Friday, 31 July 2009

Alicia Marie: Bikini Basics part 2

Part 2 of the exclusive show with fitness goddess Alicia Marie. If you want THAT body, then she has THAT body! Find out how this Musclemania Fitness Champion gets and keeps into shape.

NPA South West 2009 Bodybuilding Competition, part 1

Part 1.Exclusive footage of the 2009 NPA South West Body Building Championships featuring the UK's top natural male and female body builders.

Monday, 27 July 2009

LA Muscle TV on SKY Channel 281


LA Muscle has invested millions of pounds in what is Britain's 1st dedicated health, fitness and luxury lifestyle channel: LA Muscle TV.

As of Monday 27th July 2009, you will be able to see LA Muscle TV's amazing programmes on your SKY box, going out to 1 in 6 households in the UK.Before you assume this is for LA Muscle's self promotion, we would like to explain the philosophy behind the channel. LA Muscle had the choice of a "self promotional" channel or a "lifestyle" channel. We went the second route because we wanted to give you programmes that YOU want to see, based on feedback from the hugely successful
LA Muscle TV on SKY will NOT be showing:* Boring yoga shows all day long* Self promotion of LA Muscle all day long* Recycled programmes from other channels* Obscure, uninteresting cheap TVLA Muscle TV WILL be showing:* A multi million pound array of special programmes made by 11 LA Muscle TV crews all around the world* Training for Hard Nuts* Specialist training for women wanting to lose fat and tone up* NABBA, NPA, Olympia, Universe, Musclemania, FAME and many more fitness competitions* Dance routines that help you lose fat and stay fit* Celebrity training and interviews* Luxury health & fitness lifestyles

* Amazing motoring shows such as Santa Pod, Silverstone, Jap. car shows, Italian car shows...* Yoga but not every hour! A high quality, informative and fun yoga show will be shown at different times* SO MUCH more...
There is SO MUCH going on that it's best for you to check it out on Monday. LA Muscle TV will be broadcasting initially from 10 a.m. until 10 p.m. every day of the week.Please bear with us! We are doing something that has not been done before so it is not 100% perfect yet though we are sure once you see the channel, you will agree that there is nothing like it. We have a team of some of the best professionals in the industry working for LA Muscle TV.
The UK has been yearning for a proper health, fitness and luxury lifestyle channel for years and now you have one. If you are into health, fitness, nutrition, dieting, competing, sports, therapies, yoga, dance or anything to do with health and fitness, you will love LA Muscle TV. What do we ask in return? Well, it would be nice if you watch the channel and even nicer if you bought more LA Muscle supplements :) A TV channel is not cheap and if you like what you see, help us to keep it going! :)
You don't have long to wait now! Monday, 27th July 10 a.m.

Maximum Definition- Part 1 with Rob "Hollywood" Riches

You’ll often see workout videos prescribe certain exercises to focus on certai n body parts, but rarely do the instructors explain much more than how the machine works, leaving you clueless about the actual biomechanics of the body, or in other words – the application of the mechanical workings of the body’s skeletal and muscular system.

In this new series, exclusive to LA Muscle TV, Top fitness trainer, and professional fitness model, Rob Riches, breaks down the components of each muscle group, demonstrating which specific exercises work certain areas of that body part, making it easy for even the most inexperienced of gym goers to understand and make use of, as well as giving a few tips and modification techniques that even the most seasoned of fitness fanatics will find useful, and attain maximum definition all over.Sure, there’s many trainers and fitness professionals out there giving good advice, but few with perhaps as much credentials as Rob. Aside from training Hollywood actors, and professional sportsmen, Rob has also had a successful career on the competition scene, competing in 19 drug-fee bodybuilding and fitness competitions throughout the UK and US, and is currently in training for his biggest show to date, the WBFF world Fitness Model Championships in Toronto this September (LA Muscle will be brining you all the action from one of the most anticipated fitness competitions this year, with exclusive back stage interviews with some of the biggest names in fitness).

