HIIT Training: Is it worth it? 

High-Intensity Interval Training (HIIT) is a repetition of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.

Most HIIT workouts are shorter, about 10 to 30 minutes than a full cardio conditioning or strength training session.

 

If you want to tone up and forget about boring cardio, HIIT is for you. 

When it comes to burning calories, HIIT training is an interesting procedure that will help you lose those extra pounds, as well as help you improve your physical condition. So, if you want to know about this interesting workout.

HIIT training is a type of training that effectively pushes your body with techniques and activities that activate each muscle group to help you lose weight and help the process of "toning" your entire body.

Is HIIT training worth it?

When it comes to burning calories, no need for spending hours on the cardio machine, on the other hand, a short 15 or 30 minutes  HIIT training workout will be more efficient. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise

Types of HIIT training exercises.

HIIT training as we have been saying is a type of training that keeps you in constant movement, so each of the activities you perform through this training will push you to lose a lot of calories.

Being in constant physical activity HIIT training is perfect for all those who want to increase their fitness quickly, below, we will discuss some exercises that make for an effective HIIT training routine.

  • Burpees. Burpees are effective when it comes to doing some activation in all muscle groups, which means that you can easily be training all your muscles with Burpees, in this case, it is recommended to do a maximum amount of Burpees or half Burpees in a period of exactly 1 minute.
  • Static or dynamic lunges. This is another effective means by which to tone the leg area, in our HIIT routine it is important to give our legs plenty of strength and the Strides are more than enough to push your body to its best physical condition. 
  • Jumping Jack. Another type of exercise that is commonly one of the classics when doing any HIIT routine or wanting to lose weight quickly is a routine that exposes all muscle groups. 
  • Mountain Climbers. The mountain climber is a type of exercise that helps to tone the shoulders, legs, and abdomen, so it is very important and highly seen in any weight loss routine, this exercise will help you tone and build muscle where there was only flab or fat. 
  • Stationary jogging. This is an excellent exercise that serves to activate the lower muscular zones, in this case, stationary jogging pushes the body to a better activation, as well as warms up the body to the maximum before the real physical activity.
  • Frog Jumps. Frog jumps are a type of training that requires power that is especially useful for these HIIT routines in this case frog jumps help the lower body area can tone up and get an excellent image of the body that you want so much.

How much rest time and how to perform the exercise?

The duration of the HIIT workouts and rest between exercises will depend on your current fitness level. If you are just starting, We suggest starting with a 30-second training interval and 30 seconds of rest. Then repeat this about 8 to 10 times, again depending on your current fitness level. Also always make sure to warm up and cool down for about 5 mins each. The total time per workout will depend on how many sets of intervals you do.

When executing this routine, the fundamental thing is to keep the body in constant activity. So even when you rest, stay up, and walk around. This is important when it comes to fat loss, to stay at a constant intensity in order to burn calories.

Shouldn't you do HIIT workouts every day?

You shouldn't perform HIIT workouts every day. You are pounding hard on your joints and nervous system when you perform HIIT so you definitely need to give your body at least 48 hours to recover. Rest days are really important to prevent injury but also help muscles/nervous systems/joints to heal properly so you can perform your exercises correctly and you actually make more progress that way.

When we constantly perform a high level of sports and physical activities, it is essential to eat accordingly to the level of the effort. Nutrition is extremely important when practicing strength and cardio exercises of any style.

A balanced diet incorporating the right amount of proteins, carbohydrates, and fat is the key to losing weight, but also for athletic performance.

High protein foods such as chicken, red meat, fish, or eggs can be fundamental when practicing a HIIT routine in order to have a healthy body.

How long does it take to lose weight with a HIIT routine?

You can start seeing results in 6-8 weeks from HIIT training on a cardiovascular level, which means HIIT workouts will increase your VO2 max. HIIT training can help you lose fat, although shedding pounds off will depend on the ability to place yourself in a calorie deficit mode.

In addition there are other benefits of HIIT training, such as:

  • Improves mood.
  • Improves the body's circulation.
  • Increases lung capacity.
  • Stimulates and accelerates the body's metabolism.
  • Tone every muscle in your body.
  • Helps to lose abdominal fat easily.

As you can see there are benefits to be gained from consistently practicing a HIIT routine every day, and it is certainly worth it. Usually, when we talk about losing weight, it is important to take into consideration that it will not happen overnight.

So it must be with discipline and constancy, for this, you must constantly focus on the execution of the exercise, as well as a totally healthy diet with high levels of protein and low in carbohydrates.

In this way we hope to achieve weight loss and tone muscles in the process, the best part is that if we do that we are not only making our body start in a new healthy stage, but we will also learn to consume delicious and low carbohydrate foods.

We hope you find the HIIT routine useful to boost your physical activities, remember that only 30 to 40 two to three times a week is more than enough to burn calories and lose weight.

Looking to try a HIIT training workout, join Audrey's class below. Need help with a Workout appropriate to your own need, WhatsApp or email us!


To get the body of your dreams you must know a little about physical complexions.

physical complexions.

