5 Butt Exercises to do at Home

EXERCISE logo copy 2“Does My Bum Look Big In This?”

The Backside, Toosh, Derriere, Rump, Ass, Whatever you want to call it, the Bum is an area that we always want to improve.

It could be bigger, smaller, rounder, firmer, smoother, perkier…. Need I go on!?

I thought I would share Five Butt exercises that you can do at home with little or no equipment to start sculpting that Butt.

And what a bonus, many of these exercises work your abs too. So Double Whammy!

Let’s start simple….

The Bridge

You can do this exercise with or without the resistance band around your legs. Make sure that you Push with your Butt not your thighs and squeeeeeeeze those Cheeks! Perform between 16 & 20 Repetitions, have a short rest and then do it all again.

Plank with Glute Lift

The plank is challenging enough as it is, but really get the muscles firing with this added on Glute Lift. Make sure that you do not lift your hips and take any of the pressure of the plank on your lower back. Keep them Abs On! Do 10 lifts of each leg, have a break and then go again.

The Goblet Squat

If you have a Kettlebell (or any weight) at home grab it for this butt shaping move. Hold the weight in front of your chest and drop your ass to the grass. Make sure that your knees do not travel forward of your toes. Keep the Abs on and don’t forget to breathe! Go for 16-20 squats, rest for a moment, then drop it like its hot for one more set.

Resistance Band Side Step

The Resistance Band is one of the most underrated pieces of gym kit out there. But when it comes to your tooth, its one of the best. Tie your band around your ankles, position yourself in a Demi-squat (about half way down) and step one side to the other. Feel the fire stoke up in your hips & glutes. LOVE IT. Perform this exercise for 20 side steps, rest then do it again. Don’t wimp out!

The Curtsey Lunge

Practise that all important Curtsey, but give it some extra juice to really shape up the inside & outside of your thighs and your butt. Perform between 16-20 repetitions before having a short rest and going again.

And there you have it. Five simple but very effective exercises to shape, tone and firm up your ass!

Let me know how you get on.

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If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

Surviving Christmas without undoing all your hard work!

lifestyleNUTRITION logo copyYou can Christmas without worrying about putting on extra pounds.

But how I hear you cry?

Christmas is possibly the hardest time of year when it comes to watching your weight and counting your calories. There is just so many tempting treats laying around and being offered out, and we haven’t even got close to the Christmas party yet, let alone Christmas Day! And then there is the alcohol to think about as well… oh it is the most wonderful time of the year….. But then this happens……😦

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If you are “dieting” you may be thinking to yourself ” I may as well throw in the towel and start again in January”… But you are looking at it all wrong.

The blunt truth of the matter is, that most of us will gain a few pounds over the festive season, but a few pounds isn’t a horrendous challenge to shift afterwards, studies suggest an average of 3-4lbs gain is totally normal and should be expected! But some may gain up to 10lbs over the couple of days that really is Christmas! 10 POUNDS!!! 

I was asked by a PT Client the other day, “Is it possible to enjoy Christmas & New Year without totally undoing all the hard work I have put in over the past few months?”

Great question, Can you indulge without the bulge?

Well I have a few Simple rules that if you stick to over the Christmas Holidays, you will basically be putting a plan for damage limitation! And whether you have achieved a big weight loss over the year or are just getting started the same simple rules will protect your waistline and allow you to enjoy your festivities without blowing the button on your favourite jeans!

Rule #1

Christmas Dinner is not the problem here! It is everything leading up to and following it that leaves you feeling sluggish and heavy!

In the few weeks running up to Christmas and between Christmas Day & New Years Day, there is lots of parties, social gatherings, family get together and office do’s. There will be mince pies, yule log, cheese & crackers, sweets, candy canes, buffet food, nibbles and then there is the alcohol…. normally lots of it!

You have to keep your wits about you, because these foods just accidentally on purpose, without you even realising it, fall into you mouth be chewed up, swallowed and become a forgotten thought before you even realise what has just happened. So, work out in your head which foods you simply can’t celebrate Christmas without and which you are going to hotly avoid.

You then need to set a limit, how many are you going to allow yourself to enjoy before you say no more! If your weakness is cake and desserts, then avoid the crisps and buffet food, and vice versa. Enjoy what you have, but don’t go mad.

