Rob Riches' Ab Workout (Lower Abdominal)

Kayleigh Iliffe Diet and Training Guide (Bikini Body Program)

Kayleigh Iliffe Diet and Training Guide

When dieting, it is important to keep the metabolism going instead of simply cutting down the calories therefore you should aim to be eating five to six evenly spaced small meals throughout the day. This will help keep you blood sugar levels stable and stop cravings. The management of blood sugar and insulin response is key to keeping the fat off the stomach. This is why someone who eats only one packet of sweets a day can still have fat on their stomach. We need to learn to eat clean and little and often to keep the blood sugar levels constant. The diet I like to use is a high protein, low GI diet

Not eating junk food is 80% of your success. If you do not buy it, odds are, you won’t eat it. Try to eat natural and organic foods where possible. If it’s not natural, don’t eat it.

Once a week, you can have a cheat meal, you can eat anything you want in moderation. This does not mean for the whole day, just for one meal. Try not to drink too much alcohol or consume liquid calories.

20 Steps to a HOT Bikini Body: 

1. Weight train
2. Eat triple the green vegetables you are eating now
3. Drink 3 litres of water a day
4. Don’t confuse thirst with hunger.
5. Learn to cook
6. Prepare your food ahead of time and carry it with you
7. Do not eat within an hour of going to bed.
8. Steer clear of processed pre-packed foods
9. Do not skip meals or become too hungry.
10. Eat small servings.
11. Eat frequently.
12. Carry food with you at all times.
13. Eat “net negative” calorie foods, foods high in fibre like celery and salad.
14. Burn more calories than you take in.
15. Limit the sugars in your diet
16. Don’t drink calories. - No juice, soda, or alcohol.
17. Do not purchase or eat junk food.
18. Get enough sleep – 8 hours a night
19. Do daily cardio
20. Keep the good fats in the diet 

The Food Groups

PROTEINS

Eat 3 to 4 servings a day. Protein foods are essential to your fat loss program. Two thirds of all your meals should include a serving of protein. Skinless chicken breast, white fish and egg whites are all good sources of lean proteins. A good protein shake can help you add extra protein to your diet without too much effort.

CARBOHYDRATES

Go easy on starchy carbohydrates (oats, pasta, potatoes etc). Stick to unprocessed carbohydrates like vegetables from the negative calorie food list. Eat grains and foods high in fibre. Avoid fast digesting processed carbohydrates, like white breads, white sugar products, candies, cakes, pastas, and white rice. I personally do not eat bread at all, this is a personal choice for you but if you are eating bread make sure it is brown and not every day. A brown sandwich at lunch time will not do you any favours.

FATS

Avoid foods that contain bad fats. Do not use hydrogenated vegetable oils or margarines that contain trans fatty acids. Instead, eat foods high in good fats like fish (that contain the omega-3 fatty acids), avocados, extra virgin olive oil, canola oil, seeds, and nuts. I recommend coconut oil for cooking. You should try to up your good fat intake, an easy way to do this is take 2 tablespoons of oil a (High quality fish oil, Udos oil or Flaxseed oil) or a 1-2 tablespoons of almond butter a day.

FRUITS

Fresh fruits are good for you, however they are high in sugar, I tend to stick to no more than two pieces of low GI fruit a day (ie berries, apples or pears) and when dieting for a contest I cut out fruit altogether. Avoid processed or canned fruits or dried fruit with added sugar.

VEGETABLES

Green vegetables can be eaten without limit. Starchy vegetables such as potatoes (sweet potato preferred as it is lower GI) can be eaten in moderation provided you are not eating processed carbs such as white bread, sweets etc so fill up on vegetables! Try to eat at least 4 servings of vegetables every day

GRAINS

Grains are high in fibre and should be eaten 1 to 2 times a day. Each serving should be no more than 1/2 cup (uncooked weight). Grains include: oats, brown rice and wild rice.

CONDIMENTS

You can have one teaspoon of any of the condiments included in Good Food list at the end of this book. 3 maximum servings (in any combination) of condiments a day. Salt, pepper, and seasonings contain very little calories but you should limit your salt intake, salt does not cause you to put on weight but will cause you to hold water which will make you appear heavier. Always check the sugar content of any pre-bought sauces, better still, avoid them altogether.

