Increase the body’s fat burning rate with HIIT workouts

Living a healthy lifestyle is one of the best ways to enhance living a longer, healthier life. With so many pressures on us daily to look good, feel great and be successful it can often be overwhelming to achieve the end of results of maintaining a healthy lifestyle.

The health of your mind and body should always be the main focus when choosing to exercise rather than aiming to achieve the look of another body or chosen ideal. Being yourself and focusing on what is right for you as an individual is the best way to achieve a healthy mind and body for long term health benefits.

Whether you are aiming to lose fat for your health or maintain a healthy body weight for you – choosing to eat a balanced diet full of nutritional goodness and incorporating exercise into daily life is the best way to achieve this.

Maybe you are aiming to lose body fat to improve the health of your vital organs? Or maybe you have an operation or fertility treatment about to start? Whatever your reasons improving the body’s ability to burn fat can be done by incorporating HIIT exercises into your workouts.

What is HIIT? HIIT stands for High Intensity Interval Training and is a form of exercise that is great for burning fat if you are prepared to give 100% effort during short 20-30 minute workouts 3 times a week. Intense exercise periods are followed by short recovery periods that keep the heart rate up and allows the body to burn more fat that also continues after rest.

HIIT exercises get your heart pumping and target the whole body in regards to health, fitness, and strength. The options are endless when it comes to how you exercise and whether you choose to work in the gym or at home, the results with HIIT exercises will be clear to see (if balanced with a healthy lifestyle). With so many variations of exercises, it is easy to adapt them to suit individual requirements or cater for individual health/ medical conditions.

Working out using HIIT is a great way to incorporate exercise into your day as the workouts are intense but short, great if you have a busy lifestyle. Not only are the workouts easy to achieve the health benefits go far beyond increasing fat burn. HIIT can also help to lower blood sugar levels, build muscle strength, tighten muscles and increase fitness levels, not bad for a 20-30 minute exercise blast.

One of the most important aspects of HIIT is that when you work out you give 100% but then you also allow your body time to recover. It is recommended that HIIT exercise should be completed 3 times a week with at least 1 rest day in between each session to allow the body to fully recover. This doesn’t mean you can’t exercise in between but choose something gentle on the body such as swimming, cycling or walking.

Exercise should be enjoyable and not damaging to the body. Always check with a health professional before starting anything new.

The HIIT and healthy way to work out and burn fat so give it a go!


Enhance the body’s ability to burn fat by adding in a little more exercise to your day without even realising

Keep moving, we hear it all the time in the news and media most days but it is true. The only way to stay healthy is to eat a balanced diet and keep the body moving through daily exercise. If you are on a mission to burn fat to increase the overall health of your body and mind then moving is a really important part of the process.

Each and every day we have to move our bodies to complete our daily tasks but did you know you could increase the fat-burning potential of your body without even realising? By taking up some of the ideas on the list below you can increase your heart rate and get your body working that little bit more even before you even attempt an exercise workout or visited the gym. Best of all you won’t even realise you are working out.


One of healthiest life changes you can make and help your body to burn more fat is to give up driving where possible. If you have the school run, walking the kids to school then heading on foot to work might mean leaving the house a little earlier but it really will increase the health of you and your family. When you can aim to power walk or even mix in a gentle jog to up the fat burn.

Add in a little more fat burning by offering to take the dog out for its morning exercise or after dinner energy release.


Another great way to commute by ditching the car and getting the body moving whether it be to school, work or the gym.

Take the stairs

Instead of taking the lift to the department store top floor or work office find the stairs and get active. Set a challenge to take on the stairs as quickly as you can or step two at a time to get the legs and glutes working a little harder. Remember to consider your footwear and if you are carrying anything before setting your challenge as falling down them won’t be the greatest exercise routine.

Clean the house

When you add in all the tasks involved in tidying up the house or giving it a good clean it really does add up to be quite the workout. Stretching, reaching, lifting and climbing up and down stairs all make up the elements of exercises that could be part of gym workout so put on some motivational music and get cleaning.

Don’t forget the gardening too! A little green gym will do wonders for the mind as well as increasing exercise.

Dance with Kids

Exercising with the family is a great way to have fun, spend time together and work on that healthy body and mind all in one go. Learn some new routines or have a dance-off, either way, it doesn’t matter how good or bad you are its all about keeping moving.

Computer games

Love them or loathe them they can actually be a great way to increase the daily movement of your body and spend time together as a family. Select the active games that involve competing against one another or work as a team to stay healthy.

