BIGGER arms now!

Unifit

Students guide to health

Kettle bells fast swing to fitness

Spice your food help your burn 6 ways to smell sexy in 2012
What not to do on a first date

Contents On the cover

Editors letter
Linford Dsouza
BIGGER arms now!

Unifit

Student guide to

health

p24

Kettle bells fast swing to fitness

p5
Unifit is a new a comprehensive guide to maintain optimum fitness and health. In this issue we tell you how to enhance your ability to burn fat and gain muscle which will give you a lean and ripped look. We have new and exciting recipes that should help you keep your diet on check without losing out on tasty meals.

Spice your food help your burn

p11

6 ways to smell sexy in 2012

W hat not to do on a first date

P2
Eatfit p13

p19
Gear track p28

Lifestyle

p1

workout

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In our lifestyle section you will find the hottest tunes for your workouts, moreover it will help you solve the mysteries of what women mean.Llastly we will shows you how to use the right spices to give you that extra burn.

This section we give you recipes on tasty treats that dont fall heavy on the gut but help build muscle, from breakfast to dinner weve got you covered.

Good tips on exercises that directly contribute towards the body you are looking for, whether it be rock hard abs or bigger ripped arms the workout section has it down to a T.

Geartrack will keep you updated on all the lastest gadgets out there to make life easier. It aims to offfer advice on good equipment at a reasonable price.

Lifestyle

WHAT HAPPENS WHEN YOU QUIT THE BUD.

In three days: Your breathing will become easier as the bronchial tubes in your lungs begin to relax. Your concentration may be starting to waver as the withdrawal symptoms from the nicotine kick in, but your energy levels will start to increase, giving you a boost. In two to 12 week In this period of time depression and restlessness might set in as part of the withdrawal sydrome process. Up to 70 per cent of quitters said they suffered from these side-effects within four weeks of giving up smoking. Your craving to have another cigarette will be at its strongest point at this moment, but don't give in. Your circulation would have improved greatly by now making your skin look brighter and younger, which is just another reason to continue. Within three to nine months: Your lung function will improve by up to 10 per cent as new cells lining the lungs develop. This will help any coughs, wheezes and breathing problems you had whilst smoking. this is the time one might put on some wieght as your appetitie increases due the fact that you can taste and smell better This weight accumulates without quitters taking any steps to beat the extra pounds, such as watching what they eat or taking up any exercise. Gaining a little weight. In one year: Your risk of having a heart attack falls to roughly half that of someone who is still smoking. you are also less likely to have a stroke as your blodd vessels widen and are able to take in more oxygen.

Quitting smoking can be a challenge, but there is lack of information of what happens after you have completed this mamoth task. In this article we aim to let you know the immediate and long term changes your body will face as a result of your achievement and helping you feel even better than you already feel after quitting the bud. In 20 minutes: Your blood pressure and heart rate will return to normal. This immediately lowers your risk of having a heart attack. Your circulation will also improve. In eight hours:The nicotine and carbon monoxide levels in your blood reduce by half. Carbon monoxide is the black smoke produced by cars, such as those found in cigarettes it causes shortness of breath and increased heart rate which forces your heart to work harder. Your oxygen levels will also have returned to normal, helping you breath more easily and smell better. In 24 hours: Carbon monoxide will be completely eliminated from your body and your lungs will start to clear out excess mucus and any other smoking waste. At this stage you might develop a sore throat or cough as new tissue begins to grow in your lungs. In 48 hours: There is no nicotine left in your system and your sense of taste and smell will also greatly improve. One side-effect you may experience within the first 48 hours is light-headedness as the carbon monoxide leaves your system, which may cause a sense of irritation which could lead you to slip and light up.

In 10 years: Your risk of developing lung cancer falls to half that of a smoker.The pre-cancerous cells in your body caused by smoking are also replaced by new, healthy cells helping you breath easier and feel healthier and lung cancer free. In 15 years: Your risk of having a heart attack returns to the same level as a non smoker. Lastly your skin and cells should have fully recovered for more info: www.NHS.com

Nicorette fresh fruit gum has been rated the best tasting gum. It also helps to maintain you waistline while you quit smoking, which gives you one less thing to worry about. The chewing of the gum will help control hunger and at the same time control the input of nicotine, into your body giving you a better chance of quiting

What not to do on your first date The female prospective.

Things not to wear
No tracksuits,shorts Flashy shirts are a no no, secondly keep it semi formal. Dont turn up in a deniem jacket it isnt the wild wild west.