JUNK FOOD

You should be seriously limiting your junk food intake. Junk food includes all processed carbohydrates, fried food, white sugar, white bread, fast food, alcohol, and bad fatty foods. Make sure you read all the labels at the supermarket and pick the option with the least „junk food‟ content.

SUGAR

Try to eliminate simple sugars from your diet. Stop drinking sugar in fizzy drinks, fruit juice, tea, coffee etc. Check the labels of your cereals and yoghurts even the „natural‟ yoghurts. Stop eating cakes, sweet and biscuits. Try not to eat anything that has more than 10 grams of sugar per 100 grams. Sugar free alternatives are no better and sometimes have even worse health complications. Artificial sweeteners still produce an insulin response in the body which is does not help the belly fat cause and they can actually make you crave „real‟ sugar even more. Cut it out. Live without it.

ALCOHOL

Limit alcohol intake. Alcohol increases the levels of the hormone Cortisol and decreases the levels of Testosterone in the body. Cortisol causes the body to breakdown muscle and suppresses recovery from exercise, while low testosterone levels (yes in women also) makes the body less likely to build lean muscle or to burn fat as fuel. This is why drinkers get a big belly and skinny arms and legs. Are you one of them? Not a good bikini look!

ACID /ALKALINE BALANCE

It is important to maintain your body’s natural PH balance. Foods high in protein and sugars can cause body to become more acidic which can lead to problems later in life related to osteoporosis and cancers. It is important to eat enough alkaline foods (such as green veg) to counter balance this. I suggest taking Spirulina supplements and Aloe Vera juice to ensure the right PH balance for the body.

THE DIET PLAN

You need to ensure you are eating 5-6 meals a day and no longer than 3 hours in between meals.. Try to eat protein with every meal and reduce starchy carbs. These should be ideally in the morning and pre/post training. 

A healthy balanced diet should look like this:

Meal 1

30g oats (dry weight) with water, 1 tablespoon of flaxseed, 4egg whites, 1 teaspoon of cinnamon

Meal 2

110g salmon, or chicken, turkey, tuna, prawns, steak or white fish – choose 1100g mixed vegMeal 3

110g salmon, or chicken, turkey, tuna, prawns, steak or white fish – choose 1

100g brown rice /sweet potato /Yam

100g mixed veg

Meal 4

110g salmon, or chicken, turkey, tuna, prawns, steak or white fish – choose 1

Meal 5

110g salmon, or chicken, turkey, tuna, prawns, steak or white fish – choose 1

100g mixed veg (asparagus, red peppers, broccoli)

Plus

Post workout: 1 scoop TPN whey protein, 30g dry weight oats

Supplements

Multivitamin with Iron and B vits

500mg vit c twice daily

Calcium supplement

True Performance  glutamine x2 daily post training and before bed

True Performance BCAA pre and post training

True Performance Whey Protein post training

True Performance Ripped – fat burners

True performance rush - pre workout

Once a week, you can have a meal of your choice – whatever you want. This is not a whole day of eating badly, it is just 1 x cheat meal. Do not carry the cheat over to the next day or whole weekend. Have your cheat on the same day every week, last meal of the day so you cannot cheat more!

TIPS

•  Prepare your meals the night before

•  Invest in some Tupperware

•  Weigh your food, all cooked weights apart from grains

•  Fresh meats can be expensive so you could buy bags of frozen chicken breasts from the supermarket and keep in the freezer

•  Don‟t worry what anyone else thinks of you, i.e work colleagues, you will look better than them so who cares?

•  Stop buying lunch from the shop and get used to preparing your own, it seems like a hassle at first but you have to ask yourself the question „how badly do I want to make a change?‟

•  Plan your shopping trips, write a list and don‟t look at temptation!

Be prepared!! I prepare my 6 meals the night before so that I have it ready to eat the next day. It helps me stick to clean eating and avoid the temptation of buying good elsewhere.

Don't keep junk food at home, if it's not in your cupboards then your not tempted to eat it.

