If you are like me, you will love finishing up a good cardio session dripping in sweat and just waiting for the endorphin hit to come.
I keep my sweat sessions interesting, always giving cardio equipment a wide berth. So many people are lead to believe they HAVE to use cardio equipment in order to lose weight, but to be honest, it is far more effective to use functional full body moves, plyometrics, and explosive sprints to give your metabolism a good kick in the butt.
Today’s clip is a compilation of things for you to try. When I did this session I uses a method of training called TABATA. For those of you who are new to this style, it was invented by Izumi Tabata of the Japanese Institute of Sport. It is high intensity intervals that only needs to go for 20 minutes to have you sweating and gasping for air.
Tabata = 20 work/10sec rest x 8
Rest 1 minute
Basically you do the same exercise for 8 sets (4 minutes), when you change exercises have a 1 minutes rest and choose 4 different exercises. You can use the exercises in the clip below, or if you don’t have the equipment choose, an exercise that is going to use full body and really get your heart pumping.
I would love to hear about your favourite type of cardio/sweat session in the comments below. Make sure you are a part of my facebook page to receive daily inspiration.
If you love keeping your cardio interesting and will try this method ‘LIKE’ the post before you leave this page.
A little leaner everyday,
Amanda
The Queen of Lean
Without a doubt chin ups are one of the best exercises for toning and sculpting your arms. But aside from that, nothing turns heads more in the gym than a chick that can comfortably push out a set of 10 to 12. So ladies, watch this clip, get stuck into the training and in no time you too will be busting out some chin ups of your own.
I would love to hear your questions and feedback on this clip and also how your training progress is going. If you are one of those chicks that is going to be adding chin ups to your repertoire click ‘LIKE’ before you leave this page.
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A little leaner everyday,
Amanda
The Queen of Lean
If you are like me then it is pretty safe to say that you put every effort you can muster into being fit, eating well and looking after yourself. You seem to be following all the rules from A-Z, but still every now and then you wonder why the heck in ALL these efforts that you don’t have amazing flat abs, lean legs and basically a Jennifer Aniston rig to die for?
Most of the times we think that by training more and eating less must surely be what is missing. That is what we have been taught right? Energy in=energy out? So it begins… this frustrating road where without realising it, you are so focused on your goal that you are running yourself into the ground and left feeling utterly exhausted. Somehow this seems like a a better option than giving up on looking perfect perfect perfect!!!!
If you are nodding your head because this seems like a rendition of what you have said so many times before, it is because I too have been down that road. It wasn’t until I became more aware of certain blocking factors that were standing between my own personal goals but also my client’s goals that I was able to have a more balanced approach to training, eating and lifestyle.
Stop Stop Stop!
This is not a battle that you can win by doing more training and less eating, you have to be smarter in your approach. Trust me when I say, if you body is given a chance you WILL find it relatively easy to stay lean and you should get to a point where you don’t have to train 6-7 plus times per week in order to do it.
Ok so this is all good and well to say but where do you start?
What Are Blocking Factors
A blocking factor is something that causes you to plateau at a certain weight. No matter how hard you push you will struggle to get beyond it unless you solve what is stopping you in the first place. As a BioSignature Pracitioner this is exactly what we are best at solving, mostly it will be either hormonal, lifestyle or both that is standing between you and getting lean.
You know what, you can stamp your feet and throw you fist up in the air (like I did) or you can take steps to firstly identify your blocking factor and then break through to the other side.
Blocking Factors to Consider
Boom! Let’s kick off 2012 in fine Queen of Lean form and set you up to have an awesome, oh so fit, sculpted booty, dream catchin’ kind-of year. No doubt you are feeling refreshed, inspired and wondering and already planning some magic for 2012. This post is all about giving you a couple of tactics to help bottle this inspired feeling, screw the lid on tight to ensure you keep high motivation humming the whole year long.
