7 Metabolism-Boosting Drinks to Tone Up Your Body

If you’re looking for a natural way to lose those extra pounds or simply to detox your body before all Christmas parties, here is a solution. These miracle drinks are not only doctor recommended but also very tasty. They boost your metabolism and, as a result, your body burns more fat and gets toned more easily.

Fruit smoothie

This drink is very delicious because it contains a combination of fruits. The main ingredientis grapefruit, a widely used fat loss ingredient.

How to make it: 

Add to blender:

• 2 grapefruits, squeezed
• 2 slices of pineapple
• 1 cup of raspberries
• 1/2 glass of water

Blend everything together, and your smoothie is ready to drink.

Peppermint green tea

Green tea, the main ingredient, optimizes fat oxidation, while mint and lemon prevent inflammation and greatly contribute to the metabolism process.

How to make it:

• Add 7 cups of green tea to a jar.
• Add a handful of fresh mint leaves.
• Add a couple of lemon slices.

Put the jar in the fridge on Sunday night. Starting from Monday, drink a glass of tea every day. Keep drinking for a week.

Strawberry smoothie

The key to strengthening your muscles is to consume more protein. This milkshake increases your protein intake, and strawberries activate your metabolism.

How to make it: 

Add to blender:

• 1/2 liter of skimmed milk
• 1 cup of strawberries
• 1/2 cup of oats
• 1 cup of light natural yogurt
• 1/4 cup of flax seeds

Blend everything together, and enjoy the flavor and benefits of the drink.

Apple smoothie

Apples are great for detoxifying and energizing your body. They’re high in pectin, which reduces the amount of fat your cells can absorb. This yummy drink will strengthen your muscles and help burn fat.

How to make it:

Add to blender:

• 1 cup of light natural yogurt
• 1 apple cut into pieces
• 1 tablespoon of honey
• 1/2 cup of almonds
• Cinnamon
• 1/2 liter of skimmed milk

Blend everything together, and your healthy drink is ready.

Spiced infusion

This green tea infusion has lots of wonderful health benefits. Green tea, pepper, and cinnamon speed up your metabolism, and honey detoxifies your body.

© pixabay  

How to make it: 

• Prepare a cup of green tea.
• Add some honey.
• Add a pinch of cayenne pepper (less than the honey).
• Add a tablespoon of ground cinnamon.

Chocolate smoothie

This drink is perfect for you if you want to naturally increase your consumption of protein. As coffee boosts your metabolism, you can drink it an hour before your workout.

How to make it: 

Add to blender:

• Chocolate or cocoa powder without sugar
• 1/2 liter of skimmed milk
• 1/2 cup of oats
• 1/4 cup of amaranth
• 1/2 tablespoon of coffee
• Some honey according to your taste

Blend everything together and enjoy. It’s quite tasty.

Other drinks that boost your metabolism

Coconut water, which you can drink directly from the coconut, and black coffee help speed up your metabolism and burn fat faster. You can drink them in the morning right after you wake up, after breakfast, or before exercising.

And, most importantly, don't forget to exercise, so your healthy body gets the best benefits from all! See you in our classes!

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Ballet Body Sculpture New Online Class: BBS Boost For Your Core!

 

A unique combination of exercises to strengthen the core muscles, boost your metabolism, slim & tone body lines, perfecting your posture & waistline. Low impact, extensive movements to give progressive results.

Get Yours HERE

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Flexibility & Coordination. Enjoy elegant yet intense ballet workout lessons designed to lengthen and sculpt the body whilst strengthening your core stability, improving your coordination, artistry and expression.

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7 Important Tips Of How To Lose Weight and Stay Lean

Today, everyone with an excess body fat is looking for the short cut or miracle #diet to lose the extra pounds. Summer is here and you want to feel confident during your holiday time or on the beach.

With dedication and consistency to your training and dieting you can make drastic changes in a very short time frame.

We all want to lose weight and remain slim. We all know that diet is the backbone to losing fat and #getting lean.


Here are 7 dieting tricks that will help you lose fat and build lean muscles.

1. Keep It Tight

You don’t need to be on a 100% strict diet for you to lose weight and gain muscles. This means eating foods that provide enough quality nutrients that is necessary to help your body repair and recover.

You will need to concentrate on complex carbohydrates, good fats and proteins. This is because the body will use such additional nutrients to provide essential energy. Losing weight and gaining lean muscles may take time and effort but in time you will notice significant changes.

