Hello

Finally I came back from the dead. 
I've got tooth inflammation as bad that my whole body was affected and in high fewer for last days. Finally I half fixed my problems and I am getting back to form. 

I shyly had a first gym workout this week. Unfortunately this week I will be able to train only today and tomorrow. That is why I decided to do 2 split routine. 

My this week training routine is:
split 1: front of body - chest, abs, quads and biceps
split 2: back of body - back, triceps, glutes and hamstrings

Thanks to that I will be able to at least train each part of the body this week!

My women inspirations in fitness world

If it comes to inspiration, there are few woman physiques whichI admire. That doesn't mean that I want to look exactly like them, but these women give me power and motivation when I need some positive kick.

Christina Strøm Fjære

Christina is current (and last years) IFBB Bikini World Champion
 

Norwegian. Christina won twice, but - what is more important - he has great post competition form as well. Gorgeous on stage and off stage!

Pauline Nordin
www.fighterdiet.com

He has her own method of keeping herself in low body fat all year long. I don't follow her principles in 100% but I admire her dedication. Discipline your dedication is her quote.

Lone Norås
www.lonenoras.blogg.no

And this is video which is my biiig inspiration. You will find there Lone Norås. She won Nordic Championships in bikini in 2012 and Norwegian Championships this years and she is only 18 years old!

As you see, 2/3 of my woman inspirations are Norwegian. Nordin is Swedish. I think that Scandinavia is a country of strong and interdependent women where weight training is not only reserved for men. I learned everything I know about weights in Norway. So maybe because of it I admire the physiques I got to know during that time :)

Thank you ladies for big amount of inspiration I have from you!

And who is your fitness inspiration?

First week of 'Shortcut to shred'

Like I wrote last Friday, I started Jim Stoppani's program 'Shortcut to shred'.
I made it through first weekend! ;) 

Over last week I did:

- 6 trainings for over 60minute each with cardio acceleration in between each set
- no more than 2 minutes of cardio at once!
- burned approximately 2500 calories during workouts (plus more calories with afterburn effect)
- eat way more carbs than I am used to (1,5g per bodyweight) and increase my calories consumption for about 400-500 kcal to boost metabolism

- about minus 1 cm from thighs and minus 0,5 cm from his together with 0,4kg more in weight (can be due little water retention after creatine, but the difference in weight is very little comparing to the food I consumed over the last week)

- got totally sore and got my body if very stiff
- tried at least 3 new exercises (smith machine hip thrust)
- felt more toned and firmed already
- got pain in the ankle (due to lots of jumping)

Today I have my well deserved rest day and I am gonna enjoy it for the best I can :)

Epic first workout

As I wrote yesterday, I've just started Stoppani's 'Shortcut to shred' program. 

Today I had my first workout - chest, triceps and ABS with cardio acceleration in between each set of exercise. In practice it meant that I was either jumping/stepping up/doing jumping jack or running for 60sec. between each set of exercises. Sweat was literally run down from me!

I did new exercise as well which was smith machine hip thrust. I was scared to do it, because it looks so strange... but felt excited on the other hand to tried out something new.

it looks sick! but it engaged lower abs well

Normally I wasn't training for more than 60 minutes, but with that double training I was exercising for about 80-90 minutes. Non stop training with very high intense! Approximately 550-600 kcal burned. I am draineeeed! But on the other hand, really enjoy training. I was focused, persistent and haven't felt that good training buzz for a long time!

If you are curious what exact did I do today, check out this link: http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-day-1-chest-triceps-abs.html and video.

Shortcut to shred

making adjustments to plan

So, it is August 1st and it is about a time to get serious about nutrition and training again. 

this is my 'before' photo - hope to see great results in 6 weeks :)

After some consideration, I will follow Jim Stoppani's 'Shortcut to shred' training and nutrition program for 6 weeks.

Trainings are based on intensive cardio sessions in between each series of exercises. You train each of body parts twice a week, having 6 training days all together with 1 rest day.

Nutrition is based on cutting calories with each week. For the first week there are 1,5 carbs per pound of bodyweight, then 1g carb and at last only 0,5g carb with high protein and healthy fats included.

