get-fit.biz™ http://get-fit.biz The site that will help you stay fit Tue, 15 May 2012 10:37:13 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 Healthy Cake http://get-fit.biz/healthy-cake/ http://get-fit.biz/healthy-cake/#comments Tue, 15 May 2012 10:20:12 +0000 getfitbiz http://get-fit.biz/?p=1108 This healthy cake is very easy and quick to make and perfect for someone who wants something sweet, healthy and nutritious. Its main ingredient – high protein, low sugar and fat free soft cheese (quark), leaves the sensation of fullness for a longer period of time. Therefore it reduces food cravings and hunger. It is a perfect healthy snack on the go or a great diet lunch.

 

Ingredients – serving size for 4 people (70kg ideal bodyweight, physically active):

  • 4 eggs
  • 2 x 225 g pots of fat free soft cheese (quark)
  • 20 g of natural sweetener (aspartame free)
  • 180 g of semolina
  • 30 g of dried cranberries

Cooking Instructions:

  1. Preheat the oven to 180°C/350°F
  2. Put eggs and natural sweetener in a large bowl. Mix them together until the sweetener has disolved
  3. Add fat free soft cheese, semolina and dried cranberries. Mix everything until you have a creamy mixture
  4. Pour the mixture into a baking tin (place baking parchment before that)
  5. Bake for 30 minutes or until the cake is golden brown
  6. This healthy cake is best eaten warm. Enjoy!

Approximate Nutritional Information:

Protein – 25 g per person, high quality protein, suitable for vegetarians
Carbohydrate – 42 g per person
Fat – 8 g of fat per person, low in saturates

Total calories – 340 kcal per person

 

 

]]> http://get-fit.biz/healthy-cake/feed/ 0 Leg Definition Home Workout – Week 6, Day 1 http://get-fit.biz/leg-definition-home-workout-week-6-day-1/ http://get-fit.biz/leg-definition-home-workout-week-6-day-1/#comments Thu, 03 May 2012 15:08:09 +0000 getfitbiz http://get-fit.biz/?p=1086 This home workout targets lower part of your body and helps to get defined legs. This selection of exercises will help you improve the shape of your legs, make them toned, lose fat and improve muscle strength and definition. This exercise routine will also target muscles in your bum, thighs and the muscles in your lower leg area. Leg definition home workout should last about 30 minutes.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Lunges – info
Squats – info
Sumo Squats – info
Pelvic Raises – info

 

Repetitions
10 – 15
10 – 15
10 – 15
10 – 15

 

 

No. of Sets
3
3
3
3

 

How do I use this home workout to get defined legs?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/leg-definition-home-workout-week-6-day-1/feed/ 0 Upper Body Home Workout – Week 5, Day 3 http://get-fit.biz/upper-body-home-workout-week-5-day-3/ http://get-fit.biz/upper-body-home-workout-week-5-day-3/#comments Thu, 03 May 2012 15:06:40 +0000 getfitbiz http://get-fit.biz/?p=1094 A great home workout for people who want to get toned upper body. It targets your biceps, triceps, shoulders, chest, upper back and to a certain degree even your abs and core. The workout is suitable for beginners and intermediates and it will help you tone arms, build the strength in your upper body muscles and burn fat. A great home exercise routine that targets the upper body area.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Push Up Exercise – info
Dumbbell Bent Over Rows – info
Dumbbell Tricep Extensions – info
Dumbbell Bicep Curls Exercise – info
Shoulder Press Exercise – info

 

Repetitions
10 – 15
10 – 15
10 – 15
10 – 15
10 – 15

 

 

No. of Sets
3
3
3
3
3

 

