Is your diet making you fat?P76 MEAL PLAN P58 YOUR 4 - WEEK BIKINI BODY ZAP FAT FAST with power walking P42 Lean Legs Tight Core Amazing Arms P46 YOUR FULL-BODY FITNESS PLAN! Get a Taut Tummy with these bikini body foods P92 SCULPT A NEW BODYWITH GIANT SETSP100 WHY COVER GIRL NINA SILIC SAID ‘NO’ TO YO-YO DIETING & why you should too P30 THE NEXT GENERATION OF WOMEN’S FITNESS YOUR BIKINI BODY ISSUE GET YOUR RESISTANCE BAND WORKOUT POSTER INSIDE! OXYGENMAG.COM.AU ISSN 1838-2517 9 771838 251001 05 NO. 71 THE NEXT GENERATION OF WOMEN’S FITNESS | YOUR BIKINI BODY ISSUE | IS YOUR DIET MAKING YOU FAT? DECEMBER 2014
Transcript
Is your diet making you fat?P76
MEAL PLAN P58
YOUR 4-WEEKBIKINI BODY
ZAP FAT FAST with power walking P42
Lean Legs Tight Core
Amazing Arms P46
YOUR FULL-BODY
FITNESS PLAN!
Get a Taut
Tummy with these bikini
body foods P92
SCULPT A NEW BODYWITH
GIANT SETSP100
WHY COVER GIRL
NINA SILIC SAID ‘NO’ TO YO-YO
DIETING & why you should too
P30
THE NEXT GENERATION OF WOMEN’S FITNESS YOUR BIKINI BODY ISSUE GET YOUR
RESISTANCE BAND
WORKOUT POSTER INSIDE!
OXYGENMAG.COM.AU
ISSN 1838-2517
9
771838 251001
05
NO
. 71
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128STRESS LESS, TRAIN MORE
Is your diet making you fat?P76
MEAL PLAN P58
YOUR 4-WEEKBIKINI BODY
ZAP FAT FAST with power walking P42
Lean Legs Tight Core
Amazing Arms P46
YOUR FULL-BODY
FITNESS PLAN!
Get a Taut
Tummy with these bikini
body foods P92
SCULPT A NEW BODYWITH
GIANT SETSP100
WHY COVER GIRL
NINA SILIC SAID ‘NO’ TO YO-YO
DIETING & why you should too
P30
THE NEXT GENERATION OF WOMEN’S FITNESS YOUR BIKINI BODY ISSUE GET YOUR
RESISTANCE BAND
WORKOUT POSTER INSIDE!
OXYGENMAG.COM.AU
ISSN 1838-2517
9
771838 251001
05
NO
. 71
T
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NE
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GE
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F W
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Issue
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CONTENTSFeatures30 THE DETRIMENTS OF
CRASH DIETINGHow cover model Nina Silic healed her body from the consequences of yo-yo dieting.
58 YOUR 4-WEEK BIKINI BODY MEAL PLANSo you’ve got your training plan for your summer body, but what about your nutrition? Get your one-month meal plan here!
116 WHICH REP RANGE IS FOR YOU?Confused by all of those rep ranges? Discover how many reps you should be doing.
30
on the cover This issue we feature on the cover: Nina SilicPhoto by Dallas Olsen Hair & make-up by Lisa Lee Cover design by Leo Costa Leite
Nutrition76 ARE YOU EATING LESS BUT
NOT SEEING RESULTS?Discover how dieting could be making and keeping you fat.
92 TOP 10 FOODS FOR A BIKINI BODY Get the taut tummy you deserve by choosing the right food.
140 CLEAN EATING DONE RIGHTHow do you make a seriously cool mocktail? How do you cook fish that isn’t dry? We have the answers to these healthy cooking challenges and more!
Training46 TIME-SAVING FITNESS PLAN
If you want to spend more time socialising than sweating it out in the gym this summer, this workout will hit every muscle group to save you time without sacrificing progress.
70 STAY CALM, GET STRONGLook as strong and sculpted as a surfer chick with our wave warrior circuit.
132 SHRED & SHEDLose major flab so you’re bikini-ready – all you need is 30 minutes!
Motivation36 10 TIPS TO YOUR
BIKINI BODYEditor Lindy Olsen has some simple suggestions to get you on track to your ultimate bikini body.
84 VALUING YOUYou have the ability to create a life that YOU love. Find some YOU time and design that life with this inspiring article.
96 STOP THE YO-YOIf winter weight gain and spring crash diets are your annual routine, it’s time to put a stop to the flux and create your year-long bikini body.
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6 HOT AIRYour editor sums it up every issue
8 STAFF, CONTRIBUTORS AND ADVISORY BOARD
12 MAILBOX
16 FAT LOSSOur cover girls answer your most-asked questions!
27 NEAT THINGS
28 BABEWATCH We choose one sexy fella each issue for your viewing pleasure
30 COVER GIRL PROFILEFind out more about our cover girl
106 FIT FOR TWO
112 HOLISTIC LIVING
144 FUTURE OF FITNESSYou could be next!
EVERY ISSUE58
Top 10 foods for a
bikini bo
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92oxygenmag.com.au | December 2014 | 5
THE DETRIMENTS
OF Crash Dieting
THE POTENTIAL DAMAGES OF YO-YO DIETING* (THE CYCLICAL LOSS AND GAIN OF WEIGHT) ARE WELL KNOWN: SLOWED METABOLISM, HORMONE IMBALANCES, INCREASED RISK OF DEVELOPING HEART DISEASE, CANCER AND DIABETES… JUST TO NAME A FEW. YET IT’S A FLUCTUATION IN BEHAVIOUR EXTREMELY FAMILIAR TO COUNTLESS WOMEN – AND MEN – WORLDWIDE. It’s that desperate battle between all or nothing; where salads and lengthy
runs create the perfect pair for a few weeks. Then on your regular morning run – which just so happens to be past the cake shop – you stumble and find cheesecake and the couch far more appealing for the following four months. But one night as you’re indulging in your dessert – no doubt seated snugly in your well-worn couch – a bikini ad catches your eye, promptly reminding you summer is a mere four weeks away. Out goes the cheesecake, in comes the chicken, and the morning runs start all over again.