Supplements are essential part of the program. They are additional to training and food, but still they may help!

my supplements :)

Whey protein, casein protein are the crucial ones, together with BCAAs, some fat burning combo (yohimbine, coffeine, l-tyrosine, green tea), l-carnitite, carnitine and CLA.

Awesome training (many pics)!

triceps overhead extensions

To be honest, I never thought that I will have a boyfriend who shares my passion for gym. But my dreams came true and now he will be mu husband! 

Later on, I didn't suppose to have friends wind similar interest and passion, but... it came true too! 

bb stiff deadlifts

Four of us had an amazing training yesterday in West London. Another gym to checked! This time Energy gym at Acton.

ass to the grass - wide squats ;)

We made a circuit training and I trained with lovely Ania :) Guys trained on their own hand. Beside new experience, we had a chance to tray Vapor pre-workout from MuscleTech which is a real strong thing! Do not overdo with recommended scoop intake ;) unless you don't want to have heart problems ;)

my favorite exercise for shoulders: bb close grip upright row

 On yesterday'straining we made:

* kettlebell swing for warming up

* db bent over row 

* close grip bb upright rows

* squats

* deadlifts

* calf raises with bb

* db overhead pullover

* shoulder press

* triceps overhead db extensions

* pull-ups (assisted)

* dips (assisted)

db overhead pullover for chest

And after proper training Ania made us delicous (and spicy!!!;)) dinner. It was a dish from Stoppani's recipe: beef stir fry for brown.

It was really great evening, I hope to have more of those here, in London :) As Ania mentioned, we made 2 training programs together but only yesterday we had a chance to train side by side and it was amazing :)

Exploring London - London Fields Fitness Club

I had a great training yesterday - first in a fitness club.

I went in Hackney area to London Fields Fitness Club. It might be a nice start of cooperation between me and them. I found our meeting with owners of the gym very interesting and promising :)

pic from lovelondonfitness.com

London Fields Fitness Club is a different type of gym I am used to it. More urban style, very popular these days. No heavy weights, just floor, kettlebells, simple equipment  They also use park next to them and use it for outdoor training. 

pic from lovelondonfitness.com

To start with, I went for one of their classes - Warriors training. 90 minutes training, very intensive, with boxing, jumping, strength training, agility and cardio. One of the hardest training/class for those who are dedicated as much as to train on Friday evening ;) Classes was held by Sapan, co-owner of the studio and personal trainer.

It was sweaty! Lots of repetition, jumping jacks, jumping squats, push ups and so on. 
The best thing was atmosphere - there were people with a different training experience and age, but workout was suitable for everyone who want to move, burn calories and work on their condition.
In 70 minutes I've burned 470 kcal :)

pic from lovelondonfitness.com

Norwegian method

As you are visiting my blog often, you might notice that I add 'Norwegian method' section in the right side of my blog. I wanted to mark this type of training specific, since I am convinced that this is the secret for lean body.
 

What is a Norwegian method?

Norwegian method is a system of training which is a result of my own experience with training and dieting. 

 My history: I have trained for 6 years (with 1 year break in between), check all the diets and forms of activity. I become fit, but not as fit as I wanted. I acted without any reasonable plan, just doing things spontaneously. I was always eating healthy, but I didn't control my portions. And the results weren't satisfying for me.

After almost 2 years in Norway I reversed my knowledge about training methods, eating and perceiving my own body. I've lost my insecurity and started to train for my real pleasure and healthy body, not only to get a lower number one the scale. 

That is how I came out with Norwegian method - all of my hitherto knowledge packed in a own watchword. 

Trainings:

To burn fat, you not only have to exercise. You have to do it wise. 

My training is composed by two types of activities - cardio (exercises which rises your hart rate by running, jumping, cross training, going on aerobic classes etc.) and strength training  (where you lift weights/using machines at the gym and working directly with your muscles growth).

* Lifting weights/gym training

First component of Norwegian method is strength training. The one when you worked directly with your muscles - you are building them and strengthen them. 

