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.
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. The people who are not able to consistently workout seem to have one of the following two excuses (sometimes both of course). They do not have enough time due to a busy schedule, and they simply do not have enough energy. It is crazy to think that people complain they don’t have enough energy because now days some of the top supplement companies make incredibly effective pre-workout supplements that will drastically increase your energy, strength, and motivation to workout.
On days when you are feeling tired and lethargic all you have to do is mix up some high quality pre workout in a water bottle and in 15-20 minutes you will have a dose of clean energy ready to tackle a workout! Strong pre-workouts like Craze V2 have been popular for years by workout enthusiasts, athletes, and even pro fitness models and bodybuilders. Burpees are a full body workout routine that will engage multiple muscles in your upper and lower body on top of increasing your aerobic capacity.


Everyone has heard of regular pushups – but slow motion push ups are the best way to build up your pectoral muscles with bodyweight exercises. If you take some good pre workout before this one you will reap the benefits of an incredible chest pump!
Wall sits are a great quadriceps, hamstrings, and hip flexor movement that will strengthen and build your lower body.
All you have to do is sit against a wall with your knees bent at 90 degrees and hold the position for as long as possible. Make sure to place your pointer finger and thumbs together and form a diamond shape with your hands. Go down slow and controlled and place your upper chest over your hands at the bottom of the repetition.
It's harder to build muscle and burn fat first of all, because our body doesn't respond like when we were 18. When you are older it takes longer, it takes much more dedication to achieve your goal, and a lot more motivation.
They can slow you down, but won't stop you from getting what you want: build muscle and burn fat. You can just think of going to the gym, do a bunch of exercises and then go for a beer with your friends. Diet is always the most important thing, that where your calorie intake comes from, and the quality of those calories. If you don't eat right you can imagine how hard, if not impossible, is to build muscle and burn fat. Eating right will definitely help you burn fat indirectly, this is a fact, so promise yourself that you will start a healthy diet! You have to exercise properly, go to muscle failure each set, do compound exercises and do short training sessions and check your testosterone levels. So many times I heard people saying "I don't want to build muscle, I want to lose weight, not get bigger!". One person can weight as much as a much bigger person if he has a muscular body and the other one is fat. So you understand that you shouldn't really look at the numbers on the scale as long as your body shape looks good.
One very important aspect of fat loss is that building muscle helps burning fat even without spending boring hours on a treadmill.
Strength training works better than aerobics for getting fit and burning fat because building muscle helps raising your metabolism rate.
If you follow a correct workout program to build muscle you will see fast body changes because muscle is what shapes your body. Enter your email address to subscribe to this blog and receive notifications of new posts by email. I want to explain a few secrets of endurance training by answering some fair and common questions about it. As the temperatures start to get pleasant, it gets harder and harder to drag yourself to the gym to get the exercise you need. Before we analyze the HIIT training benefits, I'd like to spend a minute explaining what HIIT is. By continuing to use this website without changing the settings, you are agreeing to our use of cookies.
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.


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.
Without going into a lengthy rant on time management and prioritization of your health – we want to offer a quick solution to both of these issues.
What if I told you that by doing just five bodyweight exercises with zero equipment and from the comfort of your own home you could get an entire full body workout in that would help you build muscle and burn body fat? Check out this list of the 5 best bodyweight exercises you can do from home to build muscle and burn fat.
Burpees are used in military and fitness training for a reason – they are a great test on what kind of overall shape you are in. Going 3 seconds on the way down and 3 seconds on the way up will force you to contract your muscles throughout the entire repetition, which is a powerful bodybuilding strategy. If you can hold this position for 5 minutes without grabbing your quads and making it easier you are a fitness pro!
We all want those six pack abs – and the bicycle crunch may be the most effective bodyweight exercise for stimulating your lower abdominals, v shaped torso, oblique’s and rectus abdomens all in the same exercise! These are the muscles that really pop if you’re trying to build a larger more impressive looking physique. He has a keen interest in health and fitness and has been writing about that very topic on this website since 2007.
The body we used to have when we didn't even care of what we were eating or doing to stay in shape. Eating right doesn't make you burn fat directly, but at least it doesn't make you store more fat, and it helps you build muscle, which helps you burn more fat like we're going to see in a while. You can't build muscle if you spend 2 hours at the gym every day, or if you go and just "lift some weights".
It is the way to burn fat after workout, even while you sleep because after HIIT (High Intesity Interval Training) your body keeps burning fat for up to 24 hours due to an increased metabolism rate.
I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience. Cookies are files stored in your browser and are used by most websites to help personalize your web experience. 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. 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. By contracting your deltoids and triceps on the concentric portion of the rep you are now working 2 additional muscle groups. He stays fit and healthy by going to the gym at least four times a week and eating fresh, natural foods most of the time. 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. Your body type, metabolism and hormone balance play an important role on which you don't have so much control. 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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