Avoid proceed foods and foods that contain high sugar content at the wrong times of the day which will raise hormones and get stored as fat.


2. Take Control


When you reduce your calorie intake too much in the attempt to shift your excess body fat, you can actually slow down your metabolism.

The best way is to trick the body is by controlling your calories intake.

By controlling your calories intake and keeping an eye on the small changes to your body shape you can lower your calories by 250 if you are putting on weight and increase them if you are losing weight (muscle as well as fat) too quickly.


3. Limits you’re Restrictive Dieting


Studies have shown that dropping your calories for an extended period of time can not only affect the levels of fat burning hormone but can also influence the levels of anabolic hormone such as growth hormone and testosterone.

Decreasing the levels of these anabolic hormones can significantly influence the hormonal balance in the body and this may have a profound effect on your achieving your results.

Additionally, prolonged calories deficit can cause muscle breakdown since the metabolism process may shift to protein breakdown so as to provide the body with sufficient energy.

If you are in a restricted diet, limit it to 8 to 12 weeks and maybe reward yourself with something yummy, want your cake and eat it? You have work for it!



4. Add Carbs to Your Diet


A low Carb diet can help you in losing weight quickly but the fact is that you need to add some carbs in your diet so as to keep your anabolic hormones at a constant level.

For muscles to function properly they need energy in form of glycogen and carbs are the main source of that.

To ensure you are maximizing fat loss and at the same time you are preventing muscle breakdown, ensure you time your Carb consumption. The best time to eat carbs is post-workout. This re-loads your lost muscle glycogen.

During this time eat complex carbohydrates alongside a good source of proteins.


5. Concentrate On High Protein Diet


If you are trying to lose weight and at the same time build lean muscles, your protein intake should always be high, but the percentages can differ depending on your body type. To lose weight you need to cut down your calorie levels by reducing the levels of carbs and fats in your diet.

However, add more proteins into your diet as this help to build muscles and preserve them.


The good sources of protein include chicken, lean red meat and eggs, and protein powers should be a last resort if you struggle to eat a solid meal at certain points in the day.

This will help you to build lean muscles as you shed more fats.


6. Add Cheat Food Occasionally


To drop fat and maintain the muscles, it is advisable to add cheat meals to your diet.

The importance of cheat meal is to restock your muscle glycogen load and stimulate production of fat burning hormone known as leptin.

After a few weeks of restricted diet, the hormone leptin can get shut down and this can lower the metabolism.

To maintain this hormone add a cheat meal such as fast foods once in a while. This does not mean every weekend.

Depending on your food history you may have to put off these cheat meals for a few weeks at the beginning of your diet.


7. Add Good Fats to Your Diet


Studies have shown that a diet low in essential fats can decrease the levels of important hormones necessary in building muscles.

For this reason, it is advisable to include a good amount of fat in your diet if you want to add lean muscle.

If you lower your carb intake you will need to increase your fat intake.

After some time your body will use fat as the chosen energy source as oppose to carbs. Eat foods that contain good fats such as avocados, walnuts, almonds and fish.



Apart from professional exercises, cardio training program and ballet, diet is the best solution to burn fat, build your perfect body lines and remain lean.

The progress can be achieved very quickly, even just in a couple of weeks, if you remain persistant and dedicated to our professional advice.

See you in class!



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"Excuses are the rocks where our dreams are crushed" - so no excuses, just follow your dreams!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Tuesday, June 16, 2015

Choc Hazelnut Tart - Grace Your Kitchen Table This Easter Weekend

Creamy, chocolatery and adorned with your favourite fruits or berries, this dish is also vegan, gluten, grain and dairy free to suit particular intolerances and preferences. But above all - it's really DELICIOUS!!!:) 

So here it is:

• YIELD: 35cm tart (10 Servings)
• PREP: 15 mins
• COOK: 10 mins
• READY IN: 2 hrs 25 mins

• Do I really need to say anything? No.....it speaks for itself! 