Rob’s titles to date include Fitness Britain winner, British London Middlew eight Champion, WNSO Pro Fitness Model, America’s Best Body, and Musclemania Junior World Champion.In this first of many, Rob breaks down the muscles in the chest and shoulders, and gives a number of different exercises to ensure the outcome is one that burns of the most body fat, and builds the most lean muscle to show a lean, toned and muscular physique, or in other words – Maximum Definition.For more information on all of the exercises on the show, and to keep up to date with Rob’s training progress, you can go to his website

Alicia Marie: Bikini Basics part 1- Hollywood Extra

Fitness champion and model Alicia Marie has been a fitness and health contributor on various television and radio programs such as Good Day New York, the WB11 morning news, MSNBC and MAXIM radio.

Alicia Marie has been able to develop her love of performance and her knowledge and experience in the health and fitness industry into national recognition as a spokesmodel, fitness athlete, magazine columnist and expert. As the first ever Ms. Muscle & Fitness 2006, Alicia has appeared on the pages of Muscle & Fitness magazine, HERS, Flex magazine, Ironman, Musclemag, Planet Muscle, Fitness, SELF, O Magazine, Glamour, Natural Bodybuilding & Fitness and most recently on the covers of Fitness RX for women and Oxygen magazine. As a freelance fitness writer, her articles, dating advice column and workouts have appeared in numerous publications such as Mens Health and Mens Edge magazines.

Alicia invited LA Muscle TV for an exclusive behind-the-scenes look at her latest photo shoot with top physique photographer, Robert Reiff, as she shoots for her latest entrepreneurial collaboration with Elisabetta Rogiani, celebrated couture fitness designer, for her own clothing label, before allowing the cameras to follow her into TRAIN gym in West Hollywood to show us some of her favorite exercises that help keep her at the top.

Ms. Marie made her mark in the competitive arena by capturing numerous regional, national and international titles such as Ms. Bikini Universe 2004 - beating over 115 candidates from all over the world and taking the overall. Alicia was also a top finisher in the Canadian International Fitness Championships, an event considered in the industry to be one of the most competitive national-level fitness performance competitions in the world.

And if your thinking that Fitness is the only thing on Alicia's mind, think again!Alicia graduated with Honors and Distinction from the University of Connecticut with a degree in Neuroscience and Psychology. She has studied writing for broadcast news and reporting at the Columbia University Graduate School of Journalism and is currently studying nutrition at Columbia Universitys Teachers College affiliate, IIN.
In this exclusive show, the gorgeous Alicia Marie will show you part 1 of the "Bikini Basics". Want to see more of her? Check

Sherry Goggin: Model Workout, part 1- Hollywood Extra, LA Muscle TV

Miss Fitness America Sherry Goggin is back in part 2 of the exclusive with her. Check out Sherry working out in the gym and at a very hot and sexy photoshoot for her bikini line.

Monday, 20 July 2009

SPX Fitness: Sculpting and Toning

With over 20 years of professional experience in numerous aspects of health and fitness, Sebastien Lagree opened his 1st SPX Fitness studio in September of 2001. SPX Fitness™ quickly developed a following of celebrities and top athletes.

Since the launch of the new and improved Reformer in 2003, Sebastien’s Pilates based strength training program, beloved by celebrities and athletes, has expanded to over 35 locations worldwide; there are currently over 20,000 registered members in Los Angeles alone.
SPX Fitness effectively combines the sculpting, toning benefits of strength training with the healing, therapeutic qualities of Pilates into an intense 40 minutes serious shirt drenching workout.