You can also try eating a healthy snack before you go to the party, so you are partially full by the time the buffet table gets stocked up.

Let’s say you are like me, and Mince Pies are your weak spot. Well, you need to accept this and work around it. So I allow myself one or two mince pies per party, without cream! If I get carried away and eat a third, thats one less drink I am allowed from the bar! make a deal that if you overdo it, something else needs to be sacrificed to make way for the calories.

Alcohol is normally where people start to unravel, in more ways than one. Firstly, when you drink, you do things without really thinking about it, so you may start to binge on cocktail sausages or mini pork pies. But try & keep your alcohol controlled… yeah yeah I know we all like to get a bit tipsy at the party, but a bit tipsy is still controllable. You are still the boss of your own actions!

Believe it or not on Christmas day, it is estimated that they average calorie consumption is 4000 calories 😳But the majority of this is alcohol, sweets, nibbles, pickings and desserts. Not the actual Christmas Dinner itself, that would probably come in at around 1600-2000 calories.

To try and add you damage limitation to Christmas day, keep sweets out of reach, put them in a cupboard so you consciously have to think about getting up to get a sweet. And be mindful how many handfuls of nuts you are shoving in your mouth… these little peanuts wrack up some serious calories when picked at constantly whilst watching your favourite Christmas Day Movie.

Try & pick up some healthier snack and nibble options!

Christmas Dinner is actually not too bad, I mean most of us opt for Turkey with roasted vegetables and gravy. It is just a big roast dinner. But you can make it a little kinder to your waistline with a few simple alterations.

Remember that Turkey is one of the healthiest meats out there, it actually helps us to burn fat and is seriously packed full of protein. Just avoid the skin and pack your plate with veggies for a nutrition rich main meal.

If you are a vegetarian, choose your meat alternative to be a healthy alternative, maybe a quoin or soya product.

We all love roast tatties (potatoes), but why not swap these for Sweet potatoes which are slightly less starchy than their white cousins. Or you could mix in some boiled or new potatoes with the roasties. Again, another alternative is just have two less than you would normally.

If you are a wine or beer drinker, consider swapping your alcohol of choice to gin & slimline toni or whisky and diet mixer. Just to reduce the number of calories that are going into your body per drink.

Rule #2 

Social Gatherings are key part of Christmas. how will you deal with those people who almost bully you in to having 1 more drink or another sweet?

Don’t be afraid to say NO! It really isn’t rude to refuse a drink or another handful out of the quality street tin. But unfortunately we ALL know someone who finds it really hard to accept that you don’t want any more vino.

I have a friend who almost gets angry with you when you say no thanks, its almost as if I am personally telling her to “F off”. It always makes me laugh at Christmas, not only because this is how I tease her, but also because it is often on the TV at this time of year, but do you remember Father Ted…. Mrs Doyle was always on at the guys “ahhh go on go on go on” – yeah you remember her now don’t you, i bet you can even see her face!

Anyway, it can feel really challenging when you have a pushy friend or even family member, because the last thing you want at Christmas is a feud with a fried. And if you are staying with them, oh well it takes some serious will power and dedication to stick to your guns.

I have been known to take a sweet or drink just to shut them up, and then the sweet goes in my handbag and the drink feeds the rubber plant in the corner slowly… although if you opt for this method, you need to be really stealthy, like me, and not get caught!

It is really important that you remind yourself regularly that this desire they have to nag you into another one, is their issue to deal with not yours! You are being true to your goals and wishes and staying strong.

So before you head off out with this one person, think about how you can negate your way around the barrage of “go on, go on, go on” in order to keep them happy, but not over indulge.

Rule #3

Don’t Sit still!!! Just because it is Christmas doesn’t mean you should slouch off of your activity levels.

Ok, so I am not suggesting that you rock up to the 24/7/365 local gyms that are in most towns now, but rather than sitting and feeling sleepy, get up get the family together and go for a nice walk in the afternoon. If you have a dog, this is a great excuse/reason to get out and get some fresh air. Or if you have kids and you have just given them a new toy, game or bike.. something that requires movement to play with, get them out  on it and join in. Make it a family thing.

Even if you don’t have kids and your partner has just been given a drone, or maybe you have been given one. Go out and give it a whirl.

If you are a couple having a nice “coupley” Christmas, put some music on have a dance, burn off the alcohol and food.