Be strong, eating clean takes alot of will power you have to want it to be able to stick to it!

The longer you go without the junk the easier it becomes as you stop craving it as much, just be consistent with the clean eating and the results will show. 

Try to have a wide variety in your diet. Eating clean doesn't have to be boring! I have 6 meals a day and everyone is different!

COOKING GUIDELINES

Meat and fish should be oven cooked, boiled or grilled ideally. Chicken skins should be removed and no oil added. Use 1 cal oil spray and a non stick pan for dry frying. Fats from meat should be drained away and not added to gravy/sauces. Vegetables are better steamed or boiled, try not to overdo it as this will decrease the nutrient value, raw veg is a good option where possible. Always avoid shop bought sauces and most are full of sugar, get used to your food plain.

OILS

It is important to keep the good fats up but do not over do it. You can have 1 tablespoon of ground flax a day and 2 tablespoons of peanut butter MAX (or the equivalent in raw nuts) and 1 tablespoon of olive oil with salad (or the equivalent in olives). These are all good fats and help to keep your skin healthy and can actually aid weight loss but even good fats are calorific so monitor what you intake. 

GOOD / BAD FOOD LIST

SIMPLE CARBOHYDRATES (GOOD LIMITED):

•                Apples

•                Blackberries

•                Blackcurrants

•                Blueberries

•                Cherries

•                Cranberries

•                Grapefruit

•                Kiwis

•                Lemons

•                Melons

•                Oranges

•                Peaches

•                Pears

•                Plums

•                Raspberries

•                Strawberries 

SIMPLE

CARBOHYDRATES

(AVOID):

•                Boiled sweets

•                Jelly sweets

•                Canned fruits

•                Chocolate

•                Fudge

•                Honey

•                Puddings

•                Soft drinks

•                Table sugar

•                Raw cane sugar 

COMPLEX CARBOHYDRATES (GOOD):

•                Barley

•                Beans

•                Bran

•                Brown rice

•                Buckwheat

•                Corn

•                Cornmeal 

•                High fibre breakfast cereals

•                Lentils

•                Maize

•                Muesli

•                Oatcakes

•                Oatmeal

•                Other root vegetables

•                Peas

•                Brown Pita bread

•                Porridge oats

•                Sweet potatoes

•                Wheat germ

•                Wholegrain cereals

•                Wholemeal bread

•                Yam

COMPLEX CARBOHYDRATES

(AVOID):

•                Bagels

•                Cakes

•                Chips

•                Crackers

•                Macaroni

•                Pasta

•                Spaghetti

•                White breads

•                White potatoes

•                White rice

BAD FATS (AVOID):

•                Bacon

•                Butter

•                Cheeses (whole fat)

•                Cocoa butter

•                Cream

•                Dairy products (whole fat)

•                Egg yolks

•                Fatty meats

•                Ice cream

•                Lard

•                Margarine

•                Organ meats (heart, etc.)

•                Palm kernel oil

•                polyunsaturated fat

•                Trans-fat foods (fast foods,

•                Doughnuts, French fries, onion rings

•                Cow’s milk

GOOD FATS:

•                Extra virgin olive oil

•                Fish and poultry

•                Lean meats and pork

•                Nuts

•                Olives

•                Flax seed

•                Omega 3-fatty acids (found in fish, seafood and supplements)

NEGATIVE CALORIE FOODS

Negative calorie foods safely force your body to work harder during digestion, thus burning more calories than dense high calorie processed foods.

Suggested foods are:

•                Asparagus

•                Beetroot

•                Broccoli

•                Carrot

•                Cauliflower

•                Celery

•                Cucumber

•                Green cabbage

•                Water cress

•                Green beans

•                Hot chilli pepper

•                Lettuce

•                Onion

•                Peppers

•                Radishes

•                Spinach

•                Tomato

•                Turnip 

TRAINING

Some say diet is 50% of what you look like, some say it is as much as 80%. Whilst a good diet is the foundation to a good body, it just makes you a smaller version of you. If you want to sculpt your body, lift your glutes and get some tone in your thighs then training with weights is the way forward. Muscle tissue burns fat, and the act of increasing muscle, increases the rate at which the body can metabolize energy, and ultimately burn fat. Research by a Romanian Scientist made the important discovery that the lactic acid pathway is better for fat loss than the commonly accepted aerobic pathway. He found that high blood lactic levels decrease blood pH levels, which in turn sends a message to the brain to accelerate its production of growth hormone. Higher growth hormone counts increase fat loss.