Joining Sebastien are two of his best trainers in Los Angeles to help demonstrate the science behind some of the key elements to Sebastien's widely endorsed training program.
If your interested in finding out more about SPX Fitness and to find your nearest class available, go to

Core Beach Workout with Carlos Navarro- the perfect six pack

You hear so many times of success stories from people who were involved in an accident, who fought back to full health, or who were overweight, and managed to make the change to becoming fitter and healthier, but rarely do you see such a transformation arising from both situations and resulting in a cover-ready body in less than 2 years!

Carlos Navarro did just that! 2 years ago he had just recovered from a horrific car accident, and soon found his weight to be pushing over 200lbs, with the only thing on the horizon for him being diabetes and heart problems further down the line. Carlos made a conscious decision that he wasn’t going to allow himself to follow this path, and so started about making changes that would quickly turn his life around, and set him firmly on the path to success.

Filmed on the beautiful Santa Monica coastline, with the world famous pier in the background, Carlos has gathered some of his favourite core exercises to demonstrate how he managed to not only get the weight off, but to also develop a six-pack that many would soon become envious of. His full definition of each exercise, along with advancements and regressions for each one, make them easy to understand and follow.

One of Carlos’s successful turning points in his quest to attaining a fitter, healthier body, was to study kinesiology, giving him a greater understanding of how the body works.Through this ongoing series, Carlos will be breaking down each muscle group and explaining as he demonstrates them amongst some of the most beautiful places around the South Coast, how you can make the most of them to help you achieve a fit, toned body in no time!

Thursday, 16 July 2009

Miss Fitness America Sherry Goggin on Venice Beach

Check out some sexy shots of Sherry Goggin, the gorgeous Miss Fitness America on Venice Beach, California. She not only presents the 75th Muscle Beach Contest for LA Muscle TV but also tells us more about the hardships of preparation to the show.

Horses for courses- How to lose weight your! LA Muscle

By: Dean Chavallier

I have a friend of mine, Lonnie. He is a personal trainer and knows his stuff. Of course, I know my stuff too. We agree pretty much on everything apart from one subject: fat loss.
I am of the old school belief that you must eat breakfast like a king, lunch like a price and dinner like a pauper. I have seen this weight loss principle work time and time again over the past 20 years. You get the most carbohydrates in your system in early in the day, then gradually reduce and try not to have any later in the day. You can have proteins, vegetables, salads etc in the evening.

Lonnie’s theory of “horses for courses”

Lonnie agrees with me on this but he says that this “can” be a weight “gainer” for some people! I always rejected this because it made no sense. To be honest, I never listened to Lonnie’s explanation…until recently.

Lonnie has a simple theory. His theory is that not everyone responds to the King-Prince-Pauper theory for the simple reason that not everyone is hungry or ready to eat in the mornings! Not only that, but some people sort of “open their appetites” by eating in the morning and as much as they then try and reduce their intake, they end up eating more because they are…well… hungry! They opened their appetite and now they just can’t stop.

The main core of Lonnie’s theory is to not eat unless hungryNow, don’t get me wrong, Lonnie’s theory does not apply to everyone. However if you find that you really cannot shift the weight and that you are getting fatter, then you are obviously eating more than you are using up and unless you can up your exercise regime, you are not going to get thinner.
Lonnie’s theory is based on you eating when necessary and NOT according to habit or what others tell you is right.

A typical “Lonnie eating day”

I have seen this work on Lonnie’s clients so you may want to give it a go. I suggest you do not do it if you are ill, have any health problems or unsure. If you are unsure, go to your doctor first:

Drink a glass of water. Drink a cup of tea with sweetener (if you have a sweet tooth). Coffee is OK too but remember coffee has a lot of caffeine and gets your adrenals working over-time, defeating the object of this exercise.Don’t drink a “big” cup of tea or coffee. Just a small cup of tea with as much sweetener as you want. This will trick your mind into thinking you have eaten something. If you have any sugar/diabetes problems, then needless to say that this is not for you. If you feel weak or faint, then you can have a few raisins.

