NEW WORKOUT FORMAT TO TRY! PHA STYLE WORKOUTS

NEW WORKOUT FORMAT TO TRY! PHA STYLE WORKOUTS

At H4 we change our formats every 4 weeks or so to ensure our clients don’t get too comfortable with their workouts. One of our staple ... Thursday, December 29, 2016

At H4 we change our formats every 4 weeks or so to ensure our clients don’t get too comfortable with their workouts. One of our staple formats is Peripheral Heart Action Training or simply PHA. Peripheral heart action ( PHA ) training was first introduced by Bob Gajda who won the 1966 Mr.American bodybuilding title. This type of training was an early form of circuit training. You basically perform two circuits of 5, with each circuit being performed 3-5 times. PHA training is great to not only maintain lean muscle mass but also for fat loss. When you alternate exercises for the lower body and upper body you create a full body lactate effect. What is this lactate talk? It has been shown that there is a direct correlation between lactate production to the output of growth hormone production. Again why do you care with this science talk? Increases in growth hormone has been shown to boost the body’s ability to burn fat. This you care about! Then the addition of the core work gives you a total body circuit.

The following is a simple template you can follow to structure your workouts

CIRCUIT A (8-12 reps per exercise)

A1. Horizontal pushing exercise ( ex:incline bench, decline bench, flat bench press etc )
A2. Quads-dominant exercise ( ex: squats, goblet squat, leg press, front squat etc )
A3. Horizontal pulling exercise ( ex: seated row, t-bar row, bent over row etc )
A4. Hamstrings-dominant exercise (ex: deadlift, glute-ham raise, leg curls, pull through etc )
A5. Abdominal exercise ( any you like )
**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-five times.

CIRCUIT B (8-12 reps per exercise)
B1. Vertical pushing exercise ( ex: overhead press, lateral raises, front raises etc )
B2. Quads-dominant exercise ( ex: squats, goblet squat, leg press, front squat etc )
B3. Vertical pulling exercise ( ex: pullup, chinup, lat pulldowns etc )
B4. Hamstrings-dominant exercise (ex: deadlift, glute-ham raise, leg curls, pull throughs etc )
B5. Abdominal exercise
**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-five times.
Finish with some brief conditioning that lasts from 2-5 minutes max. Examples include:

Agility ladder, jump rope, sled work, med ball slams, burpees, kettlebell swings and much more.

How To Make Cabbage Fat Burning Soup

How To Make Cabbage Fat Burning Soup

Prep time:  20 minute Cook time:  25 minute Ready in:  45 minute Calories:  90 Serving for 15 persons Ingredients . 2 cans ... Tuesday, December 27, 2016

Prep time: 20 minute

Cook time: 25 minute

Ready in: 45 minute

Calories: 90

Serving for 15 persons

Ingredients

. 2 cans whole peeled tomatoes with liquid

. 5 chopped carrots

. 1 large chopped cabbage

. 1 ounce dry onion soup mix

. 3 chopped onions

. 10 stalks chopped celery

. 1 can drained cut green beans

. 1 can beef broth

. 2 quarts tomato juice

. 2 diced green bell peppers

Method

1. Take a large pot and place cabbage, carrots, celery, bell peppers, onions, tomatoes and green beans into it.
2. Now add beef broth, onion soup mix and tomato juice and enough water to cover vegetables.
3. Cook in low heat until vegetables are tender. And serve hot.

How To Make Kiwi Face Mask To Get A Brighter Skin

How To Make Kiwi Face Mask To Get A Brighter Skin

Being a girl what you desire most? Obviously to look beautiful. Yes, but doesn’t that cost a fortune to get a bright and shiny face tha... Tuesday, December 27, 2016

Being a girl what you desire most? Obviously to look beautiful. Yes, but doesn’t that cost a fortune to get a bright and shiny face that glows and spellbound the boys! In fact not, you can make do magic with your fruit basket if you know the recipes. Let’s learn how to make healthy and effective kiwi face brightening mask at home.

Kiwi is an extraordinary fruit that can help your skin glow by regenerating skin cells and fights against skin problems like acne, radicals etc. In a word, it turns your skin young again.

Here’s how you can make kiwi face mask:

Ingredients

• 1 Kiwi
• 1 Banana
• 1 tablespoon Plain yogurt

Steps

1. In a fresh bowl scoop out the flesh of the kiwi and mash it well with a fork.
2. Add a peeled banana to the mixture and smash it.
3. Finally add one tablespoon of plain yogurt to the mixture and mix them well until they turn into a smooth paste.

How to use

If there’s any makeup remove them and rinse your face. Now mold the kiwi facial mask evenly on your face and keep it for 20-30 minutes to let it dry. Before wiping the mask off, first, rub it gently and then wipe off with warm water using a soft washcloth. Then you should wash it off with lukewarm water and pat dry.

Exercise Schedule

Exercise Schedule

Everybody is getting more and more conscious about health; every individual searching for one or the other way of getting fit and healt... Tuesday, December 27, 2016

Everybody is getting more and more conscious about health; every individual searching for one or the other way of getting fit and healthy. There are even may weight loss supplements in the market which require you to starve yourself to get in shape. But what you need is determination, dedication and creating your own exercise schedule matching your time and capability.

How to create an exercise schedule for losing weight?

Even if you don’t have time to workout, there are a lot of exercises that you can do in few minutes. You should create a routine you can respect, no matter what. Figure out how much time you have and where you’ll do your workout. You can make your exercise schedule more efficient if you drink more water and include some nutrition tips.

What exercises are good for quick weight loss?

Good exercise means a little sweat. That means: you need some cardio combined with exercises which will make your body look fit and curved. Before all, stretching is important: do it properly and with patience. You don’t want to cause yourself stiffness, just because you didn’t stretch enough. First, and most important one is squats. Next step is to find exercise moves which are adequate for your weight, strength and age. Squats, pushups, elliptical burner, mountain climber are highly recommended for fast weight loss. Do it in your own tempo and every week add two more rep. If you aren’t excited about squats, there are other ways to lose weight and have fun in the same time. Add some activities in your exercise schedule that will make you move! Biking, swimming, dancing or running is great cardio exercises. Those activities might be more convenient for some.

How to stick to your exercise schedule?

Exercising is good for you, you’ll look better and you’re also going to feel better. The moment you see yourself in your mirror in that tight, old dress will give you self-confidence and satisfaction. The hardest thing about exercise schedule is being persistent, but here’s a good advice: stick to it for 30 days no matter what. It might sound unbelievable but 31st day of exercising will be easy-going. It’s never too late to create yourself an exercise schedule, when your body respond and award you with its shape and fitness, you’ll ask yourself: “Why did I waited for that long to start?”.