In my experience, the best way to build the perfect body, for people that are in need of losing some body fat and developing some muscle is a circuit system. I would usually prescribe a circuit of upper/lower body supersets with little rest periods in order to burn as much calories as possible whilst still building and maintaining lean muscle tissue.

For those of you that find an excuse not to workout (and they are all excuses), start by being more active. Move your body, walk more, dance more, take the stairs. It all helps.

A good plan to start with would look something like this;

Day 1 legs

Superset5 x 10 Leg press – heavy5 x 10 Leg extension Superset4 x 20 Travelling barbell lunges 4 x 20 Narrow Barbell squatsSuperset4 x 12 Hyper extensions weighted4 x 12 Bulgarian split squats(back leg on bench)Single5 x 15 Stiff leg barbell

Day 2 chest/back

4 x 10 Wide grip lat pull down 4 x 10 chest press flat db 4 x 10 Single arm row 4 x 10 Incline press 4 x 10 Seated row 4 x10 Cable flies 4 x 10 Bent over rows 4 x 10 Cable flies

Day 3 hamstrings and calves

Superset5 x 12 Stiff leg deadlifts5 x 12 Lateral jumps (side/side squat jumps) Superset5 x 12 One leg Deadlifts5 x 12 One leg step upsSuperset5 x 12 leg curl machine5 x 12 Hamstring ball curl inSuperset5 x 20 standing calf raise5 x 20 Seated calf raise

Day 4 shoulders/arms

3 x 20 One arm lateral raises Superset3 x 20 High rope pulls3 x 20 Front raises with weight plateSuperset4 x 12 Incline bench db curls4 x 12 Hammer curlsSuperset4 x 12 Tricep dips on Pull up4 x 12 Tricep skull crushers with dbsSuperset4 x 12 Barbell curls4 x 12 kickbacks

Day 5 glutes

5 x 15 One leg press 5 x 20 Lateral side jumps 5 x 15 Outer Thigh machine 5 x 20 Travelling lunge 5 x 20 Good Morning 5 x 20 Pop squats 5 x 15 Cable kickbacks5 x15 One leg squats on smith 5 x 10 hyper extensions 5 x 10 jump squats

http://www.trueperformancenutrition.com/bikini-body-program/

9 Tips To Lose Weight No Matter How Busy You Are

I hear it all the time: "I don't have enough time to exercise." Or people will tell me they will get back to their fitness goals someday when they have time. But someday can easily turn in to never. Take control of your day and prioritize your health and fitness! After all, it's not about finding the time, it's about creating the time. Get back on track no matter what your day looks like with these tips.

1. Add strength training to your routine.  

Even if you focus on just one muscle group a day and do three different exercises, (three sets of 15 for that muscle group) you'll benefit. You can divide it up throughout the week. Remember: the secret to a revved up metabolism is muscle. 

2. Put yourself first. 

Stressful situations can take your focus away from properly caring for yourself. If you neglect yourself for the sake of external problems, you'll create more problems than you are solving. Make sure you consider what you need and do something—however small—for yourself each day, even if you only devote 30 minutes to your health each day.

3. Eat whole, fresh foods in a rainbow of colors. 

Generally, the fewer foods you consume that come in a box or have a label, the healthier you're eating. Fresh, wholesome fruits and veggies are available in ample supply right now, so take advantage!

4. Eat mindfully. 

There are all sorts of tips for mindful eating. Don’t watch TV and eat. Pay attention to what you're eating. Ask yourself if you're really are hungry or if something else is going on. Check first to see if you are just thirsty. Determine when you are satiated. Eat slowly. Put your fork down in between bites. The best mindful eating weight loss tip is to connect with what you're thinking and feeling. You have all the answers. You know when you are overeating. You know when you have gone too long without working out. Awareness is the first step toward change.