Lifestyle

Things you could wear

Jeans are alright depending on the location Dress the part Try to incorporate a cardigan or sweater hopefully something your mom didnt knit you for christmas. Wear something that is aperfect fit not to tight not to lose

First dates are always tricky, its a bit awkward and nervousness is bound to set it. Confident or not on a first date, this will give you a few tips.
Firstly try and not get caught checking out the girl walking by keep your attention on her, make sure you listen to what she says, on the contrary tell her about yourself so she gets an idea about you, dont get too personal and deep keep it light-hearted and fun. Kazia Ruth Davis suggests: Things not to do 1) Dont have dirty nails. 2) Dont ask if your gonna get a kiss later. 3) Dont have bad breath. 4) Dont talk about previous sexual experiences.

Jennifer Farell: things not to do 1) Dont text while on the dateD 2) dont wear gym clothes. 3) Dont call her love, darling.

Rebecca Kelly( student) suggest: Things not to do 1) comments about other women. 2) dont just talk about yourself. 3) Be a gentleman dont burp without an excuse me. 4) dont try too hard making you look fake.

The deal breaker

Dont text while your talking to her, or be on your phone unless its important

The deal breaker

The deal breaker

Dont go out for a smoke leaving her by herself, if you do dont forget to chew some gum

Dont take things to fast dont push too get a hotel room on the first date or say do you want to come back to mine your not in a club

Lifestyle

Top 20 tunes to get your pump on

Music is a important mix in any work out it helps you pump up the pace on your run or pick up your desired weight.
Run away real mc coy Blur song 2 LinkinPark figure 09

Dropkick murphys massechuetts

Eminem Loose yourself

Pod Boom

Jason Durelo Breathing

The exies Ugly

Papa Roach Last resort

Fort Minor Remember the name

Red Jumpsuit apparatus false pretense.

Finger Elven

Lifestyle
Survivor eye of the tiger Shrillex Ruffneck bass

Akon Aint gonna get it

Papoose Born to win

Chase and Status End credits

Hardknox Fire like this

Beats Ear phones with control talk

With Tour ControlTalk, you get the same amazing listening experience of the original Beats by Dr. Dre Tour, with the added convenience of a built-in Monster ControlTalk.ControlTalk gives you control of volume and handsfree talk. This all allows you to control the music via your ear phones making it extremlly useful while working out. The ear phones also boast phenominal sound, durability and style

I-Phone arm band

This is a safe a convient way to have your phone with you in the gym. You can enjoy your music on your i phone while being in convient reach to answer calls and change music. The arm band is made with a tough materials making it durable and containts a mesh material at the back givng it the ability to breath avoiding any irritation caused through extensive use in your long workouts

Blue Stahli Pure and tainted

hollywood undead Undead

Lifestyle

Spice up your life

5 spices that will help you in your process of burning fat, spices are essential to the flavour of food making it easy to incorporate in your day to day life

Cinnamon Lifestyle cinnamon can boost your weight-loss as i

Cinnamon

A spice filled recipe to get you started

Cinnamon-mustard Chicken with Sweet Potatoes and Peppers
Cinnamon can boost your weight-loss as it helps to control blood sugar and helps with the processing of carbohydrates more efficiently. But before you start over dosing on cinnamon it should be done in moderation as it contains a chemical coumarin, which can cause liver damage. Ingredients Serves: 4 2 tbsp wholegrain mustard 2 tsp ground cinnamon 200ml apple juice 8 skinless, boneless chicken thighs, about 650g total weight 4 sweet potatoes, about 800g, peeled and cut into chunky wedges 4 onions, quartered 2 red peppers, quartered lengthways 2 yellow peppers, quartered lengthways 2 tbsp olive oil

Pepper
Pepper is not only high in antioxidants but it also helps in digestion of food. It is able to diminish the gas in the intestine tract thus causing less bloating. To get the most out of your pepper use freshly ground pepper as this contains the most amount of peperine.

Preparation method
Prep: 10 mins | Cook: 20 mins 1.Flavour the chicken: Preheat the oven to 240C (220C fan oven), gas 9. Mix the mustard, cinnamon and apple juice in a large ovenproof dish or roasting tin. Add the chicken, turning the pieces over several times to coat them in the apple dressing. Set aside. 2.Par-boil the sweet potatoes: Put the sweet potato wedges in a large pan. Pour in boiling water to cover and boil for 5 minutes. 3.Combine the ingredients: Drain the sweet potatoes, then add them to the chicken together with the onions and peppers. Turn all the vegetables in the dressing to coat them evenly, then turn the chicken thighs once more and leave them skinned side up. 4.Roast and serve: Season the ingredients to taste and drizzle over the oil. Roast for 20 minutes or until the chicken and vegetables are cooked and well browned. Test the chicken is cooked by piercing the thickest part with the point of a knife; the juices should run clear, not pink. Serve

Ginger
The powerful root is strong in smell but is an amazing diuretic ( it helps push urine out of the system) more over it effectively enhances your bodies ability to push out waste thus resulting in a drop of free radicals in your body.

