Latest news with #fitness
The Sun
a minute ago
- Entertainment
- The Sun
How to get Ellie Goulding's arms: The 3, 20-minute workouts that will tone flab fast for strappy top weather
IT was all eyes on centre-court at Wimbledon last week. But one of the most distracting of celebs in attendance this year was Ellie Goulding. Namely, the singer's bronzed, svelte arms that left us thinking - how can we get arms like that? 19 19 19 They weren't bulky, but perfectly sculpted – a testament to dedication and smart training. It's no secret that 38-year-old Ellie has always been into fitness, even once describing it as an addiction. The mum-of-one's love of boxing also goes way back and she often shares videos online of herself sparring - as recently as last week. But this summer, it's clear Ellie has been focusing even more on defining her upper body, as her arms look better than ever than years goneby. As a personal trainer, I often get asked by women how they can get 'toned' arms without getting 'big'. Firstly, women's hormonal structure is different to men which means we simply won't get 'big' without trying extremely hard to. It takes a lot of weight lifting, a lot of food and many years of a consistent routine to get there. Though resistance-based training is the key to get Ellie's look, it easier to achieve than you might think and you can see results within a few weeks. Secondly, being 'toned' essentially means you have lean muscle - this means building muscle and losing the fat that lies on top, so that the muscle is visible. So using a pair of super light dumbbells (e.g. 2kg) won't do much. 19 19 I always say, 'if the last couple of reps in a set are easy, then the weight is too light'. Your muscles aren't going to grow if your muscles aren't challenged, either by a heavier weight or perhaps a higher rep count. So, what does it actually take to shape your arms so they're muscular, lean and feminine? Here are three 20-minute workouts that I recommend you do each week - they are short and sweet so you can either add them to another workout, or just do it alone. Two involve weights while the third is a high intensity interval training (HIIT) workout that doesn't use any equipment - the purpose of this is to get your heart rate up, and help burn fat. As the weeks progress and you become stronger, either increase the weights you use, slightly increase the rep count and/or slow the exercises down to keep your muscles under tension for longer. For the weighted workouts, you only need dumbbells, however you might need a small selection of dumbbells as it's likely you'll be able to go heavier on some moves than others. Don't forget, carrying heavy shopping, picking up the kids, doing housework and even wearing wrist weights when you're out walking, are all easy ways to keep your arms working hard too, alongside your workouts. Biceps and triceps: The front and back muscles on your upper arm The biceps (bulging muscle at the front of the upper arm) and triceps (the opposite of the biceps) are the most recognisable arm muscles. When there is lean muscle, it helps tighten the arm up. Working on the triceps, for example, can help with what some call 'bingo wings'. Do three sets of each of the exercises below. Rest for 30 to 45 seconds between sets and exercises. Bicep curls 10 - 12 reps Stand with a dumbbell in each hand, arms down by your side. Palms should face away from you. Bend at the elbows and curl the dumbbell up to shoulder height, then slowly lower down. Hammer curls 10-12 reps The same exercise as above, but this time, your palms will face in towards each other. 19 Tricep extension 10 - 12 reps Hold one dumbbell up overhead with both hands. Keep your upper arms close to your ears as you bend at the elbows and lower the dumbbells behind you. Then lift it back up to the start. 19 Tricep kickbacks 10 - 12 reps each arms Bend forward a dumbbell in your hand. Tuck your elbow in and lock your upper arm to the side of your body, straighten your arm back, then bend at the elbow and lower it down. 19 19 Shoulders and arms: For the defined edges at the top of the arm The defined muscles that run from the top of she shoulder to the first indent is mostly shoulder muscle. And Ellie's were poppin' at Wimbledon. These exercises will burn the tops of your upper arms and help grow that muscle. Seated shoulder press 10 -12 reps Sit on a bench or on the floor and press the dumbbells up overhead. Then slowly lower them to shoulder height. Front to lateral raises 8-10 reps Hold a dumbbell in each hand, palms facing you. Lead with your elbows and lift both arms up straight so they're at shoulder height in front of you (front raise). Keep them straight as you move your arms out to the side (lateral raise). Then lower your arms back to the start. 