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The ARFS Fitter Crew Newsletter August 28, 2014
Welcome to the ARFS Fitter Crew Newsletter

Welcome to your Fitter Crew Newsletter!

Here is this week's issue!Thank you so much for allowing me in your inbox once again.

Remember if you ever have any questions about anything you see in the weekly newsletter, please email me. I did reply to each and every email that is sent to me. You are so important to me! So now I will let you get into this week's issue!

This newsletter is for you so if there is anything you would like to see, please email me support (@)

Here is to a Fitter and Healthier you!

Yours in health and fitness,
Albert R


Best exercise ever

It is always interesting when a client asks me to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I am always slow to answer.

You see, I am acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—which makes me hesitant to label any exercise as the universal best.

That being said; there are exercises that are better than others. So yes, there are even a few that I would label as the best.

What makes an exercise the best?
When it comes to deciding which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn.

Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You are in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles, and it does not burn very many calories.

Now let's look at a free weight walking lunge. You start by standing with your feet together, and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90-degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Alternatively, how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You should try challenge yourself during workouts. I am not talking about going hard every single workout either. You need to take control of your eating habits and to get your nutrition on track.

So what's the best exercise for you? Find out—hit reply to this email to schedule your no obligation fitness consultation.

Time Saving Workouts Prove More Effective

How many times have you told yourself that you'd exercise and get fit, if only you had the time? If I had a dollar for time I've heard the I-don't-have-time excuse… New and exciting research is coming out in favour of shorter, more intense workouts. The old way of exercising at a slow speed, for long periods of time, is over and done. Short and intense exercise sessions that utilize High Intensity Interval Training (HIIT) get you better results with way less time invested. So there goes the time crunch excuse. You don't need to spend hours in the gym to get amazing results. A simple 30 minute workout, done right, is all you need.

So what does this magical 30 minute workout consist of?

Continue reading "Time Saving Workouts Prove More Effective"

Can you Make Exercising Fun?

If you’re not a workout devotee, the thought of heading to the gym can be quite unnerving. The treadmills are always being hogged by gym goers who can seemingly run for hours, and it can be quite intimidating to lift weights next to a 135 kilos muscle bond man. For those who are just starting a fitness regimen, the gym can be the most terrifying place. Not to mention, it’s really boring. Luckily, there are some great alternatives that will raise your heart rate, build muscle, and keep you entertained.

Continue reading "Can you Make Exercising Fun?"

Inspirational Quotes of The Week!

“Always give without remembering and always receive without forgetting.” ~ Brian Tracy

“We become what we think about.” ~ Earl Nightingale

“Stay committed to your decisions, but stay flexible in your approach.” ~ Tom Robbins

You are the way you are because that’s the way you want to be. If you really wanted to be different, you would be in the process of changing right now.
-Fred Smith

Have a favourite quote then I want you to email it to me. If your quote is selected for an issue then I will send you at $10 gift voucher! 

A Dream with a Deadline

A goal is a dream with a deadline.

Can you imagine the new-and-improved you?

Now is the time to attach a deadline to that dream so that it becomes reality

Give the Gift of Health and Fitness

Did you know that you can give the gift of health and fitness?

Gift certificates are a great gift idea that are suitable for everyone or any occasion. 

So why don’t you give a loved one the gift of good health for their birthday, Christmas or any other special occasion

Give the gift that keeps giving with a ARFS Gift voucher! The best part is you do not have to go out or wait for the Gift voucher in the post as our gift voucher are emailed to your loved one or email to yourself so you can hand deliever the gift!

Check out our GIFT VOUCHERS here!

Until next time! Here to is a fitter and healthier you!
This is an older version of the newsletter. The current Newsletter is published Monthly. The format has also changed for this newletter.
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Please remember that the information provide are for general use and may not be suitable for you. It is important that before beginning any diet or fitness regime, you consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

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Please remember it is important that before beginning any diet or fitness regime, you consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

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