Deano | 4Ever Fitness

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A Healthy Routine

Deano November 13, 2017 0

Getting into a healthier routine is hard whoever you are – from exercising more regularly, making better food choices, getting enough sleep, ensuring you have your own time and even family time. “It takes

Effective Fitness Drills From Football

Deano March 1, 2016 2

Playing a game of football demands a certain kind of fitness. Far from having the occasional five-a-side match at the weekend, the elite players in the Premier League are subjected to training drills that

Do You Need A Specific Cycling Insurance Policy Or Will Your Home Insurance Cover It?

Deano December 7, 2015 0

Hi Everyone Recently we have seen a surge in cycling insurance policies who claim that your cycling gear won’t be covered by your home insurance policy. But, is this really true? For those that

Keeping Fit in Winter

Deano November 21, 2015 1

Hi everyone, It’s important to keep your fitness levels up despite the season we are in and here are some top tips to do this in winter. Keeping fit in winter If your favourite

How Protein Helps your Fitness Goals

Deano August 26, 2015 0

There’s a lot of misconceptions surrounding the benefits of protein, as the fitness industry is a sector rife with contradictions as everyone has their own beliefs and they own way of getting fit. It’s

10 Steps To A Healthier You

Deano July 17, 2015 0

Hi Everyone, Creating a healthier lifestyle takes time, it’s a personal path where small steps should be taken in order for you to live a longer, happier life. Here are some simple steps you

London Unibet EuroHockey Championships 2015

Deano July 17, 2015 1

Hi everyone, There’s less than six weeks to go till the Unibet EuroHockey Championships in London and the question everyone is asking each other right now is can England upset the Deutsche and Dutch?

Common Sports Injuries and How to Avoid Them

Deano July 13, 2015 0

Hi, everyone, Whether you’re a weekend warrior or an avid health and fitness fanatic, as much as you take the precautions to avoid injury, unfortunately the most common sports injuries come from overuse. You

5 Workouts to Help You Become a Better Cyclist

Deano April 28, 2015 0

Hi everyone, Cycling requires a high level of endurance and stamina and while anyone can ride a bike, it takes a lot of time and dedication to become a hardy cyclist. While it’s true

Kids Outdoor Activities: The Benefits

Deano February 17, 2015 0

It’s not always easy encouraging some kids to get outside and enjoy themselves. Many would rather sit inside watching TV or playing games, but it really is very important that they regularly partake in

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Avoid fructose to lose fat for summer. Fructose is a sugar that is found in large quantities in processed foods in the form of high fructose corn syrup, but it is also present in fruit.Charles Poliquin

Get off the fizzy drinks! research form the University of Oklahoma found that women who drink 2 cans a day are more likely to develop fat around their stomach due to the amount sugar content in the drinks!

Don't target fat spots! shredding fat is a total body process, so try high density workouts for all over workouts.

Try compound exercises as they target several muscle groups at once!

Ignore the scales. Muscle weighs more than Fat so don't be alarmed if your weight spikes. Use a measuring tape instead so you can visually see how many inches you have lost :)

Water! invest in a good size water bottle to ensure you get enough water during the day not just during your workouts!

Stress produces the hormone cortisol and to much of it leads to your body storing fat! Follow our mindfulness programme to help your body take on a more positive balance.

Spinach is a brilliant source of iron and has amazing detoxifying powers which will help to get rid of that spare tyre for good.

Research from the university of Maryland Medical Centre found that cardio sessions longer than 45mins may break down muscle, causing your body to store fat.

Not only does exercise improve your body, it helps your mental function.David Atkinson

Do change your exercise programme every 6-8 weeks or better yet invest in a trainer who can provide you with a periodization training plan.

Research shows that listening to music is a great way to stay motivated during a training session!

Made your own lunch so you know exactly what your eating! that way your less likely to eat trans fats and other baddies.

Sugar is a BIG NO-NO its raises your natural level of blood sugar resulting in more insulin being released into your body. Insulin is one of the main culprits of fat storage. Read 4everfitness's article on Fats spots & Hormones for more information.

Eating an organic/grass fed unsalted butter will help you lose weight. This Butter has high amounts of vitamin A and iodine supporting your thyroid gland to function more efficiently. The thyroid regulates your metabolism so this creates a faster metabolism and increases fat loss.Travis Jones

Oily fish such as salmon and sardines are packed with fat melting omega-3 fatty acids.

Get plenty of sleep as your muscles and mind need time to repair.

Agave nectar is not a substitute for sugar as it actually has the same molecular structure as High Fructose Corn Syrup (found in sodas and other processed foods). It is not a healthy alternative.Travis Jones

Did you know that when you eat a salad with a vinegar based dressing a signal is passed to your brain letting you know that you are full earlier. Vinegar also helps reduce insulin released in a carbohydrate rich meal creating less fat storage from the meal.Travis Jones

Can't afford a gym membership no problem try 4Ever Fitness' free downloadable outdoor workout!

Sometimes exercising can cause extra stress and it is better to follow more of a mindfulness program in order to restore your body's energy balance.

Trans fats are another BIG NO-NO they are found in processed meals and treats. They can help lead to weight gain and serious health issues.

Use free weights, body weight exercises, power bands and the TRX instead of resistance machines to work your stability muscles.

Drink more water! Fats cells are harder to break down when your body is dehydrated! Check out the 4Ever Fitness article on The Importance of Hydration.

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All posts by Deano »

A Healthy Routine

Effective Fitness Drills From Football

Do You Need A Specific Cycling Insurance Policy Or Will Your Home Insurance Cover It?

Keeping Fit in Winter

How Protein Helps your Fitness Goals

10 Steps To A Healthier You

London Unibet EuroHockey Championships 2015

Common Sports Injuries and How to Avoid Them

5 Workouts to Help You Become a Better Cyclist

Kids Outdoor Activities: The Benefits

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