Find fun ways to be more active!

The activity will not only help your food digest, but will help to clear your head and make you feel a whole new burst of energy.

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

Rule #4

If you don’t need it don’t buy it! Think ahead and be prepared!

Have you ever looked in the cupboards just after Christmas and wondered “why did I even buy that” or maybe you brought a jar of pickled onions and 6 months after Christmas it is still in the cupboard.

When you do your food shop for Christmas, PLAN, PLAN, PLAN your meals and only buy what you need. As you deviate from the list ask yourself if you are buying out of habit or if you actually NEED this item. Be strict with your purchases!

The less crap you have in the cupboard so ver Christmas the less damage you can do your your weight & waistline.

you are in control of what you buy, what you eat, what you drink and ultimately how much of it all!

Try and buy lots of fruit and healthy snack & nibble alternatives, so if you really fancy something you can have that.

Also, by planning your meals not just for Christmas, but the few days after as well, you will avoid being tempted by take aways or unplanned fat storing foods. Think ahead and be prepared!

Rule #5

Dont Panic Mr Mannering! Dont Panic!

 

My final tip is this, Don’t Panic! Don’t berate yourself if you do go off track one day. Instead just pull in the reins and make sure it is only a day. Christmas is literally a TWO day event, we just manage to stretch it out over a whole month now.

So, if you go off track, dust off your shoulders, get back in the zone and make tomorrow a better day. If you go off track, don’t keep going off track and make the excuse of well i binged for a day so I may as well write the whole week off. NO!!!!

If you dropped your mobile phone, would you then stamp on it to make sure the screen was broken? NO!

If you had a puncture in your car type, would you slash the other three tyres to make them all match? NO!

If you hoover broken down, would you tip its contents back on the Floor? NO!

So why, if you fall off the wagon for one meal or one day should you write the whole week off???

And finally, if you do gain a few pounds over Christmas, then you have January to sort it all out! You haven’t failed until you quit…. so don’t quit!!!

And there you have it, my 5 rules for surviving Christmas without gaining weight. If you have found this helpful, then share, comment or like the blog and follow me on Twitter, Facebook, Instagram, LinkedIn or just subscribe to the blog for all of my helpful nutritional tips, workout advice, recipes and more. Or you can visit my website and get in touch if you want me to help you get fit and lean for 2017

Celebrating National Sandwich Day with Healthy Sandwiches

Did you know that it is national sandwich day (Novemner 3rd)?

No, me neither, well not until a few hours ago at least. But, I thought, as so many people get stuck on what to have as a healthy lunch option in place of sandwiches, I’d share a few of my suggestions on healthy variations of the humble bread & filling meal.

OPTION 1

My first suggestion is quite a simple swap from bread to tortilla wraps. There are lots of variations of these available now, so it is becoming increasingly easier to “healthy” up your lunch time meal.

My favourite of these wraps is available in Aldi for a very reasonable price. It’s very very low in sugar, and is made with spinach rather than lots of flour and chemical preservatives. Once you have got over the fact that there is a slightly green appearance to them… And no, it’s not mould, they actually take really nice and are incredibly filling.

Make yourself some chicken, sweet corn and salad wraps with a little bit of mayonnaise, or even onion & garlic dip and you will have a flavoursome, filling and healthy lunch time meal.

OPTION TWO

Swap your usual loaf of white or 50/50 bread for a granary loaf from your local bakers. Although fresh made bread will still have some degree of preservatives in it, it is not going to be as high as those plastic wrapped long life loaves in the supermarket.

You can still have your usual healthy fillings, but as you will be increasing your fibre intake through the change in the bread, this sandwich suddenly becomes a whole lot healthier.

Without getting scientific, fibre kind of cancels out some of the sugar in your foods, but that needs to be explained in another blog altogether.

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

OPTION THREE

We’ve all seen the new fad in restaurants “the carb-less burger”,  basically a beef burger with salad and no bun. Well you can apply the same principle to a sandwich…. Just toss your fillings into a Tupperware tub and enjoy without the bread altogether.

OPTION FOUR 

My final tip is another swapsy… Have you ever tried rye bread? It’s quite dry, very dark and a bit chewy & tough, but packed with goodness and loads of fibre.