Have fun at the park

When you head to the park with family increase the health benefits by joining in the game of football, running races or set a challenge on the playground, for example, the monkey bars, It is all about joining in so be prepared to test your strength and endurance.

Whether you are at home with the family, heading to work or out alone with the dog keeping the body moving and exercising really is so easy and you won’t even realise you’re increasing the fat burn as you go.






Increase your motivation for exercise and boost mood by taking your workout outdoors.

Maintaining the motivation to keep up exercising can at times be challenging. What with the everyday pressures juggling work, study or family commitments choosing to miss a workout can sometimes be the first thing that gives, but actually continuing to make time for exercise can really help you to manage the challenging times a lot easier.

Deciding to get the heart pumping and maintain a healthy lifestyle is great and not only does it keep the heart and body healthy it is also one of the best ways to keep your mind healthy due to the endorphins released during exercise.

How about taking your workout outdoors to really embrace the mood-boosting environment of the great outdoors? Being outdoors has long been proven as a great way to calm the mind, and choosing to exercise outdoors could really help to increase your motivation and have a positive impact on your mood after.

Pounding a treadmill in the gym is fine but running through the shade of a cool woodland area on a warm day will definitely add a new dimension to your exercise time. Not only will it be visually beautiful but the natural sounds around you such as birds and the breeze through the tree canopy will help the mind to relax and unwind improving mood after. So leave the headphones behind for this one.

Increasing the social aspects of exercising can really help motivation and joining a group such as a football, rugby, running or cycling club will really help you to feel more motivated to maintain exercise and continue to keep healthy, not only will the exercise boost your mind but the social interaction time before, during and after will continue to enhance mood.

Another great way to boost motivation is to sign up to a boot camp or exercise class, partaking in group exercise not only has a social benefit but it can also bring a new aspect to your weekly exercise workouts creating much more dynamic workout for your body and mind to benefit from.

Consider asking a friend or colleague if they would like to head out for exercise after work or university and then go straight out for a run, cycle or even head to a park and complete some challenges against one another, such as interval training or a bleep test.

The key to feeling inspired and motivated is to keep things varied and challenging, the routine of exercise can sometimes become boring and monotonous so mix things up and take your workout outdoors a couple of times a week. And don’t forget adding in a social element will also increase motivation and the mood-boosting benefits of exercise.

Prepare your body pre-workout with quick and easy total body stretches

Preparing your body pre-workout is vital to ensure you have a healthy mind and body before, during and after exercise. Sometimes it can be hard enough finding the time and motivation to get to the gym, meet the personal trainer or squeeze in that workout after work but by preparing yourself with a healthy nutritious balanced diet and stretching before you begin you can allow your body the perfect to start to get the most from your exercise and workouts.

Before you even begin attacking the treadmill, weights, exercise class or pounding the pavement for miles it is vital that you gently warm up the muscles and stretch them out. This will help your body to prepare and reduce the risk of injury and pulled muscles. A warm-up could be a brisk walk from between work and your exercise destination or it could be on the treadmill or exercise bike. Once you have warmed up the body it is time to stretch those muscles pre-workout.

Important point… It is vital to remember that you should never over stretch your muscles. Only work within the range that is comfortable for you. When you feel the stretch working hold for a count or 10-15 then repeat on the opposite side.

There are two types of stretches, static ones where you hold a stretch for a chosen count, 10-15 is a good starting point or dynamic stretches where you add movement such as circling your arms around while out stretched. You should combine a combination of both types of stretches to provide your body with the best start.

Either work from the top of your body down or work from the bottom up, either way, is fine but choosing to methodically will ensure all areas of the body are fully prepared.

Head and Neck

Simply loosen the head and neck and neck muscles by gently tilting the head from left to right (ear towards shoulder) and then forward and backwards. Complete this slowly to avoid causing any damage.

Shoulders and Arms

Roll the shoulders forwards and backwards and then shrug your shoulders up and down, lift your arms above your head and with straight arms reach up feeling the gentle stretch into your shoulders and shoulder blades.

Reach out your arms to the side and create gentle circles with them that go from large to small and small to large. One at a time pull your arm in across the front of your body and hold it in the crease of your elbow, this stretch should be felt across the side of the shoulder and into the arm.

Hips and Back

Lie on your back with your feet on the floor, knees bent. With a gentle motion let your knees fall to the ground left then right. You should feel the lower back and hips loosen up and stretch. After sit up and place the soles of your feet together with your legs bent (bottom on the floor). Hold your feet with your hands and with a straight back aim to push your knees to the ground, only go as far as comfortable, draw your feet in closer towards your body if you find the stretch easy.

