Elite Body Squad RSS

It is calories not carbs that really matter when it comes to fat loss. Staying in a calorie deficit is what is going to make you lose weight, and provide greater results. Fruits can easily add up to and put you above your total calorie intake - so be mindful. Behaviour change is at the root of taking steps to improve your health. It’s important to recognise that not all fat is created equal - fat intake from natural sources such as fish, nuts and some types of meat can actually improve your fat-loss mechanisms. The body does not “spot... Read more

The opportunity for muscle growth starts the very second you stop lifting, and that growth can’t happen without a proper recovery strategy.To get the most out of your workouts, you must always prioritise your post-workout recovery. So to stay on top of your game, and ensure maximum gains, you must:#1 Don’t skip stretching Allocate at least 20 minutes after every workout to cool down and stretch. By building this into your workout plan you are less likely to skip it. Stretching relieves muscular tension, aids flexibility and should be taken seriously.#2 Think about what you eat after your workouts The food you... Read more

Bodybuilders, or even those who put a healthy lifestyle at the top of their priority list, strive to eat a well balanced diet and to never skip meals. Yet fasting has been a controversial subject amongst the bodybuilding community for years. There are those who believe that fasting can be very beneficial for the human body and acts as a proper detox. We give you our top five pros and cons:✅ ProsDetox the body from harmful substances. Allows the body to rest and the stomach to heal. Can give you huge gains when you continue eating normally again. Stops you... Read more

Have you ever thought about overnight oats as a way to fuel up after an intense gym workout session? They are quick, delicious and healthy.If you don’t have time to prep loads of food, consider overnight oats as a delicious alternative.You need a mix of ingredients including oats, way protein, fruit, Greek yoghurt, coconut oil, peanut butter, flaxseeds. Once you’ve combined all the dry ingredients then it’s time to add your wet ingredients and water – so the coconut oil and Greek yoghurt etc. You add water until the oats are fairly well covered. As a rule of thumb, it’s... Read more

Elite Body Squad Ambassador Brandon Daord hopes to make professional boxing his long-term career, but there are other reasons why boxing is the workout of choice for so many. Not only is fighting a strength and cardio workout in one, it's the best way to get in tune with your inner badass!These five punching perks will convince you to put on a pair of gloves:🥊 You’ll tone every muscle - boxing improves overall fitness and will boost your strength and cardio. It’s a two-for-one workout where you will use your upperbody as well as your hips and legs.🥊 Burn calories,... Read more

Make smarter decisions when planning meals and save time and money. In just a few hours each week, you can take charge of your macros, shopping budget, and health.Meal prepping will be different for everyone and depends on your lifestyle and goals. Read on for more top tips...❗️Make sure your kitchen has all the helpful tools - food scales, sharpknives, storage containers, freezer/storage bags.❗️Fill your cupboard with the basics - rice, dried pasta, cooking oils,spices, seasoning, condiments, protein powder.❗️The planning - make sure your shopping list covers your need for protein, vegetables, healthy fats, and starches but try to always... Read more

Gluteal (booty) training is probably one of the most fashionable body parts to train in the gym right now, and I don’t think it’s going away any time soon! Here are a few of my top tips:🍑 Try different stances in your squats - narrow, straight and particularly sumo!🍑 Make sure your training is progressive. You should notice that you’re getting stronger and training for longer. Your muscles will adapt to your sessions and yet you will hinder the results if you don’t keep working hard and moving the goalpost.🍑 Do not waste time with air kicks and non-weighted exercises.... Read more

While building muscle it's possible to gain more weight without adding fat. Check out Elite ambassador Chloe Barrigan and her top 10 tips: Don't:❌ Reduce calories excessively❌ Cut out foods you enjoy❌ Be restrictive and then binge❌ Replace meals with shakes❌ Drink skinny tea's or juice diets Do:✅ Track calories✅ Eat a variety of different foods✅ Allow some treats ✅ Eat protein with most meals✅ Drink water Read more

Ambassador Anthony Larson prepares for a bodybuilding competition and is only 5 weeks out! So with the contest only around the corner, for anyone competing in the coming weeks, you have some serious decisions to make in order to be in the best shape of your life.💪 Know your foods inside-out. Keep track, clamp down on your diet, control what you’re eating, know your food. There’s absolutely no margin for error.💪 Maximise training without the risk of injury. Stick to what you know, don't start experimenting, perfect the pose and perform them during training.💪 Supplements are popular at this level... Read more

Hitting the gym to lift weights can be a fun hobby, but you need definite goals to get leaner, bigger, and ultimately stronger. Think about your workout plan, and understand what’s needed to build bigger muscles. It’s not just about lots of sets and lots of reps.But what is the best way to build your muscles? For years it has been debated within muscle-building communities, but the message is clear whilst the number of reps will significantly increase size, the amount of weight we lift has a huge bearing on how large we eventually become.If you’re a beginner, you could... Read more

WORKOUT MYTHS... Myth: Sit-ups are the best way to get 6-pack abs Truth: Sit-ups or crunches targets only your abdominal muscles and strengthens just a few muscle groups. Unlike planks, which use several groups of muscles along your sides, front and back. If you want a strong core, especially the kind that would give you 6-pack-like definition, you need to challenge all of these muscles and look very carefully at what you eat Read more

WORKOUT MYTHS... Myth: Weight lifting turns fat into muscle Truth: You can't actually turn fat into muscle as physiologically speaking, they're two different tissues. Weight training helps build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats like those found in olive oil and fish. Read more

Exercise during pregnancy: to lift or not to lift…That is the question!!! There is a lot of interest in pre/postnatal training and it’s important to consider strength training to keep women’s changing bodies as strong, stable, and comfortable as possible and for as long as possible.There’s so much hormonal change going on, one of which is the increase of the hormone relaxin. Yes, this promotes soft tissues such as ligaments and tendons to become more relaxed and flexible, however through carefully controlled strength training you can avoid the risk of injury. A properly planned training program will help decrease aches... Read more

WORKOUT MYTHS... Myth: The best time to work out is first thing in the morning Truth: Some research suggests that exercising first thing in the morning might help speed weight loss, by priming the body to burn more fat throughout the day. But to be honest, the best time is whatever time allows you to exercise most consistently. Ideally, you want to make physical fitness a daily habit, so if late-night trips to the gym are your thing, stick with it. If you prefer a morning run, do that instead. Read more

FOOD MYTHS... Blueberries are damn healthy – True! Blueberries are rich in antioxidants, the ingredients that are found in most fruits and vegetables. Their main job is to protect cells and prevent various diseases. Think about the colour of fruits and vegetables you eat and this is an excellent indicator, telling you what types of antioxidants your food contains. Be as colourful as you dare! Read more