Mustard seed
The humble mustard seed is spicy and can be used to create a delicious meal, it has naturally occurring thermogenic properties which increases metabolism several hours after being consumed

Cayenne
This capscin is well know for its thermogenic properties as it naturally creates heat in your body helping you burn fat hours after being consumed.

What does she mean when she says I need a break?

Lifestyle

Women can be tricky, they say something and mean something else, their moods change like the weather on mountain tops but how do we decipher what to make of it ?
Possible reasons
You might be being too clingy, and she might be fiercely independent and so looking for her own space call on the Break. She might just want to end it but doesnt know how to put it across to you and this is clearly the easy way out, by providing you with hope she doesnt have to confront the problem at hand right away. She might be doing this to get your attention you dont know what youve got till its gone. This is because she feels you havent been treating her with enough importance, this on the other hand is risky as it could backfire.

Things "NOT" to do during the break

Firstly dont stalk her Dont find excuses to call her or see her. Dont hang out in places where youre most likely to bump into her. Dont spend your days moping around, feeling sorry for yourself instead go out try something new take up a new sport so your kept busy. Dont sleep with anyone unless you know the relationship is over and is going nowhere.

What happens next?

Firstly decide on a time period for the break, its important not to leave it open ended as there is a chance that the end might never come. Finalise other clauses such as, are you allowed to see other people if so are you allowed to kiss, or shag them. Even though this may seem awkward its important, and if you are going to get busy with the ladies in your few weeks of freedom make sure she doesnt find out. Secondly you have to make sure that she misses you. The only way of achieving this is having a no contact rule, this will force her to recollect on all the good times and miss you, it might be hard but its got to be done, if you want to have a chance of getting her back.

If things dont work out.

Not all things end well, but a Wiseman once said that if relationships dont end badly they dont end. So if it doesnt work out make sure you leave with your dignity intact, please avoid any sort of crying and begging for one more chance.And more over avoid any display of violence, or anger as this will further degrad you as a person in her eyes, make sure she remembers you at your best and not you worst.

6 ways to burn 100 calories quick

Lifestyle

Work it out in the bed room

Twenty minutes of hearty sex can burn up to 118 calories; it also helps promote better sleep and is linked with the reduction in the chance of prostate cancer.

Clean that house

Twenty minutes of light house work such as vacuuming, and dusting can help you burn 110 calories

Bust a move
Dancing while do household chores can add to a significant calorie burn 25 minutes of prancing around and giving it all to a tune can burn a total of 107 calories.

Take the stairs

Climbing stairs for 20 minutes can help burn 107 calories, this is an easy way of fitting your workout into a routine day at the office.

Walk your weight down

Walking 20 minutes for a mile can burn up to 100 calories helping you stay fit effortlessly

Wash the car

30 minutes of washing your car till its shiny, and looks bran new will burn 100 calories.

8 ways to know shes not into you

Women are confusing but there are some clear cut signs to help you know if shes not interested.

Lifestyle

Lifestyle

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1)Iam tired
When a woman meets someone she is attracted to, there is generally a spike in energy, and even if she is suffering fatigue she trys her best to conceal this in front of a possible mate. But her bringing up her fatigue constently is a sign that she is not interested.

2)Her lack of interest leads to her never asking your name.

If a woman is interested in you, she will ask you your name at some point of the conversation. woman like to avoid awkward situtations and not knowing your name later into the night is just one instance of a awkward situation. 10 minutes into a conversation and you havent been asked your name, shes probably waiting for the conversation to end.

3)She talks about of her boyfriend

If a woman brings up her boyfriend at the conversation, she is signalling that she is off the market and it is a sign to back off.On the other hand if a girl keeps talking about her EX its a sign she is emotionally unavailable.

4)No eye contact

Eyes are not simply a window into the soul, her eyes display interest or lack of interest. Moreover eye contact creates encouragement for you to talk to her, so if she avoids it she is probably trying to avoid the conversation at all cost.

5)Negative body language.

Negative body language is a good indicator to let you know if someone is interested or not. If she is she will eventually start to imitate your body language showing that she is comfortable. But if she continues to have a closed body language like her arms crossed its an indicator that she is not attracted to you and doesnt want you to continue.

6)Short, one word answers

It is normal if a girl offers short answers at the begining of the aqauintance, but if this continues 10 minutes into a conversationshe is probably not interested. If a girl is interested she will keep you talking in order to make sure you dont leave. But lack of response only means your departure is of no concern to her.