Exercising or training the body in order to get the dream body often becomes difficult if we do not know where to start. Especially when it comes to nutrition and basic knowledge about the body.

Therefore, today we will talk about those physical complexions that should be commonly known in order to create a workout routine that will help you lose fat and gain muscle mass if you so desire.

What does physical complexion mean?

When we talk about physical complexion, we refer mainly to those characteristics that each body commonly has and by which we can identify in their respective classification. The physical complexion has 3 divisions and each of these has specific characteristics such as:

  • Ectomorph.
  • Endomorph.
  • Mesomorph.

Each of these physical complexions previously mentioned have unique characteristics, which serve to identify themselves. In the sports world this is very important if you want to practice any type of sport professionally.

Since the physical complexions serve to help us to know the type of classification in which we find ourselves to then simply get a style of training that suits our physical characteristics.

Having the knowledge of a body build can lead to a more effective workout, an eating routine according to the body type and as icing on the cake you can get a healthier body in the process.

How is it done to determine the type of physical complexion? 

Usually this is something we are told at any doctor's visit, however, knowledge of complexion goes further when we consult with a nutritionist who can take us by the hand.

However, it is also important to know that the physical complexion is very easily determined with certain characteristics that will help us to determine it.

Types of physical complexion and their respective definition.

 

As you already know the physical complexion has certain types of characteristics, but in reality it is only through these that we can know to determine those limitations and benefits that we can get to know our body, here are their definitions:

  • Ectomorph Body: When we talked about Ectomorph bodies we were actually talking about those tall people with long arms and relatively thin bodies, they tend to have small shoulders and chest muscles. 

 

This type of person usually has a really low percentage of fat, as well as the opportunity to quickly define their muscles by having a lower amount of fat. In other cases they are known as those who can eat and eat without getting fat. 

 

The interesting thing about Ectomorph bodies is the fact that they can gain weight quickly as well as build muscle mass with a specialized carbohydrate and protein diet that helps the body itself along with exercise to stimulate muscle growth.

 

  • Endomorphic Body: Endomorphic bodies are that type of body "stuffed" is the counterpart of the Ectomorph, that is the type of body that we commonly observe of short stature, with wide bodies, fat arms and legs and with very little definition.

 

Although many people find it difficult to lose weight with this body type, the reality is that the Endomorph body can build muscle faster than others. 

 

The bad thing about this type of body is the fact that they have the characteristic of getting fat extremely fast. In general, the Endomorph body is characterized by the fact of doing exercises with little weight and many repetitions, in fact, the favorite exercise for this type of body is crossfit, as well as performing HIT routines.

 

  • Mesomorph body: This type of body is characterized by a relatively muscular body, in men it is noticed that mesomorphs have a body with a high muscular volume, it is usually observed that this type of Mesomorph body has a wide upper body, with a narrow waist. 

 

The best thing about this type of body type is that they can consume any type of food and convert it into energy for the muscles, they usually retain a lot of fat and muscle regeneration is really fast.

 

What makes these mesomorph bodies characteristic and partly a negative aspect is that they have a very easy time gaining muscle and building a competitive athlete's body, however, having easy access to an excellent body, they tend to easily give up any sporting activity or discipline.

 

Mesomorph bodies are usually seen in power sports or heavy lifting. This type of body type is really powerful when practicing any type of discipline.

As we can see, each of these bodies tend to have a series of advantages and disadvantages when it comes to practicing a specific type of exercise or sports discipline. However, this is all relative.

It should be remembered for those who want to get the dream body, is that the most important phase of each of these bodies is the constancy and discipline as well as the performance that is dedicated to the execution of the exercise.

So, even though it is not easy to perform a sport activity, even though it may seem difficult, when you perform each exercise you will be able to obtain excellent results when you already have the knowledge of the type of physical complexion in which you are.

That is why when it comes to the world of training, you must take into account certain prior knowledge in order to be able to push and get the maximum result when it comes to making the leap to quality training.

To get the body of your dreams you must know a little about physical complexions.

 

Exercising or training the body in order to get the dream body often becomes difficult if we do not know where to start. Especially when it comes to nutrition and basic knowledge about the body.

Therefore, today we will talk about those physical complexions that should be commonly known in order to create a workout routine that will help you lose fat and gain muscle mass if you so desire.

What does physical complexion mean?

When we talk about physical complexion, we refer mainly to those characteristics that each body commonly has and by which we can identify in their respective classification. The physical complexion has 3 divisions and each of these has specific characteristics such as:

  • Ectomorph.
  • Endomorph.
  • Mesomorph.

Each of these physical complexions previously mentioned have unique characteristics, which serve to identify themselves. In the sports world this is very important if you want to practice any type of sport professionally.

Since the physical complexions serve to help us to know the type of classification in which we find ourselves to then simply get a style of training that suits our physical characteristics.

Having the knowledge of a body build can lead to a more effective workout, an eating routine according to the body type and as icing on the cake you can get a healthier body in the process.

