Need a reason to use this workout? These moves from exercise physiologist Amy Dixon will increase the rate at which you burn kilojoules by up to 13 percent. The key to this kind of kilojoule demolition is a type of workout called a superset, in which you do two moves back to back with zero rest. It will hurt – but you won’t be sorry. Because with supersets, you’ll not only get that initial (and insane!) metabolic spike, but you’ll also continue to burn kilojoules at a higher rate for up to 16 hours after you leave the gym. How’s that for motivation?
Burn more by doing two moves back to back with no rest in between. Complete this workout twice a week, opting for a weight at which you can barely eke out the last rep of your final set with perfect form.
Works entire lower body and heart
Stand facing a 30- to 45cm step. With your feet hip-width apart, bend slightly at your knees and jump up onto the step (A). Land quietly, letting your heels hit first and bending your knees as you land (B). Push off with your heels and jump back down, landing softly, heel to toe (C). Continue for one minute.
good day
I trust this e-mail find u in good health,
I’ve been going to the gym for three years now and for some reason this year I’ve gained weight tremendously. I’ve gained 7 kilos for the past 8 months. I did things like hard core cardio four times a week and a little bit of weight lifting. My eating habits were not that bad as I always tried to eat a balanced meal. I’ve lost interest of going to the gym because when I look at some ladies who had never set a foot in the gym, they have managed to keep and maintain their body size! I have done everything according tot the book...
Please help me, could there be something I’m over doing or something I’m not doing at all to have experience such results?
warm regards
Nomusa
Please help, where can i buy the aerobic step?
@ Moteisd,
You can buy an aerobic step from places like Sportsman's Warehouse or other big sports stores. Perhaps even the Wellness Warehouse would be a good place to look.
Thanks a lot Michael,
Thanks a million times Michael, found one at Sportsman's Warehouse
Nomusa, chances are that you are building muscles, hence the weight gain. Gaining weight doesn't necessarily mean you are gaining fat. Speak to the trainers at the gym, they might be able to help you with exercises that will help you in toning down your body.
I also noticed when I started doing some weights that I gained a bit of weight - though it definitely wasn't fatty weight. I found that I got a lot leaner, but weighed a little more.
My trainer said the trick was to do exercises with light weights, but do lots of reps. That helps tone muscles without bulking them up.
I also train alot, but gained weight. I try and eat balanced, only drink fat free milk and I keep my fat intake at a min. My problem is snacking and drinking about 4 - 5 cups of tea a day (2 sugars a cup = 10tsp of sugar a day). I also use to add sugar to cereal in the morning. I never realised that your eating habits contribute to about 80-90% of a healthy lifestyle and excersice only about 10-20%.
My new motto is - "Whatever goes in my mout, must be worked off " - in a healthy way. So I try and keep track of my calories. (I do not write it down, I keep a mental note of what Im eating) I work out on an empty stomach in the mornings, as it helps with metabolism. I will then only eat an hour after a good workout. I drink more green tea. I still have a nice supper around 7 (just healthier, but if I feel like a pizza, I eat a pizza!, just not a whole one) I drink lots of water, eat high fibre cereal mixed with fruit, fat free milk and low fat yoghurt in the morning.
I have already lost 2 kgs's in 2 weeks. You do not want to lose weight to fast. To make sure it stays off, you must lose it gradually! (Oh Yes apart from Gym, hubby got me a Wii Fit plus and Wii Personal trainer CD - I do that on the days I do not go to gym. Only takes about 20 to 40 min and its FUN)
For those who want a nice reasonable stepper - I love googling and stumbled upon Medi-iq site. They have got adustable steppers for R200 and various other gym equipment
Speed up your metabolism.....
In essens the chemical contens of the prescribe food will help your body develop a normal, healthy metabolism. This process will in turn reduce excess fat, convert food intake to energy and, increase overall wellbeing.
There are certain foods that can boost up your metabolism. These food normally have high GI which is also very good for people with diabetes.
those ladies who struggling to loose weight, try cut out dairy or wheat. often you have a food intolerance that is making it difficult to shed the kilos. most people who cut out dairy loose a fair number of kgs (if combined with gym and eating right, etc)
Hi, I sms'd and paid R10 for a pin to download workouts. I doesn't work. I have the pin and none of the downloads come up. Please help
Hi there,
Just some advice, the "LEAPFROG" workout, is incorrect.
Works entire lower body and heart
Stand facing a 30- to 45cm step. With your feet hip-width apart, bend slightly at your knees and jump up onto the step (A). Land quietly, letting your heels hit first and bending your knees as you land (B). Push off with your heels and JUMP BACK DOWN, landing softly, heel to toe (C). Continue for one minute.
YOU SHOULD NEVER EVER JUMP DOWN A STEP, IN ORDER TO JUMP UP..... BUT NOT DOWN, THE IMPACT ON YOUR KNEES IS TOO GREAT, especially if you carry a lot of weight, most people do not know how to control their land let alone how to land softly when they jump down a step.
Guys please fix this it is not correct according to the safety standard for exercise.
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