7)The classic help me eyes

The classic help me eyes are when a girl looks towards her friend to get her away from you. this could be anything from we are leaving, to i need to talk to you only for you to realise that she is never going to return. These are subtle signals women give out in order to get out of a situation without having to tell you off.

8)She talks about a guy in her imidate surrouding

When a girl talks about another guy for example hes hot. Iam sorry but welcome to the friends zone, as if she had any attraction to you she would avoid diverting her attention from you at all cost. This is also a signal that she is not interested in you, she might also say hes so my type and it is clear to see you dont match the lad beside you. for more info:http://www.tsbmag.com/2009/12/09/7-signs-she-is-not-interested-inyou/2/

Lifestyle

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Smell sexy in 2012

The last thing you put on the first thing she notices. Smell good in 2012 with the top 6 aftershaves

Lifestyle

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Nautica blue:Is a aquatic

fragrance that is cheeaply priced and good for everyday use, it is more suitable to summer weather. It is for the outgoing and single man who is fun.

Nautica voyage:This perfume

is longlasting and fresh, it has a customer rating of 4.5/5. It is also ranked the second best selling perfume for men. its a fresh scent with light sandal wood

Davidoff Coolwater: This

aftershve is legendary, its been in the market for a while. It is a clean and fresh scent which will capture the senses

Bulgari Notte:If you are looking

for a masculine long lasting smell then this is the perfume for you, its masculine notes of wood and musk will not fail to mezmerise the oppisite sex

CK Eternity: This perfume has

been around for a while, but like its name the scent once sprayed seems to last forever and is good value for money. It is a strong masculine scent but at the same time is clean and not over powering.

Kenneth Cole Black:This

perfume is a fresh fruity scent , that is a special for a romantic evening with a special lady.The notes of fruit and wood create a fusion that is distinct and one of a kind. for more info:http://wizzley.com/top-10-

Eat Fit
Splash of milk Cherry toms halved New potatoes cooked halved 1/2 red onion sliced Sliced fennel 30g low fat cheese spread Olive oil Preheated grill

13

THE MUSCLE BUILDING OMELETTE...

Eggs are the pinnacle of any muscle building diet , their tasty low in fat and contain high levels of protein. even the usual yolk of the egg which has long been tarnished by weight loss specialist as the fatty part of the egg contains vital omega 3 fatty acids which in fact are good for you and enhance your fat loss. a single 2 oz whole egg contains 6 g of protein which is easily digested. 4 egg whites, 1 whole egg 2 bacon fillets sliced 150 g chicken sliced

In a bowl beat the egg mixture, heat some olive oil in a large frying pan, add the chicken and bacon and let it shimmer for a few minutes Add the vegetables being used and cook for a further minute. after that done pour the egg mix, adds some salt and pepper to taste. and dot low fat cheese spread on top of frittata. cook on stove for 2 minutes to set bottom, then put under grill to finish off, till golden brown And this will lead you one step closer to building the lean muscle you desire.

Jerk chicken with brown rice

Chicken is a superfood high in protein and low in fat giving you the ultimate muscle building tool. But all work and no play is no fun so heres a recipe to spice things up
1/2 stick of butter 1 cup of brown rice 2 cups of chicken stock or water salt and pepper Directions Chicken 1. Place allspice, chipotle pepper, green onions, limejuice and zest, molasses, olive oil and salt into a blender and puree until a smooth paste forms. Scrape it into a large bowl, add the chicken pieces and toss until thoroughly coated. Wrap with plastic wrap or place in freezer bags and marinate in the fridge for at least 2 hours. 2. While the chicken marinades, and when its almost time to eat, make the rice. Begin by melting the butter in a medium saucepot over a medium-high heat. Continue simmering the butter until it begins to foam. Swirl gently until you see golden brown particles on the bottom. Immediately add the rice grains and stir well. This will toast them adding a layer of nutty flavour and will also prevent the butter from heating up too much and burning. Turn the heat down to low. Add the stock, season and simmer for 30 to 40 minutes until tender. 3. Preheat a grill, barbecue or oven. When grill is hot, place chicken pieces on it, skin side down. Turn chicken after 10 minutes and continue cooking the other side for another 10 minutes or so, until done. If the grill flames up, or chicken chars, splash with water until the flare-up subsides. Brown rice: 2 cups cooked for 30 minutes on slow fire.

Ingredients Chicken 2 tablespoons of ground allspice 1 dried chipotle pepper 2 bunches of green onions, roughly chopped 4 limes, juiced and zested 1/4 cup of molasses or honey 1/2 cup of olive oil or vegetable oil Salt 1 pound chicken, cut into 4 pieces (2 breasts and 2 legs) Rice

For more info: http://www.foodnetwork.ca/recipes/Poultry/recipe.html?dishid=5765

The mighty Egg versus the Oatmeal VS

The epic battle between these two rivals has been going on through the ages. Most bodybuilders preach that eggs are the ultimate breakfast, but critics state that oats contain more protein in lesser, servings Unifit went out to find out the facts.