5. Have a purpose for doing all this. 

How are you doing on the goals you set for yourself at the start of this year? If they've gotten away from you, how can you get back on track? Toss guilt out the window, and just start over. Give yourself a fresh start. If it helps, start with the end in mind and think about how you want to feel when this year concludes. What do you have to do to get there?

6. Set a simple routine and stick to it. 

One great way to kill your confidence is to constantly start and stop your fitness regimen. It’s common for people to get psyched up and dive in to working out and then drop it altogether when the craziness of life intervenes. But if you start and stop all the time, you are setting yourself up for a never-ending cycle, where you won’t see any progress. Commit to what you can achieve, at least at first. If you start overly ambitious, you are less likely to stick with your routine. Try two workouts a week at first until you regularly stick to your routine for a month. Or just commit to 15 minutes a day if that's all you can do at first. If you see that you are steadily making progress, you will gain momentum and confidence you can build on.

7. Set rules that work for you. 

Many people who've successfully lost weight and kept it off have set rules for themselves. Figure out how often you will work out, the bad habits you are willing to give up and the good habits you will start, the healthy food you will have on hand when you get the munchies and the number of glasses of water you will drink each day.

8. Be open to surprising yourself. 

Think about how you feel when you finish an intense workout, run a mile when you never have before, finish a new weight lifting routine, or venture to a new fitness class you haven’t tried before. You have a sense of accomplishment. Muscles are sore that you didn’t even know you had. When you surprise yourself, it will motivate you to keep going—or set your sights higher.

9. Don’t chase perfect, chase perfectly healthy. 

The best part about chasing healthy is it’s achievable. Chasing some idealized vision of perfect doesn’t set people up to have healthy self-images or achievable goals. The perfect word can even be a trigger for some. It’s that all or nothing thinking—perfect or nothing at all. Focusing on health provides you with a whole bunch of bonus benefits: increased energy, boosted immunity, enhanced mood, more time alive … You get my point!

The best part of tips is you can incorporate a few at a time or add an extra tip each week. Just start to make small changes daily and you'll surprise yourself with the results.

http://www.mindbodygreen.com/0-9582/9-tips-to-lose-weight-no-matter-how-busy-you-are.html

Lose Weight Fast: How You Can Shape Up Sharpish This Summer

Do you want to drop a few lbs before a big event this summer? Or is the dread of getting in a bikini killing your pre-holiday buzz? Here are a few simple ways you can shape up quick sharp.

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A few food swaps, easy exercises and come clever tricks are all you need to lose a few pounds in the run up to summer season. It goes without saying that losing weight at a fast pace makes it harder to maintain that weight in the long term, the ideal rate of weight loss is 1lb and 2lb a week, according to health experts, but here are a few healthy ways you can make a start in the right direction:

1. Eat mushrooms. The meaty texture of mushrooms makes them the ideal substitute for meat. An easy and purse-friendly food swap that will help you trim down. Mushrooms are having a moment right now, with stars like Katy Perry and Kelly Osbourne said to be fans of the healthy alternative. Simply swap one meal per day for a funghi-based dish and you'll see results. A bonus is that mushrooms are packed full of B vitamins, iron and zinc.

2. Have a pre-gym coffee. Drink a cup of coffee (a black coffee has just five calories) and the caffeine boost will ensure you have a far more effective workout. As well as giving you more energy, a research team based at the University of Illinois believe that caffeine helps stop the pain processing nerves in the brain and spinal cord from working, meaning you'll feel less pain in your leg muscles during your sesh.

CAFFEINE HELPS YOU EXERCISE

3. More sleep. Try and get half an hour more sleep than you usually do. Feeling refreshed means that you'll be less likely to crave sugary, energy-giving, foods the next day. And, as if you need an another reason to spend more time in the horizontal, sleep also boosts your metabolism and allows your body to build muscles, meaning better muscle tone.



4. Water. Kickstart your metabolism by drinking shed loads of H2O. Don't waste calories by downing sports and soft drinks. Often hunger is mistaken for thirst so if you're feeling peckish always try and drink some aqua first.