How do I use this home workout to achieve toned upper body?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/upper-body-home-workout-week-5-day-3/feed/ 0 Core Stability Home Workout – Week 5, Day 2 http://get-fit.biz/core-stability-home-workout-week-5-day-2/ http://get-fit.biz/core-stability-home-workout-week-5-day-2/#comments Thu, 03 May 2012 14:20:52 +0000 getfitbiz http://get-fit.biz/?p=1074 This core stability home workout will help you get desired stomach at your own home. The workout is suitable for beginners and intermediates and it will help you to get stable and strong trunk. This routine will also tone up abdominal muscles.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Simple Ab Crunches – info
Reverse Ab Crunches – info
Oblique Crunches – info
Vacuums Exercise – info
Back Extension Exercise – info

 

Repetitions
15 – 25
15 – 25
15 – 25
10 – 30 sec
15 – 25

 

 

Number of Sets
3
3
3
3
3

 

How do I use this home workout to achieve toned and strong abdominal muscles?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/core-stability-home-workout-week-5-day-2/feed/ 0 Toned Thighs Home Workout – Week 5, Day 1 http://get-fit.biz/toned-thighs-home-workout-week-5-day-1/ http://get-fit.biz/toned-thighs-home-workout-week-5-day-1/#comments Thu, 03 May 2012 14:05:04 +0000 getfitbiz http://get-fit.biz/?p=1068 This home workout targets thighs. This selection of exercises will help you improve the shape of your legs, make them skinnier and toned, lose fat and improve muscle strength and definition. This exercise routine will also target muscles in your bum, thighs and the muscles in your lower leg area. Toned thighs home workout should last about 30 minutes.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Lunges – info
Squats – info
Sumo Squats – info
Pelvic Raises – info

 

Repetitions
10 – 15
10 – 15
10 – 15
10 – 15

 

 

No. of Sets
3
3
3
3

 

How do I use this home workout to get toned thighs?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/toned-thighs-home-workout-week-5-day-1/feed/ 0 Home Workout Exercises For Chest – Week 4, Day 3 http://get-fit.biz/home-workout-exercises-for-chest-week-4-day-3/ http://get-fit.biz/home-workout-exercises-for-chest-week-4-day-3/#comments Thu, 03 May 2012 13:34:53 +0000 getfitbiz http://get-fit.biz/?p=1061 A great range of exercises for chest home workout. It targets your chest, biceps, triceps, shoulders and upper back. The workout is suitable for beginners and intermediates and it will help you tone chest, build your upper body muscles and burn fat. A great home exercise routine that targets the upper body area.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Push Up Exercise – info
Dumbbell Bent Over Rows – info
Dumbbell Tricep Extensions – info
Dumbbell Bicep Curls Exercise – info
Shoulder Press Exercise – info

 

Repetitions
10 – 15
10 – 15
10 – 15
10 – 15
10 – 15

 

 

No. of Sets
3
3
3
3
3

 

How do I use this home workout to achieve toned chest?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/home-workout-exercises-for-chest-week-4-day-3/feed/ 0 Flat Ab Home Workout – Week 4, Day 2 http://get-fit.biz/flat-ab-workout-week-4-day-2/ http://get-fit.biz/flat-ab-workout-week-4-day-2/#comments Sun, 29 Apr 2012 15:00:22 +0000 getfitbiz http://get-fit.biz/?p=1038 This flat ab workout will help you get desired stomach at your own home. The workout is suitable for beginners and intermediates and it will help you to achieve great results – flat and toned ab area. This routine is especially good because it targets the whole abdominal area – upper, lower and middle abs.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Simple Ab Crunches – info
Reverse Ab Crunches – info
Oblique Crunches – info
Vacuums Exercise – info
Back Extension – info

 

Repetitions
15 – 25
15 – 25
15 – 25
10 – 30 sec
15 – 25

 

 

Number of Sets
3
3
3
3
3

 

How do I use this workout to achieve flat abs at home?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/flat-ab-workout-week-4-day-2/feed/ 0 Get Skinny Legs Home Workout – Week 4, Day 1 http://get-fit.biz/get-skinny-legs-workout-week-4-day-1/ http://get-fit.biz/get-skinny-legs-workout-week-4-day-1/#comments Wed, 25 Apr 2012 18:18:46 +0000 getfitbiz http://get-fit.biz/?p=964 This home workout targets lower part of your body, especially legs. This selection of exercises will help you improve the shape of your legs, make them skinnier and toned, lose fat and improve muscle strength and definition. This exercise routine will also target muscles in your bum, thighs and the muscles in your lower leg area. Get skinny legs home workout should last about 30   minutes.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Lunges – info
Squats – info
Sumo Squats – info
Pelvic Raises – info