How is it done to determine the type of physical complexion? 

Usually this is something we are told at any doctor's visit, however, knowledge of complexion goes further when we consult with a nutritionist who can take us by the hand.

However, it is also important to know that the physical complexion is very easily determined with certain characteristics that will help us to determine it.

Types of physical complexion and their respective definition.

 

As you already know the physical complexion has certain types of characteristics, but in reality it is only through these that we can know to determine those limitations and benefits that we can get to know our body, here are their definitions:

  • Ectomorph Body: When we talked about Ectomorph bodies we were actually talking about those tall people with long arms and relatively thin bodies, they tend to have small shoulders and chest muscles. 

 

This type of person usually has a really low percentage of fat, as well as the opportunity to quickly define their muscles by having a lower amount of fat. In other cases they are known as those who can eat and eat without getting fat. 

 

The interesting thing about Ectomorph bodies is the fact that they can gain weight quickly as well as build muscle mass with a specialized carbohydrate and protein diet that helps the body itself along with exercise to stimulate muscle growth.

 

  • Endomorphic Body: Endomorphic bodies are that type of body "stuffed" is the counterpart of the Ectomorph, that is the type of body that we commonly observe of short stature, with wide bodies, fat arms and legs and with very little definition.

 

Although many people find it difficult to lose weight with this body type, the reality is that the Endomorph body can build muscle faster than others. 

 

The bad thing about this type of body is the fact that they have the characteristic of getting fat extremely fast. In general, the Endomorph body is characterized by the fact of doing exercises with little weight and many repetitions, in fact, the favorite exercise for this type of body is crossfit, as well as performing HIT routines.

 

  • Mesomorph body: This type of body is characterized by a relatively muscular body, in men it is noticed that mesomorphs have a body with a high muscular volume, it is usually observed that this type of Mesomorph body has a wide upper body, with a narrow waist. 

 

The best thing about this type of body type is that they can consume any type of food and convert it into energy for the muscles, they usually retain a lot of fat and muscle regeneration is really fast.

 

What makes these mesomorph bodies characteristic and partly a negative aspect is that they have a very easy time gaining muscle and building a competitive athlete's body, however, having easy access to an excellent body, they tend to easily give up any sporting activity or discipline.

 

Mesomorph bodies are usually seen in power sports or heavy lifting. This type of body type is really powerful when practicing any type of discipline.

As we can see, each of these bodies tend to have a series of advantages and disadvantages when it comes to practicing a specific type of exercise or sports discipline. However, this is all relative.

It should be remembered for those who want to get the dream body, is that the most important phase of each of these bodies is the constancy and discipline as well as the performance that is dedicated to the execution of the exercise.

So, even though it is not easy to perform a sport activity, even though it may seem difficult, when you perform each exercise you will be able to obtain excellent results when you already have the knowledge of the type of physical complexion in which you are.

That is why when it comes to the world of training, you must take into account certain prior knowledge in order to be able to push and get the maximum result when it comes to making the leap to quality training.


How to improve gut health

How do you get to a fitness lifestyle without having a lot of time in your day?

Fitness lifestyle

When it comes to having a healthy life. Many times we do not have time to practice any sport or discipline that allows us to lose weight or stay in shape. So the question always arises: How to get to have a fitness life without having a lot of time in your day?

That is why today we will talk about those activities that can help us to keep our body totally healthy and boost us, even being able to wear those clothes that did not fit us in the past.

But in order to have a fitness life we must take the step and with some willpower you can achieve it.

Food.

When starting your fitness process and your fitness life, you must keep in mind that nutrition is the most important thing when it comes to improving your quality of life and losing weight in the process. Because of this you should disprove certain things such as:

  1. You should avoid consuming carbohydrates.
  2. Try to consume more protein to help you in your weight loss process.
  3. Just because you are on a diet to gain weight or to lose weight doesn't mean you have to stop eating delicious food.

Food is what will provide you with the fuel to start your process of change. So when we start in this life of physical preparation, a fundamental part is what you eat.

With this in mind, the benefits can be endless, and some of the most common benefits of healthy eating tend to be:

  • You avoid diseases that commonly attack people who suffer from overweight such as: hypertension, type 2 diabetes, obesity, etc.
  • It provides you with a better quality of life.
  • It improves your silhouette as well as helps you to wear smaller size clothes.
  • It stimulates the entire circulatory system, as well as the intestinal transit.

By being constantly exposed to a healthy diet, not only are you consuming foods to improve your body, but also your health will benefit from being constantly exposed to foods with excellent nutrients and minerals that boost your quality of life.

Is there any type of physical activity that is mandatory?

When it comes to practicing some kind of physical activity, it is essential if you want to stimulate weight loss along with muscle toning. That is to say that with only 45 minutes every day is more than enough to keep your body in tone and stimulate fat loss.

So it is necessary and absolutely mandatory that we can practice some kind of exercise, regardless of whether we are in the gym or not. Just by running, you can not only stimulate weight loss, but also boost the hormones of well-being as well as have a productive life and a more energetic day.

