by 24fit | Jan 28, 2014 | Core
Robert Forster, who works with many Olympic athletes, swears by this abs exercise. “It looks simple but it’s quite taxing, and most importantly, it’s safe for everyone! It works for my student athletes as young as nine or 10 years old, my elderly patients with osteoporosis, as well as my Olympic gold medalists,” he says.
Photo from Phase 2 of the 24 Fit Workout which shows 3 levels of difficulty beginner, intermediate and advanced. In Phase 1, the Dead Bug is completed without the dumbbells. In Phase 2 Dumbbells and ankle weights are used in intermediate and advanced levels.
Grab and pair of dumbbells (start lighter and gradually increase your weight when you feel ready) and lie faceup with your knees bent at 90 degrees, feet touching the floor. Brace your abs in tight to your back as you lift your right leg up (still bent at 90 degrees) above your hip and reach your left arm overhead, palm facing in (your right arm is extended down by your side, just above the floor, palm facing in). Quickly switch your arms and legs, raising your right arm overhead and lowering your left down by your side, and lowering your right foot to the floor and lifting your left leg. That’s one rep. Exhale every time you switch sides, keeping your abs braced in tight the entire time.
The dead bug exercise works, the hips, abdominal muscles and arms. Works the core in a diagonal line, works the transverse abdominal muscles.
24 Fit – The Smarter Way To Workout.
by 24fit | Jan 20, 2014 | Injury Prevention, Periodization Training
Question: The longer or more often you train, the better results you will get.
Truth: If you train too long, or too often, you will burn out and will overtrain. It’s about quality not quantity of training.
The 24 Fit DVDs are based on the science of periodization training.
This approach solves the training puzzle of balancing hard work and smart recovery, allowing fitness adaptations and a “hardened” body able to sustain all the hard work and recovery, peaking your metabolic fitness.
Benefits of Periodization Training
Exploits the body’s powerful hormone response to the stress of new exercise stimulus.
Avoids mental and physical burnout and over-training by constantly varying workout stimulus, and providing rest periods for recovery.
Protects the body from injury as it brings fitness to a peak.
by 24fit | Jan 8, 2014 | 24Fit Results, Level 10
Lauren Stewart completed her Level 10 Body Transformation Challenge. Her Level 10 Challenge was to get a toned tummy and lose body fat. Watch the video to find out how she lost 2% body fat and gained 2.6kg lean muscle mass! Lauren used the 24 Fit DVDs, increased her protein intake using Herbalife Meal Replacement shakes and used Rebuild Strength recovery shake post exercise. #bestrecoveryshake
by 24fit | Jan 1, 2014 | Nutrition, Strength Training
Help with your News Years Resolutions List? Get into the habit of strength training at home, 3 times a week for 30 mins per session using dumbbells & resistance bands.
“By Your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist, PT and developer of the
24Fit Workout . His practice in Santa Monica is the unofficial meeting hall for broken -down runners, triathletes, advernture racers and gym rats!
“Age related decline hits sooner than you think”
To help preserve muscle mass, step up your strength training and aim for at least 20 grams of protein at very meal.
More details
