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.


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.

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.


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.

Tips to Achieve Permanent Weight Loss

With a surge in obesity-linked disorders in Brisbane such as hypertension, diabetes, cardiovascular ailments and orthopaedic conditions, there has lately been a rise in awareness concerning maintaining an active lifestyle and a healthy body weight. It is imperative not only to achieve an ideal body weight but also to support it forever. Weight loss, contrary to popular belief, is not just associated with diet control, but it’s an array of factors that control fat metabolism and ascertain the body weight. Hence, it’s vital to learn about benefits of active lifestyle and what works best for your body before starting your quest for fitness so that you don’t have to struggle with the rebound.

How Weight Loss Enhance Your Health 

Prevent higher triglycerides

Prevent High blood pressure

Minimum risk of heart disease

Enhanced mobility and less pain

Better mood

The Most Practical Ways to Stay Fit

Avoid fad diets – It’s a recent trend to follow diet plans that have been glorified by the celebrities, models and prominent personalities. Fad diets like ketone, liquid diet, GM diet etc., are practised by numerous individuals in a bid to shed the excessive body fat quickly and noticeably. However, following them blindly may lead to grave complications like ketosis, kidney failure and various metabolic diseases. Instead, opting for a meticulously formatted diet chart by qualified personnel works better. About 65% of dieters regain their lost weight within 3 years, according to research by the University of Pennsylvania. You don’t want to be one of those. Do you?

Strength exercises – Weight loss is 70% about the right kind of diet and 30% about training. Other than the numerous ways to keep active in Brisbane, there are four types of workouts you may choose from:

  • Aerobic exercise
  • Strength Training
  • Balance Exercise
  • Flexibility/Stretching Exercise

You need to curate the intensity and magnitude of your workout according to your needs. Lifting those pounds in the gym help you develop your core strength while increasing the muscle mass and permanently so. Strength training twice a week for an hour is enough to keep you fit.

Record your diet – Who knew that adding record keeping to your routine could help you fulfill your dream of keeping those body-shaming eyes away forever? Well, pondering over the amount and quality of food you had during the day essentially keeps you aware of the mistakes you’ve been making and devise actions to keep yourself motivated.

Limit the portion size – It’s simple. Just follow the rule of 3. Don’t dine out for more than three times a week. Also, whenever you find yourself in the middle of a situation wherein you struggle to keep yourself from drooling over your favourite dish, stick to small portions. Eating small quantities never hurts. It keeps your metabolism up and roaring!

Add vegetables and fruits to your diet – Never underestimate the importance of flavonoid-rich foods in aiding you to reach your goal weight. Flavonoids not only help you ward off inflammation but also this naturally-occurring compound present in plant sources enhance the nutritional absorption thus keeping you full for a longer time.

Never skip breakfast – It does make a whole world of difference to have your breakfast plates full of healthful components. Keeping you energised during the day, breakfast encourages you to refrain from overeating and overindulging in unhealthy foods. It is a great way to adopt a healthy lifestyle.

Tips for people dealing with emotional issues related to weight loss:

  • Don’t get too caught up in the body mass index chart. It’s just an indicator, not the final word on fitness.
  • Weigh yourself less frequently.
  • Use a scale that can show your weight in kilogrammes or stones to help eliminate any mental associations you have with pounds.
  • Work with a friend to hold yourself accountable and to make the weight loss process more enjoyable.


Chuck the misconceptions you’ve been living with till now. Embark on an exciting weight loss journey and never look back.

Top Foods That Boost Your Immunity

“Everytime you eat or drink, you’re either feeding the disease or fighting it.” – Heather Morgan, MS, NLC.

Are you wondering why that annoying cold keeps coming back despite your best efforts to maintain hygiene? Well, you’re not alone. Thousands of individuals from around the world struggle with recurring illnesses every day. A healthy outside starts from the inside and the state of your immune system (your body’s natural defense mechanism) is mainly responsible for your disease-fighting capacity. Hence, it’s crucial to maintain a healthy and balanced immune system. One must learn how to eat healthy during pregnancy and other stressful conditions.

Australia has the highest life expectancy in the world, and the Australian Burden of Disease Study states that 31% of the disease burden was preventable and due to modifiable reasons. Undoubtedly, your food choice, food ingredients, fitness level and lifestyle decide how effectively your immunity works for you. It’s never too late to embark on a journey towards sound health. It all begins with one thing – including the right foods in your diet. Foods that provide you with the essential nutrients that help you strengthen and maintain your inbuilt resistance to the diseases.

What are the signs of a weak immune system?

  • Diarrhoea, constipation, and flatulence are common stomach complaints. Because your gut contains up to 70 per cent of your immune system, maintaining good gut health (a lot of friendly gut bacteria) is critical for strong immunity.
  • Slow-healing wounds – for healing, your body relies on healthy immune cells, sending nutrient-rich blood towards the injury to regenerate it. When your immune system is weak, your skin fails to heal or regenerate quickly.
  • Frequent infections – requiring more than two courses of antibiotics per year for infections such as ear, respiratory, ears, coughs, colds, and influenza are signs of a compromised immune system.

Here’s a comprehensive list of food items to aid you in boosting your immunity:

Citrus fruits: Vitamin C is known to tackle the recurring illnesses by enhancing the body’s resistance. Including citrus fruits to your diet such as tangerine, sweet lime, orange, limes, lemons etc. would assist you to stay away from common ailments especially during cold weather. Also, foods rich in vitamin A and E like bell peppers, carrots, kale and fish oils are known to enhance immunity.

Eggs: Eggs are the superfoods providing you with the beneficial nutritional elements such as Vitamine D, K, E and A. Vitamin D is believed to have immune receptors for the proper functioning of the immune system. Eggs also comprise of selenium and zinc that add an antioxidant value to your meal.

Turmeric: This aromatic spice is a superfood for a reason. With its fantastic anti-inflammatory and antioxidant properties, turmeric invariably makes it to the list of foods you should never miss if looking for an immunity hike. So, season your meats and cereals with this perfect ingredient and help your body fight against cold, cough, congestions and other inflammatory conditions.

Yogurt: To keep the gastrointestinal system working effectively and smoothly, it’s wise to add yogurt to your diet. Not only yogurt serves as a fat-free alternative to several other dairy products, but it also adds the gut-friendly bacteria to your system. Such foods, also called probiotics, uplift the colonies of the good bacteria residing in your intestines that assist in digestion. It is one of the best foods to stay health all the time.

Almonds: Almonds belong to the most neglected food category – nuts and oilseeds. Known to provide defense against viral illnesses, almonds help fat-soluble vitamins assimilate in the body. Approximately 46 whole, shelled almonds (half cup) serve the daily recommendation for vitamin D for an individual.

Tea (green/black): Flavonoids are the naturally occurring components found in plant sources and abundantly so in tea. Green tea retains a copious amount of epigallocatechin gallate, or EGCG, a powerful antioxidant, as it is steamed and not fermented like black tea.

Chicken soup: Just another reason to relish that hot, simmering bowl of your favourite chicken soup – it’s the magic ingredients packed in it. Encompassing vitamins A and C, magnesium, gelatin and antioxidants, this delectable dish is a winner in fighting off the viruses. Including chicken soap in your diet is one of the best tips to achieve permanent weight loss.


: The chicken component renders it rich in amino acids that in turn act as building blocks for producing antibodies to fight diseases.

As the old adage goes, prevention is better than cure. So, don’t ignore the disease relapses and prepare your body for fighting back the noxious organisms by enriching it with these superfoods.

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