July 2018 - Brisbane Health & Fitness Tips

How to Adopt a Healthy Lifestyle if you are Studying in Brisbane?

Brisbane, a capital city of Queensland, Australia, is one of the best student cities in the world. In fact, Queensland is also known as the Sunshine State of Australia. Being a land of the Queensland University, Brisbane hosts the world’s best colleges, educational institutes and professional schools for both domestic and international students. Another best thing is that this city is developing some of the best student-friendly accommodations that are perfect for those who have migrated to Brisbane for further studies.

However, despite the spectrum range of extracurricular activities for quality lifestyle and relaxation, the students are dragging towards a stressful life. It is because of irregular schedules, bad food choices, late nights, work commitments, etc. – all these take a toll on your budget.

Luckily, here are some fantastic tips that will help you head towards a healthy lifestyle while studying in Brisbane. Let’s get started!

Follow a Healthy Diet Plan

Most of the international students pursuing their higher education in the cities like Brisbane, Gold Coast, Perth and Melbourne don’t get enough time to maintain a balanced diet. They usually rely on junk food or preserved items. This is one of the main reasons why they fall sick or drag towards a lousy lifestyle.

In order to maintain a healthy lifestyle, you need to follow a healthy diet plan. If you don’t get time to cook your morning meals, you can use dinner leftovers or wake up little earlier to make something healthy like a sandwich.

Tip: Try to eat a balanced diet that comprises of all the necessary nutrients, including vitamins, proteins, carbohydrates, and fat. Make a habit of eating fruits and green vegetables on a daily basis.

Workout Daily

This doesn’t mean hitting the gym daily and lifting heavy weight. A brisk walk or stretching exercises are great workouts that can help you reduce the stress of your studies and help you start a well-maintained and healthy lifestyle.

Instead of using a personal vehicle, it is good to take public transport to the class. You can also make a group of your friends for a routine workout.

Tip: If you want to lose some weight without going to the gym, then must try Pilates. You should know why Pilates is a great workoutfor reducing body fat.

Say No to Late- Night Studying

Late-night studying is a common practice in hostels. But waking up late at night is not at all good for your health. It not only increases your stress level but also restricts you from getting the most out of your potential.

If you have recently relocated to Brisbane, Queensland to fulfil your professional goals, then it is good to adapt your present routine as soon as possible. Try to sleep at least 7-8 hours, especially if you have the stress of getting good scores.

Tip: Keep a schedule of your assignment due dates so that you can finish it at least a week before the final submission date.

Conclusion

Staying healthy and physically fit can be challenging for students. Whether you are studying in Brisbane or Sunshine Coast, try to maintain a healthy lifestyle. You can quickly achieve your fitness goals if you follow a healthy diet, exercise daily and sleep at least 8 hours a day.

adminJuly 26, 2018, 9:22 amNovember 15, 2023 Comments Off 802

How to Shred Body Fat without Losing Muscles?

According to the ABS statistics, 63.3 % of people in Queensland are suffering from obesity. While 33 per cent doesn’t even realise it, more than 20 per cent are at risk of being overweight. Busy schedules, bad eating habits and lack of health awareness are some of the key reasons why Queenslanders residing in Brisbane, Gold Coast, Sunshine Coast and Townsville are driving towards unhealthy lifestyle.

There is always a myth that losing weight is all about leaving food or doing intense exercise. If you are doing this for a long, but the results are zero, then you must change out your workout regime.

All you need to do is to adopt a healthy diet and regular exercise habits to reduce the percentage of body fat without losing muscle. If you are concerned about how to achieve the desired results, have a look at a few tips that will help you reduce body fat while building your muscle.

Engage in Slow Aerobic Cardio

Cardio Training is one of the major aspects when it comes to losing fat. But, it is recommended to do moderate aerobic cardio exercises if you want to maintain all your muscles. You can either engage in brisk walking or walk on the treadmill at an incline. Cycling and Zumba is also a fantastic form of slow aerobic cardio. Make a habit of half an hour fast walk in the morning. There are incredible benefits of brisk walking while reducing body fat.