 

Why build something if you actually want to loose weight? Because those muscles tissues will burn calories for you once you stop training and only by adding muscles you can really re-shape your body (have a round butt, tight arms and flat belly).


There are different methods of doing gym training - one where your working on each body part at one session (circuit training, good for beginners) and split trainings, where on one session you work on two or three muscles groups (like back and biceps on one day and chest and triceps on the other). Type of gym training are always matched with person's fitness level.

My sample 3 split is:
* back/biceps/abs
* chest/triceps/shoulders
* legs/calve

 


* Cardio activities


By running on treadmill, you doing a great thing for your hart, but not necessarily loosing fat. Long lasting, aggressive cardio training releasess lots of stress horomon for your body - cortisol. It will stop you fatburn progress. What is more, your burning calories stops exactly at the moment you stop your activity. And thirdly, it takes lots of time to run 10km.
By going on aerobic classes, you will increase your activity and fitness level, but unless you're not pushing yourself harder, your body will adapt to this kind of activity.

benefits of High Intensive Interval Training

That is why I prefer High Intensity Interval Training. It is short (no longer than 30 minutes) and increases you after workout burn of calories (what means that your body works looong way after you stopped training).
It consist of warm up and high and low intervals where you're going on your 80-95% heart rate max and then rest on low intervals. I am fan of 1minute x 1minute intervals, but there are many versions of it. 
You can do HIIT training on treadmill, outdoors, by doing exercises like burpees, walking lunges etc. There are countless possibilities.

variation in training is a key to success

Of course doing other form of activities which weren't mentioned here are good - unless you're moving and burning calories, but my point was to pick 2 which have the best fat burn effect and are the quickest to perform. 
With smart training you don't have to spent hours at the gym, believe me.

Recommended training: 3 weights sessions and 2 cardio sessions

Diet:

I actually don't like the word 'dieting' since for me it is a lifestyle, type of eating which I am doing on a daily basic. The more you know about food and it benefits, the more flexible you can be in your diet. 

The rule is simple: in order to lose weight, you have to create a deficit. You have to consume a little less then your body needs. By word 'a little' I mean deficit of 200-300 calories, not more. We don't want to put our bodies into starvation mode when it stopped fatlose due to protection priorities, we also don't want to slower metabolism, in fact - conversely, we want to build fat burning machine.
We have to know how much calories we can cosume on a daily basic and later on plan our meals.

I am a fan of often, small s(I eat round 6 of them), but recent studies shows that it really doesn't matter if you eat 3,4 or 6 meals. Daily macros intake is crucial here. So, for them who prefer bigger meals, there is still a hope ;)

There are 3 types of nutrients you can consume:

* Carbohydrates, which gives your body energy. 
There are 2 types of carbs: slow and fast. Slow carbs gives you energy gradually, fast will do it quciker, btu for a shorther period of time. 
Types of slow carbs: brown rice, whole meal pasta, spelt tortillas, sweet potatoes, yams, grains, quinoa, vegetables
Types of quick carbs: rice cakes, white rice, cuscus, fruits

When? I do believe that it is wise to eat your carbs mostly for breakfast, before and after workouts.

* Protein, which builds your muscles 
I belive that protein rich diet is crucial for strong and lean body. Protein gives your body blocks for recomposing your body.
Good protein sources: lean poultry, lean pork meat, fishes, dairy, seafood, protein powders
I recommend having a source of protein in each meal.

* Fats, which helps your body to digest and increases absorption of vitamins and micro nutritients from other foods
We need some fats in our diet, but let's do it wisely. 
Good fat sources: omega 3 pills, fatty fishes (like salmon), avocado, coconut milk, sesame oil
 There is no specific time when you should consume fats but it is better not in pre/after workout time since body will be too abosrbed dealing with your activity and needs quicker forms of refuel than fats

