Muscle Evolution cc

Health & Fitness
Fitness SA

Fitness SA Fatloss 2014

Fitness magazine covers all aspects of the female health and fitness lifestyle, with dedicated training sections that delve into everything related to gym based-training and various sporting codes. This includes health and fitness product news, trends and techniques, as well as expert nutritional and supplementation information from the industry’s top experts – all delivered in a well designed, attractive looking layout that entices readers to carry on feeding their hunger for information.

South Africa
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1 Issues

In this issue

2 min.
your roadmap to fat-loss success

I LOVE READING ABOUT WEIGHT-LOSS TRANSFORMATION STORIES. EVERY STORY IS UNIQUE AND EACH LADY HAS CONQUERED HER OWN INNER AND, SOCIAL STRUGGLES TO CHANGE HER LIFESTYLE AND ACHIEVE HER GOALS. It instils hope that anything is possible, provided you put your mind to it, and have the right tools for the job. Even bad habits can be replaced with good healthy ones given time and determination. And that’s what you have in your hand – a fat-loss blueprint that maps out every step you need to take to achieve success. We have spoken to the best experts in the industry to get you the latest info related to fat-loss, from diet, supplements and nutrition, to the psychology behind successful transformation. Unfortunately fat-loss doesn’t happen overnight, but if you’re consistent with your…

17 min.
expert health advice

Q DETERMINING YOUR PERCENTAGE How do you measure your body fat percentage, and how often do you need to measure it? Stephanie A The two most common methods used today to measure body fat include the use of a bioelectrical impedance analysis (BIA) device or skin-fold calipers. The BIA device sends a small electric current through your body. The resistance between the conductors then provides a measure of body fat as the resistance to electricity varies between fat, muscle and skeletal tissue. This method is not always very accurate and results can vary significantly from day to day due to varying hydration and water retention levels. Criticism of this method is based on the fact that eating, drinking and exercising must be controlled since your hydration level affects the flow of the electric current,…

3 min.
fatloss fast facts

THE HARD TRUTH Worldwide, noncommunicable diseases cause 35 million deaths annually, with obesity and physical inactivity identified as major contributors. 6 TIMES - the degree to which fat cells can swell from their minimum size. GOOD FATS Based on a review of 16,000 studies, the Council on Health Technology Assessment said the best sorts of food for losing weight were high-fat foods, which could include oils like olive and coconut. DID YOU KNOW? THE AVERAGE PERSON HAS BETWEEN 40-100 BILLION FAT CELLS. THE FAT SET POINT Fat cells are formed in the developing foetus during the third trimester of pregnancy, and later at the onset of puberty, when sex hormone production kicks in. You generally don’t produce more fat cells after puberty. As your body stores more fat each existing fat cell simply gets bigger. Similarly, as your…

4 min.
control your cravings

Cravings. We all get them and they always seem to hit at the worst times – normally when we’re trying to eat healthy, drop some weight and lose fat. These cravings are often a dieter’s downfall as we all have weak moments when we give in to our impulses and satisfy our craving for something sweet, salty or fatty. But cravings can be controlled, and here’s how... Cravings are generally categorised into two types, namely physical and emotional cravings. Physical cravings usually don’t go away as easily and have been known to ‘double’ over time. Emotional cravings are triggered by our emotions and are not necessarily limited to feelings of sadness or depression. There are, however, a few tricks you can use to control and overcome both physical and emotional cravings. HEALTHY…

2 min.
5 tips to stop that snacking

#1 FILL UP ON FIBRE Extensive research has shown that people with fibre-rich diets tend to carry less fat and have a lower body mass index. This is because fibrous foods take longer to chew, they digest slower and take up more space in the stomach, which makes you feel full for longer. This will help to curb those hunger pangs between meals. #2 EAT EVERY THREE HOURS Many dietitians and nutritionists recommend eating every 3-4 hours to keep your metabolic rate high and sustain energy levels. Fuelling your body with smaller, more balanced meals throughout the day can also help you to avoid binge eating and food cravings. However, portion control and eating the correct foods are essential for losing weight and fat on a four-to-six-meal-a-day eating plan, otherwise you risk gaining…

4 min.
why high-intensity workouts are best for fat loss

Wilna Appel is the owner and head coach of CrossFit PBM (Power Beyond Measure), a CrossFit box located in Pretoria East. She is also a certified personal trainer and is a competitive CrossFitter. She qualified in seventh position at the 2012 African CrossFit Open in the individual category and led her team to second place in 2013. There are no routines, and no isolation exercises. Rather, the focus is on compound or full- body movements, which are performed in short bursts, at maximal effort. A simple example would be the benchmark workout Fran – 21-15-9 reps of thrusters and pull-ups for aperiod of time. Fran can take anywhere from 2:00 to 12:00 to complete, depending on your fitness level and capabilities. But what you’ll find when doing Fran is that your…