Mid-morning, lunch
Only “when” you get hungry, eat! This cannot be earlier than say 11 or 12 in the morning. At that time, eat what you like but make sure you do not eat saturated fats or eat “too much” food. Just eat a small amount to kill off your hunger (not a birdie amount, but not a huge plate either).
If you want to really take this further, don’t eat a meal but have some corn flakes with soya or rice milk for lunch.

You will probably get hungry. If you do, you can have another cup of tea with sweetener. DO NOT have food lying around at work or at home or wherever you are, especially sweet foods or confectionary. If they are not around, you will not give in to them.

Early evening
If you had a proper lunch, you can have a light dinner now.If you had corn flakes for lunch, you can have a proper dinner now (again not a huge plate).
Have your dinner no later than 5-6 hours before you are going to sleep. i.e. if you sleep at 10 pm, eat your dinner at 5 p.m.
After dinner, do not eat anything again. If you feel hungry, have a cup of tea with sweeteners. If you are really hungry and cannot control yourself, have a small apple.
Don’t starve yourself. If you are really hungry and the tea+sweetener is not doing the trick then have a handful of almonds.

The objective of the Lonnie's regime

The objective is to do something different and radical and break your normal habits. Let’s face it, if you are fat, then your normal habits are not working for you!
You should stick to this for say 1-2 weeks. You should see noticeable weight loss within 1 week. Drink 1-2 litres of water during the day.Remember, don’t have food lying around, don’t go shopping on an empty stomach, don’t kill yourself doing this. If starving, eat a little something.The idea here though is to get your mind set for a “light” day and not a day filled with food.


1. Isn’t this going against the principle that you should not starve the body as it will put all the weight back on later?
Yes and no. If you are fat and not able to rid yourself of it, then you need to lose it! You “may” put some of it back on later or you may not. There is no set rule. No point worrying about it now. Let’s get the job at hand done first.

2. Isn’t it dangerous to not eat anything for hours and hours?
People fast. They don’t die, do they? It is a sort of detox but you are tricking your body in a way with the tea and sweetener. The caffeine from the tea gives you some energy and the sweetener makes your brain think you have got sugar in. Anyway, it’s not that you are not eating. You are just not eating for the sake of eating or according to habit.By the way, if you don’t drink black tea, you can have herbal teas (but they won’t give you that kick).

3. Aren’t sweeteners bad for you?
Probably. But so is sugar, so is fat and so is living. Breathing oxygen is bad for you as it makes you old! No winning these days.

4. What about afterwards? Can I go back to my old ways?
Hey, hey, hang on a minute. Haven’t you been listening? This is a way of getting rid of body fat fast. It will also teach you a number of things:- You don’t need to eat when others eat, especially if you are not hungry.- You do not need to eat such big volumes.- You may not necessarily need to eat often. Everyone is different. Yes, smaller meals, more often work for the majority of people but they may not work for you.- You don’t need as much food as you have been eating. This is obvious as you have been getting fat. If your job or you become more active, then things can change.

5. Where is Lonnie now?
He died of starvation…. . just kidding (sorry, couldn’t resist that one :)Lonnie is looking great and running his personal training business. He was putting on a few pounds himself as he pushed past 40. He put his own theories into action and is looking lean and mean. You can too from tomorrow. Give it a try.

Tuesday, 14 July 2009

75th Muscle Beach Contest, Los Angeles, California on Hollywood Extra- Part 2

Part 2 of the 75th Muscle Beach Contest in California hosted by Miss Fitness America the gorgeous Sherry Goggin and featuring a host of fitness ladies and muscle men! Beautiful, exclusive and informative. DO NOT MISS!

Paul Amos wins the Middleweight and Overall categories at the BNBF Southern 2009

Paul Amos competed in the BNBF Southern 2009 held on 22 June 2009. He not only won the Middleweight category, but also took the Overall title.
Well done Paul...