Sample meal plan (portions of these food has to be estimated for each person individually, same as meals)

sample breakfast oats

* breakfast: oats/oat bran with yoghurt/protein powder and 2 omega 3 pills
* snack: low fat greek yoghurt with carrots/other vegetables
* lunch: lean meat with vegetables (about 0,5 kg of broccoli/cauliflower/spinach or other low kcal veggies) with tea spoon of sesame oil
* pre workout: carrots/rice cakes/fruit, BCAA, coffeine
* directly after workout: protein shake with rice cakes or BCAA and rice cakes after HIIT workouts
* after workout meal/dinner (eat within an hour after training): lean meat/fish with baked sweet potato and vegetables
* supper/snack: cottage cheese with berries/vegetables and almonds

one of my favourite food combo: chicken in coconut milk with broccoli

NO for: processed food, sodas, sweets, juices (it is better to eat your fruits than to drink them, unless you have a choice)
YES for: organic and eco food, coffee and tea (sweetened with stevia/truvia), light sodas from time to time

As you see, it is quite lots of food in a typical meal plan. Remember that we are cutting only 200, 300 calories from normal daily intake.


The reason of that there is plenty of food is not to starve your body, but trick it a little - cut a little carbs from lunch, spare some calories, but not let your body to feel it due to big quantities of vegetables. 
You will refill yourself before training and just right after it to restore glycogen in muscles. Other thing is that with gym trainign you will need your food in order to perform your training!
You need your food in order to see results in the gym and in your body! 

Free day/meal:
It is good to have a free day/free meal from time to time. It help you phisically and mentally. 
Free meal is a signal for your body that everything is ok and it doesn't have to go into starvation mode. It helps you with your cravings too. But be carefull, free meal/day can also be trigger to give up your effords and go back on bad track.
If you already started to diet, take only 1 free meal each 7th day of Norwegian method diet.
If you are satisfy with your results and feel comfortable with your dieting, take a free day, but still try to keep it clean (if you ate 1700 daily, make a free day with 2300 calories for example).
After free day you will gain water, but it should be gone within 2 days.

 

Those two components: training and diet are the core of Norwegian Method. 
There is also third: supplements.

Supplements:

You might use additional supplements, but they are not necessary. They are made to help you to achieve your goals faster.

* omega 3 - crucial for all your body health, read more here

* protein powder - great protein replacement in your diet when you don't have time to prepare 'real food', choose whey protein with little carbs in it which will be quick absorbed after weight workouts; I use my protein powder also as a replacement for dairy products with breakfast oats

* BCAA - amino acids, each good protein powder contain them; they are protecting your muscles again destroying during exercising, has far more less kcal than protein shake and only the essence of what you need most (read more about BCAAs here)

* caffeine - helps you with your hard trainings, with additional energy and focus

You can also consider taking: green tea, cla, l-glutamine, magnesium, multi vitamin

Summing up, Norwegian method is based on: 

At least 3 intensive gym workouts, 2 high insensitivity interval trainings and protein rich diet with additional supplements. 
I did not discover America, it is obvious. 
I have just collected all the effective tips&tricks in one place, one method. Method which works on me :)


 


For more info, detailed training and eating plans, please contact me: nordicfitnesss@gmail.com

I would like to read your opinion about Norwegian Method. 
Please use a comment field for that :)


 

Fatburning cardio sequence

Mine today's cardio training was inspired by amazing and fast Silje's Mariela results which she showed on her blog and instagram. It is a Norwegian trainer and fitness personality who supports quick, intensive trainings.

this wonderful ABS are not yet mine, but Silje Mariela's - here is her blog

So, this time, instead of intervalls on treadmill (with high an low tempo), I did intensive exercises sequence. The best fatburning accelerator!

My workout consisted of:

5 minutes warm up

1.) 60 sec. jumping jacks
2.) 60 sec. mountain climbers
3.) 60 sec. walking lunges
4.) 60 sec. plank

1.) 60 sec. jumping jacks
2.) 60 sec. mountain climbers
3.) 60 sec. walking lunges
4.) 60 sec. plank

60 sec. break (you can simply repeat moves 1-4 one more time or go to the next part)

5.) 60 sec. sprints in one place
6.) 60 sec. running

5.) 60 sec. sprints in one place
6.) 60 sec.running

7.) 60 sec. running drills

5 minutes stretching

Cardio time: 21 minutes
Total workout time: 31 minutes 

31 minutes for complete workout, which you can do everywhere. 
No excuses!