Eat Fit

14

The egg fact: Eggs have the higest level of protien avaliable. and carry many other vitamins than people know, some being vitamin A,D,E and K,moreover eggs are the most inexpensive form of protein avaliable in the mordern society we live in. Eggs contain a harmonious balance of amino acids that are vital

EGGS
Protien: 6 grams per 50 gram serving fibre:0 grams fat: 5 grams calories: 54 calories per 37 gram egg Eggs are fast and easy to cook and a tasty deight making them a favoured choice among most fitness enhusiast

OATS
protein:13 grams per 96 grams serving fibre: 4 grams per cup fat:2 grams per serving of calories:approximatly 150 calories Oatmeal takes time to cook but contains complex carbs which releases energy slowly througout the day keeping you fuller longer and the high level of protein takes longer for your body to digest.

Oat facts: Oats help you lose

weight as they help curb cravings with thier high fibre content. secondly oatmeal helps get rid of cholesterol, as it acts like a spodge that soaks up the fatty substance produced by our liver. Oatmeal strengthens bones, and recent studies have proven oats to reduce heart disease

Eat Fit

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LOW-CALORIE COOLER 1/2 cup unsweetened almond milk 1 cup fresh spinach 1 kiwi, sliced 1/2 banana (preferably frozen), sliced Good for you:smoothie contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat. after an easy run one does not need loads of nutrients to recover, so almond milk provides half the calories of skimmed milk and the kiwi in the smoothie provides vitamin c. while the spinach provides iron.

CRUNCHY COFFEE FIX 4 ounces chilled coffee 4 ounces fat-free milk 1 banana (preferably frozen), sliced 2 tablespoons whole almonds 2 teaspoons natural cocoa powder

Good for you: Coffee tastes

brillant in a smoothie and secondly it provides the body with caffiene which is an antioxidant clearing your body of waste and free radicals. the banana gives you potassium and fuil balance.and a little bit of coco powder for the choclatey taste.

SAVORY SURPRISE 6 ounces carrot juice 1/4 avocado 1 tablespoon fresh lemon juice 2 ounces water 1 tablespoon freshly grated ginger Pinch of cayenne pepper

Good for you:smoothie

contains 161 calories, 23 g carbs, 5 g fiber, 3 g protein, and 8 g fat. carrot in this smoothy provides adequate vitamin a to maintain the immune system while avacado is filled with monosaturated fats

Smoothie of the month

mile

BREAKFAST TO GO
1 cup fat-free milk 1/2 cup frozen blueberries 1/2 cup plain fat-free Greek yogurt 1/4 cup uncooked old-fashioned oats 1 tablespoon ground flaxseed smoothie contains 290 calories, 41 g carbs, 6 g fiber, 22 g protein, and 5 g fat.

Fact file: One of the first pioneering smoothies was called the orange julius in the 1920s created by Julius Freed and Bill Hamlin. It is very similar to some of the smoothies we have today it was so popular that people would line up around the block for it
More info:http://www.runnersworld.com/article/0,7120,s6-242-301--13654-1-12,00.html

Good for you: greek style

yogurt and milk provide loads of protien require to recover from long runs and help build muscle and lose fat.Oats with thier complex carbs provide slow burning energy. The flax seeds provide omega 3 fatty acids vital for brain function.Smoothies are the fastest way to digest nutrients in order to to keep you going mile after

Rock hard abs now

Workout

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Rock hard abs are every mans dream, Unifit informs you of some quick ways to achieve results faster.

The captains chair is effective as it tagets the rectus abdominus, the effective and most efficient way to perform this exercise is to keep the knees bent and raise them slowly. this helps focus the tension on the abdominal muscles giving you noticeble results

The plank is a great way to build your stability muscles. It focuses the tension in your core muscles. It helps build endurance in the abdominal muscles strengthening them making them stronger.

The leg raise is an effective way of getting rid of excess belly fat. You start by lying down flat on your back and then slowly raise your hips of the floor, this again forces your body to work harder as it has to stabilise,It focuses on the abdominal muscles.

Workout

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From accountant to Runner

Being able to run 26 miles is challenge in itself, but how can one maintain a full time job and find the time to train. Get an exclusive into how with Aoin Douglas.

TO
oin Douglas is 32 and has served in the Terrotorial army for three years, fitness has always been a part of his life but not to this extend. We speak to him to find out how he made this amazing transition from full time working dad to a lean runner with numerous marathons under his belt.
Why do you run?
Aion says: In order to keep fit and maintain a optimal wieght,I also found that it relaxed me moreover i see a marathon as a big changllege and on complistion a feeling of accomplishment.