Monday, 13 July 2009

Trapeze School New York on Santa Monica Pier

Los Angeles is known for its miles-upon-miles of golden beaches, its bustling club scene, its fitness fanatics, and body conscious attitudes, as well as considered to be the film-industry capital of the world. Rarely when you think of Los Angeles would you think of air-born gymnastics and circus tricks, and you'd be right unless you've visited the famous Santa Monica Pier where there is the Trapeze School New York, open to anyone wishing to take classes in flying and static trapeze, silks, ropes and much more.
The TSNY has just celebrated their one year aniversary, and in true Los Angeles fashion, hosted a giant open-air party to display what they do best entertain!On hand to show us all the highlights of the night was lil miss fitness, Amber Nimedez, who herself is no stranger to the trapeze shool when she first demonstrated her many ways of staying active and keeping fit, back in 2008 for an LA Muscle TV exclusive.
During the night of festivities, well see performances on the silks two long pieces of soft fabric that hang from a single point that the performer climbs up displaying grace and flexibility, moving through a variety of amazing and beautiful poses and shapes. Also a great performance on the trampoline, showing the true meaning of body awareness. And not forgetting the thrill of watching the performers quite literally fly through the air as they swing, flip and jump from each other whilst hanging some 50 feet in the air!

This is truly a show not to be missed!

For more information about the TSNY check out there website:
And for further information about Amber, you can go to her website:

Friday, 10 July 2009

A date with the GB Beach Volleyball Team, LA Muscle TV

Without a doubt beach volleyball has to be one of the most sociable ways to get fit! So when LA Muscle TV got invited to spend a day with the GB Beach Volleyball Team it truly was an offer that couldn’t be refused.
Presenter and model Dani Levy spends an entire day with Greg Weaver & Steve Grotowski - two members of the GB Volleyball Team.
Greg and Steve talk to Dani about all aspects of the game and all the exciting things they have been up to for the run up to the London 2012 Olympics. Steve & Greg also run Dani through the rules of a typical beach volleyball game and even teach her some basic moves and tricks that they use. Dani gets prepped and then joins the guys on the court for a game against some other beach volleyball players.
This is another must see on LA Muscle TV for all sun worshippers this summer!!!

Wednesday, 8 July 2009

Pedal Spin Workout Fundamentals

As seen on FOX TVJoin Johnny Debut and a team consisting of some of California's best instructors as they take you through the fundamentals of spinning. Watch and learn or get on your bike and participate. Great high impact show, exclusive to LA MuscleTV

Godfrey Onyac- LA Muscle Interview

Godfrey Onyac, a bodybuilder from West London, has just returned to the UK after competing and winning the heavyweight title at the INBF Championships- an international competition for natural bodybuilders that took place in Barbados on 20th June 2009.

In 2008 Godfrey competed in the INBF in New York, USA where he placed 2nd in the Heavyweights category so it’s needless to say that he was over the moon with his result this year!

Godfrey, congratulations, you have just won a heavyweight international title! How are you feeling?
Thank you very much, I’m ecstatic!!! Winning my professional status with the WNBF was a goal I’ve had in mind for a while. I remember telling Karen about it when I first met her in 2004 and how wonderful it would be if I could manage it by the time I was 30 years of age - now that it’s happened I’m over the moon!!!

Other than winning, what were some of the other highlights of the INBF Championships? Barbados must have been nice?
The whole trip to Barbados was fantastic, the way we were looked after, the country, the people, the way the competition was organised, the food, the beach - everything about it from the moment we landed. I couldn’t have dreamt the whole experience any better!!

How did you feel on stage?
Nervous at first for the pre judging, once I relaxed I loved it and wanted more! When my name was called out as the heavyweight winner I felt great satisfaction. As I came 2nd in the last INBF show I entered 1st place was my target. Then when my name was called out as the overall winner I was massively overwhelmed with emotions and tears…tears of joy, I will never forget!!! It took me a lot of hard work, overcoming obstacles and making sacrifices to get there and I must say it was sweet!