To make this a little more interesting, I sometimes toast rye bread and use it almost like a cracker for my cottage cheese or hummus etc. But it can be used like a normal bread and made into a sandwich.

So, there is four very simple easy tips to help you create a healthier lunch option instead of the traditional sandwich.

Why not give them a try and see how you get on. And let me know your lunch hacks as well.
Happy National Sandwich Day!!!

Ten Foods that you SHOULD Include on a Low Carb Diet!

NUTRITION logo copy

A low carb diet is NOT for everyone, but if you have the will power and self control to reduce your carbs down, then you will benefit in not only fat loss, but energy and health as well.

If you know me well, then you will know I stay pretty low carb most of the time, then drop even lower when I wasn’t to shed a few pounds off or lean up and expose my underlying 6 pack or back muscles. It’s easy enough to do if you like the low carb lifestyle, but what foods should you definitely keep in your “low-Carb” diet?

My top 10 are as follows:

  • Courgette

Courgette is the ultimate low-carb ingredients because it can be manipulated to have the look and texture of starchy foods. A spiralizer will come in handy for swapping pasta for zucchini noodles, or you can purchase the already made version form many supermarkets now. Or you could swap the fried potato hash browns, and try frying up some courgette dipped in almond flour instead. You could just microwave half a courgette with some butter smeared over the top for a minute or two and chop it into your salads.

  • Cauliflower

Cauliflower is another low-carb food that can be used as a replacement for high-carb ingredients in an array of dishes. You can trash the starchy pizza dough and try making a cauliflower crust instead. To make cauliflower rice, all you have to do is use a food processor to break up the cauliflower into pieces until it has the right consistency – use this in your next stir fry for a low-carb dinner. Again Some supermarkets are now selling pre-made Cauliflower rice, so you could get this instead of making your own.

Why not try swapping tortilla chips for thinly sliced cauliflower, topped with other veggies and cheese, for a new twist on nachos. Or mash your cauliflower instead of mashing potatoes. When it comes to cauliflower, you can keep changing it up and trying new things! It is incredibly versatile.

  • Eggs

Eggs are another incredibly versatile food and they also happen to be crammed with protein. Whether you scramble, poach, fry, boil, bake or make an omelette, quiche or smoothie, eggs are cheap and easy to eat. Dress them up with herbs, slice them up in salads, and make breakfast portable by creating little quiches in muffin tins. There is quite a few egg recipes in my healthy recipe ebooks so you can download this HERE.

  • Nuts & Butters

In theory a low carb diet could just consist of a plate of bacon served with a side of butter — but this isn’t necessarily the best diet for your heart as it is packed with Saturated fats. So we need in increase your mono & poly-unsaturated fats whilst living the low-carb lifestyle. For those of you looking for a more health-conscious way to cut carbs without missing out on fatty flavours, look to nuts and nut butters. They’re a low-carb, high-protein fat fuel that can be added to oatmeal, smoothies, salads, veggie dishes and more.

  • Chicken or Turkey Breasts

What’s so great about poultry? In addition to being mega high in protein, it’s also low in fat and good for your calories. This lean meat can become the centre of any meal: grill it, bake it, boil it, add it to a salad, or make a lean chili out of it. You should ALWAYS have a healthy amount of Chicken or Turkey in your Low-carb diet!

  • Greek Yoghurt

When you look at Greek Yoghurt it can be used for so many things, sweet & savoury! Add some chopped nuts or peanut butter for a sweeter taste or add herbs or seasonings for a dip. But be sure you go for a full fat version!

  • Salmon

Not only is salmon a fatty fish full of omega-3 fatty acids, protein and calcium, it’s also a low-mercury fish and can be included as part of a low-carb diet. Baked, grilled, raw, served on its own, used as a salad topper  — be creative and see what you can make with a nice piece of Salmon!

  • Dark Chocolate

Dont panic Chocolate lovers, there is still some chocolate that is ok even on a low-carb diet! Extra-dark chocolate that contains 75% cocoa or more contains copper, manganese, iron and magnesium, along with plenty of health benefits. When enjoyed in moderation, it can help combat carb cravings, especially those chocolate cravings; some studies even suggest that including minimal amounts of dark chocolate in your diet can aid weight loss. Why not grate it on your Greek Yoghurt or add it to a smoothie?

