Deano’s Blog | 4Ever Fitness

Deano’s Blog »

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

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?

The Benefits of Indian Head Massage

Deano January 13, 2015 0

Hi everyone, Every now and again it’s important to take some time out and relax! so I decided to take my own advice for a change and treated myself to an Indian Head Massage

4 Important Triathlon Tips

Stan September 16, 2014 0

Chances are high that you’ve had about Triathlon, may be from your colleague and you are probably wondering what it is all about. Well, in simple and clear language, a triathlon usually starts with

Improving Your Physical Strength

Stan August 11, 2014 0

Improving the physical strength is not just meant for bodybuilders and athletes even though these are the people in need of great physical strength. By improving your physical strength no matter how small the

Be The Driving Force Behind Your Weight Loss

Deano February 22, 2014 0

Take control of your lifestyle in order to drive yourself to look your personal best! Weight loss doesn’t need to be a challenge and if you plan your course of action out correctly (just

Pros and Cons of Laser Eye Surgery

Deano August 6, 2013 0

Hi everyone, I’ve been thinking about having laser eye surgery the last few weeks and have been looking into this and weighting it up. I’m still unsure if I’m honest but have decided to

Aurélien Broussal Derval Q&A

Deano May 11, 2013 0

Hello everyone, Today I am able to highlight some key practices in regards to sports training from Aurélien Broussal Derval who was responsible for preparing Team GB Judo Players for the 2012 Olympics. Aurélien Q&A has

Cycle for Parkinson’s Part 1

Deano May 4, 2013 0

Hi everyone, I’m going to be updating my blog weekly every Saturday till June 30th due to signing up to Pedal for Parkinson’s – Durham where I get to Cycle through the beautiful Durham

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

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.

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

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

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

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

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.

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.

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

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!

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

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.

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

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.

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

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

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.

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

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 :)

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

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.

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

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

M	T	W	T	F	S	S
« Oct
1	2	3	4	5	6	7
8	9	10	11	12	13	14
15	16	17	18	19	20	21
22	23	24	25	26	27	28
29	30

Deano’s Blog »

A Healthy Routine

Effective Fitness Drills From Football

London Unibet EuroHockey Championships 2015

The Benefits of Indian Head Massage

4 Important Triathlon Tips

Improving Your Physical Strength

Be The Driving Force Behind Your Weight Loss

Pros and Cons of Laser Eye Surgery

Aurélien Broussal Derval Q&A

Cycle for Parkinson’s Part 1

Social Media

Sign-up to our newsletter

4Ever Fitness Poll

4Ever Fact of the Day

Calculate Your Body Mass Index

Recent Posts

A beginners guide to using the weight rack at your local gym

The Trans-Theoretical Model

Get Lean In 2018

Post-Christmas Detox: How Mindfulness Can Help You Get Back In Shape

The Right Food For Camping

A Healthy Routine

How To Choose The Right Football Boots

The Wellbeing Apps Every Fast Operating Professional Need

Part of

Tags

Recent Posts

Calendar