19 Bent over flyes 10 - 12 reps Hinge at the hips, lower your torso slightly towards the floor and hang your arms down towards the ground, a dumbbell in each hand. Palms should face eachother. Lift your arms out wide, keeping your arms relatively straight, pause, then lower back down. 19 Upper body HIIT workout This time, you're going to work your arms while increasing your heart rate and getting a sweat on. Do each exercise for 30 seconds, then rest for 30 before going onto the next. Do this circuit five times. Press ups Start in a high plank, hands under your shoulders. Bend your elbows and lower your chest to the ground. Then push up through your palms to return to plank. Drop to your knees if needed. 19 Tricep dips Sit on the edge of a chair, hands being your butt. Slide off the chair, bend your elbows and lower your body towards the ground. Keep your elbows pointing behind you. Push up through your palms to return to start. Shoulder taps In your high plank position, tap your right shoulder with your left hand. Then tap your left shoulder with your right hand. Keep alternating. Mountain climbers Staying in the high plank position, drive your left knee up to your chest, then step back and repeat with the right knee. Repeat this, moving quicker and bouncing between your two feet. Eat your way to Ellie Goulding-esque arms Working out is one thing, but your diet will also help you to get lean arms like Ellie. Protein is king Alongside your upper body workouts, you need to be focusing on a primarily whole-foods diet, with plenty of protein, which helps muscles repair and rebuild after exercise. Protein is also filling, so making sure you have plenty of protein at each meal, can stop you reaching for unhealthy snacks. If you can, eat some protein within an hour of your upper body to support your muscle recovery. This could be your next meal, depending on the time, or a snack of a slice of toast with cottage cheese or a bowl of protein-rich Greek yoghurt with berries, for example. Cut back on ultraprocessed foods Consistently eating sugary, processed foods won't help you hit your lean-arms goals. In fact, research in the American Journal of Preventive Medicine has linked a diet high in ultraprocessed foods (think crisps, pastries, chocolate and cakes) to more body fat. Keep these foods to a minimum or just allow yourself one small 'treat' a day, so you don't feel deprived of the foods you like. As well as this, try not to rely on processed protein-rich foods such as protein bars and protein powders. While they can be useful, they often pack in a lot of additives and sweeteners which can sometimes make you crave more sweet foods. Science backed ways to lose weight Calorie deficit To lose weight, it's essential to consume fewer calories than you burn. This can be achieved through a combination of diet and exercise. Prioritise protein Protein-rich foods can help increase satiety, promote muscle growth, and support weight loss. Increase fibre intake Fibre-rich foods can aid in weight loss by promoting feelings of fullness and helping regulate blood sugar levels. Limit processed foods and added sugars Reducing the intake of these foods can significantly impact calorie intake and contribute to weight loss. Engage in regular exercise Aerobic exercises (like walking, running, or cycling) and strength training (like lifting weights) are both beneficial for weight loss. Prioritise sleep Adequate sleep is important for hormone regulation, appetite control, and overall weight management. Manage stress Stress can lead to unhealthy eating habits and contribute to weight gain. Finding healthy ways to manage stress is crucial.
Yahoo
an hour ago
- Entertainment
- Yahoo
NFL quarterback Josh Allen says he's cutting out these 2 foods — and his diet is 'probably the best it's ever been'
Buffalo Bills quarterback Josh Allen sticks to a protein-heavy diet and steers clear of butter and dairy. He also works out four days a week, usually alternating between upper and lower body workouts. His recovery routine includes tools such as an infrared sauna with red light functions. NFL player Josh Allen, 29, isn't just training hard; he's also eating clean. In an interview with GQ published Tuesday, the Buffalo Bills quarterback spoke about his fitness routine and how staying in shape starts with his plate. Allen, who married actor Hailee Steinfeld in May, says his diet has never been better. "Honestly, right now, it's probably the best it's ever been, partly because I wanted to look good for some recent events in my life. I was making sure that I was staying fit and slim so I could fit in the clothes," Allen told GQ. He says he's not extremely hungry when he gets up in the morning, so he usually eats a light breakfast or lunch. "Sometimes I don't eat breakfast, and I don't follow the intermittent fasting diet," he said. His diet is heavy on protein, including steak, chicken, and fish. "Sushi