Fitness Pleateaus
Few things are as rewarding as the results you get when you first start an exercise and diet programme. Results come very quickly and are very noticeable. However, few things are as discouraging when results slow or even worse, eventually stop altogether. Why does this happen? What is a fitness plateau anyways and what causes them?
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................................................................................Sexy, Strong and Lean Arms
Today’s fashion trends lend themselves more and more to women showing off their beautiful, sleek, lean and sexy arms. There is definitely a new appreciation for toned female biceps and triceps, as an increasing number of women choose to go sleeveless. So, if you want to look fabulously elegant and sexy in those sleeveless dresses and sexy tops, now is the time to work your muscles in order to tone, sculpt and tighten them into the best possible shape ahead of Spring and Summer. Workout compiled by Nicole Seymour.
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................................................................................Luscious legs
Research over the last decade has lead to more and more compelling arguments for the benefits of weight training for women. Yet, contrary to these studies, the majority of women tend to be spending most of their gym time slaying themselves relentlessly on cardiovascular exercise, rather than reaping the benefits of a resistance training programme. We reveal the secrets of sexy and lean legs in part one of our new full body workout.
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................................................................................Kettlebell training
The swing
The get up
The front squat
The clean and press
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Plyometrics Workout
Plyometric training is an effective way to develop explosive power to add a new dimension to your training and reach your health, fitness or sporting goals.
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................................................................................3 Day full body workout
Most women don’t understand the importance of weight training and how it can help shape their bodies into fat burning machines. We have compiled a 3 day full body workout to help you.
PART 1:
PART 2:
PART 3:
Focused movement training: squats
Part two of our focused movement training notebook, compiled by Nicole Seymour, featuring Cindy Ellis.
Focused movement training: forward lunge & pile squats
Part one of our focused movement training notebook, compiled by Nicole Seymour, featuring Audrey Dippenaar.
Exercise and nutrition myths BUSTED
We look at the top exercise and nutrition myths and debunk them for you.
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................................................................................Nicole Seymour’s 3 month training program
Here you can download the complete 2-Month Training Program with Nicole.
Click on the selected image to view the PDF document for that page and save it to your computer.
PHASE 1
Success in any weight training programme, regardless of your individual goal, comes from proper nutrition and appropriate muscle stimulus, with intensity, consistency and adequate rest being the key components.
Your weight training programme should be set over an 8 week period, consisting of 7 weeks of training and 1 week of rest. This programme is ideal if you are a beginner and new to training, or if you would like a programme that is easy to follow.
PHASE 2
During the first two months of our programme your body would have become accustomed to performing selected exercises. The key focus in any programme must be to force your body to adapt – to become stronger, fitter, leaner and more toned. This adaptation comes from placing stress on your body, stress which it has previously not experienced. This can be achieved by doing an extra set of exercises, using a heavier weight or taking shorter rest periods between sets and exercises. Without this adaptation you will not progress, so push yourself!
PHASE 3
Over the past four months of my training program we’ve been developing good exercise habits and a strong foundation. Now, with summer fast approaching, it’s time to start taking advantage of this foundation and accelerate the progress of your exercise routine.
In the following two months we’ll start increasing the intensity of your exercise sessions by adding a few training techniques to the program, namely; supersets, drop sets, giant sets and progressive overload. These techniques are a great way to increase your load without requiring a bigger time commitment.
PHASE 4
We all reach that point at some stage in our fitness regime when, despite all efforts, it seems as though nothing much extra happens… no more fat loss… no more muscle gain…aaahhhh!
This somewhat demotivating phase is what is referred to as a training plateau. After following my 2 month training program for the past 6 months, you will now have built a solid foundation with a consistent training routine featuring in your newly acquired fitness lifestyle. You may however, at this time, experience your weight loss and muscle enhancement starts to plateau… coming to a grinding halt!