  INGREDIENTS

  • 220 g hazelnuts
  • 30 g shredded coconut
  • 40 g raw cacao powder
  • 50 g raw coconut sugar
  • 2 tbsp coconut oil
  • pinch salt
  • 1x 240 ml can coconut cream
  • 280 g dark chocolate chopped
  •  fresh berries to serve

  INSTRUCTIONS

  1. Preheat oven to 180ºC
  2. Lightly grease your tart pan with coconut oil and set aside
  3. Process hazelnuts and shredded coconut together in a blender until it becomes a fine meal
  4. Add the cacao powder, the coconut sugar, coconut oil and salt, and blitz again until combined
  5. Press into your tart pan and bake for 10-15 minutes; set aside to cool
  6. In a small saucepan, bring the coconut cream to a gentle simmer, and add broken chocolate
  7. Stir continuously until smooth and velvety and pour into tart pan
  8. Refrigerate for 2-3 hours then top with berries and serve

Enjoy!!!:)

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"Life is not about finding yourself. Life is about CREATING yourself " - Enjoy Easter Sunday! See you in classes next week:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Sunday, April 5, 2015

7 Fabulous Post Work Foods Helping Your Lose Weight!

Looking for some good post workout foods for fat loss? If you’re trying to lose weight and fat, it comes down to more than #exercising. Nutritional supplementation, especially after working out, is essential to burning fat and putting on some lean muscle mass. Instead of reaching for an extra-large pizza or giant fudge brownie sundae, remember that working out doesn’t give you license to eat whatever you want. Try these top post workout foods for fat loss that can actually help speed up your metabolism.

1. Eggs

Eggs are by far one of the best post workout foods for fat loss. They’re cheap, readily available, and can be prepared about a million different ways. You can scramble your eggs, poach them, or even fold them into a veggie omelet. Eggs are also packed with loads of protein, which is definitely something you want after a hard session at the gym. If you swear by eating only egg whites, remember that the yolk of the egg contains most of the vitamins, minerals, and protein.

3. Chicken Breast

If you’re trying to lose weight or cut fat, chicken is another lean protein source that should be a staple in your diet. Muscles need protein to fuel your recovery, meaning you’ll get stronger in less time. With 20 grams of protein and practically no fat, chicken breasts are a great post workout food to help you shed excess weight. Like eggs, you can make chicken in a bunch of different ways too. Bake it, braise it, lightly pan fry it in a little coconut oil—the possibilities are endless.

3. Cottage Cheese 

Sometimes, you just don’t feel like cooking after working out. And that’s totally okay! When you’re having a lazy day after working out and just want to hang out, cottage cheese is a great post workout food. A ½ cup serving contains a whopping 13 grams of protein, making it comparable to two eggs. Better yet, cottage cheese doesn’t require any preparation. Just spoon into a dish and eat!

4. Avocados

Who would have thought that fat could #burn fat? When it comes to avocados, this is completely true. We used to think that eating too much fat was the reason for weight gain. But studies actually show that moderate healthy fat consumption can actually boost our body’s ability to burn fat, specifically belly fat! Adding a little avocado to your salad, eggs, or grilled chicken might be just what you need to satisfy your appetite and help you shed fat.

5. Sweet Potatoes 

Most health and fitness gurus shy away from eating loads of carbohydrates. But I think the right combination of protein AND carbs is what actually leads to more fat loss. The key to eating carbs after working out is picking a carb that is loaded with fiber to prevent spikes in blood sugar. Sweet potatoes are a fantastic post workout food. Their high vitamin A content also makes them an excellent part of any healthy diet.

6. Oatmeal 

Sweet potatoes aren’t the only carb that has fiber. Play your cards right and you can find a ton of other healthy carbs to fuel recovery and help nourish your body after working out. If you like to work out in the morning, oatmeal is a fantastic choice. It’s high in fiber and low in refined sugar. Jazz it up with nuts, dried fruit, a drizzle of raw honey, or any other healthy topping that floats your boat.

7. Leafy Greens

Few people talk about eating leafy greens after a #workout. But leafy greens like kale, Swiss chard, and spinach are loaded with vitamins, minerals, and antioxidants to help you recover at a faster pace. Greens aren’t very high in calories, so you’ll most likely need to pair them with some protein for a truly satisfying post workout meal. Otherwise they’re a great post workout food to ease muscle soreness and keep you healthy.

Proper nutrition is one of the most important parts to a consistent exercise regimen, but few people know exactly how to fuel their bodies pre and post workout. What are some of your favorite things to eat after exercising?:)




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"Don't be afraid of being different. Be afraid of being the same as everybody else" - Great start of the week! More classes on the way:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Tuesday, March 24, 2015

7 Fast Ways To Lose Weight

1. BECOME A HEALTHY CHEF

One fast way to lose weight is to start creating your own from-scratch meals, like salads, shakes and soups. You can drop pounds and save money by becoming your own healthy chef! This might sound small, but it's one of the best ways to lose that 7 pounds in just 7 days. Let the week begin!