is like my favorite food right now, so it's helped me with diversifying my proteins and what carbs I'm taking in. But I'm not sitting here counting calories," he said. When he goes back to Buffalo for training, there's a chef who cooks for the team at least twice a week, he said. "I'm also taking the butter and dairy out, trying to eat very clean," he added. In terms of exercise, Allen says he trains four days a week — Monday through Thursday — usually alternating between upper and lower body workouts. On days he feels like doing a full-body workout, he goes for a swim. "I grew up swimming competitively, and especially for what I do in my job, swimming is so good for my body," he said. Allen says he aims to get at least eight and a half to nine and a half hours of sleep a night. He's also added some modern tools to his recovery routine — most recently, an infrared sauna with red light functions. "Me and my wife have been doing that almost daily," he said. Allen isn't alone. Staying on top of diet and fitness is practically a full-time job for NFL players. Raheem Mostert, who plays for the Las Vegas Raiders, previously told Business Insider that he takes an "everything in moderation" approach to his diet. Although he doesn't restrict himself too much, he's willing to make smarter choices to feel his best. "Prime example; if I'm eating a burger, I probably have no cheese on it just because I know that it's an inflammatory issue for me," Mostert said. "So I try to cut out those little things." Kansas City Chiefs executive chef Erin Wishon told BI that a popular breakfast item among players is steak and rice. "The steak, particularly a lean beef tenderloin filet, provides high levels of protein, iron, vitamin B12, and healthy fats. Paired with rice, which offers quick carbohydrates, this combination makes for a highly satiating meal, especially for those with lean dietary preferences," Wishon said. On the other hand, Roman Montijo, the Philadelphia Eagles' performance chef and registered dietitian, told BI that bone broth and breakfast quinoa are favorites among the players. A representative for Allen did not immediately respond to a request for comment sent by Business Insider outside regular hours. Read the original article on Business Insider
Phone Arena
2 hours ago
- Phone Arena
The Garmin Vivoactive 5 is way more attractive at a massive $110 off on Amazon
Garmin Vivoactive 5: save $110 at Amazon $110 off (37%) The Garmin Vivoactive 5 is a fantastic choice for workout enthusiasts at its current Amazon price. Right now, the e-commerce giant offers the Black model for an impressive $110 off its original price, knocking it to one of the lowest prices we've ever seen. Buy at Amazon Receive the latest mobile news By subscribing you agree to our terms and conditions and privacy policy Grab Surfshark VPN now at more than 50% off and with 3 extra months for free! Secure your connection now at a bargain price! We may earn a commission if you make a purchase This offer is not available in your area. Are you looking for a GPS watch with multi-day battery life and an AMOLED touchscreen for less than $200? The Garmin Vivoactive 5 might just be right for you. Usually, this bad boy goes for just under $300, but Amazon's latest promo brings it to a much sweeter price. Possibly for a limited time, the device is 37% off, saving you an impressive $ Amazon has launched many deals on this Garmin watch , this 37% markdown is a first. However, it's not just the e-commerce giant feeling generous. In fact, Walmart matches the deal, offering the same $110 discount on the Black model. Whichever merchant you choose, you're saving big!Sure, the Galaxy Watch 7 is available at roughly the same price right now, but it doesn't offer an 11-day battery life. The Vivoactive 5, meanwhile, has multiple features designed to reach and maintain your fitness only does it track all your activities, but this bad boy also has Workout Benefit and Recovery Time. These extras help you understand how each workout improves your overall health and endurance, and when's the best time to take on your next fitness top of that, you get highly accurate sleep and nap tracking features. During our time with it, we found that this Garmin watch consistently detected sleep times with great precision. Heart rate tracking is spot-on, though serious athletes might prefer having a chest strap for even more accurate readings. Check out our full Garmin Vivoactive 5 review for a deeper look at its overall if that's not enough, this bad boy has a beautiful and bright 1.2-inch OLED touchscreen—an extra that not every Garmin watch has. And with a battery life of up to 11 days or four days with an always-on display, the Vivoactive 5 shapes up to be quite an attractive choice for workout enthusiasts. Get yours at Amazon and save $110 on the Black model.