 

Repetitions
10 – 15
10 – 15
10 – 15
10 – 15

 

 

No. of Sets
3
3
3
3

 

How do I use this workout to get perfect legs?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/get-skinny-legs-workout-week-4-day-1/feed/ 0 Toned Arms Home Workout – Week 3, Day 3 http://get-fit.biz/toned-arms-home-workout-week-3-day-3/ http://get-fit.biz/toned-arms-home-workout-week-3-day-3/#comments Wed, 25 Apr 2012 17:58:36 +0000 getfitbiz http://get-fit.biz/?p=958 A great home workout for people who want to get toned arms. It targets your biceps, triceps, shoulders, chest, upper back and to a certain degree even your abs and core. The workout is suitable for beginners and intermediates and it will help you tone arms, build your upper body muscles and burn fat. A great home exercise routine that targets the upper body area.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Push Up Exercise – info
Dumbbell Bent Over Rows – info
Dumbbell Tricep Extensions – info
Dumbbell Bicep Curls Exercise – info
Shoulder Press Exercise – info

 

Repetitions
10 – 15
10 – 15
10 – 15
10 – 15
10 – 15

 

 

No. of Sets
3
3
3
3
3

 

How do I use this home workout to achieve toned arms?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/toned-arms-home-workout-week-3-day-3/feed/ 0 Lower Abs Home Workout – Week 3, Day 2 http://get-fit.biz/lower-abs-home-workout-week-3-day-2/ http://get-fit.biz/lower-abs-home-workout-week-3-day-2/#comments Tue, 24 Apr 2012 14:39:05 +0000 getfitbiz http://get-fit.biz/?p=946 This lower abs workout will help you get desired stomach at your own home. The workout is suitable for beginners and intermediates and it will help you to achieve great results – flat and toned lower ab area. This routine is especially good because it targets the lower abdominal area  as well as upper abs and middle abs.

Before commencing any resistance training routine a warm up is required. At least 5 minutes of aerobic exercise should be done before you carry out this home workout. For suggestions please see our ‘Home Aerobic Exercise‘ page. The rest period between each core exercise should be 30 seconds. Always carry out as many exercise repetitions as you feel comfortable doing and without compromising the technique. If you can not do the recommended number of repetitions for an exercise, carry out as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, keep on going, still try to do as many as comfortably possible. Also it is very important to make sure your technique is at it’s best – you must be working/using ONLY the targeted area, each exercise repetition should take a minimum of 5 seconds to perform and NEVER lose the tension in the targeted muscles i.e. no resting/stopping until you finish the exercise. If you do not know how to perform an exercise, press ‘info’ next to the exercise name to view a description.

Exercises
Simple Ab Crunches – info
Reverse Ab Crunches – info
Oblique Crunches – info
Vacuums Exercise – info
Back Extension Exercise – info

 

Repetitions
15 – 25
15 – 25
15 – 25
10 – 30 sec
15 – 25

 

 

Number of Sets
3
3
3
3
3

 

How do I use this workout to achieve toned lower abs at home?

A home workout must be carried out for each body area (legs, core & upper body) once per week and every week. That requires you to do 3 home workouts per week. Up to two workouts could be done in one session. An additional workout for your favourite or least developed area is recommended. However a minimum of 72 hours of rest is necessary between same body part targeting workouts. That means you need to exercise two days per week for no more than 1 hour. Together with a balanced, controlled calorie diet this home exercise routine will help you lose weight, tone and develop muscles and achieve the ideal body.

]]> http://get-fit.biz/lower-abs-home-workout-week-3-day-2/feed/ 0