  • Portobello Mushrooms

The next time you fancy a burger, why not replace your traditional bread bun with the tops of two portobello mushrooms?  Or,top the mushrooms with cheese, onions, leek or any other low carb friendly topping that you fancy & bake them in the oven? Again the Portobello Mushroom can be incredible diverse, so get creative!

  • ButterNut Squash

Much like the Courgette, if you find yourself in the mood for some spaghetti, try using squash instead, often called Boodles and these can be brought remade in some supermarkets. Although the consistency will be a bit different, squash has a flavour that is really a good match for tomato and garlic sauces, while containing only a fraction of the carbohydrates of pasta.

 

And there you have it! My top 10 Foods to definitely keep in a low carb diet!

 

If you have any questions or remarks, feel free to comment on this blog, or email me lesley@lmfitness.info. You can also follow me on social media using the links on my home page. You can visit my website at http://www.lmfitness.info and download my free recipe e-book as well. Thanks for reading 😉

The Resistance Band! Your Butts New Best Friend! 


The meek looking rubber band that we use in the fitness world may not look like Much, but that little bigger packs a punch… Just ask the BodyWurx girls! 

But how can you turn that innocent looking piece of latex into your butts new best friend? Here’s my top 4 butt exercises with the band! 

  • The Crab walk

A favourite of mine, is the crab walk, simple and effective. Simply tie the band around your legs just above the ankle so that you can stand with your feet hip width apart or stand on the band and cross over the ends to hold them in opposite hands (pulling them upwards to increase tension). Simple step 4 times to the right and then 4 times to the left. Repeat this 4 times. If your outer thigh & butt aren’t screaming at you, then tighten the band and go again.

  • Vertical V-Splits

Tie the band around your legs just above the ankles and lay on your back with your legs vertical towards the ceiling. Spread your arms to the side for stability and split the legs out into a V shape and return. Repeat this 16-20 times, have a rest and then repeat.

  • Glute Kick Back

Tie your band around a solid structure (I use the bannister at the top of the stairs), leave enough room in your band to put your leg through. Stand up tall and draw your leg back from the hip, keeping your knee straight, pull the band back as far as you can, and then relax. Repeat 16 times on each leg… Twice.

  • Inward pull

Keeping the band around your solid structure turn sideways so that the leg inside the band is able to pull towards the opposite leg against resistance. Stand tall and start to pull the leg in front of the other leg until you can go no further, keeping the knee straight but not locked. Relax to your starting point and repeat 16 times on each leg, twice. 

Give each of these exercises a go with your band a few times a week and watch your butt transform! 

And don’t forget to let me know how you get on!  👌🏻😊

Health Benefits of Lemon Water

NUTRITION logo copyWhy lemons?

Lemons are fully loaded with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fibre. (they actually contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature. Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are:

1. Gives your immune system a boost.

Vitamin C is like our immune system’s jump leads, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re under stress, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function. Never a bad thing 🙂

3. Aids digestion.

Lemon juice encourages healthy digestion by loosening toxins in your digestive tract, but it also helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis (seriously???). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free. Hallelujah!!

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance. (Seriously wish I’d known this before spending hundreds on cosmetics and beauty treatments!)

7. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where diseases can occur. It removes uric acid in your joints, which is one of the main causes of inflammation. So if you suffer gout…. get on the lemons!

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!) Did you know that????

10. Helps to cut out caffeine.

Replacing your morning coffee with a cup of hot lemon water really works wonders on your caffeine intake!

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely. Win/Win!

If you need some inspiration for recipe ideas, then why not download my free 21 recipe cookbook, Fit & Fresh. With quick & easy recipes for drinks, snacks, breakfast, lunch & dinner options it is a great starting place for your healthy & clean lifestyle.

DOWNLOAD HERE: http://lesleymorriso7.wix.com/fithealthyrecipes

If you have enjoyed this blog, please remember to subscribe, like, follow and share. You can also follow me on Twitter, Facebook and Instagram to get regular posts & updates on stuff happening in my little fitness world. But for now, take care & live happy!

Women & Weight Training

EXERCISE logo copy 2Ladies, you honestly have NOTHING to worry about when it comes to lifting weights. You are not going to bulk up and become the female equivalent of the Hulk, and nor with you suddenly start to grow a hairy chest or suddenly develop a desire to flex your muscles in the mirror at the gym.