How many marathons have you done till date?

Aoin says: Many in the past but the most recent being the Liverpool 2011 and 2012 marathons.I did a full marathon in 2011 covering 26 miles and in 2012 opted to do 13miles. Moreover in september i plan to do the berlin marathon for which iam training rigourously

Whats is your current training program?

Aoin says: At the moment i run about 15 to 20 miles a week in my build up to my final goal of 26 miles. i run 5 miles everyday in about an hour.

Whats your ideal breakfast for a run?

Aion say: I dont actually comsume breakfast before my run as I awake quiet earlier, but after i finesh my run i prefer toast and some eggs with a good old cup of coffee.

Were you always into running and marathons?

Aoin says: In my teens i wanted to join the forces, so I spent ample amount of my time training. I eventually did not join full time instead i served in the terrotorial army for three years. My running carried on during this time on a irregular basis, but after the birth of my first daughter i decided i needed to look after myself

Would you recommend running outdoors or running on a treadmill?

I would recommend running outdoors as it is easier on your knees and joints, as i believe running on a treadmill for long periods of time as a detoriatiing effect on your knees.

Workout Aoin now tells us more about his training method.and his diet which are key elements in running
The diet: low fat and low protien and rich in carbohyrates Rice:brown half a cup 2 times a week Potatoes and pasta balnce the rest of his carbohyrate needs Meat:alternate Red or white meat and fish three times a week in contained amounts The training method: The sixteen week programme it entails doing three runs in the week a 5 mile , 3mile, 5mile and then 10 miles on week ends each month you build on it then doing 6 miles, 4miles, 6miles and then 12 mile week end run. and in the next month adding more miles until you reach your ultimate goal

Running recomendations by Aoin:

18 Running favorites
The Pegasus, one of Nikes best known icons and Nikes top selling running shoe fewer materials are used in the upper and smarter pattern-efficiency resulted in less waste, leading to an impressive reduction of 1.4 ounces of weight, or 13 percent, over the previous Pegasus. Less weight = less waste. As with the rest of the line, Environmentally Preferred Materials (EPMs) were used wherever possible. The EPMs used in the upper have a high recycled content.The nike pegasus takes comfort and stability to the next level with its innovative sole design which is mid foot to increase stability while running and zoom air heel for impact absorption. And since they are high arch trainers they distribute wieght more evenly while running causing less pain to the feet while and after a long run.

A good pair of

running shoes is a must, ones that are comfortable and fit your feet well Secondly and most importantly vaseline unless you plan to go commando. Lastly gain stamina slowly, to fast to soon will have negative effects

Top 3 running shoes for this summer

Vibram Fivefingers Komodo Sport :This snazy

foot glove is bound to get you noticed on the streets.These are more suited to an experienced runner as you will need to change your style of running to avoid injury. the 2mm footbed feels like a second skin and gives you just enough protection to run on road or footpath.Moreover the komodo sport is designed to work with the natural movement of feet while running.

Reebok Zig Fuel:The new

rebbok zig fuel make look outlandish but its design makes it an effcient running shoe. its zig zags cushion all impacts to the feet. The brillantly designed sole absorbs and recycles energy and protects feet with its dmx cushioning panels to keep you going mile after mile. the reasonable and competitive price tag makes them an ultimate buy this summer. 80

Nike air 3.0:If your looking for

a shoes that wont break the bank and still offer great value for your buck then these are the shoes for you.they offer a brillant transition from padded shoes to a more bare foot running feel. The nike 3.0 are super light and it adequete upper protection keeps your feet in place insuring stability on long runs. These pair of shoes are value for money at a mear 59 a pair

http://www.t3.com/features/best-running-shoes/nike-3-0-624-jpg#main

Workout

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Get ripped with kettle bells

Kettle bells are very useful in gaining results quickly. They burn 300 calories an hour

Workout

20

kettle bell bottom hand clean:

Swing the kettlebell up to chin level and back like a suitcase, lossening grip when going downwards.Use your entire body to balance the kettle bell. This exercise will promote muscle in the arm region as you have to work harder to stabilise the kettlebell giving you that extra bit of strain.

Double kettlebell push press:

Place both kettlebells on shoulders, then sqat down a few inches and then press rapidly using the momentem from the legs. this exercise will work numerous muscle the shoulders, back and legs making it an effective way to burn calories fast.

Double kettllebell row:

Place both kettlebells in between your feet and then pull towards your stomach. make sure you arch your back. Lower the bells slowly in a controlled manner. This excercise will work your shoulders and back, giving you that dreamy v shape body that you desire.

