Stan | 4Ever Fitness

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4 Fatty Foods You Can Eat Guilt-Free

Stan April 13, 2012 0

My wife bought me an excellent book last Christmas called The Men’s Health Big Book of Exercises. One of the chapters at the back is called ‘The Big Chapter of Nutrition Secrets’ and I

Free Exercise Calendar

Stan April 11, 2012 8

I was just sat thinking about gym motivation and what I find useful when keeping track of my workouts. I’m currently using a fantastic little idea and it’s really simple. It’s literally an A4

Motivational Quotes

Stan March 28, 2012 8

Getting to the gym can be a challenge, especially if the weather is as nice as it is today! Here’s some motivational quotes to help you get going, we’d love to hear from you

Improve Your Running

Stan March 23, 2012 1

Are you new to running or haven’t ran in a while? Do you feel in a bit of a slump as far as your running goes? I wouldn’t exactly say I run, it’s more

Are You Not Eating To Lose Weight?

Stan March 7, 2012 1

I don’t know how many times I hear this and my answer is the same. It’s bad for you! If you’re trying to lose weight, not eating to lose the weight is not the healthiest

Orange-tastic!

Stan March 2, 2012 3

I love to eat fruit and to be honest, my favourite is the banana. I eat around two a day and one immediately after training. The orange is in danger of dropping off the

Sick and tired of the same old routines? Add some variety to your training with these different workout techniques. Supersets Supersets are pairs of exercises done back to back, usually targeting opposing muscle groups.

4 Ways To Avoid Gym Injuries

Stan February 22, 2012 6

I think we all know what what I’m referring to here. You either train without warming up or down properly and the next day you’re limping around because of it. Stay fit and healthy

Q&A Feedback

Stan February 20, 2012 1

Morning folks! We’ve been busy over the last couple of weeks contacting various people to see if they’d be interested in a Q&A session with us. So far we’ve had a magnificent response! We

My First Blog

Stan February 19, 2012 14

Well hello there! Deano’s been bugging me to get something on here so here goes. I thought my first blog should just be a welcome message and a little bit about what I’m going

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

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.

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

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.

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

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

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.

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

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

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.

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

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

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.

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

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

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

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

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.

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!

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

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.

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 :)

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All posts by Stan »

4 Fatty Foods You Can Eat Guilt-Free

Free Exercise Calendar

Motivational Quotes

Improve Your Running

Are You Not Eating To Lose Weight?

Orange-tastic!

Mix Up Your Training

4 Ways To Avoid Gym Injuries

Q&A Feedback

My First Blog

Social Media

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4Ever Fitness Poll

4Ever Fact of the Day

Calculate Your Body Mass Index

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