1. Be Grateful and Write Your Dreams
I had an epiphany last New Years, which funnily enough was sparked by a random drunk guy. As I was heading out to celebrate New Years, I said to my husband that one of my resolution’s was to be more grateful for what I have in my life. At the strike of midnight this (half cut) man approached me and keep saying over and over ‘just be grateful.’ Call it a crazy coincidence or fate, but to be honest it still gives me a little tingle just writing about it. This moment really got me thinking; How often do we brush over the little things, sometimes even the big things and take them for granted? This epiphany inspired me to start a gratitude journal.
If you want to live more in the moment, focus on positivity and create your dreams, I can’t encourage a gratitude journal enough. It may sound fluffy to some, but it is a proven fact that people who keep a journal are overall happier and also get the added kicker of sleeping better at night. Personally I feel by writing 3 things that you are grateful for just before hit the pillow ties a nice bow on the end of day . If your day has been particularly crappy it is always nice just flick back through the previous pages.
Your journal can also be there to write down your dreams including the things that you want more of in your life. Write them as if they have already happened, you will be surprised at the magic that is in ink.
2. Sculpt Your Best Butt in 2012
Every workout you do should have one of the following ‘Queen’ exercises in it to make sure you are getting the most bang for your buck and the best hormonal response from your training session.
Remember making little changes bit by bit is what will always add up to a big overall result. I am looking forward to being a key part of helping you KICK BUTT this year. No point in accepting anything less.
Make sure you are a part of my facebook community where you will get daily tips, inspiration and also pointers from other members of the Queen of Lean.
Shhhhh just a little heads up that the Ultimate Queen of Lean Transformation Day is about to hit Melbourne very very soon.
I would love to hear how you go with your full range squats and make sure you share this post by hitting ‘LIKE’ before you leave this page.
A little leaner everyday,
Amanda
…On the twelfth day of Christmas my true love gave to meeeeee, 12 Shots of Vodka, 11 bite size chocolates, 10 spoons of pudding, 9 legs of turkey, 8 pieces of ham, 7 sticky biscuits, 6 brussels sprouts, 5 miiiiiiince pies, 4 Champagnes, 3 french pastries, 2 pavlovas and spare tyre round the middle.
Now we certainly don’t have to turn into Scrooge this Christmas in order to stay or get lean. It is a fabulous time of year and should be celebrated. But this post is a must read if you want to kick up your heels and come out the other end with no weight gain, hey you could even end up leaner.
1. Hit the Gym First Thing
Most soirees are either lunch or evening, which is perfect for sneaking in your workout first thing. Not only will you turn up to your ‘do’ lookin fresh and keep your training on track, there are also some great scientific benefits that you will be able to cash in on.
You probably already know that I am big fan of having a protein shake straight after you train, additionally if you want to build more lean muscle a little carbohydrates hit helps with protein absorption. So if you keep your workout close to your shin dig then this can actually aid in the building of lean muscle.
The other scientific benefit is after training your muscles contain a substance called glut-4. If still present while eating, this will tell you body to transport the energy to your muscles rather than storing as fat cells.
By chance you don’t fit the workout in, you can opt for doing 90 seconds of air squats to get a similar benefit, maybe just choose to do them in a toilet cubicle!
2. Steer Clear of the Beer
The the problem with beer is not just in the extra calories, it actually alters our hormone profile by elevating your estrogen levels. A woman with high estrogen, will retain fluid and in overall find it hard to lose weight, particularly if trying to get super lean. Wine, in particular Red Wine has the least impact on your waistline with White and Rose a close second.
For those endurance Christmas events why not slip some soda water in with your white wine? I figure this will not only draw out you drink, out but a little hydration with your dehydration can never go astray.
3. Don’t be too picky
A little of this, then a little of that, can add up to a lot of food without realising it. If possible stick to plating up food so you know your portion. Make a beeline to the roasted meats and veg so that they make up the bulk of your meal. We all know that protein is filling, so by the time nibbles and desserts are coming around you will already feel quite satisfied.
Remember on your days in between your celebrations to include foods that naturally boost your metabolism. But most all enjoy the Chrissie cheer and have fun this silly season because after-all ’tis the season to be jolly.’
If you enjoyed this post spread the Christmas cheer by clicking ‘LIKE’ before you leave the page.