What are the exercises that can be commonly performed?

Let's suppose you don't have any time to exercise or practice any sport. So I recommend that with 45 minutes of your time every day you can perform a very complete workout routine that will help you tone up and lose fat in the process, below, we will name some of these exercises:

  • Jogging or walking: Although often underestimated, these activities serve to help you stimulate fat loss as well as tone all your muscles, so if you want to start with some kind of simple physical activity that can help you get more fit, it is important to try jogging or walking.   
  • Calisthenics: Although underestimated, doing exercises with your own weight will not only lay the foundations for a better quality of life and physical condition, but you will also be able to tone your muscles and acquire a better physical condition.
  • Yoga: Practicing Yoga is one of the best exercises that serves to tone up as well as improve your breathing, it is a fact that the practice of yoga will not only leave you in better physical condition, but it will also provide you with spiritual balance as well as develop other attributes such as patience and greater peace in the face of situations that may commonly stress you.
  • Weight training. Any type of training that contains weights can help us considerably to improve your physical appearance, as well as your quality of life. By constantly pushing your muscles to muscle failure, the amount of benefits you will be able to obtain is significant.

If you practice each of these disciplines with seriousness and constancy and you add a diet for your body in which you can eat foods with a high protein level that will serve to boost your body to continue doing sports activities and muscle reconstruction.

It is a fact that in a short time you will achieve a really healthy body. You have to remember that many times the science of wanting to get a summer body eradicates mainly in the simple.

That is, for those who want to perform a rigorous training to lose or gain weight, the truth is that it is not quite so. You just have to keep in mind that your body being made up of muscles constantly needs that "discipline" which will help us in those moments where we want to change our quality of life as well as boost it through the training of anything.

It is worth noting that the process of integrating a fitness lifestyle into your daily life is easier than you might think, we must remember that the obstacles really lie in our thinking, so anyone can have a toned and totally healthy body.

What are you waiting for to take the step and change towards a better quality of life?


How to improve gut healthWhy can sports activity help you fight depression and anxiety?

  Depression and anxiety are illnesses that commonly appear in our lives when we live situations that expose us to a state of mind that is difficult to cope with. Just as our emotions can take us to an excellent and winning mood, they can also take us to the floor and drag us down. That is why today we will talk about the practice of sports activities, in order to combat depression and anxiety. Knowing that the knowledge that we will provide today will help you to make a change in your lifestyle and eliminate these toxic habits once and for all. First of all, we must start by talking a little about the practice of sports and sports activities. And from these we can know in the first instance that you can reap many benefits at the physical, mental and spiritual level. In this way, there is nothing better than the practice of a sporting activity, since they usually help us to manage our temperament and improve our quality of life.

Is it necessary to practice any specific discipline to stop anxiety and depression?

Is it necessary to practice any specific discipline to stop depression and anxiety Let's look at something, here the important thing when it comes to exercise is to focus on our muscles and the feeling of tiredness that generates the execution of a well done exercise. From there the benefit is incredibly good for the body, because when you train you are stimulating many hormones through your brain so that you can feel good and leave the discomfort. It is known that the most productive people dedicate a certain block of their day to do some kind of physical activity, as this not only helps them to tone up and keep their body in tune. But it also makes your mind feel on cloud nine, allowing you to think more rationally and calmly when making decisions. There are no specific exercises, we only need some type of physical activity that intervenes the body and makes the physical discaste in order to stimulate fatigue and the hormones that we talked about before. Commonly when talking about the stimulation of the body at a physical level in order to obtain a wellness it can be said that among some exercises that are commonly practiced are the following:
  • Going for a run or walk.
  • Do some calisthenics.
  • Going to the gym.
  • Practice Crossfit.
  • Spinning.
  • Lifting weights.
When we usually practice any of these exercises or any type of physical activity that makes us sweat. Then comes a feeling of well-being which starts when our brain secretes these hormones that help us feel good. Therefore, it is very important for our mood and emotional well-being to practice some type of exercise in order to improve our quality of life.

What hormones does the brain secrete when exercising?

As we have said before, practicing some kind of physical activity is a fact that can help us to have a better mood as well as the fact of avoiding possible mental illnesses. Now, among the hormones that are commonly secreted by the brain when training, there can be up to 50 different types of hormones, however, we will name the most common ones that everyone knows:
  • Serotonin.
  • Endorphin.
  • Dopamine.
As mentioned above, there are approximately 50 different types of hormones that are responsible for helping you improve the mood in your body when you practice some type of physical activity. This makes it clear to those people who commonly suffer from depression or anxiety that the constant practice of some type of sporting activity boosts mental health as well as self-esteem and other things that are specific to the body.

Does dieting also help to improve people's emotional stability?

