Here is a great little hybrid workout that hits both cardio and strength endurance.

​SEE THE VIDEO BELOW.

It is great for burning a lot of calories and really working as many muscles as possible in 4 different exercises.

Warm Up:

• Perform 1 x 250m Row 
• Perform 10 Push Ups
• Perform 1km Bike
• Perform 10 Bodyweight Squats

The Workout Round 1: Note the descending reps and distance for each pair.

• Perform 1 x 250m Row + 25 Push Ups (do the push ups in blocks of 5 or on an elevated bar if you cannot do them on your toes or knees)
• Perform 1 x 200m Row + 20 Push Ups (do the push ups in blocks of 5 or on an elevated bar if you cannot do them on your toes or knees)
• Perform 1 x 150m Row + 15 Push Ups (do the push ups in blocks of 5 or on an elevated bar if you cannot do them on your toes or knees)
• Perform 1 x 100m Row + 10 Push Ups (do the push ups in blocks of 5 or on an elevated bar if you cannot do them on your toes or knees)

The Workout Round 1: Note the descending distance for the bike.

• Perform 1km On the Bike at Level 14 + 30 Bodyweight Squats
• Perform 1km On the Bike at Level 12 + 30 Bodyweight Squats
• Perform 1km On the Bike at Level 10 + 30 Bodyweight Squats
• Perform 1km On the Bike at Level 8 + 30 Bodyweight Squats

Cool Down:

• Walk / Stretch / Cycle for 5 mins - It is up to you 

This workout is low impact, safe, but also high intensity and burns lots of calories. It is ideal for weight loss. it has variety to keep you motivated.

It will feel good when you complete it.

When you do it again - either go faster or increase reps or shorten the rest between rounds.

Always get fitter.

​Enjoy.

Here is a quick home fitness workout that requires minimal time and no equipment.

You can do this at home or outdoors and it is perfect for the busy professional who travels a lot for work. Use it at your hotel or on location.

Just bring yourself and a willingness to get a sweat up.

Warm up by performing 5-10 repetitions of each exercise.

​See the workout below.

Think protein is just for beefing up? 

Think again. Many experts believe that low carb diets are powerful because of the increase in protein.

How does Protein assist with weight loss?

Number 1: Satiety

Protein has a good satiating effect. In other words, the feeling of fullness and satisfaction is increased after each meal with increased protein intake. This can reduce the motivation to drop out of a lower calorie diet.

Number 2: Energy expenditure

When you lose muscle you can slightly decrease your metabolic rate (the number of calories you burn at rest throughout the day). 

This means fewer calories will be burned throughout the day which doesn't help with your weight loss goals. Increased protein can help decrease this slowdown.

Number 3: Thermic effect of food.

Eating protein can result in greater energy expenditure after eating a meal (thermic effect of food). This is because it takes more energy to digest and absorb protein. It can take up to 25% of the energy in each serving of protein to actually process the protein.

Overall - aim for a palm-sized or 2 x palm-sized portions of protein per meal.

Choose a variety of sources. Eggs, meat, beans, tofu, protein powder, yoghurts, seafood.

The world of workout nutrition is so confusing.

How much protein should I eat?

What should I eat if I train in the morning?

What should I eat after if I want to lose weight?

The questions go on and on.

Here are 3 simple overriding principles that you can follow to keep it easy for you.

Enjoy the video.

The Dumbbell Step Up is a simple exercise.

It strengthens your legs and muscles around your hips.

You must master the bodyweight version before you progress to weighted step-ups.

If you have done that, and you are ready to add dumbbells, here is a simple tip that most of you will miss at the gym.

It will ensure you get better use of the muscles to be used and thus better results from your training.

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