2. TRY ONLINE EXERCISES


If the gym just isn't your thing or if you're having trouble finding time to get to the exercise studio, try #online classes that you can exercise at home at any time! #Professionally developed exercise classes will help you stay motivated to lose weight fast and have fun in the process!



3. REVIEW SERVING SIZE BASICS

Did you know a serving of meat or fish should be about the size of a deck of cards? A serving of almost everything else should be small enough to easily fit in the palm of your hand.



4. TAKE "BEFORE" AND "AFTER" PICTURES

One of the best ways to chart your progress is by taking before and after pictures, especially if you want to lose more than just those 7 pounds. In just a few weeks when you reach your goal, you can look back at your "before" pictures and be amazed by the transformation you've made!



5. LEARN THE HEALTHY FOOD BASICS

Learn the essential foods you should and should not eat. I know it may seem simple, but you will be amazed knowing all the foods labeled natural that are not really natural!



6.DON'T SKIMP ON PROTEIN

Eggs, white meat and fish are all great sources of lean protein. If you're vegetarian, you can get lean protein from quinoa, tofu and beans. Lean protein will help you to lose weight!



7. ENVISION WEIGHT LOSS SUCCESS

Picture the way you will look and feel when you've gotten to your ideal weight. Now do this every day until you reach your weight loss goal. May sound simple but this step can help you to achieve weight loos success! You imagination can be as powerful as reality!

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Post by Ballet Body Sculpture.

10 Secrets About The Lemon Water - Drink It Every Morning

Something to have a great & healthy start in the New Year 2015!

The way you begin your morning sets the tone for the remainder of your day. Since you and I are not Cinderella, waking up singing and getting dressed with the help of some rather noisy birds, the advice is to create a sunny disposition with the next best thing - warm lemon water. Doesn't exactly seem thrilling now does it? But trust me, for a fruit that's so sour, lemons provide some sweet benefits. After reading these facts, I think you'll agree!


1. HYDRATION

You should aim to drink 3 litres of water a day. It's easier to reach that goal if you start your day off right, with a healthy and hydrated foundation. When sleeping, you spend hours without consuming anything. When your body is dehydrated, or deeply dehydrated (adrenal fatigue), it can’t perform all of its proper functions. This leads to toxic buildup, stress, constipation and more. The word "breakfast" actually stems from "break fast" meaning, you guessed it, breaking the fast. The "fast" was the interval of time you spent sleeping without eating or drinking. Rather than breaking the fast by eating something right away, (or not having breakfast at all which is just as bad), gently prep your body for food by having lemon water first. Use the juice from half a lemon in a large glass of water. Use warm water as cold water shocks your system - picture leaping into an ice cold shower as soon as you open your eyes in the morning ... Not fun! Be gentle.



2. LEMONY FRESH BREATH

Morning breath is unavoidable, but it doesn't have to be so ... pungent. Think of lemon water as nature's answer to Scope. Lemon water is great first thing in the morning to reduce bad breath. Besides fresher breath, lemons also help relieve tooth pain and gingivitis. An added bonus, the high antioxidant and antibiotic compounds may also help reduce body odor over time.



3. HELPS CUT OUT CAFFEINE

Try drinking warm lemon water in the morning instead of coffee, and soon you'll be converted to this new routine. Coffee is a diuretic. That's fancy talk for you pee more. The more tinkle time you have because of coffee intake, the more water loss you have, which in turn causes dehydration. If being dependent on coffee has had you frequenting Starbucks so often it's become a second home, (with your monthly bill adding up higher than your current rent cheque!), why not make the switch to lemon water and put those dollars you saved from nixing the coffee shop toward a new outfit, or maybe a yacht! Lemon juice provides your body with energy when it enters your digestive tract, by oxygenating the blood. Unlike coffee, you won't have an afternoon crash, but you will have afternoon cash!



4. CLEANSES SYSTEM

Lemon water acts as a gentle, natural diuretic - there's that word again! However, unlike the negative diuretic effect of coffee, with lemon water you're adding more water to your system and thus it keeping hydrated. Lemon juice helps flush out unwanted toxins that are in your body at a faster rate, keeping your urinary tract #healthy. It's like a daily, mini-cleanse!