One of the things that commonly happen when we are in these mental illnesses such as depression and anxiety. Is the fact that they usually increase our weight because we are consuming food every 5 minutes for such "anxiety" or "depression." Now, the important thing is to know how to use this interest in eating foods high in carbohydrates in something positive. Because those who want to get a better body result know that food consumption is a key factor when it comes to wanting to improve the physique. While it is true that the body itself changes by constantly exercising, it is also true that this helps or is a superior plus to exercise along with a weight gaining or weight losing diet. Which in turn brings with it certain physical and health advantages that help to have a better quality of life in a shorter period of time. It is quite interesting how the effect caused by the consumption of low carbohydrate foods can help to increase the quality of life of a person and this in turn improves in terms of anxiety or depression. It is a fact that it is quite helpful that exercising and combining it constantly with healthy eating can have a really positive effect on people. So, always remember that if you feel an anxiety or depression attack, the adoption of this discipline can help you considerably so that the change in your quality of life is radical. In closing, it should be made clear that exercising will not only help you get the body of your dreams and even help you put on clothes that you used to not wear. As well as to improve your mental state as well as your self-esteem with everything to who notices your excellent physique. What are you waiting for to take the plunge and improve your quality of life by practicing physical activities?

5 lies everyone tells you about fitness and nutrition.

It often happens that to enter the world of fitness we think that we have to sacrifice a lot of our time to dedicate it to training. Avoid eating a lot of things in order to have that summer body, or even the idea of looking like Sacha Fitness by not eating or eating poorly. 

So today we will talk about those 5 lies that everyone tells you about fitness and nutrition. Remember that this information is meant to help you in your process of acquiring that totally healthy body that will help you with your emotional well-being. 

What you see on the networks is not as it is painted. 

Starting with our 5 lies, we can tell you that not everything they show you through social media is true, so when we talk about getting a fully toned or defined body that you feel good about. You should know that those "stars" or "influencers" usually have gone through a very difficult process, even others have been exposed to "chemicals" in order to acquire that magazine body. 

So when we talk about the networks, there is also retouching through editing programs. Always keep in mind that taking care of your body does not have to do with sacrificing or stopping eating or even eating foods that do not really produce any benefit in your body. 

Disproving social networks is always the job of fitness consultants who usually want to benefit their clients and their respective communities. 

Eating well does not mean not eating.  

Eating well does not mean not eating. Fitness and nutrition

When we talk about obtaining the ideal body, it does not mean that we have to eat tasteless food or tasteless food, for this it is important to take into account that there are natural compounds that serve for our nutrition.

A good weight gaining or hypocaloric diet symbolizes that you can continue to eat healthy, but without neglecting good nutrition. 

Abs emerge with diet and not with training. 

Has it ever happened to you that no matter how much training you do, your sixpack doesn't come out? There is something you are doing wrong. It often happens that when we do crunches we think that more repetitions will help us to be one step closer to absolute definition.

But it is not so, to mark our abs we must make an appropriate diet, such as a hypocaloric diet that promotes the elimination of fat and as a whole, a diet that promotes the elimination of fat.

with a good training routine can help us to eliminate abdominal fat and therefore to mark more and more our sixpack.

Every body functions differently. 

When we talk about the functioning of our body, we must take into account that our muscles develop differently, depending on the type of body we have, ectomorph, mesomorph or endomorph. 

Thus, when we talk about fat loss or gaining muscle mass, we must keep in mind that we should not demand more than necessary because our body has limits, and in this case we must train or dedicate an approximate of 2 hours or 1 hour and a half of training in order to be able to make our muscles can adapt. 

It must be denied that the more time you spend in the gym or in some training temple you will become more source in a short time. Remember that your muscles need rest, some more than others, but in summary it is important to always keep your body functioning at 100% through a training that demands the maximum of your muscles but that does not pass the limits, which could be translated as injuries or damage to the muscles. 

To grow your glutes you need to lift weights and not do cardio. 

Although cardiovascular exercises are important, weight lifting is always necessary in order to force the muscle fibers to break down in order to increase the size of the buttocks. 

It is well known to many that weight lifting stimulates muscle growth, however, there are disciplines that encourage you to lift the same weight and do the same exercise. 

This is translated as muscle stagnation. Muscle stagnation is a process that occurs in our body when we always train with the same weight. Which in turn leads us to always have the "same" body without getting the results we want. 

For this the recommendation is as follows: 

Plan a workout routine that exposes the body to discomfort so that it can achieve gradual growth as the exercise progresses. 

Change weight constantly, it is recommended that every 21 days or 15 days you can make your body go up a level in terms of weight lifting, in order to push it to always perform the exercise with superior strength. 

The aim of these exercises is that you are always uncomfortable so that you can perform the training and obtain results in a short time. 

Keep in mind that all training can help you lose weight, but not everything has to be for the purpose of losing weight, remember that training must be accompanied by a healthy lifestyle.

Remember to always train to be able to turn your body into a healthy version that can enjoy all of life's pleasures as well as get into that pant size you've always wanted.

If you liked this text where we talk about the 5 lies that everyone tells you about fitness and nutrition, we hope you can help us to share it with your loved ones as well as offer information to those who do not know so much about the subject and want to get the body of their dreams.

There is no better time to start than right now!