Who has supported you all the way?
Coming from a sporting family is a bonus as they have always supported me. Also support at home is essential -
having Karen there is a blessing. Most of my friends understand that when a competition is looming I can’t socialise with them, but whenever we meet it’s always a blast!Support and encouragement from people I respect is inspirational, but also their critique of me, constructive criticism is necessary. There is great support from bodybuilding forums and I very much appreciate it.My neighbours have been very supportive since we came back; it takes me ages to walk down the street now as I’m stopping to chat to so many people. I have to leave the house earlier to get anywhere on time!!!

Your Pro Card means you can’t compete in the UK anymore, how do you feel about that?
WNBF ruling states so, however, you never know what the future holds. Perhaps one day it might be possible to do a Pro show over here, things change all the time. I would like to compete in the UK again if the opportunity arises so that my family & friends can see me on stage as a Pro.

How will you keep your focus for the Worlds this year?
I’ve been invited for a few photo shoots so I plan to prepare for them as if they were competitions to keep me on track.
How are you going to train for that competition?At the moment I am looking better than I did on stage in Barbados although I need to improve further. I want to achieve a grainier look so want to get the cardio out of the way early so the last 10 weeks or so is just weight training, circuits and posing every day.
What will you be doing next year?
Next year I want to go to three shows…The WNBF Barbados Classic, the WNBF Mid America- Run by Sean McCauley. Sean organises one of the biggest American shows with the INBF / WNBF, it would be a great one to do. I met Sean in Barbados, we competed against each other. He invited me to go out this August but unfortunately due to the current economic climate, finances are limited. I’d also like to compete in the WNBF Worlds.

What are your ultimate future goals?
To win my first Pro show, to annually compete in as many WNBF Pro shows as possible.To appear on the front cover of a natural bodybuilding magazine. To have a major role in a film or TV programme. To be a true professional, ambassador and role model for Natural Bodybuilding here and abroad.My ultimate goal is to be the WBNF World Champion one day.

What are your achievements so far?
BNBF Central Novice 2005, Heavyweight, 3rd
NPA South East, Novice 2005, Heavyweight, 1st
NPA British Championships 2005, Novice, 1st
NPA South East 2008, Heavyweight 2008, 2nd
EPF UK Open 2008, Heavyweight, 3rd
INBF World Championships 2008, Heavyweight, 2nd
INBF Universe 2009, Barbados Classic, Heavyweight, 1st and Overall Champion
What is it you love about bodybuilding?
I love the battle on stage and in the gym to be able to get on stage. Seeing how far I can push myself each time, the pump, the pain & the music I sing (cry & moan mixed)… making my own music for the rest of the gym to hear! (It’s a joke at my local gym!) The shows are like exams, showing what I have learnt in the gym and being judged on the results.Also having the opportunity to make friends with like minded people is a bonus.

What improvements did you make to get 2nd place at the INBF Worlds?
I changed my training program to include more cardio. I did hill sprints in a local park, more body weight work including press ups, pull-ups, squats, walking lunges and cardio in the gym. I kept my weights work outs very similar just adding more cardio and more variation to my cardio workouts.

What is the toughest part of bodybuilding for you?

It would have to be the lack of funds when you are starting out. Many sports have funding such as the lottery or local councils putting money into them, but there is nothing for bodybuilding. Supplement companies do get involved but this doesn’t happen unless you are extremely lucky!
Has bodybuilding changed the way you lead you life?Yes, I have become more organised, disciplined, healthier and fitter. As a person I have learnt much more about my strengths and weakness and have become more knowledgeable about my body (and still learning), all of which has made me a better person. Bodybuilding has also taught me the true meaning of sportsmanship!!