5. BOOSTS IMMUNE SYSTEM

Vitamin C helps your immune system by fighting off colds and flus, and also helps with the absorption of iron into your blood stream. Ascorbic acid (a form of vitamin C), helps in wound healing and fighting inflammation by removing uric acid from your joints. Oranges are always praised for their high levels of vitamin C, but did you know that lemons are ALSO high in vitamin C? Lemons are often the unsung hero of the citrus family. No wonder the little guy is so sour! The difference is, lemons are the fruit lowest on the glycemic index. Though it seems like these guys just can't catch a break, in this case being the lowest is a good thing! The glycemic index measures the affect of a food on a person's glucose (blood sugar) level. Having a low Gi means that lemons won't spike your blood sugar like an orange, or even a banana, would. AND lemme tell ya, like bananas, lemons contain high levels of potassium which stimulates brain and nerve function and helps to control blood pressure, without that pesky sugar spike. Betcha lemons are sounding pretty sweet right about now!



6. CLEARS SKIN

Vitamin C also does wonders for you on the outside by helping to decrease wrinkles and blemishes. As a result of lemon water purging toxins from your blood, your skin is more likely to stay clear. More flow, more glow!



7. HELPS WITH WEIGHT LOSS

So, how could it help to #weight loss? The more sugar you eat, the more sugar you crave. The more sugar you crave, the more sugar you consume. Suddenly, it seems many of your jeans have been "shrunk by the dryer". But don't blame the wash and dry cycle just yet. Instead, look to your eating cycle to find the pound-packing culprit! When your blood sugar is raised, your body is triggered to release a rush of the hormone insulin. A sudden surge of insulin will leave you feeling tired and hungry, and will slow down your metabolism. The low Gi of lemons keeps your blood sugar steady which keeps you feeling full and energized longer. The pectin fibre in lemons also assists in fighting hunger cravings. So, grab that lemon water, then grab those skinny jeans. No jean acrobatics necessary!



8. BALANCES PH LEVELS

Your body's pH needs to be balanced in order for you to be healthy. Excess acidity in your body, caused by eating acid forming foods, such as sugar, dairy and meat, is a major cause of disease and hormonal imbalance. Lemons are one of the most alkalizing foods for the body. You might be thinking, "Hold on a second ... Aren't lemons acidic? What about citric acid? Is this a trick?" Good points, but here's the thing - lemon juice is acidic outside of the body, BUT once your body absorbs it, it turns alkaline - opposite of acidic on the pH scale. Mischievous lemons! Drinking lemon water every day can help to remove overall acidity in the body #improving your overall health.



9. AIDS DIGESTION

Having warm lemon water in the morning also aids in proper digestion. The warm water serves to stimulate the gastrointestinal tract and keep things *ahem* "moving" - if you get my meaning. Maybe I should have made this "fact number 2" instead! Lemon juice prevents constipation by encouraging the production of bile and ensuring smooth bowel functions.



10. ENHANCES MOOD

The scent of lemons has mood enhancing and energizing properties. Lemon juice also helps reduce anxiety and depression by keeping your nerves nice and calm. Not a morning person? You know what to do!

So there you go! As far as routines go, adding warm lemon water to your morning is very simple. I hope now that you've read about the amazing health benefits it has, you try it out for yourself and kickstart your New Year on the road of health. Why not try it out?

References: webmd.com, humanhealth.com

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Healthy Pumpkin Pancakes - In Time For The Season!

Autumn Pumpkin Choice
Everyone's favorite autumn gourd is ultra high in nutrients: Each serving in this breakfast contains about 85 percent of the recommended daily intake of vitamin A, which supports supersharp vision and may lower your risk for certain types of cancer.

Dairy Double 
Don't fear full-fat milk in small doses. A new study comparing it with skim shows it has higher levels of heart-healthy omega-3 fatty acids.

Pure Sweet
Pure maple syrup comes straight from the tree, which means it has zero artificial ingredients or added sugar. Check the label: The stuff you're drizzling could be loaded with high-fructose corn syrup. (And regardless, take it easy with your pour—a tablespoon of the real deal still has about 50 calories.)

Go Healthy Nuts
Talk about a top topper: Pecans are rich in compounds called flavonoids that can lower your risk for heart disease and decrease LDL ("bad") cholesterol. Plus, they have belly-friendly monounsaturated fats and more antioxidants than most tree nuts.

Slim Down Time
A stack of flapjacks from a chain restaurant can set you back 600 to 800 cals, with many choices soaring over 1,000 (and packing up to 60 grams of sugar—this version has almost two-thirds less).