Workout

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One arm kettlebell snatch:

Place the kettle bell between your feet and then use your hips to explode upwards. while carring out the excercise you should form a J curve. then repeat this excercise with the other arm. This exercise works the lower back legs and arm muscles to give you an all round workout that is effective.

Kettlebell renegade row:

Get down in a push position and take a stance on one kettlebell pulling the other on upward towards your stomach and then change arm after each repition.This exercise will work you core muscles and abs as you try to maintain balance, it will also work your back muscles effectively and vigoursly. The exercise is very effective if you want a v shape figure.

Double kettlebell front sqat:

Stand up straight with both kettlebells clean under your chin and then slowly lower yourself as low as you can to a sitting position keeping your back straight. This exercise will work your legs, lower back and arms as you try and maintain balance during the exercise. This is a full body movement making sure that you get your burn.

Workout

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Fact file:Kettle
bells are casted out of iron, and were first used as a means of training in russia.They were later brought to the USA where they recieve a warm welcome from body building enhusaist as a new and effective method of gaining muscle fast and increasing bone density
http://www.mikemahler.com/onlinelibrary/articles/kettlebelltraining/kettlebell-training-exercise s.html

One arm kettle bell clean:

Place the kettlebell between your legs and then clean all the way to your shoulders in a single motion and then change arm in the next rep. This exercise will work the lower back, legs and core. they is vital here as the all the energy should come from your hips and tightening of your abs

Kettlebell sots press:

Place the kettle bell near shoulder level and go into a full sqat, then press the kettlebell upwards staying in the sqat position, this will work your leg muscles and your arms as well as your glutes. They are important in maintaining balance in this particular exercise.alternate arms after each repeation

http://www.mikemahler.com/online-library/articles/kettlebell-training/kettlebell-training-exercises.html

Trainer talk

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Kettlebells are impressive tools for fitness but what do the trainers think?
Warren lawerence works at strive fitness and has been a trainer for three years now.
Do you think kettlebells are effective?
Yes depending on what your aims and goals are, i used them if you were going for a full body workout and were short on time.

Tips to safety
The weight itself, single arm or double arm. i would suggest that the double would be safer for beginners. And while switch hands during the swing using momentem it is vital that you have good hand eye coordination. Being aware of weight you are using when it comes to cleans and presses as you are flinging the weight above your head.

Specific areas that might be a cause for injury?

When you are doing it you have to make sure that your squating down properly as if you dont, you might cause serious injury to your lower back.

Have you ever incorporated kettlbells in your training methods?

Yes again, alot of the times i would employ kettle bells if you wanted to tone your mid section, you dont really realise that yor using more than one muscle group because your focused on the action of the exercise.

Kettlebells are effective for a full body workout in a short period of time, but safety is a key factor and the right technique

Bigger arms now !

Shock your arms with our muscle building arms workout that will garantee your arms fill that shirt

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Workout

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Preacher curls
Preacher curls are effective in gaining big arms as they isolate the bicep and forces it to work harder, moreover it creates a peak in the mid region of the beciep giving your beciep a ripped look. Preacher curls exhast energy and damage muscle fibres, in turn they repair themselves making your becieps stronger

Hammer curls
Hammer curls are effective as they allow you to pick up heavier weights and work on your beciep and triceps as you lower the dumbells down giving your arms balanced definition. Hammer curls help give definition to the side of your arms making them look lean and ripped.

Chinups
this excercise targets the biceips and back. chinups also increase upper body strength. chinups are and effective method for riped arms and a toned back to die for. It also elongates the spine making you taller, chinups burn alot of energy as it uses three muscle sections helping you burn fat faster

For more info http://www.mensfitness.co.uk/reg/?page=register

WORkOUT

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TRYFANN A FITNESS EXPERIENCE

Rock climbing helps you enjoy the outdoors while keeping fit but giving the equipment and risk envolved it is limited to a few. Well we are gonna give you tips and reasons why you should take up the sport, and offer professional insight from experienced climbers.
ock climbing has long been regarded as an extreme sport, but in truth it is a ballet of cordination of mind and body. Rock climbing is slowly growing on individuals as more and more indoor rock climbing centres open. this gives people the oppurunity to take part in the sport in a controlled environment, thus reducing the danger with the comfort of crash mats. rock climbing is physically demanding but at the same rewarding as it works every part of your body and gives you coordination you never knew you had. rock climbing forces your body to move in outlandish ways thus eventually giving you dynamic muscle strength and works muscles you wouldnt normally use

all this muscle conditioning mixed in with nature gives it the ultimate edge over the monotonous gym regime. Rock climbing is no longer a cult or an exclusive club of extreme individuals, it is a satisfying experience to conquer a crag, and helps you get over your fears, so when you think youve conquered a rock face what youve done is conquered yourself. Rock climbing gives one the peace and quite in a vibrant natural habitat where its just them and the rock, this is quite refreshing for those who spend their days indoors working or at university. Kiren Hadfeild a university student at Liverpool hope tells us more why he got into rock climbing and why he does it.