5. Yogurt. Put down the crisps and reach for a tasty yoghurt. The benefits are easy to see: 1) the calcium tells your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat, 2) the probiotics help maintain a healthy gut, helping to cut down bloating, and 3) it's crammed with vitamins, including riboflavin, iodine, zinc, plus vitamins B5 and B12.

6. Ditch white grains. That means white pasta, rice and bread. Carbohydrates are digested quickly, leaving you hungry and more likely to overeat later, which is never a good thing. 

7. Olive oil is your friend. According to research at the University of Irvine, the oleic acid in olive oil is transformed into something called OEA. This compound relieves hunger and suppresses the appetite by sending signals to your brain telling it you’re full. So, swap your usual salad dressing for a splash of olive oil, or buttered bread for a dunk in the golden stuff, and you'll be good to go. 

8. Wear tight clothes. Nothing gives your diet motivation a boost more than finding your favourite pair of skinny jeans that little bit uncomfortable. Crowbar yourself into something too tight and we guarantee you'll avoid snacks all day. 

9. Portion control. Serve your food on a side plate or one of your children's plates to limit the amount you eat at dinner time. The logic is simple: if it's on the plate you'll eat it, if it's not you won't. 

10. Distractions. Food cravings usually only last about 10 minutes, so if you start to feel peckish, do something else. Phone a friend, go on Facebook, shop online - do anything, just don't eat. 

11. Eat slowly. You might feel like a plonker eating anything other than sushi with chopsticks but it will sure slow you down, giving your brain time to register that you're full. 

Do you have any other fast weight loss tips? Let us know in the comment box below. 

http://www.marieclaire.co.uk/blogs/542995/lose-weight-fast-how-you-can-shape-up-sharpish-this-summer.html 

3 Biggest Weight Loss Mistakes

The countdown to bikini season has begun. But even if you’re busting your butt at the gym and following a nutrition plan down to the peas and carrots, you’ve got to get your head in the game in order to reach your fitness goals, says Rachel Cosgrove, trainer and author of Drop Two Sizes. “If you’re not in a success mindset, a positive mindset, then it’s going to be really hard to overcome that,” she says. So no more easy outs! Be your biggest champion by ditching these damaging habits:

Mistake No. 1: You use the word but
One of the biggest challenges many women face: ending negative thoughts and excuses. Any time you use the word but, you completely discount whatever comes before it. For example: “I am going to cook at home this week, but I don’t know if that will work because I have a really busy week.” Try substituting it for the word and. “I am going to cook at home this week, and I have a really busy week.” Now those two things can coexist. Other words that should be on your no-say list? Try, kinda, and sorta. “They’re a good indicator that your mind isn’t where it needs to be,” says Cosgrove. Stop using these words, and you’ll stop giving yourself an excuse and undermining your progress. Turn “I’ll try to get to the gym three times this week” into “I will get to the gym three times this week,” for example. Once you start to change your patterns, it’ll become easier to stay on track.

Mistake No. 2: You go it alone
“At our gym, everything is in a small group setting,” says Cosgrove. “We found that when we switched from doing private one-on-one training to a small group setting, our results went up.” That’s not totally shocking since social support is so key. A 1999 study done in Pennsylvania looked at the benefits of increased social support for weight loss and maintenance and determined that those who recruited friends had better results at the end of the four-month study. They were also more likely to maintain their weight loss for the long-term. “You need to have people you can brag to, or share that you did something good for yourself and they’re happy for you,” says Cosgrove. “Get those people involved in the changes you’re making—that can really help guarantee success.”

Mistake No. 3: You don’t keep tabs on your habits
Get a journal to log your daily nutrition, your thoughts, and your workouts. “As long as my clients are writing down what they’re eating and their workouts, they’re usually pretty on-task and getting great results,” says Cosgrove. “But as soon they stop keeping track and start to, basically, mentally check out, they get further and further from the plan and further and further from getting results.” Tracking your progress will keep you motivated and accountable.

Adapted from Drop Two Sizes, by Rachel Cosgrove (Rodale, 2013). Find the workouts on DVD exclusively at droptwosizesdvd.com.

http://blog.womenshealthmag.com/whexperts/weight-loss-mistakes/