20 minute Fierce Fat Shredding Workout

You got 20 minutes? Then you've got time for this fierce, fat shredding workout

This is how we roll; Hard and Fast to get the job done! 

5 sets (rest for 1 minute, only at the end of 7th exercise)

1. Squat jumps 20

Squat down, jump up (try to keep it flowing, no breaks)

  

2. Push Ups 20 

Full range (Beg: try knees if can't manage on toes)

 

3. Shoulder press 20 (Beginners Try 3kg, advanced 5-6kg)

Press right up over head and back down to shoulders

4.  Dips 20 (advanced add weight in lap 10kg)

5. One arm row  (Beg 4kg, Adv 8-10kg) Engage shoulder blade when lifting

6. Ice skaters 40 total

7.  Side plank (lift leg to make it harder!) Hold for 45secs on each side

Project Tighten Up: This is an awesome workout to add to the others I developed in the previous weeks.
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Except to burn 400-600 cals in 20 minutes! Unlike running (where you body only burns those set calories for the activity), your body will continue to burn fat up to 72 hours after this workout. Have you made the switch to resistance training yet? 

Whole Body Workout: Week 2 Project Tighten Up!

Greetings friends! I've been told by Amanda, over at MeVsTheBulge, that all is well on Project TU. I've yet another workout for you all to rush madly over to your weights to try!

We are working on incorporating the whole body  with this workout. Aim to complete as best to this plan as you can and as always don't forget stretches and foam rolling on completion.

1. Tyre flips 25m up and back. Squat down, nice and low

2. 5 burpees, run 15 mtrs and repeat 5 times

3. Kettle bell swings for 20 (we used a 12kg KB, beginners try 4kg- 8kg)

4.  Jump squats 20 

5. Push ups 20 

Rest for 45 secs-1min

Repeat 5 rounds 

Good Luck with this one, it's a toughie!

Here's Week 1's workout, in case you missed it! 

Have you started to see any results with these training programs and by being a part of Project Tighten Up? 

Supplementation: Natalie Carter's Top Picks

Supplementation is a vital part of any health program, especially when you are reducing calories and therefore potentially reducing a spectrum of nutrients. Yes, you can achieve “health”, weight loss, muscle growth and fitness without supplementation however you are always going to miss out on a vital nutrient component at some stage of your plan. Whether you believe the controversy over supplementation, camps for yes, as equally as many for "no, don't bother". I'm giving you my perspective, for you to then come up with your own opinion. 
I'm going to share with you, my supplementation regime and make you aware of products out there designed to help you achieve optimal health. These are my go-to products. At the end of the day we want to be lean, mean fighting machines, right?

My current regime consists of:


Lifestream Natural Calcium: Certified Organic. Designed for women over 35, pregnant or nursing mothers and those who eat little or no diary products (that’s me!). This supplement helps support strong teeth and bones and also increases bone density. (2 caps with meals)

Lifestream Bioactive Spirulina and Ultimate Greens: The spirulina are in capsule form and the Ultimate Greens a powder. The caps (I take 4/day with meals) and the powder I add to my smoothies.


Ultimate Greens, detoxifies, cleanses and alkalises the body. It is a strong hit of condensed nutrients (Barley grass, Spirulina and Chlorella).

Spirulina is high in antioxidants, chlorophyll, vitamins and minerals. It provides a long lasting energy boost, improves vitality and stamina. Spirulina has the added benefit of supporting a balance in blood sugar levels and helps manage cravings.

All the Lifestream products I take are suitable for vegetarians.






Miessence Berry Radical: Love this!

Comes in powder form and can be added to smoothie or just hot water.

Berry Radical is an antioxidant superfood (certified organic). It is a potent combination of 9 of the world’s most powerful antioxidants. This choc-lately powder can help with reducing free radicals in the body (molecules responsible for ageing, tissue damage and some diseases. The antioxidants help “fight” these free radicals in the body) and also may help to slow down the ageing process (yes please!).

I find it particularly helpful in the afternoon when I’m getting a little tired and also as my blood sugar drops, like everyone else, I crave the sweet stuff. The cacao contained in berry radical gives me the chocolate hit without the sugar, fat and extra calories. It’s been a god send! Quick and easy too, just a heaped teaspoon in hot water or my smoothie.

CLA and Cod Liver Oil Caps: Conjugated linoleic acid (CLA) is a particular form of dietary fat and recent studies have shown that CLA may:


• Increase metabolic rate


• Decrease abdominal fat


• Enhance muscle growth.