A little leaner everyday,
Amanda
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These are the best balls you would have ever tasted! If you have not yet tried a Queen of Lean recipe, you must not go past this one. A great snack on the go, breakie on the run, in your kid’s lunchbox or a fabulous alternative to replace a shop bought protein bar, which we all know can be packed with sugar.
These Lean Power Balls are completely natural high in protein and the only sweetness you taste is from Stevia.
Queen of Lean Power Balls
You will need 1 cup of Organic oats ground down into a flour in your mixer
1 cup of well cooked carrots also blended until they make a paste
4 Tablespoons of Organic Coconut Oil melted in a small saucepan
1.5 Cups of Almond Meal
3 Scoops of your favourite flavour of Lean Whey
Mix all of the ingredients together until they form a paste and roll into small 3-4cm balls
Then crush up some almonds and roll the balls in them until they stick to the outside of your power balls
Lay them out on baking paper on a oven tray and cook for 20-25min on 150 degrees celsius
I hope you love these as much as I do. I am going to cook up some for my client’s for Christmas.
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A little leaner everyday,
Amanda
The Queen of Lean
An equipment fav of mine is the kettlebell. In a kettlebell session you are simultaneously targeting postural and big moving muscles, whilst also training speed, co-ordination, aerobic capacity, endurance and agility. Bang! All this rolled into one is certainly going to make you leaner faster.
Most of you will already know that I have minimal, if any, cardio equipment work in my training week. Instead you will find me sweating it out with a kettlebell in hand or making my way through a challenging sweat circuit. Personally I find this type of training is not only super duper effective but it is more mentally stimulating.
Today’s challenge in broken into an intense time split of 40sec work with a 20sec rest. We are going to complete 20 rounds making your session time a total of 20 minutes. Your challenge is to beat the number of reps that I clock up for each exercise. Have your pen and paper handy to record your results for each round and check the table below to see how you went. Oh and don’t forget to leave me a comment.
Well that’s all from me. Make sure you click ‘LIKE’ so that your friends can try this challenge as well.
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And this…..
Yup, it is THAT time! The Queen of Lean exercise challenge for this week is on. I am asking you to step up to the plate, push your boundaries and most importantly try and smash my workout time.
I am not going to lie, this challenge is pretty tough. But I guarantee by the end, you will wipe the sweat from your brow and be super impressed yourself that you pushed your limits. That’s what it is all about, your training should never get easier, you just get stronger.
So, there’s 5 rounds to your challenge. Please ignore that I only said four in the video, I was pretty smashed myself! Your first round will kick of with completing 21 reps of each exercise. Once you have finished one full round of all 4 exercises, shave off 3 reps and go again until. You are done and dusted once you have finished all 5 rounds.
See the breakdown below, watch the clip for the exercises and SWEAT YOUR BUTT OFF!
Round 1 – 21 Reps
Round 2 – 18 Reps
Round 3 15 Reps
Round 4 – 12 Reps
Round 5 – 9 Reps
Don’t forget to start your timer. This took me 25min 21 seconds. Good Luck!
If you can think of some friends that enjoy a good sweat session, a great challenge and also want to get leaner then click ‘LIKE’ before you leave this page.
A little leaner everyday,
Amanda
The Queen of Lean
By this time next week would you like a little less ‘love’ in your handles? Have cleared out some junk from your trunk? And slip a little more easily into that pair of skinny jeans?
Now, I could break into a spiel telling you to eat well, hit the gym, blah blah. Of course, it goes without saying, these are important elements in losing weight. But I am guessing you heard it all before. Today, I am giving you my 5 quirky, left of the middle ways that will have you leaner by the time this day rolls around again.
5min Cold Shower Before Bed
I’ll admit, I have only tried this technique twice due to it’s brutality. I tell you 5 minutes is a long time when you are standing under freezing water shivering your butt off!
The science behind the cold water exposure is it leads to fatty acids being released to provide fuel for shivering. Additionally it also promotes your muscles to use energy stores rather than the energy being stored as fat. If you are game, go for it I say. One thing is for sure you do feel great afterwards.
COMPLETELY Cut Sugar including Fruit Juice!