This promotes more blood circulation to help you clear metabolic waste and lactic acid. It also improves recover between sets and shows better results.

Eat Lean Proteins

Most of the people in Brisbane try to lose their weight by starving themselves. This is a wrong approach because your body needs an excellent source of nutrients like lean proteins while losing fat and gaining muscles.

Since proteins take more energy to digest than fat or carbohydrates, make sure you eat the right amount of proteins such as lean meats, eggs, salmon fish, nuts, pulses and quality supplements.

You can hire the best dietician in Brisbane, Queensland if you want a custom-made diet chart for losing those extra pounds.

Focus on Core Strength Training

Professional gyms in Brisbane, Gold Coast, Sunshine Coast and other cities of Queensland focus on providing a combination of cardio and strength training. This includes lifting heavy singles, doubles and triples to strengthen your muscles. When you lift weights, the speed will shift from Type I to Type IIb muscle fibres, which in turn, increases your ability to gain muscles.

Add Carbs in Post-Workout Foods

Most of the people completely eliminate carbohydrates from their diets. This won’t help you reduce weight. In fact, this could lose your muscles. You need carbs if you have lifted heavy weights.

After doing your core strength training, eat a good source of carbs such as baked potatoes, sweet potatoes, brown rice, etc. to rejuvenate your damaged muscle fibres.

Sleep At least 8 Hours

Recovery is as important as your exercises, especially while reducing body fat. Make sure you sleep at least 8 hours a night to let your muscles recover and rebuild.

Endnote

Keep these tips in mind while shredding your body fat. This can help you restore your muscles and help you achieve your goals quickly and efficiently.

adminJuly 20, 2018, 9:23 amNovember 15, 2023 Comments Off 1366

Fitness Tips, Health Tips

Why Pilates is a Great workout?

Pilates is an innovative, exciting and fun-loving exercise that improves posture and flexibility of a body. It is a new form of workout that can make you feel elated, relaxed and bring you back in shape.

If gym seems a challenge for you, then you should head towards Pilates. It is one of the most popular exercises in Brisbane, Queensland. People, especially women love practising new postures to improve their flexibility and inner wellbeing.

In fact, 2 million of people in Queensland considered themselves to be in good health. Those who exercise daily and eat healthy food remains happy and healthy. You can also achieve a good lifestyle and a beautiful body if you do Pilates on a daily basis.

Pilates is a type of exercise and body conditioning invented by Joseph Pilates in the early twentieth century, primarily to help dancers recover from injuries. Experts points out that dancers dances at least six days a week and several hours a day, which can be exhausting, and there’s that repetitive movement on the same muscle groups over and over. The Pilates method is guided by principles such as concentration on each moves, use of the abdomen and low back muscles, steady and controlled breathing and precise flowing movement patterns.

Let’s have a look at reasons for why Pilates is a great workout these days:

Boosting Core Strength

Pilates is great for improving core strength. Since core muscles work as an elastic band around your body, make sure you tighten them to achieve stronger posture. It directly targets your core, and you can also see strength gains in both your arms and legs.

And the best part is that this workout allows you to use your own body weight to make your muscles stronger. So, you have full control over your body while transforming from one position to another.

Tip: You can try new positions/movements once you master the art of Pilates.

Reduces a Chronic Back Pain

A customised set of Pilates exercises can help you prevent and reduce the chronic back pain, including the lower back pain. A strengthened core supports your back and helps you learn good alignment. This provides stretches for tight back muscles, which in turn, decreases back pain.

You can join the best Pilates classes in Brisbane if you need to revamp your boring life while reducing your back pain. It is one of the best exercises to enhance your core strength.

Tip: Support your back by tightening your abs during Pilates exercises. This will help you attain better posture or position.

Build your Glutes

Pilates work wonders when it comes to strengthening the glutes muscles. Instead of spending hours in the gym, you can provide a perfect shape to your butts by doing Pilates workout. This form of exercise focuses on isolating and tightening your Glutes (including gluteus maximus, the gluteus minimus, and gluteus medius). You should also find out the right ways to shred body fat without losing muscles if you are suffering from obesity.

