FitChicks Insider VIP – Sixth Edition

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Welcome to the first edition of the Fitchicks Insider VIP Newsletter for 2014.

The start of a new year usually brings with it New Years Resolutions or at least some sort of goal setting for the year. A common goal is weight loss. Women don’t just want to lose weight, they want to lose so much off their stomach, so much off their hips and also lose the bingo wing arms. This targeting for fat loss is called spot reduction.

 

Spot reduction is the belief that fat can be targeted for reduction from a specific area of the body. Some believe it is possible to achieve spot reduction through exercise of specific muscle in the desired area such as exercising the abdominal muscles in an effort to lose weight around the mid section. However any fitness expert will tell you that it is not possible to reduce fat in one area by exercising that body part alone.

 

Fat loss comes as a result of diet and regular exercise working the large muscle groups over the entire body. Genetics and gender also play a role but as these are factors you cant change, work on the ones you can.

What you can do is:

1. Watch your diet. If you need help with this register here for our next Precision Nutrition Course starting on 20th January.

2. Perform compound movements that work the large muscle groups forcing you to squat, lunge, push, pull and press.

3. Increase your lean muscle tissue. This will lead to an increase in your metabolism which in turn leads to fat loss.

4. Keep your routine varied. Change your routine every 6 to 8 weeks to keep your body guessing and your metabolism firing.

Here’s to a great 2014 FitChicks.

 
Dave Lambert
Oxygen Health & Fitness
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Tricep Push Up
 
The tricep push up not only works the triceps but also the chest, front shoulders and abdominals.Start in a plank position with your hands underneath your shoulders either flat on the ground or holding onto push up bars. Lower your chest towards the ground, keeping your elbows tucked in beside your waist and pointing back behind you. Push up to the start.
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Spotlight
Engage your core throughout the move.
 
Engaging your abdominal muscles and squeezing your glutes will keep your back straight and help to stop your lower back sagging towards the floor. If your technique gets sloppy there is no shame in dropping to your knees to finish the set.
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watch video
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Another FitChick joins the ranks
 
SpotlightRachel Braun joined the 7pm FitChicks for her first session on Tuesday after her first official session with Oxygen on Monday with the infamous Punisher Sled. Rach comes from a sports background with particular skill at Hockey and also being a Member of our Oxygen Touch Footy Team… and it shows! She jumped in and deadlifted 60kgs with great technique and apparent ease. She already looks the goods on the purple band Chin Ups and did 2 sets of 6 at full hang and barely raised a sweat. I think she may actually give her sister Jade a run for her money, watch this space!!
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An inspiring transformation
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Obviously we can’t show any big transformations over the Christmas period so I thought I’d put a different photo in to inspire you for the year ahead. I’m keen to see who’s next. Is it you?

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

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