Luke | 4Ever Fitness

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How to Get the Most Out of Phd Diet Whey Supplements

Luke May 29, 2013 0

Whey protein has become a popular supplement for body builders and anyone who wants to get rid of fat and turn it into muscle. The protein itself, which comes from cow’s milk and was

Ultimate Muscle Build for Home Body Building

Luke May 29, 2013 0

Not everyone has time to get to the gym before or after work every day. If your work or family commitments make it difficult for you to get to the gym as often as

5 Ways To Stay In Shape This Summer

Luke May 9, 2013 0

Summer beach season is almost upon us, and for many that means that beach body preparation is fully underway. Of course, it’s best to stay in shape all year long, but we’re all familiar

Muscle Building Tips

Luke March 20, 2013 0

There are so many elements which help to play a part in getting in shape. There’s trying to find the perfect fitness regime, working out what foods to eat and what to avoid, finding

Shredding Fat and Building Muscles

Luke February 14, 2013 0

Hi guys, Wanting a better body is part of the human condition (as Robbie Williams said, “all we ever wanted, is to look good naked”) but the goal seems out of reach for many.

Bupa – Advent Calendar

Luke December 14, 2012 0

Hi all, Luke here. How are you all doing? I hope you’re all training hard and aren’t letting the dark, cold weather put you off! With Christmas just around the corner, I think this

The Injury Risks of Sunday League Football

Luke September 28, 2012 1

Hi all, I play Sunday League football, do you? Football is simply the best sport in the world and an everlasting standing ovation is due to the Englishman who first invented the sport. However,

Top 10 BodyPower Expo Highlights

Luke June 28, 2012 1

Hello, This year’s BodyPower Expo was a huge success, with record numbers of people attending and it was the biggest show to date. Here are my top 10 BodyPower Expo 2012 highlights and the

Hi everyone, I’d like to talk to you today about Creatine and in particular Creatine Monohydrate. I’ve used this kind of supplement in the past with really good gains. I’m currently supplement free and

Top 4 Paleo Meals of the Last Two Weeks

Luke April 6, 2012 7

Hi everyone, Just thought I’d quickly share my Top 4 Paleo meals I’ve had in the last two weeks: 1. Coconut fruit bowl 2. Pan-roasted wild salmon with anchovy-rosemary dressing and broccoli 3. Wild

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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.

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

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.

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.

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

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

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 :)

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

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.

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.

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

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.

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

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!

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.

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

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.

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

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

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.

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

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All posts by Luke »

How to Get the Most Out of Phd Diet Whey Supplements

Ultimate Muscle Build for Home Body Building

5 Ways To Stay In Shape This Summer

Muscle Building Tips

Shredding Fat and Building Muscles

Bupa – Advent Calendar

The Injury Risks of Sunday League Football

Top 10 BodyPower Expo Highlights

Creatine

Top 4 Paleo Meals of the Last Two Weeks

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