Do you keep a training diary?
Yes, to write down every work out and everything I eat and drink. I also weigh myself weekly and note it. When I’m preparing for a show I’ll plan foods and workouts ahead of time so I don’t need to think about it. For the last show I used a lot of information from Paul Amos’ journal, it helped me a lot so thanks Paul.

What do you do to relax?
I enjoy spending time in the sauna, steam room, in the pool or having a massage, also listening to music and watching films.

What are you now working towards for the next time you step on stage with regards to your posing routine?

I want to honestly express myself to the audience so that they enjoy the routine as an act (performance). I want to portray the emotion in whatever song I use, I also want my personality to shine on stage - I want the audience to feel me!The routine I did at the UKFBB Stars of Tomorrow show in 2005 was a good performance, however, I didn’t hit the poses as well as I should have, though the audience did enjoy the performance (I could hear them!) Since I’m now a lot better at posing, it’s time for me to merge those two things together.

Favourite sports apart from Bodybuilding?
Football, Boxing and Athletics
Tell me a few things, nothing to do with bodybuilding, about you...
I love Arsenal; I am a lifetime supporter of Arsenal (A Gooner)I enjoy politicsI love black & white films. I was afraid of flying until November last year, now I love seeing the world!I can’t swim (I’m learning).
Shopping for new clothes

Is there anything else you would like to add?
I would like to take this opportunity to thank God, my family, Karen Mason (WNBF Pro), LA Muscle, Dave Beattie and Ossie at Genesis Gym, the NPA, INBF and the WNBF.
I have been inspired by many and hope to inspire many! I’m also re-vamping and re-launching my website with some updated photos, videos, training programs and much more.

Tuesday, 7 July 2009

Chad Strickland Fitness Part 1- Hollywood Extra

Chad Strickland is a multi-qualified fitness instructor in Southern California, who has played a multitude of sports throughout his life, including playing professional volleyball in Europe for 7 years.After a knee injury that ended his sporting career, Chad took what he had learned from his experiences in sport and put them towards helping others achieve their fitness aspirations.Unlike most successful trainers throughout LA, Chad's main focus when training his clients is not coaching them on a machine, or by pushing them harder to lift heavier weights. Chad's approach to training is far more functional than purely building big muscles.Working with many professional athletes, including Ultimate Fighting Championship star Lyoto Machida, Chad has proved his approach to fitness works, time and time again, and now for the first time, he is allowing our LA Muscle cameras in on all the action, showing many variations on well-known exercises, that will not only help you break through plateaus, and improve many different aspects of health and wellness, including many that can be followed by anyone of any ability.Stay tuned for more of Strickland's Strictly Fit Workout, as Chad continues to reveal the secrets of building a strong and healthy body.For more about Chad, check out:

Andrea Orbeck: Glutes & Hip Workout, Part 1

Celebrity personal fitness trainer Andrea Orbeck shows you how to workout your hip & glute (buttocks) area. Exclusive training methods you will not see elsewhere.

Thursday, 2 July 2009

The 3 Week Beach Body SOS

Ask most women what is more daunting, diving with sharks or climbing Everest? And they will probably reply "Wearing a Bikini on the beach". That’s right; beach season is both enjoyed and dreaded by women the world over. So if you are one of the many women that want to get into shape fast, follow this ‘3 Week Bikini Body SOS Plan’ designed to get you the body you want in 3 weeks.

The Exercise Plan:

This cardiovascular exercise plan has been designed to help attack the fat on your body from all angles. The Low intensity exercise enables the body to oxidise (burn) the optimum amount of fat whilst the High intensity exercise increases the metabolism meaning you burn more calories even at rest. Although the exercises proposed can be performed any time of the day, for maximum fat loss gains ideally they should be done in the morning, since then for the rest of the day your metabolism will be elevated, meaning you continue to burn more calories than you normally would.
*Note: For the exercise regime proposed, you can pick whichever form of cardio you like e.g. cycling, swimming, running, skipping.*

Monday: High Intensity Interval Training:

Warm up: 5 minutes slow paced
30 seconds fast paced
60 seconds slow paced
(repeat 6 times, totalling 9 minutes)
Warm Down: 4 minutes slow paced

Tuesday: Low Intensity Training

45 minutes of slow paced cardio (working at 60% of your maximum heart rate)
Wednesday: Rest DayIt’s important to have rest days during the week, simply for recovery. However ensure you don’t over indulge on food since you aren’t doing any exercise so don’t need the extra energy.

