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Compound exercises are exercises that require several muscle groups and multiple joints to work together. In contrast, isolation exercises target a specific muscle and often only utilize one joint. For example a Barbell Squat is a compound exercise that requires the muscles in your glutes, thighs and core to work together and utilizes movement in your anke, knee and hip joints. The Seated Leg Extension is an isolation exercise as it focuses specifically on the quad muscle and only uses movement at the knee joint.

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One of the things I cringe at most when I see people training in the gym is when they start a new exercise by immediately going to a heavy weight on the very first set. For example the guy who lies down on the bench press and proceeds to load up the bar with 80% of his maximum capacity, without any warm-up reps. This is a sure-fire way to get injured. The reason being when your muscles are still cold at the beginning of your workout, they won’t be able to go through the full range of motion or activate fast enough to handle heavy weight safely. It doesn’t matter if you’ve done that weight in a previous workout; if you go from 0 to 100 on any weights exercise without a warm-up, it will lead to sub-par performance at best and a recipe for disaster at worst.

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Everybody loves chocolate chip muffins. Even though these muffins are a lower-sugar version of the generic McCafe style, they’re still not low in total carbs, so make sure you treat yourself to these as a reward AFTER you’ve completed your workout!

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If you’re looking for a great meal alternative to eggs, look no further. Complete with lean turkey sausage, carotene-rich yams, and just the right combination of herbs and spices, this meal can serve as a delicious breakfast, lunch or dinner.  

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Working out is not supposed to be a leisurely stroll in the park.

To push your body to its potential and to burn more calories, don't take long breaks between exercises. 

Rest no more than 30seconds after each set or exercise to keep your body shedding calories and body fat. 

If you're doing your own fat-burning circuit, try this:

- Pick at least 6 full-body exercises performed consecutively

- Use a 2:1 work/rest ratio for each exercise, eg. if a set of Squats lasts 40 secs then rest no more than 20secs before moving on to the next exercise. If the set of say 30 squats takes you 60secs then rest no more than 30secs etc.

- Aim to burn at least 600 calories by the end of your workout.

If you do at least 3 of these fat-burning circuits per week, combined with a healthy diet including a moderate calorie deficit, you should see results of 0.5kg-1kg of weight loss per week. 

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Dieters often fast until they can't take it any longer. 

 

Unfortunately, many poor choices are made in the heat of the hunger moment. 

 

Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking. 

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This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!

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This is a true story (cautionary tale)
A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

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