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climbing walls springing up everywhere is a clear sign its not an exclusive sport. If done with proper equipment it is completly safe. But in my view start of slow and gradually build confidence on the rock.

Is rock climbing expensive? Why do you rock climb?

Kiren says: its a brillant way to connect with the outdoors and stay fit at the same time Rock climbing is quiet affordable, as far as indoor climbing is concerned. Outdoor climbing on the other hand will require specialist equipment and ropes which can be pricy.

How does rock climbing keep you fit?

Rock climbing forces your muscles to work in harmony, it is a great way of developing indurance and is a complete body workout.

And finally would you say riock climbing was a better alternative to the gym?
Gym training is essential to weight loss, rock climbing is something you could do on the days you take off from your normal routine.

Is rock climbing a exclusive sport and dangerous?

Rock climbing is for everyone beginners and pros. Indoor

Gear Track

Outdoor essentials 2012

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The outdoors can be unforgiven, and you might need technical equipment that is value for money to achieve your goal. So Unifit has put together some of the best value for money product out there
Berghaus Roam 35L Berghaus deluge
This Berghaus jacket at a affordable price of 150 is the ultimate value for a waterproof jacket that is reliable and tough, given the strain of the outdoors on your equipment, the inner mesh makes this jacket extremely breathable. And the outer 2 layer Gore-tex performance shell well keep you dry, even in the peak of the Indian monsoon. medium back length; reinforced lid with top pocket; hydration-compatible; removable foam sit mat for back pad; aerated foam back; comfy, contoured womens-fit shoulder straps; large front zip pocket, 2 large stretchy side pockets, 2 pole or ice axe loops, padded hip belt with 2 snack pockets weighing less than a KG it is useful and a light backpack for the outdoors with materials that will endure the test of the unforgiving outdoors.

The solomon4D GTX

The light and durable Solomon 4d Gtx incorporates trail running technology into a walking boot given it a unconventional edge. At 148 it is a bargain, as it offers stability and breathability in the worst terrains around the world. And the Ortholite Sockliner creates a cooler, drier, healthier environment under the foot, and with its core grip sole you wont slip down much. And the 4d chassis will provide ample cushion, a highly technical shoes at highly reasonable price.

Berghaus waterproof trousers

They are the best waterproof trousers available at a unbeatable price of 40, they are light and the mesh used in the inner part of the trousers make it extremely breathable. The zip has a double storm flap which insures that it will keep water out and you dry. Even though it does not have pockets the price which works perfectly with a tight budget makes it acceptable.

Gear Track Bridgedale socks

Bridgedale hiking socks are the best you will find out there , their mid weight socks are three weather socks and provide enough cushion for you to walk around. It mid thick layer reduces the likeliness of blisters and provides comfort through out your journey, but all this comes at a steep price tag 12.99 for a pair of socks.

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Craghopper corney 2 micro fleece

A craghoppers fleece is essential for any expedition, made from a polyester this micro fleece is light weight making it easy to pack and care for it is durable and will keep you toasty when the unpredictable weather takes a turn. And at a price of just 15 it is sure not to put a strain on your pockets

Bits and bobs

there to help you with any problem that arises. Its high durability makes it suitable for any expedition.

Bits and bobs are small types of equipment which are a must have while camping

Swiss Army Knife: The best multipurpose knife out Steri-Pen

Main features
Can opener Large blade Nail file - nail cleaner - screwdriver for small cross head screws Corkscrew Thread guide Wood Saw Metal Saw Fish disgorger Fish descaler Wrench Magnifying glass Scissors Reamer Screwdriver with safety lock system (patented) - cap lifter wire bender Toothpick Tweezers Keyring loop This is the first portable water purifier that kills 99.9 percent bacteria in water. apart from being highly portable it performs the purifying task in a matter of minutes.

Main features
Destroys more than 99.999% bacteria, 99.99% of viruses Inactivates Parasites like Giardia and Cryptosporidium Can be used at home, in the office, restaurants, hotels, or while traveling & camping University tested - Highly effective in reducing bacteria, viruses and protozoa from your drinking water Weighs 8 oz. with batteries & is 7 inches long Meets EPA water purification standards No added chemicals - Ultraviolet light provides disinfection without the use of chemicals such as chlorine and iodine Uses 4 AA Alkaline batteries - provides hundreds of treatments http://www.steripen.com/

Unifit