Fat Burning Leg Plyo for Leg day

If you are one to have no specific leg targets. Wanting to build some muscle, but ALSO burn ALOT of Fat This is one workout that i would definitely recommend

I’ve made up a Leg plyo circuit that I Have been working on once a week for the last 3 months. Its done me wonders! I’m Building some well rounded Leg Muscles along with burning a lot of Fat.

Killing 2 birds with one stone with this workout! 

I’m one to have no main muscle areas I need to particularly grow on my legs, apart from my Glutes that is. My leg muscles just tend to grow very easily and I wish I could say the same for my Glutes.

One thing I’ve learnt is that I don’t need to left heavy, as I don’t need to grow that much muscle. BUT I DO NEED TO BURN FAT.

So I made this Leg Plyo Circuit to help me Maintain my leg Muscles But Also Burn the fat I don’t want on my body.

So Here we go!

4 sets of 10 Wide stance squats – High rep side steps  – 30-45 sec rest

4 sets of 10 Romanian deadlifts – 15 Jumping Lunges – 30-45 sec rest

2 sets of walking lunges

A Very effective leg workout. Plus it takes 15 minutes max!

If you want to see how the plyo is actually done, Click the link below to my youtube channel!

Fat Burning Leg Plyo | Leg Day Explained

Stay Tuned for more!

 

Ling xxx

 

 

 

 

 

 

 

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Supplements to help Aid Diets.

 

Are supplements vital to diets? …. No, its not Vital. But it can  aid in any diet by reducing some of the natural effects your body can change on you when you are on a diet.

When taking supplements, make sure you ask these questions first before purchasing.

  • What are your reasons into taking it?
  • What does it do?
  • What are the benefits towards your diet?
  • Do you know the ingredients?
  • Have you read the reviews on the brand of the product?

Here are some supplements that I take and why I take them and how are they effect towards my body.

  1. Omega 3 Fish oil capsules

Omega 3 can naturally be consumed within our diet in the likes of salmon, flaxseeds and walnuts etc. Although not everyone  will consume these kinds of foods but instead, the likes of Meat and others which are high in Omega 6’s.

A healthy diet contains a balance of omega 3 and omega 6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega 6 fatty acids tend to promote inflammation.

Even though some Omega 6 fatty acids tend to promote inflammation. It doesn’t mean to be entirely bad for the body. It can still be benefitted to our bodies. But the main goal here is to keep a balanced diet of Omega 3 and Omega 6.

I could go on and on about how Omega 3 works in the body. But this is the main reason as to why I take them. I Know myself that I don’t eat enough foods that are naturally enriched so I balance my omegas at the end of the day with some fish oil capsules. It helps me from promoting inflammation in my body, which I don’t need when I am on a Competition Prep.

*TIP* Some Fish oils are made from crustacean shells. So if you are allergic to shellfish, I would look into the ingredients first before you purchase it and make sure for your own health and safety.

2. Zma’S

Zma supplements are mostly supported by minerals like Zinc, Magnesium and Vitamin B6. They are created for the  ability to improve the quality of sleep. Which is extremely important if you are aiming to build some muscle..

During sleep, your body repairs the damage done to muscle fibers in the gym. When these slightly torn fibers are repaired, you naturally get stronger, gain more lean mass and also a very good nights sleep.

*TIP* Should contain 30 milligrams of zinc, 400-450 milligrams of magnesium and 11 milligrams of vitamin B6. This supplement is best taken before bedtime and on an empty stomach.

3. Dandelion root (Tea, Extract, Capsule)

Dandelion is used in a lot of herbal medicines. Mostly used to aid in digestion, inflammation.

For me, It is only used for around the time of my menstrual cycle. As I become very congested and Bloated from inflammation. Water rentention is high for many ladies, at that time of month. So we can benefit from this supplement.

*TIP* Great for using on your peak week, especially if you are expecting your cycle through your show.

4. Protein shakes

Protein Shakes are more for people who cant get enough protein intake from their foods. Where you can turn to Protein Shakes to get that intake. Especially when you are  bulking.

First thing you should ask yourself before you decide about  purchasing Protein shakes.

‘Are you getting enough protein intake in your diet to substantially help you grow muscles from eating?’

An average amount is around 1-1.2g of protein per Ibs that you weigh.

There are many more in which you can add to your supplement stash. Eg BCCA’s, Creatine etc. It entirely depends on your body, and do you need it. I’ve used the likes of these before and have never seen much difference with them, so therefore I decide not to waste my time and money with it, as it can be extremely expensive buying all these supplements.

Check out my link below from Youtube. You can see what supplements I use and from what brands.

Also the big question I get asked : Should you have protein shakes just to lose weight.?

supplements to aid a diet

 

 

 

 

 

 

 

 

 

 

 

12 weeks out of my bikini prep!

Hey guys!