Next, lie on your back and bring both knees up to your chest, hug your knees holding them close to you, this will help to stretch the back out.

Hamstrings and Calf

One of the most important stretches to complete as damage to our hamstrings can easily cause pain not only in the immediate area but also in your back. Standing upright bend in half reaching your hands as close to the ground as possible. Keep the legs straight and you should feel the stretch gently down the back of the legs and into the hamstrings. This is a basic stretch but there are many more options you can look online if you suffer from tight hamstrings.

Finally, the calf muscles but are an important one especially if you cycle or run. Find a step or curb height surface and stand with your toes on the surface and your heels over the edge. Drop your heels to the ground leaving your toes resting on the surface you should feel the stretch at the back of the calf muscles.

Remember the most important aspect of stretching pre-workout is to only stretch to the point that is comfortable for you otherwise you will cause injury and pain, and don’t forget to stretch again after your workout is complete.


Improve exercise performance by fuelling the body a balanced diet pre workout

Choosing to live a healthy lifestyle is the best thing you can do for your body, eating the right foods, exercising and generally looking after yourself will enable your mind to work clearly, your immune system to fight illness and your internal organs to function healthily.

We hear so much in the news and media today about the impact of poor lifestyle choices and the negative affects they have on our bodies and minds and so now more than ever is the time to enjoy embracing a healthy way of living and ensuring our bodies are fuelled in the right way to enable us to live a long and healthy life.

Providing your body with a balanced diet is beneficial whatever the level of exercise you complete but it is even more important if you complete workouts that challenge the body in intensive ways as not fuelling the body correctly pre-workout means it cannot function, maintain and recover during and after exercise meaning you stand a greater risk of injury, illness and exhaustion.

What is a balanced diet? A balanced diet is one that contains sensible amounts of all the food groups vital for the healthy function of the body and mind. There are five groups including vegetables and fruit, milk and dairy products, carbohydrates, protein and fats and sugars. By selecting foods from each of these food groups creates a balanced diet, too much or too little of one food groups causes an unbalanced diet usually resulting in a diet that has a negative impact on health.

Vegetables and fruits we all know are full of nutrients and vitamins and these included in a pre-workout meal help the body to perform better during exercise. Bananas, for example, are an excellent source of pre-workout energy but did you know the potassium they contain helps your muscles to contract and helps the heart to beat regularly and can help to reduce blood pressure?

Milk and dairy products are not only great sources of protein they also contain calcium which is vital for strong bones. Very important if you partake in an exercise that is high impact such as road running or team sports such as rugby. They also contain a wide range of vitamins and minerals vital for cell reproduction.

Carbohydrates such as potatoes, wholegrain bread, rice and pasta are important for energy. Slow-release carbohydrates such as porridge oats make a great pre-workout breakfast and if travelling between work and the gym, for example, oat crackers or rice crackers make an excellent on the go snack that will add some pre-workout energy to your body.

Protein is good for so many things in the body not only does it help to build and repair muscles is also helps cartilage and skin renewal. High protein foods include eggs, chicken, tofu, almonds, milk, yoghurt, fish and beans. Did you know that protein also helps you to feel fuller for longer? Mix in some cottage cheese with those oat crackers pre-workout and your energy levels will keep you going that little bit longer.

Fats and sugars are just as important as all the other food groups but it is all about choosing the right types of fats and sugars. Natural occurring sugars are far better for you than refined sugars that are often found in chocolate, biscuits, cakes and ice cream for example but all sugars should be consumed in moderation. Healthy fats include avocado, extra virgin olive oil, dark chocolate, nuts and seeds. Healthy fats are rich in omega- 3 fatty acids and these help to keep your body healthy when eaten as part of a balanced diet.

Whatever you choose to fuel your body pre-workout ensure that you aim for a balanced diet with plenty of pre-workout and post-workout hydration from water.



Exercises to improve muscle growth in your biceps and triceps

There are so many different reasons people choose to exercise, many people choose to partake in exercise to maintain weight or lose weight for health, some choose to focus on general health and fitness and some individuals choose to focus on workouts that will sculpt and shape the body in impressive ways. This takes dedication that is not just about exercises to shape muscles but also it involves following a diet rich in protein and a commitment to time spent working on specific areas of the body.

Deciding to dedicate time to building muscles and shaping them requires you to focus on fuelling your body the right ingredients to support muscle development and growth and preparation before workouts to ensure your body is well prepared to avoid injury and rips and tears in the muscles.

