Style Magazine - - Health And Beauty - BY TIFF HALL, FOUNDER OF TIFFXO.COM

Some­times when I chat to my nin­jas and ask them what their fit­ness goals are, a pretty com­mon an­swer is “I want to tone up”. Get­ting toned is a mix of build­ing mus­cle and de­creas­ing your body fat per­cent­age and you need to boost up mus­cle to get those nice toned shapes. There’s more to it then look­ing good you know, ex­er­cise makes you feel amaz­ing as well!

I like tabata for this rea­son. It’s a kind of train­ing where you work out for 20 sec­onds, then rest for 10 sec­onds, re­peat­ing eight times for four min­utes.

By speed­ing up our me­tab­o­lism and de­creas­ing our body fat, we in­crease our lean mus­cle mass as we turn it into fat fight­ing lean and green machines. When train­ing in tabata reg­u­larly, your me­tab­o­lism speeds up per­ma­nently. Your clever body will re­place fat with lean mus­cle and mus­cles are lit­tle fat fur­naces that burn calo­ries all day long, even when you’re not work­ing out.

Try ev­ery ex­er­cise for 20 sec­onds with a 10-sec­ond rest for four min­utes du­ra­tion. Just re­mem­ber, there’s al­ways a rest around the cor­ner!

Speed­bag: With both of your hands make a fist. Raise your fists in the air so that your arms are at a 45-de­gree an­gle. Your hands should travel in small cir­cles con­tin­u­ously ro­tat­ing in the air as you mimic hit­ting a speed bag. Start off slow to get your rhythm and build to higher in­ten­sity un­til those hands are fly­ing so fast they’re a blur.

V snap: Be­gin by ly­ing out stretched on the floor. Brace your core and make sure that your back is flat on floor by push­ing your belly but­ton down to your spine. At the same time raise your arms and legs and sit up into a V po­si­tion as you aim to touch your toes.

Curtsy squat: Start from a stand­ing po­si­tion and step your right leg be­hind you to the left so that your thighs cross over, bend­ing both knees as if you were curt­sy­ing. You will feel it work­ing the out­side and in­ner thigh as well as your calf and butt. Sink low so your knees are as close as you can get them to the ground.

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