Fitness 101 September Digital Magazine

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[TRAINING] Latest news ENDURANCE TIP Shock Intervals With experience, we learn to ration our energy throughout a workout. That’s a good skill to have, but it can become selflimiting if you never break out of that shell. Once every few months, try a workout that involves pushing into deep pain early in the workout–and then regrouping and running more intervals. Suffer it: Run 8 to 10 × 600 meters with 90 seconds recovery, aiming for 5K pace. The catch: Run the fourth repeat as hard as you can. Pretend it’s the end of the workout (this is not easy–you really have to focus on the self-deception). Then resume as if nothing had happened–no extra rest, no missed repeats. Don’t worry too much about the pace, which will slow significantly; the point is to practice continuing to push when you’re hurting. – Runners World PRO TIP Barefoot running shoes Barefoot running shoes have made tremendous strides in the running community but they could also see your weight-room gains taking a giant step forward Make sure to check out Vibram Five Fingers! Fat loss tip GO HEAVY Yes ladies, this is for all of you as well! Keep training heavy. Heavy resistance training burns a significant amount of calories post-workout due to the amount of stress caused on the muscles. It can also help you to build more muscle and the more muscle you have, the more calories you will be able to burn at the end of the day. http://www.theoriginalminimalistshoes.co.za/ 6 |
Latest news [TRAINING] MUSCLE TIP STRETCH FOR MORE MUSCLE According to research, another great reason to stretch is that it can actually increase the rate of hypertrophy. This is done through the enhanced activation of satellite cells and via the increased release of GH factors (myogenin, IGF1 and hepatocyte growth factor) within muscle tissue. Just including one set of hard-core fascial stretching, besides the apparent benefits of enhanced flexibility, can help achieve an unprecedented effect on muscle growth. Go to www.fitness<strong>101</strong>.co.za for more articles <strong>September</strong> 2014 | 7
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Page 3 and 4: egulars 5 6 10 12 14 16 18 49 EDITO
Page 5: [EDITOR’S PAGE] It’s baby! Welc
Page 9 and 10: Latest news [TRAINING] September 20
Page 11 and 12: Latest news [SUPPLEMENTS] Pro Tip L
Page 13 and 14: Mobile apps [TECHNOLOGY] RunTastic
Page 15 and 16: AMPLIFY YOUR WORKOUT Take Ampli-Pum
Page 17 and 18: Latest news [Q&A] ASK THE F101 DOC
Page 19 and 20: YO UR NEW LIFE ST TARTS HERE A WORL
Page 21 and 22: [NUTRITION] 4.Bone Health | VITAMIN
Page 23 and 24: We tell you how [TRAINING] Building
Page 25 and 26: KILLER ABS WITH SQUATS AND BARBELLS
Page 27 and 28: We show you how [TRAINING] resting
Page 29 and 30: We show you how [TRAINING] #3 Overh
Page 31 and 32: We show you how [TRAINING] ahead at
Page 33 and 34: [GENERAL] 8TIPS to shred fat Septem
Page 35 and 36: [GENERAL] #4 Make your workouts fun
Page 37 and 38: #7 [GENERAL] Be flexible with cheat
Page 39 and 40: E Protein synthesis [NUTRITION] Eve
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Page 43 and 44: [GENERAL] COMMERCIAL GYM VS HOME TR
Page 45 and 46: [GENERAL] Round 2: TIME You might t
Page 47 and 48: [GENERAL] Round 5: EQUIPMENT AVAILA
Page 49 and 50: [NUTRITION] Recipes Recipes by Heal
Page 51 and 52: Recipes [NUTRITION] INGREDIENTS: (S
Page 53 and 54: [GENERAL] DALE HORNE Meet September
Page 55 and 56: More about Dale Age: 30 Weight: 86
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[GENERAL] Andene THOMSON September
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[GENERAL] Sexybeautiful ANDENE THOM
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BODY MAKEOVER SERIES WEIGHT LOST IN
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