Thursday: High Intensity Interval Training:

Warm up: 5 minutes slow paced
30 seconds fast paced
60 seconds slow paced
(repeat 6 times, totalling 9 minutes)
Warm Down: 4 minutes slow paced

Friday: Low Intensity Training:

45 minutes of slow paced cardio (working at 60% of your maximum heart rate)

Saturday: Low Intensity Training

45 minutes of slow paced cardio (working at 60% of your maximum heart rate)

Sunday: Rest Day The

Diet Plan:

This diet plan (and meals suggested) has been designed to maximise fat loss, by incorporating:

  • Meals which have the right sorts of fat in them in order to enhance lipolysis (the breaking down of body fat)
  • The right type of carbohydrates (low glycaemic index carbohydrates that contain minimum sugars) this will greatly decrease lipogenesis (the forming of body fat) since not as much insulin (the fat storage hormone) will be released into the body
  • The correct blend of fruit and vegetables that will supply the body with precisely the right amount of vitamins and minerals needed to support the body’s metabolism.
  • A mix of proteins with most meals to ensure you feel full and to increase the number of calories you burn when eating (known as the ‘thermic effect of feeding’)

Breakfast options:

2 egg whites & 1 whole scrambled eggs with spinach, mushrooms & black pepper
2 poached eggs on brown bread
Sliced lean turkey with a slice of tomato & basil on brown bread
Power protein shake: milk, banana, blueberries and two scoops of protein powder

Snack (at roughly 10:00am): Fruit of your choice

Lunch options (at roughly 12:30pm):

Brown rice with homemade, lean beef steak chilli with black beans (no added oil)
Couscous with grilled vegetables and chicken
Tuna and wholegrain pasta salad
Wholegrain pasta with chicken, tomato sauce & broccoli
Tuna, Broccoli & new potato with mustard dressing

Snack (at roughly 3:00pm): Low fat Greek yoghurt with fruit

Dinner options (at roughly 5:30pm):

Smoked mackerel with leafy greens and lemon & olive oil dressing
Fresh salad with prawns & chilli
Beef steak with chick peas, lemon, coriander & small side salad
Grilled Moroccan style salmon & asparagus
Chicken stir fry

Snack (at roughly 8:00pm): Houmous and carrot sticks or Peanut butter on crispbreads

Optional Snack (at roughly 10:00pm): Cottage cheese with honey (only if very hungry)

The Supplement Plan:

With only 3 weeks to get into shape, a supplemental routine is advised since it will accelerate fat loss. However supplements come in many forms and also serve many different purposes, so it really depends on the personal preference and their needs as to which supplement they should choose. So listed below are 3 different supplements and brief description of their affects on the body:

Appetite Suppressor
The supplement Body Beautiful from Femme Slender contains a large dose of the appetite suppressing ingredient known as L-Carnitine (250mg per tablet.) Tablets are to be taken 3 times a day just before meals for best results.

Thermogenic (Increase metabolism)
The Supplement Antifat contains ingredients such as choline, inositol, betaine and methionine all strong fat metabolisers which get to work on hard to shift fat areas fast and again should be taken 3 times a day before meals.

Reduce Lipogensis (reduce the storing of fat)
Lastly the supplement Freedom contains a proprietary blend of ingredients that help to minimise the absorption of carbohydrates and starches and it also effectively blocks fat. You can take 2 tablets, 3 times a day (again available from Femme Slender).

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