How to take body measurements

 

Body measurements

Do you want to know if your training is paying off but you don't know how to measure yourself? or maybe you want to see if you have evolved in your training or diet? or just out of curiosity, do you want to know how to take body measurements? If so, let's see now, how to do it point by point and in an easy way.

Body measurements are the measures that our body has, in certain areas so that we can guide us in processes such as diets or exercises and of course, when we need to make us a piece of clothing exactly "tailored".

Body measurements are determined in areas that are the chest (or bust), waist and of course, the hips. These would be the measures that always and at all times are used to take but in addition to this we can also make body measurements of for example neck, arms and legs in the case of having to make us a suit, or measure the centimeters of abdomen we have or thigh, or bicep, in the case of being someone who is exercising and wants to know how it has been evolving.

To take good body measurements, it will be enough to have a tailor's tape measure and measure the desired area, but do we know how to do this? Now we explain it to you before:

What to know before taking body measurements

Even before taking any body measurements, certain considerations must be taken into account. For example, the persons in question should wear clothes that are as light and thin as possible so that the tape fits their body well and, if you are alone at home, we recommend that you take off your clothes to get an accurate result.

In addition, each and every measurement should be taken standing upright and barefoot. We also invite you to always and at all times use a flexible tape measure, since the metallic ones limit the movement and curvatures, which is essential to measure the circumferences of the waist, hips, bust and shoulders.

On the other hand, we recommend you to print a measurement sheet to be able to take note of each of the results without fear of getting confused.

Steps to take body measurements by body parts:

Let's see step by step or zone by zone, how to take body measurements.

  • How to measure breast circumference:
  1. Standing in front of the person (this is a measurement that is usually taken for women), put a tape measure around the bust, at the circumference of the bra.
  2. Take the measurement by stretching the tape over the nipples without squeezing too tightly.
  3. Ideally, the tape should be at rest, sufficiently tight so that as soon as the tension is released, the tape will drop.
  • How to measure arm circumference:
  1. This measurement should be taken at the center of the biceps muscle, at half the distance between the elbow and the shoulder.
  2. We do the same as we did for the bust, but in the indicated area.
  • How to measure the waist circumference:

It should be taken with bare skin, at the narrowest part between the top of the hips and the base of the rib cage. Also, in such a case, the gauge should be placed on the skin, without squeezing it.

  • How to measure hip circumference:
  1. We put the tape measure just near the hips, closing it on one of the sides or in the center, without tightening it too much.
  2. This is a type of measurement that can change depending on who takes it, since there are those who measure taking the measurement of the hips just below the waist and then there are those who take the measurement at the point just above the maximum width of the side.
  • How to measure the thigh circumference:

The thigh, contrary to popular belief, should not be measured at the center of the leg, but rather at the initial high part, which most of the time is also the largest.

  • How to measure the neck circumference: 

Generally, and any tailor will tell you this, if you have to measure the collar for a suit it is usually done in inches, but the truth is that if you want to measure the collar in cm, just take the tape measure and measure at the base of the collar, where the collar of the shirt should be closed.


Biggest myths about weightlifting

Weightlifting, strength training, resistance training, lifting weight for women, using weight in your workouts however you want to call it, however, the benefits to both immediate and long-term health are the same.

 

Weight training is surrounded by myths, which often causes people to prefer to do other exercises to strengthen and shape their body; however, it is an activity that can improve your quality of life.

Before starting this kind of activity, we recommend that you approach a trainer at the club and talk to him/her about your goals and expectations for the use of weights. Now, be clear that there are many myths that you must dispel, for example, the following:

Myth #1: Weightlifting is for men

"The training with weights allows to develop a very good base for the body", "and this applies to both men and women".

Although men are the ones who most often monopolize the weight areas in gyms, it is not an exercise exclusive to them.

When menopause comes, we are more at risk of osteoporosis than men. Weight training is one of the best things a client can do to help increase bone density. Strong, healthy bones are essential for quality of life and healthy movement.

Myth #2: You will see results immediately.

weightlifting results

Muscles need time, so you can't expect to do an exercise and get results immediately.

It can give a mental health boost, too, experts say. It can help with your overall health and fend off chronic illness.

It is advisable to seek the advice of professionals to know the type of exercise that should be performed depending on your gender.

The essential thing is to stay motivated and have patience.

"The appearance is simply a consequence of the work and it is going to be that follow-up one week after another that will let you stay motivated when you don't see much progress in front of the speculum."

Myth #4: Weightlifting causes women to get bulky.

weightlifting results in womens

Fact, women don't have enough testosterone to build big muscles.  A total body weight training done consistently, will give you that "toned" and "defined" muscle definition and a more proportionate appearance.

In fact, it is more difficult for women to achieve the muscle volume of men, as they have considerably lower levels of the male sex hormone, testosterone, which is responsible for the increase in muscle volume.

Myth #5: Weight lifting stunts growth

DOES WEIGHTLIFTING STOPS GROWTH.

Due to the observation that many weightlifters have a shorter than average height, many people have the misconception that weightlifting stunts or reduces stature development. However, science has proven that short stature is related to genetic inheritance.