• Lower cholesterol and triglycerides


• Lower insulin resistance


• Reduce food-induced allergic reactions Enhances immune system


Read more here


Cod Liver Oil is from Blackmore’s and I take these to improve immunity and help strengthen my nails. Here’s a post earlier on the benefits of Cod Liver Oil. I recommend 2-3 of cod liver oil caps and 2-4 of CLA with meals.

I make it a habit to consult a naturopath at least 2-3 times per year to make sure my nutrient levels are where they should be. I’ve been known in the past to have low zinc & magnesium levels, common in busy, active individuals.
Always consult your Dr/Naturopath/Health care professional before taking any supplements, especially if you re pregnant (as some supplements can have negative effects on you and your unborn baby)




What supplements do you find helpful to your training and overall health?

How To Make Natural Peanut Butter

Natural Peanut Butter is a quick and protein rich go -to snack for those who care about their waistline's. We should know by now, protein rich foods (chicken, eggs, beef, quinoa and beans to name a few) keep our bellies fuller for longer and also assist with cell and muscle growth.


Often Peanut butter is recommended as a snack but do you know almost all commercial PB's have up to half a teaspoon of sugar per tablespoon of peanut butter! I decided to share with you an easier, healthier way to enjoy your Peanut Butter without the sugar.


Ingredients:
500g of Peanuts (I decided on roasted)
250g Cashews (again, roasted)
2 sprinkles of sea salt...................Yep that's it! No other junk.


In a food processor (you may have to do this in 2 batches) tumble in your nuts and blend on highest setting. The nuts will go through stages: First: Just broken up into chunks, then you will see the nuts appear to have the same texture as wet sand or a cheesecake base (mmm cheesecake!) and finally a ball that turns into a paste. Be patient and watch your nuts! If you wanted a crunchier texture don't let it go to a complete smooth paste. Whichever way you decide to eat it, it will incredibly glorious!

Roasted Peanuts and Cashews (try any combo of nuts you like!)

 Let the PB making start!

Crumble texture. Keep blending

Almost there

Paste like

Done! Look at it! In all its creamy, peanut buttery goodness and NO SUGAR!!!

Nuts do have a tendency to go rancid quickly, so pop your PB in the fridge to much it last longer or make smaller batches. Left in the cupboard it should last between 2 weeks- 4 weeks.


Nutritional value is 110 cals/tablespoon, 4.5g protein, 10g Fat, 0 sugar


Enjoy your PB making and eating! This is how I like mine:

Smooched between carrots! Yum!

Whats your favourite (healthy) way to eat Peanut Butter?

Lower Body Workout: Week 1 Project Tighten Up!

Greetings! Me Vs The Bulge is rounding up troops for Project Tighten Up! What is it? Check it out here and find out. We want you to pledge your allegiance, get moving and eating beautifully. Results are much easier to achieve when you have a goal in mind or a support network. Now of course I want YOU ALL to get amazing results, so I'm going to let you in on my secrets and awesome training programs (that got Amanda to her first goal of 15 Kilos lighter) for FREEEEEEEEE! 

I'd love if you joined the New Outlook Fitness Facebook page here to keep up with all the latest on how we are getting the best and quickest results. Pop on over and introduce yourself- I LOVE hearing from my readers. Don't forget to tell your buddies as well!

So! Lets get started. Today we are working legs and core. 

The enigmatic, energetic Erin (who has just lost over 20 cms in her latest measurement assessment!!!! WELL DONE! Will be our Model for today's workout)

Our warm up: 5 x jog (approx 30m each lap) 

This circuit is performed 4 times (beginners try 2-3 sets)

Backward Lunges with 5kg x 20 (beginners can use body weight aim for 12-15 reps)

Squat jumps x 20 (touch that floor people!)

Deadlifts 20kg x 15  (beginners try 8-12kg, 10-12 reps)

Jump Lunges  x 20

Squat with 20kg bag x 20 (beginners can try up to 10kg)

Ice skaters (glide from side to side, extend back leg out the back. Try to engage the glutes and get down quite low!) reps of 40 alternating sides

Walking lunges x 20 with 5kg med ball (beginners use Body weight)

REST! 45 secs repeat all of above 4 times through

Try to complete this workout at least twice in your week. Cycling lower body and upper body is great way to minimise soreness and means you can train consecutive days without working out the same areas. Stay tuned for the New Outlook Fitness Upper Body Workout to combine with this workout. 

Do you like to vary your Lower and Upper body workouts? What do you think are the benefits? Share your favourite exercise with us.......