Inspired by nature and backed by science, we create new horizons in health and wellness by empowering you with the finest whole foods, supplements and lifestyle solutions. Canadian-owned and operated, Purica is proud to serve you and all of our retailers from our headquarters and production facility in Duncan, British Columbia, Canada.
Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips.
When you’re traveling or have limited equipment to train with, it’s tempting to default to bodyweight exercies, cardio or to skip your workout all together! That’s not the compromise you want to make if you want to truly reach your strength potential.
To help you reach your personal goals, let me simplify strength training so that all you need is one simple piece of equipment: a barbell. Doing these five compound movements with the barbell will functionally challenge your muscles, joints, and balance all at once.
Start by using an empty bar to ensure you are comfortable with the range of motion of each exercise. How to: With your feet shoulder-width apart, rest the barbell on your traps and grasp the bar with both hands facing forward and the elbows pointing down. Keeping your spine straight and core braced, first push your hips back, then bend your knees.
How to: With your feet shoulder-width apart and the barbell in front of your body at your clavicle, grip it with your elbows pointed down and forearms perpendicular to the ground. Taking care to pull your chin back a little (to avoid smacking it with the bar), drive the bar upward in a straight line, locking out the elbows. Some people think running is the best way to burn fat and calories… a common thought among exercisers. Of course, this is perfectly reasonable as everybody who reads this article has a different situation. HIIT is a training style you can use with almost any type of exercise and with any level of fitness.
The format of HIIT is simple, all you have to do is pick your choice of Cardio Exercise, decide on how long you want to work out for (let’s say 30-45 minutes) and then alter the intensity over the duration of your workout. For example, if you choose 30 minutes on the cross training you would go at slow pace for 1 minute then sprint for 30 seconds then at a slow pace for 1 minute and so on for the 30 minutes of your workout!
The great thing also about HIIT is that it doesn’t take as long to burn a given number of calories than if you were to do a conventional slow and constant paced cardio. This HIIT workout gets progressively harder every week which will help to continually simulate your metablism and in turn burn body fat.
If you have the aim of losing weight then complete your workout 3-6 times per week depending on your level of fitness.


If you find it getting boring which you mind find if you’re doing it 5-6 times per week then change things up. I hope you enjoyed reading our article today if you have any thoughts or simply would like to comment please fell free to add your opinion using the box below. Sharing to social networks like G+, twitter or facebook not only makes your profile more interesting and usable but did you know it also helps other people who have similar interests to you find your profile, then connect and in turn share similar articles with you. DOWNLOAD The Men's Fitness Exercise Bible - 101 Best Workouts to Build Muscle, Burn Fat, and Sculpt Your Best Body Ever ! No matter what season it is, everyone is looking for that magical way to burn fat and build muscle. Our body is designed to be efficient but it is not so simple and so there is no single answer to weight loss and muscle gain. We can, however, aid the process of fat burning and muscle gain through controlling our diet and supplements, understanding our different body types and by investing in high intensity, heavy hitting sessions.
One is an HIIT session, which has been proven to aid fat burn and be more efficient than longer sessions at moderate speeds. The other two sessions are weights based and are split into an upper body session and a lower body.
These again are designed to give you ideas and for you to experience a different type of training. Just like with any other training session or exercise related activity, please exercise safely and modify any exercises if injured or new to high intensity training. If you still have some strength left, apply the battle ropes challenge from the HIIT routine for a great finish.
You can perform all leg exercises together and then all core exercises together OR alternate between legs and core, depending on your time for working out and what fitness level you are at. These sessions are high intensity but will ultimately help shed any unwanted fat whilst building strength and muscle tone.
Whether you train on your own, with friends or are helped by a wonderful trainer, these sessions will help you get those fitness goals happening!
With just under 5 years experience in the Australian Fitness Industry, Lisa wears many hats in regards to her roles as a trainer. Currently Lisa is the Business Development Manager for Itrain Fitness in Sydney and still conducts personal training, nutrition and classes.
For the store nearest you that carries Purica products, please check out the searchable listing on this page. Here are Melissa’s thoughts on the efficiency of the barbell, which allows for strength training with just one piece of equipment. Pause when your butt is just below parallel with the floor, push through your heels, and rise to starting position. Once the bar clears your head, bring your chin back to its original position so the barbell is right above your head or even a little further backward.


We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options. What I mean by that is if you’re told to do circuit  training (which in my opinion is one of the better fat burning exercises) and you don’t actually carry this workout out on a regular basis then the truth is that it’s not a very good fat burning exercises for you. Some might live in a built up city where the gyms are packed when then they finish work and some might live in a rural area where walking or jogging would suit them much better than the long commute to do a gym routine.
Feel free to choose the one of these best fat burning exercises and make sure that fits the above guidelines for you. HIIT over the course of your Cardio workout will help to burn more Calories and as a result more fat.
Why not do 10 minutes on the cross trainer, 10 minutes on the rowing machine and wrap thing up with a 10 minute cycling. The whole point of trying to lose fat is to create a calorie deficit which can be done in many ways outside the gym. In the past I have it set out in a circuit format although the structure can be altered as long as the partnered exercises are performed together. With personal training being her passion, she has expanded her skills in to group fitness, small group training, nutrition, health seminars and coaching. She has also graduated from Swinburne University with a Bachelors Degree in Business specializing in Sports Management.
Keeping your wrists straight, shoulder blades contracted, engage your glutes, and drive your heels into the floor throughout the movement.
Brace your core and pull your elbows toward the ceiling, bringing the bar to your lower chest.
Bend your knees a little and your hips a lot as you grasp the bar just outside of your legs. If its fun then is it’s more likely that you’re going to stick to it and that will be your own best exercise to burn fat! Base your reps and sets on 3 sets of 12 reps and begin with a weight you know you can push or pull 12 times. Lift the bar and bring it down across your sternum so that your arms are at about a 45-degree angle from the chest, then exhale pressing the bar back up to starting position.
Brace your core and lift the bar by squeezing your glutes, thrusting your hips forward, and pulling your torso back and up. It’s not a squat, it’s a hinge movement, so the hips should be above the knees and the torso should be at about a 45-degree angle to the ground.



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