News.com.au
3 hours ago
- Health
- News.com.au
20-year-old fitness influencer reveals 6 weight loss rules that helped her lose 52kg
Weighing 105kg at just 15, Jessica Turner faced relentless bullying at school and was cruelly called a 'whale' by classmates. Five years on, the student from Surrey in the UK has lost half her body weight — and those same bullies are suddenly trying their luck on Instagram. 'I never really got any male attention before uni … but now I get doors held open for me all the time,' Jessica, now a fitness influencer, said. After years of comfort eating and zero exercise, the now University of Exeter student ballooned to 105kg at just 160cm (5ft, 3in) tall. 'I looked at food as a source of comfort. I had very low self-esteem, so I didn't like going out very much,' Jessica recalled. While at school, people would often make comments. 'Someone said I was walking up the stairs 'too slowly', and another actually called me a whale,' she explained. 'They would laugh at me. I never felt like anybody found me attractive.' The turning point came during the 2020 Covid lockdown when Jessica, then 15, decided to take control. 'Covid hit and everything shut down and I thought 'I've got an opportunity to better myself and I have a lot of time on my hands'.' Starting with YouTube home workouts, inspired by Joe Wicks and Chloe Ting, she slowly fell in love with fitness and nutrition. 'Once you start seeing results, it gets easier,' she said. Jessica, now a successful fitness influencer, credits a protein-rich diet and regular exercise for her dramatic transformation, losing an incredible 52kg since 2019. 'I was 105kg, so my health was on the line,' she said. 'I was bigger than my mum and most people in my family. 'I felt so miserable in myself that I didn't really care what I was eating.' Her diet used to revolve around calorie-laden junk food. 'I used to eat lots of cakes and chocolate because it would give me short-time gratification,' Jessica explained. 'After school, I'd do a little Tesco shop and get a bag of sweets and chocolates.' Now her typical day looks very different. Breakfast might be protein pancakes topped with Greek yoghurt, berries, and honey. Lunch could be an omelette with cheese and ham, plus a side salad. And dinner is typically something like a Mexican chicken rice bowl, packed with peppers, onions, and avocado. 'I make sure I eat at least five fruits and veg every day, and I hit my protein goals, eating over the government-recommended amount of 2,000 calories a day,' the health fanatic said. 'You don't have to be scared of eating; you can achieve your goals without starving yourself. 'If I can do it, so can you.' Alongside the diet overhaul, Jessica took up weightlifting to tone up. 'I had loose skin on my arms and legs, my inner thighs in particular. 'Only when I started weightlifting did I start to build muscle. I haven't looked back since.' Her journey hasn't just changed her body, it's changed her confidence and life trajectory. 'If I hadn't gone through my weight-loss journey, I wouldn't be at a Russell group uni (meaning one of 24 leading, research-intensive universities in the UK) and I wouldn't be studying law,' Jessica explained. She said her social life has transformed too. 'People 100 per cent treat me differently, even on the street. 'When you're a bigger girl people don't respect you as much. I never had someone hold the door open for me, but as a girl now I get that all the time.' Many of Jessica's bullies now follow her on Instagram, but Jessica hasn't forgotten how they made her feel. 'Then you have guys trying to speak to me (on Instagram) and I'm like 'no, I still remember what you did.'' Jessica hasn't had any long-term relationships yet. 'I'm very career oriented so I'm prioritising that,' she said. 'I want to share my journey not just to celebrate how far I've come, but to inspire others,' she said. 'I want to show that no matter where you start, it's possible to rise, grow, and achieve what once felt out of reach. 'If I can do it, so can you.'
South China Morning Post
5 hours ago
- Health
- South China Morning Post
Singaporean ‘Pull-up Grandma', 79, defies age with her fitness feats
People stare when Singaporean Charlotte Lim does her usual fitness routine. After all, she makes the hard work of pull-ups, chin-ups, push-ups, sit-ups, burpees, rope climbs and lifting weights look almost as simple as a walk in the park. Advertisement Known affectionately as 'Pull-up Grandma' or 'Auntie C', the retired anthropologist is stronger and fitter than most people half her age, able to do seven consecutive pull-ups and a weighted pull-up with 7.5kg (16.5lb). Yet 79-year-old Lim only started working out at the gym seven years ago after her daughter, Yan Lin, encouraged her to exercise with her instead of trying to do it on her own. Lin and Lim's son, Tiat Lim, are both fitness instructors and co-founders of Bespoke Fitness, a gym and personal training business in a private housing estate in Singapore. The siblings began to take fitness seriously after their father died of a heart attack at the age of 69. Advertisement They developed FitRX, a customisable workout for all ages and ability levels. It includes warm-ups in the form of bodyweight callisthenics, traditional strength training and conditioning exercises, and cardio burst exercises (high-intensity interval training).