So why are there so many shorter than average people in the sport? This is because short stature can be a mechanical advantage when lifting weights and holding balance. As in basketball practice, being taller than average is an advantage, however, the practice of the sport is not what makes them achieve that height.

Myth #6: weightlifting decreases agility and speed

Does weightlifting decreases agility and speed.

Some people have the belief that weightlifting slows down speed and agility because of their musculature. In reality, high-performance athletes practicing agility sports such as gymnastics, track, and field, or boxing include weightlifting as an essential part of their training.

There are many fears or myths that can dissuade us from practicing any sport, therefore, we invite you to always, and whenever you have any doubts, approach a professional who can advise you and solve your concerns before discarding it completely.

 

Want to lose belly fat?

Weight training is actually an excellent way to lose the flab. Doing crunches won't get rid of belly fat but regular weight training can help you build lean muscle mass. No need for spending time on the cardio machine, strength training is often the solution to the aesthetic look so many women chase.

If you want to reduce your belly fat and future-proof your body you need iron in your week as you do your diet. Muscle burns calories, even at rest. So, the more muscle gain you have, the more calories you will burn throughout the day.

NB: getting rid of your belly fat is mainly through nutrition

 

Training with weight has many benefits as you can read above. However, you want to gradually increase weight as your form improves.

It's essential to have a specialized trainer guiding you throw each movement and being able to modify each exercise to your personal needs and level to introduce you to the activity without compromising your well-being and enjoying this exercise.

Weightlifting is a very good exercise but if you really want to do it right it is recommended that you do it with a certified professional if you are interested in one I recommend starting with me as your personal training coach.


How to warm up and cool down, Hiit Workout

Before you get on the elliptical maker or head out for a run, take into consideration doing a brief warm-up initially. As well as also, take into consideration following your workout with a quick cool-down session.

To warm up and cool down?

to warm up and cool down can include a couple of mins to your exercise program, but they can additionally reduce stress and anxiety as well as anxiousness on your heart and also various other muscular tissue masses. Why warming up as well as cooling off includes doing your activity at a slower rate and with much less pressure.

To warm up aids prepare your body for the cardio job, a warm up gradually accelerate your cardio system by elevating your body temperature level and also enhancing blood circulation to your muscle mass tissues.

To warm up can likewise help in reducing muscle mass soreness and also decrease the danger of injury. Cooling off after exercise enables you to gradually reclaim your pre-exercise heart price and blood pressure.

Cooling can be essential for budget-friendly endurance athletes, such as marathon runners, due to the fact that it helps regulate blood flow. Cooling down does not help reduce muscle mass tissue stiffness and pain after exercise.

However, additional research study is needed. Nevertheless, there is conflict regarding whether heating up and also cooling down can quit injuries.

Proper warm-ups as well as cool-downs present little danger. As well as they likewise seem to supply your heart and capillaries a possibility to alleviate into - as well as likewise out of - a workout.

So if you have the time, think about including a workout and also cool-down in your workout routine. Exactly how to warm up.

To warm up and cool down

Warm up right before you prepare yourself to begin your workout.

Usually, warm up by at first focusing on significant muscle mass groups, such as the hamstrings.

After that, you can do exercises much more certain to your sport or activity, if you absolutely must. Beginning by doing the task and activity patterns of your chosen exercise, yet at a slow-moving, reduced speed that progressively boosts in speed and intensity. This is called a dynamic workout.

A workout might produce a light sweat, however will not usually leave you worn down.

Here you have some good examples of Warm up in workout activities: 

  • To warm up for a run, walk quickly for 5 to 10 minutes.

Hitt workout

  • To warm up for a quick stroll, walk for 5 to 10 mins.

  • To warm up for a swim, swim gradually and after that pick up the rate as finest you can.

To  cool down off resembles warming up. 

 Generally, continue your exercise for 5 mins or so, but at a slower speed and reduced strength, here you have some cool down jobs: .

  • To cool off after a run. After swimming, take a leisurely swim for 5 to 10 minutes.

Swimmin slowly to get cool

  • To cool after a vigorous stroll, stroll for 5 to 10 mins. Vigorous strolling for 5 to 10 mins.

healthy life

Here Some  concerning stretching words:  If extending workouts are part of your training routine, it's ideal to do them after the workout or cool-down phase, when your muscular tissue cells are warm. Extending can boost the flexibility as well as also series of movement of a joint.

Stretches can additionally aid boost efficiency in some tasks by enabling joints to move through their complete variety of motion. Nonetheless, scientists have not continuously disclosed that extending aids quit muscle soreness or injury.

Respect your body. Finding time for routine aerobic workouts-besides heating up and also cooling down down-can be testing. Yet, with a little imagination, you can probably do them. For example, strolling to and from the fitness center can be your workout as well as cool-down.


My Fitness and Nutrition transformation

The Reward is not the trophy 🏆

I can't believe it's been a week already I went on stage and received the reward for my hard work from the last couple of months.
The trophy may be shiny…
but the real reward is when the challenge is tough, and you earn the knowing that you have what it takes to be your very best.