As a general rule, us ladies do not have the testosterone levels to build BIG muscles naturally. So unless you are popping some ridiculously expensive concoction of performance enhancing supplements, then you can lift to your hearts content and be happy in the knowledge you ain’t gonna become Arnie!

But, with that said, weight lifting has many incredible benefits to the female figure and EVERY women should get themselves a set of weights or step into the weights room of their local gym and pump the iron. Let me explain….

Let’s say you want to lose weight and improve your figure. Yes, you could achieve some of this running or by eating a balanced diet. BUT,  in truth, if you lose weight through a crash diet or without working your muscles, chances are you may look either skinny & unhealthy or skinny and still flubbery.

I’ll give you an example of a friend of mine, she started a diet with a well known weight loss group, and she did REALLY well. She went from a size 14 to a size 8-10 in a little over 8 weeks. WOW, I hear you say. During those 8 weeks I didn’t really see her much, but when we caught up last month, and I went in for the obligatory “Sorry I haven’t been around much” hug, I was really disappointed at how unhealthy she not only looked, but felt as well.

DSC_0058My friend had done ZERO exercise, she had ZERO muscle tone and she looked like Skeletor from the hit 80’d cartoon He-Man. “By the power of Grayskull……” *now humming the theme tune… :/*

“Wow, you’ve lost loads of weight” I said, but I could tell she wasn’t very happy with how she looked by her face, and she knew she needed to gain some muscle as well. Anyway, an hour or so later, she asked me about how I get my physique in shape and how I stay in shape even when I am out of training.

WEIGHT LIFTING! CALLISTHENICS! BODY WEIGHT TRAINING!

“do you do any cardio?” she asked.

“Very little! The only Cardio I do is when I am teaching my one aerobics class per week. Thats it… and even that is more of a HIIT class than an aerobics per say!”

Anyway…..  I’ll get back to my point. Training your muscles to tone and develop is a great image4 (2)way to boost your metabolism – meaning you naturally burn a higher percentage of fat even at rest. It also gives you a firmer appearance to your body, especially your butt, thighs, arm & abdominals.

If you have never worked your muscles like this before, well, you need to get in to it SOON!

Cardio will only get you so far, and to be honest, if you are burning off calories doing cardio, you are potentially burning off the energy your body needs to develop the new muscles.

I give you the 12 week Metabolic shift!

Start your training with weights and weights alone. The only time you should touch a treadmill is to warm up for a minute or three and cool back down. After 4 weeks of training your muscles, up the weights a little and start to change the way you are lifting the weights. If you are in a gym, ask a trainer to help you with the plan. There are literally THOUSANDS of exercises you could be doing, so your plan will never stagnate or get boring!

When you reach your fourth week, start to build in some light cardio work twice a week for about 15-30 minutes… But don’t stop lifting those weights!

Finally, on arriving at the eight week, start to throw in some HIIT, High Intensity Interval Training. Join a HIIT class or small PT group and really start to shed the fat.

Over the 12 weeks, you should never stop lifting and progressing your weights. This is what is going to change your shape & tone. My biggest tip here is not to measure yourself by weight, but by inches and how your clothes fit.

lesley-morrison (93 of 113)BUT… and this is crucial… You need to have a nutritional plan that is going to support this new style of training. Eat too few calories and you run the risk of burning off the muscle that you are building, eat to many and you won’t burn off the fat. So you want to make sure the you are in the right calorie range to build muscle and burn fat.

I highly recommend you keep your protein levels high, so eat lots of lean protein – poultry, fish, lean meat and so on. But keep your carbohydrates in there too, but only eat the “healthy” carbs, you know the complex, unprocessed foods -not crisps, burgers and sweets. And then there is fat as well, try and get your fat from mono-unsaturated sources rather than stodgy take aways.

Keep it clean, simple and effective and you can change your body DRAMATICALLY in 12 weeks.

If you need some inspiration for recipe ideas, then why not download my free 21 recipe cookbook, Fit & Fresh. With quick & easy recipes for drinks, snacks, breakfast, lunch & dinner options it is a great starting place for your healthy & clean lifestyle.

DOWNLOAD HERE: http://lesleymorriso7.wix.com/fithealthyrecipes

Now you know all of this amazing information, get yourself down to the shops and buy yourself a set of adjustable dumbbells and start your training TODAY!

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