When it comes to training, cardio isn’t enough!

When it comes to training, cardio isn’t enough!

December 12, 2019 4072 Comments

Ladies, the weather is heating up which means bikini season is just around the corner! There’s already temptations of replacing gym sessions with beach walks. However, giving up resistance training could cause more damage than you think!

Why resistance train?

Resistance training is crucial to maintaining a proper fitness routine. Your muscles will waste away without it. Once you’ve hit your twenties, muscle loss increases rapidly unless you work to maintain or build it. if you don’t use it, you lose it.

Only a few weeks off resistance training can cause muscle loss (if you’ve ever broken a bone you would already know this!).

Benefits of resistance training include:

  • A physically sculpted beach bod preventing ‘skinny, fat’ syndrome: - a condition in which a person appears thin on the outside, but inside they are unhealthy and at risk of illness.
  • A stronger body means = lower chance of injuries
  • The increased bone density which helps with stability, improving balance and coordination
  • Improves endurance & increases energy - More muscle means you exert less energy
  • Building muscle means burning more calories - keeps you lean and mean!
  • Seamless lifestyles (lifting and moving things)
  • Prevents decay between your bones
  • Reduces blood pressure by making your heart strong
  • Increases metabolism and decreases blood sugar which prevents insulin resistance (the main cause of diabetes)
  • It creates 22% more after-burn than cardio.  (Afterburn refers to the fat and calories that your body burns in the hours after you have finished your workout.)
  • Reduces visceral fat - dangerous fat that forms around your organs



Still tempted to give up resistance training?



Cardio is not a replacement for resistance training. They are different exercises and provide different benefits. Cardio doesn’t stress your bones, muscles or tendons as resistance training does. To build muscle you need to stress your bones and tear your muscles so they can repair stronger. A run or walk isn’t strenuous enough. Also, If you’re losing weight through diet and cardio exercise but not resistance training, you are not only losing fat but also muscle.  Losing muscle will decrease your body's definition, shape and energy. It will also weaken your bones as they become lazy whilst not in use and you’re therefore prone to osteoporosis.

So babes, don’t give up your resistance training. 



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Being a personal trainer I’m in the gym all day most days so my energy output is pretty high compared to most. My long term goal at the moment is to compete at IFBB in the bikini division in October next year, so at the moment, being in off season my trainings all about GROWTH. Building up my glutes, hamstrings, upper back and shoulders to create the X shape that the judges look for on the day. I ride my bike the 15 minutes to and from Surry hills everyday to get my body moving before my first client, I also don’t like public transport much and who wouldn’t want to be able to eat a bit more due to the extra output! I also do my strength training 5 days a week which consists of 3 leg focused days and 2 upper body days. My gym, Fitness Playground also offers Pilates and yoga so I try and get in to one of those a week to ground me a bit. 

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All swimwear is assembled from the finest imported material's, and whilst suits can be worn in pools and oceans, they are not designed for extensive physical activity.

Care instructions:

KURTEF care

925 Sterling Silver is a relatively soft metal. In order to keep jewellery looking shiny and new in the years to come, special care is required.
Avoid direct contact with water and chemical products e.g. soap and perfume. The stones may also get effected by being in damp conditions.
Do not wear your jewellery when in the ocean, swimming pool, spa, sauna/steam room or while bathing or showering.

Rings can be easily exposed to collisions with other surfaces which creates dents and small wounds. Over time, these will slide into each other and the surface and the underside of the ring to become "softer" and the cuts become less visible. Scratches and small bulks are not considered a defect, but just a sign of normal wear and tear for silver.

All stones are fragile and might break or chip if they collide with a hard surface.
Our items are treated with an anti-tarnish treatment. However, sterling silver may still eventually tarnish (oxidize) over time. To avoid this as much as possible, gently wipe your jewellery clean with the polish cloth that is provided after each wear to remove any dirt and oils.

To avoid scratches please store each item individually in provided KURTEF jewellery pouches. This also helps avoiding any exposure from direct sunlight which might cause the jewellery and stone to fade.

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Please ensure you choose the correct design and size as products purchased from KURTEF are non refundable.

However, if for any reason you are not satisfied or you have an issue with your purchase please send us an email within 24 hours of receiving the product to outline the situation, and we will try our best to resolve it!

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