I’m already 12 weeks out! time seriously flies!Screen Shot 2015-08-23 at 19.44.31

So the weight has been constantly dropping, which is great! Had my 2 week weigh in today which was 113.8IBS one pound off from last week. I actually feel leaner than I was when I was 110 IBS last month! I guess I made some good muscle gains throughout my maintenance calories.

Hoping I bring a good package with this prep! Still staying strong with the carbs, which are at 155 carbs. They haven’t been lowered yet, So I’m enjoying the amount whilst its still there, but with wise decisions.

If your interested with a typical day of food for me check this video out!

Hope you like it

Ling xx

Journey to the stage : 14 weeks out!

Hey guys,  I feel so guilty for leaving this spot for so long! Sorry I’ve been MIA. simply just thought that I didn’t have anything to report on!

Although FINALLY ! HERE I AM! I’ve finally started my 14 week competition prep for November 15th. I’m extremely excited to start this and see what my results are by the end of it !

MACROS: ( I have Lainey Bopster as my coach this prep round)

At the moment, I’m on 155 Carbs, 130 Protein and 35 Fats.

Which isn’t overly too bad to handle with. The only thing is the low Fats.

Although, you should know I take prepping to a next level. I could sit on my phone sorting out the next days meal for hours and hours. Deciding, then redeciding and recalculating. Yes, I’m an overthinker. I like to organise myself well in advance. There is no ‘go with the flow’ with me. Which annoys the hell out of my boyfriend.

With this in mind. I have decided to perfectly design my meal plan for one day and simple have the same thing for the rest of the week! Making my life much more simpler, and stress free!  Trust me, my head would explode if I had to calculate everyday and so would my boyfriends. I’m just simply helping us both!

MEALS:

Although,  if you really want to see what I had. Check the video out below!!

LING XX

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Screen Shot 2015-08-11 at 23.23.31

A New day, a new start!

After a disaster of a week, I did have a weight gain of 4 pounds. I was distraught over the weight gain!
Although I took a deep breathe, and thought to myself ‘tomorrow is a new day’ which is true!
My mentality now is to never give up. Because once you do … failure will become apart of you! You just gotta keep going! And hopefully make some gains on your way!  And keep positive!

So new beginning, new goals!
The plan is to reach my goal of 108ibs by end of June and maintain. It just seems like I’m forever shredding! So reach my goal as soon as possible and start my way to mainteniance til I prep for October bikini comp
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Well here’s a video of leg day! Hope you’s enjoy! 

https://youtu.be/MFMHidkgMic

DAY OF BODY POWER!!!!

SO Finally, the day of body power arrived. I was feeling crazily bloated. It wasn’t a good start to the day. Especially when your about to meet your FItness Idol!

Going to Bodypower was the best experience for my motivation! Seeing everyone shredded, on good form, just made me that much more determined to reach my goals! It was definitely a kick in the butt to work harder, and make some gains. Instead of forever cutting and gaining no success over it.

I GOT TO MEET THE VERY lady that kick started it all for me! A truly inspirational fitness idol! She’s lovely! I felt so big beside her, just made me that much more determined to make more gains.

Check out the footage of Bodypower here!

Ling x nikki 2

Day 26 : Body Power shred!

ONLY a FEW more days left!

I”m feeling good about my body! I haven’t weighed myself this past week because I really wanted to get the ‘ Weighing myself everyday’ mindset out of my head. So my final weigh in for the month will be on Thursday!

So monday i went to the Tynemouth Food Festival and it was really good! I thoroughly enjoyed the food, maybe a little too much, then hit the gym with an hours cardio session. Body still felt good the day after! Body is feeling better than ever these days!

Normally, i would over eat and feel grim the next day, but seems to be different this time round. Maybe I’m gaining more muscle mass to burn the calories ?

But don’t worry I won’t misuse this factor, and still keep clean!

Here’s a video for the food festival is you feel like taking a look ! Plus a little motivation speech at the end!

Hope you like it !

Ling x

Day 24 : bodypower Shred!

Really worked that booty for this workout!

Went to the Tynemmouth food festival today! And I AM STUFFED!

I did try to contain my ‘obsession with food ling’ but i couldn’t contain it at the very end…

But oh well.. my comp isn’t until october. so lets just enjoy life whilst making some gains!

Check out my youtube video!

Ling x

Day 22: Bodypower shred!

Yesterday was refeed!  i’ve a whole days of food that I recorded!

Think I’ve decided that I’m not going to weigh myself every single day now but weigh my self before every refeed! … I’ll be curious to know each day what my weight it, since the scales are so convenient to use, but it’ll be good mentally!

SO i pieced together my refeed on youtube!

Take a look! hope you like it!

LLing x

Day 19 : Bodypower Shred

So I’m getting closer and closer towards Bodypower.. and I am Extremely excited!

I’m starting to look leaner to! And whats even more exciting is that its Refeed tomorrow.

For Refeed, I’m gonna be trying to make some yummy deserts, since I’ll have to Carbs for it!

I’ll keep you updated on the Foods i make, and share with you guys if they’re a success!

Check out my Shoulder workout in my newest Vlog!

LING X