You know what it feels like to push yourself to that next level - sometimes just holding it together, definitely letting go, and becoming completely attuned to the challenge at hand.

You know you can do difficult things.

You know you are more than capable - and ready - for the next challenge.

The material award is just that - material items.

It’s the KNOWING that is the real award.

Chase the knowing, not the “trophies.

My Fitness and Nutrition transformation

A few of the lessons I learned along the way in My Fitness and Nutrition transformation:

- Diet is KEY.

I have trained for countless competitions, Swimming, Surfing, kiteboarding World Cup, marathons, and long-distance paddleboard races. I’ve never seen my body change like this, and I’ve trained just as hard (and harder) before. The only difference was my nutrition.

- Blood sugar balance is the focus of every diet.
and with good reason. Imbalanced blood sugar levels are at the problem of many health issues, including being overweight.  When blood sugar is unbalanced, it puts us at risk for hypoglycemia, insulin resistance, or diabetes.

- The impact of stress on your body is real!
too much stress causes the adrenals to stop functioning correctly.  They either don’t generate enough cortisol or produce it at the wrong times (like when you’re trying to sleep). This leads to symptoms like feeling tired and lethargic, poor healing and recovery, aches and pains, having salt or sugar cravings, having trouble falling asleep or waking up, relying on caffeine to get through the day, etc...

- A properly functioning GI (gastrointestinal) system is critical!
In fact, we should start treating our gut with care if we are interested in weight loss, muscle gain, or overall health in general.

- Sleep is VITAL.
Less sleep potentially results not only in more body fat but also means that you’re at greater risk of heart attack, stroke, and sudden cardiac death than your pals who get plenty of snooze time (according to science).

Are you also looking to improve your lifestyle, and transform your body?

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My biggest takeaway is that:

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  • Taking progress pictures feels silly. You'll be happy you did it later. I am "so glad" I have this picture because it illustrates how far I've come both physically and emotionally. And this is the BIGGEST celebration!

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Why you should warm up before exercising

exercising

A proper warm-up is preparing your body AND mind to gradually increase the intensity from resting levels to the intensity of the next phase.

If you are starting an exercise program to get back in shape and live a healthier life, don’t spare the extra 10 minutes for your warm-up!

Your warm-up should involve dynamic stretching—performing gentle repetitive motions in a way that gradually increases motion, circulation, muscle length and focuses on actions similar to the movements you’ll do while you work out. During this warm-up, focus on the muscles you want the brain to connect with and try to pause during the moment of maximum contraction.

5 things that happened during your warm-up:

1. Increases blood flow to your muscles and heart: 

It brings the heart rate up, which supports the body during exercise by better facilitating oxygen and nutrients to working muscles.

2. Raise Body temperature:

As your muscle temperature increases, oxygen becomes more available to your muscles, allowing them to contract more easily. So you’ll be able to perform more strenuous tasks with ease, reducing the risk of overstretching a muscle and causing injury.

3. Increase Range of motion: 

This allows your large joints to reach their maximum movement potential and enhance their ranges of motion to improve performance and reduce the incidence of injuries.

4. Hormonal changes occur: 

Your body increases its production of various hormones, including cortisol and epinephrine, responsible for regulating energy production. During a warm-up, this balance of hormones makes more carbohydrates and fatty acids available for energy production.

5. Creating a mind-muscle connection:

The first step towards muscular contraction is a signal sent by the brain to your muscles, telling them to contract. The more you can improve this communication, the more muscle fibers you will recruit.

When you focus on the mind-muscle connection -concentrate on your target muscles-, it guarantees that both your body and mind will be ready to succeed. This will help you engage certain muscles, improve your technique, coordination, and skill.

If you have muscle groups that refuse to grow, no matter how hard you train them, mindfulness is key!

Having a good understanding of which muscle groups you are targeting (during the warm-up) will make focus and concentration that much easier.

To boost your athletic performance, it is necessary to build a proper mind-muscle connection.

Foam rolling is also a marvelous way to stretch your tight muscles and work out your problem areas before activity. I find this tool especially good for stretching hard-to-stretch tissue like the IT (iliotibial) band, which runs down the side of your legs from hip to knee, and muscles of the legs.

Watch my video on how to ROLL OUT YOUR LOWER BODY, great especially if you have tide hips.

Student about the Warm-up before doing a HIIT

A study (in the Essentials of Exercise Physiology by William D. McArdle, Frank I. Katch, Victor L. Katch) was performed on 44 men to examine the effects of high-intensity exercise on the heart. The subjects had to perform 10 to 15 seconds of intense exercise on a treadmill without a warm-up. The results showed that 70% of subjects had abnormal ECG readings because of the inadequate oxygen supplied to the heart — in essence, their hearts weren’t ready to perform at the high rates required for the intense exercises.

Thanks for reading this so far. For any questions regarding fitness or nutrition, you can CONTACT me and follow me on Instagram.