The Recipe 

1 1/4 cups canned pumpkin
2 cups chickpea flour
2 eggs
1/2 tsp nutmeg
1/2 tsp cinnamon
1 Tbsp brown sugar
2 tsp baking powder
1/2 tsp baking soda
1 cup whole milk
1 tsp coconut oil
4 Tbsp organic maple syrup
1 Tbsp chopped pecans

Beat pumpkin with flour, eggs, nutmeg, cinnamon, sugar, baking powder, baking soda, and milk. Warm oil in a skillet over medium heat. Scoop 1/4 cup of batter at a time onto skillet. Flip pancake when edges look cooked and bubbles form. Cook the reverse side for 1 to 2 minutes. Continue with remaining batter, making 12 to 16 pancakes. Top with syrup and pecans. Enjoy!

Serves 4
Per serving: 370 cal, 10 g fat, (3.5 g sat), 54 g carbs, 500 mg sodium, 8 g fiber, 16 g protein

Ballet Body Sculpture

Post by Ballet Body Sculpture.

Your Perfect Body In Time For The Party Season - 4 Simple Steps To The Weight Loss

As the holiday & party season is on it's way, time for a few heads up 

to get that body just perfect!:)

4 Simple Steps To Weight Loss

1. Drinking water. Drinking water during the day can help keep you feeling full without consuming high-calorie coffees and snacks. You may also eat less when you do have a snack, as you should already have the sensation of being full. Consuming fewer calories on a daily basis can help speed weight loss. 

Drink a glass of water before every meal. In several studies of weight loss in overweight adults, those who drank water before eating a meal regularly consumed fewer calories and saw improved weight loss results. The effect of water on meal calorie consumption has been shown to be more effective in older adults than in young adults. 

Regardless of your age, if you use water before a meal to increase weight loss, do not forget to monitor quantities and calorie intake of your food as well. Some reports of the water diet recommend drinking a full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water.

2. No Refined Carbs. Refined carbs generally refers to foods that are white in color and that have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar and high-fructose corn syrup. 

Natural, unprocessed white foods, such as onions, cauliflower, turnips, white beans, and white potatoes don't fall into the same category.  (Of course, health goes out the window when you deep-fry these or any other vegetables, or slather them with butter, sour cream, or cheese.)

The difference between refined white foods and their healthier counterparts is processing and fiber.  Most white carbs start with flour that has been ground and refined by stripping off the outer layer, where the fiber is located.  Vitamins and/or minerals are frequently added back to enrich the refined product. 

In addition to being easy to overeat, refined carbs are less satisfying than "good carbs." The body absorbs processed grains and simple sugars relatively quickly.  Increased blood sugar triggers a release of insulin, and, in an hour or two after eating, hunger returns. 

Further, many refined-carb foods, particularly sweetened beverages like sodas, provide little nutritional value other than calories. Less-processed "good carbs" are higher in volume and tend to be more filling than refined ones.  And controlling portions ultimately, your weight, is easier when you choose foods that are filling. 

But keep in mind that not all whole grains are a good source of fiber.  For example, brown rice is more nutritious than white rice because it contains the whole kernel of rice, but it's not necessarily a good source of fiber.

3. Don’t Become A Cardio Bunny! Far too many people are focused on how many calories they burn while they’re in the gym, but this is shortsighted. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio, you expend calories while you’re exercising, but once you stop, you quickly go back to your normal metabolic rate.

Strength training, however, builds muscle, and more muscle helps you burn more calories, even when you’re doing nothing but sitting on the couch.

Strength training is a critical component of any program than emphasises long-term fat loss. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.

Therefor the best results are achieved by combining a bit of cardio exercise with strengthening & weight lifting. By the way, did you know that lifting your own body weigh is a lot harder and burns more calories? That’s way regular ballet & Pilates exercises bring such great results for your figure! And if you don't have time to get to one of our studios, perfectly welcome to do a few exercise at home - sign up for online classes!

4. Sleep And Get Thinner ( and healthier!) If you're not sleeping well at night, you may be causing hormonal imbalances that could be making you feel hungry when you don't really need to eat.

The appetite hormones are made predominantly during sleep, which means that people have less of a sense of satiety if they're not getting enough sleep. When you sleep, your body is hard at work building muscle and repairing and rejuvenating tissue. The less sleep you get, the less time your body has for these critical processes.

And since the more muscle you have, the higher your metabolism, not sleeping enough could be affecting how effectively your body burns through calories. You (won't) have as much muscle if you're not getting enough sleep, you'll actually wind up with more fat and less muscle.

So eat well, drink some water, exercise regularly and rest up. Your body will thank you for it.

Ballet Body Sculpture

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