Tip: Make sure you exercise under the supervision of Pilates expert if you want to achieve better results without any injury.

Releases Stress

Pilates can also help you reduce your stress. It uses fluid movements of the body to improve strength and provide flexibility. These intentional movements can reduce your stress and give you a better state of relaxed mind and body.

People across Brisbane need stress buster workout sessions, and Pilates is a great source of attaining the perfect body and relaxed mind.

Conclusion

Pilates is a super-amazing and effective way of achieving stronger muscles and flexible body. This form of exercise can strengthen your core/abdominal, back and glutes muscles to a great extent.

adminJuly 11, 2018, 9:24 amNovember 15, 2023 Comments Off 943

Fitness Tips

Exercises To Enhance Your Core Strength

What’s better than performing the exercises regularly? Well, doing them accurately!

According to the latest report of Australian Institute of Health and Welfare, November 2017, 2.6% of the total disease burden in Australia (using 2011 data) was due to physical inactivity. It’s never too late to start exercising and at the same time, knowing how to utilise the maximum potential is equally essential. To accomplish this, you have to begin undeviatingly. And for that, all you need to do is – enhance your core muscular strength!

The core is located in the centre of your body and includes your abs, back, hips and chest. Your core stabilises the body, letting you to move in any direction while remaining balanced. It protects your body and prevents falls. Having a strong core is therefore advantageous to everyone because it allows the body to function perfectly.

What are the core muscles?

Core muscle group includes –

Major core muscles: Pelvic floor muscles, internal and external obliques, transversus abdominis, multifidus, rectus abdominis, sacrospinalis (especially the longissimus thoracis), and the diaphragm.

Minor core muscles: The gluteus maximus, latissimus dorsi, and the trapezius muscles.

The thumb rule that applies to all the core exercises it that you need to keep the abs tight and tensed. Also, don’t forget to identify your limits before exerting yourself beyond a point.

Advantages of core strengthening:

Strengthening the core muscles benefit us by promoting the overall body stamina and endurance to perform exercises with ease and efficacy. By emphasising the core, you become less susceptible to injuries, poor posture, early fatigue and muscle injuries. If you want to live a healthy life, focus on the core of your body.

The best moves to building a strong core:

Plank/plank variations: Planks are most suited to the beginners, and it only gets easier to extend your limits with practice.

The plank can be made more stringent by actively creating tension in the muscles, almost making the body tremble (Russian Kettlebell Challenge Plank).

Three-point plank, a modification of the standard plank that is accomplished by moving one point of contact from the floor.

Another variant of plank, side plank, is more adapted to build the smaller muscle groups and is more challenging. One can begin with10 seconds on each side and advance.

Reverse Crunches: Just the reverse of the regular crunches, reverse crunches are beneficial in toughening the core muscles, improving the posture and achieving permanent weight loss. It is also a great ways to shred body fat without losing muscles.

TRX Fallouts: If like many others you’re not a fan of using external weights for workouts, rest assured TRX is the best option for you. Leveraging gravity and user’s body weight to perform the exercises, TRX suspension training is a form of suspension training that aims at improving your strength, balance, flexibility and core stability.

Dead Bug: A dead bug when done with precision, accuracy and complete control, essentially becomes your go-to move for building a sound core. Just don’t forget to keep your core taut and braced throughout the exercise.

Hanging Leg Raises: Ideally performed using a bar to hang on to, leg raises can also be done in a children’s park. All you need to know is that you may initially struggle through it, so it’s better to begin by bending your leg and raising knees to the chest and progress. It’s imperative to control the motion and not let the legs swing through the exercise.

While you’re incorporating these fantastic core strengthening exercises to your daily regime, don’t overlook the importance of diet in achieving the perfectly toned body you’ve been targeting.

Core strength is essential throughout life. It stabilises your entire body and improves your posture and balance, all of which can help you avoid falls, reduce back pain, and stay mobile as you age.

adminJuly 1, 2018, 9:22 amNovember 15, 2023 Comments Off 1428