Improving muscle growth requires lots of weight training alongside bursts of cardio to help burn fat. This will help you to stay healthy and add definition to the sculptured muscles. You want to be focusing on working out at least four days a week and then use the remaining days for rest and cardio. Rest days are just as important as workout days as the body uses this time to repair and grow muscle fibres.

Below you will find a few ideas to inspire your biceps and triceps workouts when you hit the weights but remember the first thing you should do is warm up the body in preparation for work so head to the exercise bike, treadmill or rower before completing a full-body stretch. This will help to prevent injury and torn muscles that would stop your body working at its full potential.


Focus on different types of weights such as dumbbells, barbell and EZ bar, each time you workout remember to vary the grip on each exercise as this will work different parts of the single muscle. However, don’t be tempted to overload the weight as starting with too much weight will just cause damage and poor technique. Results will happen with time and dedication not immediately.

Use chin-ups and pull-ups to shape and sculpt the bicep, choosing to vary the grip will also help the muscle to work in different ways and some gyms even provide machines to help support the development of this exercise. To enhance strength in the bicep use cable pulls to isolate muscles and really work specific areas.


A great way to work the triceps and an exercise that can be done anywhere is the press up. To really focus on the triceps muscles place your hand close together rather than in the classic press-up position.

Working from the bench use a variety of weights including dumbbells and bars to complete exercises that work the weight with overhead presses. Another great way to work the triceps muscles are exercises that work by straightening the arms against resistance.

However you choose to work the key to muscle growth lies in varying the workouts so your body is continuously challenged, eating a protein-rich diet and stretching and resting muscles after workouts to prevent injury, and most importantly dedicating time and patience to the development process.


Super charge your workout with a healthy pre workout breakfast

Starting the day with a healthy breakfast is the best way to boost energy levels and allows your body and mind the nutrients it needs to function in a healthy positive way. This is even more important if you plan to head to the gym or fit in some exercise before you start work.

You wouldn’t expect a car to work at its best if you didn’t fill it with the right ingredients so how you can you expect your body to do the same? Fuelling your body pre-workout is vital to having a successful session whether it be in the gym, with a personal trainer, or exercise that is part of your daily commute such as running or cycling.

To achieve the best results during exercise you need to put the right foods in to allow you to work well, avoid injury and avoid illness due to exhaustion. It is vital to remember that although your body needs a healthy start pre-workout it also needs time to digest food before exercise begins so don’t forget to allow time for this when planning your mornings. So what are the best foods to supercharge your workouts? Below you will find a few ideas to tantalise the taste buds and prepare your body for exercise.

Nut Butters

Quick, easy, super energising but light to digest and really simple to prepare is nut butter on wholemeal toast or rye bread. Nut butter, such as peanut, cashew, almond or walnut to name but a few, is full of protein and the steady release of carbohydrates from the wholemeal bread will provide long-lasting energy. Add in slices of chopped banana and your energy and nutrients will increase even more.


Full of protein and iron eggs make the perfect pre-workout breakfast when coupled up with wholemeal toast, rye bread or other nutritious ingredients such as avocado, tomatoes or mushrooms. Eggs when paired with avocado on toast, for example, provide a good all-round balance of protein, slow-release carbs and healthy fats and nutrients perfect for energising you.


Natural yoghurt is a great pre-workout breakfast item as it is full of protein and calcium while also being very low in fat. A smoothie made with natural yoghurt, berries and banana will provide a light easily digestible breakfast that has lots of slow-release energy yet packs a powerful protein boost too. Smoothies are great for running and cycling as they are light on the stomach, provide hydration and can easily be prepared the night before.

Porridge Oats

Has long been known as the superfood breakfast option due to its health benefits such as being low in fat (when made with low-fat milk or water) while full of wholegrains so it will keep you fuller for longer allowing energy to be released slowly and did you know it can help to lower cholesterol? The wholegrains contain beta-glucan which is a soluble fibre that when paired with a heathy balanced diet can help to reduce cholesterol.

It is of no wonder then that this would make a great choice when choosing a pre-workout breakfast option. Add in chopped fruit, a spoon full of nut butter or nuts and seeds and you will have a breakfast that will fuel your workout and provide protein, nutrients and healthy fats all in one.

Whatever tempts you from the tantalising breakfast ideas above it is important to remember that your pre-workout breakfast should be right for you and your exercise plans. Remember to create balanced meals that provide your body with a range of carbohydrates perfect for slow-release energy, protein to help energise and repair muscles, calcium for strong bones and nutrients and vitamins that will help the body to recover and repair so illness, exhaustion and injury can be avoided.