The insulin spike from sugar and high GI foods is where many people fall into trouble with weight gain. Having a complete week off all sugar, can be challenging for some, but in the end very liberating. Increase your protein and ensure that you have 1-2 teaspoons of good fats to help with cravings.
This sugar cut also includes fruit juice! Fruit is packed with vitamins and minerals and essentially good for you. But if you strip out the fiber and pulp, all you are left with a concentrate of sugar and water. On the sugar scale it is not much better than having a can of COKE!
Also remember when you take on this challenge look for hidden sugar in packaged food. Better still, eat only unpackaged food for the week!
Take CLA
Conjugated linoleic acid is a natural component which is found in beef, turkey and a some dairy products and has been proven to reduce stored body fat. Taking around 5g per day of CLA amongst other benefits can help to reduce stomach fat.
Boost Up Your Fish Oil Dose
This is a technique that I do bang on about a bit, but there are so many benefits packed into fish oils. Anti inflammatory, brain function, cardiovascular, skin and eyes etc. etc. but let’s cut to the chase, how is it going to make you leaner?
Fish Oils turn on the lipolytic gene and turns off the lipogenic gene. This basically means, it tells your body to USE fat that is stored, and to STOP storing more fat. This is a sneaky little technique that I employed from Charles Poliquin, and can actually have you drop 1kg by the end of this week!
For the dosage, If you know your body fat percentage, then have the same amount of fish oils in grams per day. If you are unsure, approximately 5g of fish oils with each meal (4-6 meals per day) will do the trick. Go to a health food store to pick up a good quality fish oil, I prefer the liquid.
Lemon Detox Diet
I have a very different version of the lemon detox diet. It involves squeezing lemon juice on your food to help stablise your glucose response. I also recommend having 2 large glasses of water with lemon juice first thing as a little morning detox and energy kick starter!
Give these techniques a go, it could be the very thing that gets you to the next level.
Don’t forget if you enjoyed this post click ‘LIKE’
A little leaner everyday,
Amanda
The Queen of Lean
Have you ever had one of those moments where you wonder if all your efforts are paying off? You constantly watch what you eat. Exercise every other day. But because you see yourself everyday, you are sometimes just little unsure of the results you are achieving.
Maybe you are one of those people, that tries to get a gauge by doing a little self administered caliper test with your fingers? Pinching just the important parts. The love handles, right near your belly button, possibly around the thighs? Don’t worry, I do the same.
Now, we all know the scales are not our friend. They are a lying, cheating, piece of apparatus, that sit in the bathroom waiting to torture you. Of course if you have weight to lose, eventually they will go down. However, they never give you a correct true picture of exactly what change your body is undergoing.
Personally speaking my scales in the last 3 years have shift down 2kg, but the overall change is dramatic. Muscle weighs more than fat, my friends! Fact. If you are gaining muscle it is going to make you shapely, lean, sexy and boost your metabolism. These are all good good things that the scales will punish you for. So how can we get a true measure of what is happening?
1. Dexa Scan
Is Duel energy x-ray absorptiometry, and is the most accurate method to measure your body fat percentage. You will not only just find out your body fat, it will tell you a heap of other cool information such as bone density (for females), lean muscle in kilos and even give you an accurate breakdown per body part.
Your report also contains a very descriptive drawing, with different colours to differentiate between body fat, lean muscle and bone. The cost of a scan is usually between $50-$100 so because it is a little bit more pricy you could use Dexa scan in intensive training periods to give you extra drive.
A special offer to anyone in Melbourne who would like a Dexa Scan if you Quote The Queen of Lean you will get a 10% discount. Bodyscan 530 Little Collins Street, Melbourne 9909 7766
2. Girth Measurements
This is your cheapest, do it yourself kind of approach. Girth measurements will still give you a good picture of what is happening, best of all you only need is a tape measure and a friend to give you a hand. Watch these handy instructions to make sure you are consistent with your tracking.
With your girth measurements you will get a better idea of what is cinching in (or out) however the main disadvantage is you can’t differentiate between how much lean muscle you gain and fat you are losing.
Whatever the method, I think it is always important to track what goal is important to you. Celebrate all the little wins along the way, it makes the journey that much more enjoyable
A little leaner everyday,
Amanda
