently, you are on your way to a flat stomach. That means replacing the cocktails for sparkling water for awhile girls!…

Coconut Pancakes with Cherry & Blueberry compote

It was one of those grey London days. Londoners will know what I’m talking about. A non descript, freezing, drizzly, kinda day. A type of day which you can quickly be forgiven for lounging around in your pyjamas making endless cups of tea. Feet up on the sofa, curled under a blanket, book in hand kind of day. Only to move from your cosy position when your stomach rumbles.

In the larder I always have a variety of flours on hand. Coconut, almond and buckwheat flour, all gluten free, and perfect for baking, cooking with and of course everyones favourite, pancakes.

Gluten free living has become popular, but the best way to find out whether it’s for you is to follow the rules of the elimination diet, and take it out for a few weeks. Read on the back of packets of food before you purchase as you’ll be surprised where it sneaks in. Get a notepad and make notes on your energy, digestion, weight, and any other things you might notice. Some people feel better without it and tend to cut it out completely, others not so much.

It’s individual. There are so many studies out there supporting gluten inflammation, and also symptoms of intolerance and a negative impact on gut health. I always cook with the healthier options at home, and save the refined sort for the odd treat at the weekend if I’m out and about or dining at restaurants. Refined products are nutrition-less. If you can’t live without breads or pasta, try switch to rye, spelt and buckwheat options at home. Personally rye bread tastes delicious or you can try out my healthy nutty bread here.

Ingredients

Batter to make five pancakes

  • 2 Tablespoons buckwheat flour
  • 3 Tablespoons coconut flour
  • 2 Eggs
  • 3 Tablespoons Almond milk
  • Coconut oil to cook the pancakes in
  • To make the compote
  • Punnet of blueberries
  • Punnet of cherries (these will need to be deseeded) or another berry
  • Honey (optional)
  • 2 Teaspoons Organic Burst Maca (superfood, optional)

Method

Pour all the batter ingredients in to a bowl all together, crack the eggs in, and stir till the mixture collects.

Deseed your cherries or you can use any other berry alternatively.

If the mixture is too thick, pour in a tiny bit more milk till the mixture gives a little more. Better its on the thick side than too runny, so the pancakes will shape like american drop buttermilk pancakes.

Heat a small frying pan with half a teaspoon of coconut oil, and using a ladle drop the mixture in the pan creating a small circular shape. You can make them as large or small as you like! You might need to add in a tiny bit of oil into the pan each time you go to make a new pancake. Cook the pancake for thirty seconds then using a spatula, flip the pancake to cook the other side. One pancake should take no more than around a minute and thirty seconds to cook.

To make the compote heat a saucepan with half a teaspoon of coconut oil and after washing all the berries pour them in. Stir gently on low heat and you’ll see the berry juice release and start to thicken. Add the Maca. If you’d like more sweetness add in half a teaspoon of coconut sugar or honey and stir through. Compote should take no more than three to four minutes to cook.

Pour the compote on top of the pancakes and enjoy!…

Citrus Salad & Honey Pistachio

Bank Holiday has been indulgent to say the least. Brunches with friends, dinners out every evening…it’s been wonderful but I can’t wait to get back to my normal healthy routine. Adieu prosseco, I’m sure we’ll meet soon on hazy summer evenings.

After hot cross buns, crumpets, and lots of easter chocolate the last couple of days, I woke up this morning just craving something fresh before training. This is actually a Waitrose recipe I have had dog eared for ages. I’m glad I picked this light recipe, as anything heavier would have come right back up after that 400m/200m/100m sprints and 3k session in Primrose Hill!

Grapefruits are such a lovely fruit, the pink and ruby red ones packing in more nutrients. Low in calories it contains lycopene, phytonutrients essential to protect the skin from UV rays, It’s filled with vitamin C to combat sickness as the season changes to spring. This dish makes a fresh take on breakfast, easy to make, and perfect to serve if your hosting some friends too.

 

Ingrediants

  • 1 pink of red grapefruit
  • 1 large orange
  • Juice of half an orange
  • Greek Yogurt
  • Teaspoon Honey
  • Chopped pistachios
  • Teaspoon Coconut Oil
  • Seeds of choice (I like pumpkin)
  • Half teaspoon Vanilla Essence

Peel and slice up your grapefruit and orange into thin circular slices, and place into your bowl.

Heat a pan to medium heat and dry toast your nuts and seeds (small handful). Toss them in the pan for a minute, and pour on top of your fruit.

In the same pan, heat up a teaspoon of coconut oil. Squeeze in the juice of a small orange, pour in a teapsoon of honey and stir. Add your vanilla essence to the pan, give it a quick stir and pour on top the fruit bowl.

I like to serve mine with a tablespoon of thick greek yogurt. Sprinkle on more seeds or coconut flakes if you wish. If you are dairy intolerant, coconut yogurt is delicious too, or a soya alternative.…