BY OLIVIA AMOURGIS | PHOTOS BY DALLAS OLSEN | HAIR & MAKE-UP BY LISA LEE | CLOTHING PROVIDED BY BRASILFIT
30 | December 2014 | oxygenmag.com.au
Cover Girl Profile
COVER MODEL SUCCESSMARCH 2013: FITX Pro Qualifier – 1stMARCH 2013: Arnold Classic Ohio – 3rd OCTOBER 2012: IFBB Australian National Championships – 1stOCTOBER 2012: Arnold Classic Europe – Top 6OCTOBER 2012: IFBB Womens’ World Championships Poland – Top 6MARCH 2012: IFBB Australasian Titles – 2ndMARCH 2012: IFBB O'Mara Classic – Overall Bikini ChampionOCTOBER 2011: IFBB O'Mara Classic – Overall Bikini ChampionMARCH 2011: IFBB FITX Grand Prix – Bikini Champion
>>TURN THE PAGE FOR MORE
oxygenmag.com.au | December 2014 | 31
Cover Girl Profile
Perform regular
resistance training!
Physical exercise is an essential part
of life if you want to remain energetic
and mobile. Resistance training
will help you in more ways than
one. Not only does it build strength,
boost energy levels and help reduce
stress, it also helps to improve our
bone density which
has been proven to
decrease the chance of
developing osteoporosis.
It also helps to release
toxins, burn calories
and stay in shape.
We need to make sure we MOVE
for at LEAST 30 minutes every day.
Training with weights will increase
your lean muscle tissue which in
turn burns fat 24 hours a day, even
when you’re sleeping. The more lean
muscle you have, the more fat you
burn – it’s that simple!
to YOUR bikini body
BY LINDY OLSEN
THERE IS SO MUCH CONFUSING INFORMATION ABOUT HOW TO EAT RIGHT, LOSE WEIGHT, BE MORE ENERGETIC, LOOK YOUNGER, DE-STRESS AND BE HEALTHIER. IT CAN LEAVE YOU MORE CONFUSED THAN WHEN YOU STARTED! I’M HERE TO TELL YOU THAT IT’S REALLY NOT ALL THAT COMPLICATED IF YOU FOLLOW MY SEVEN RULES FOR SUCCESS PROGRAM AND TRY TO IMPLEMENT MY 10 TIPS BELOW INTO YOUR PLAN. You don’t have to fill your cupboards with mung beans and spend hours doing cardio or lifting weights at the gym every day. However, you need to develop a balanced lifestyle that works for you and to enjoy life every day. Here are some simple suggestions to live a long, healthy life and look great at the same time. Good, huh?
Drink more waterLet’s face it, without it we die and if we don’t drink enough our bodies can’t get rid of all those nasty toxins we consume on a daily basis. Most of us need to make sure we are drinking at least six to eight glasses of water daily to stay well-hydrated. Even more if you are physically active!To ensure you get off to a good start try the following:• Have a glass of water first thing in the morning when you wake up and last thing in the evening when you go to bed. You can add lemon juice to help with detoxification and purification. It tastes very refreshing too!• Keep a bottle of water on your desk or close by so you can just grab it whenever you need a drink (and even when you don’t).
Use ‘smart substitution’ when those cravings are ‘unbearable’!Try to eat a wide variety of fresh, nutritious, unprocessed foods whenever possible. If you are really craving something sweet, try half of a banana in an SLM protein shake! Yum! If you eat out often, remember to read the menu carefully. There are ALWAYS healthier choices – most people just don’t choose them!
If you are really serious about your health, just remember no deep-fried anything, and order your dressings and sauces on the side. A good choice when it comes to dessert is fresh fruit. You can always share it with your friend.
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Eat breakfast EVERY dayThe easiest way to kick-start your metabolism for the day is to eat a nutritious breakfast. This also provides your mind and body with the fuel it needs to ensure your energy levels don’t drop halfway through your day, leaving you feeling tired and lethargic.
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Motivation
TRAVIS JONES
Travis Jones, or TJ, has always been passionate about fitness. As a teenager he played elite level Rugby League, travelling all over the world representing Australia.His experience as a fitness
professional began at a gym in Perth and it wasn’t long before he was running his own franchises, managing over 70 personal trainers and overseeing 46 boot camp locations Australia-wide. From 2004 onward, TJ moved
around Australia, managing gyms in Melbourne, Sydney and Perth. In 2010 he moved overseas to Toronto, Canada, where he trained under elite coaches, discovering the most effective and sustainable techniques to
create rapid fat loss and body transformations.In 2011, after extensive fitness and nutrition training, TJ returned to Australia with the skills and knowledge to open his own specialist body transformation gym.
With over 10 years industry experience, TJ is dedicated to helping people achieve their health and wellbeing goals.
Are You Eating Less But Not Seeing Results?
Discover how dieting can make you fat
BY TRAVIS JONES
WE HAVE ALL HEARD THE SAME OLD STORY AGAIN AND AGAIN: DECREASE CALORIES, INCREASE EXERCISE AND YOU’LL LOSE THAT UNWANTED FAT; CALORIES IN VERSUS CALORIES OUT. So we often go on these diets that make us feel like we are eating nothing at all and jump on the treadmill to do countless hours of cardio. In the first two to three weeks you start to lose weight, so the plan is working right?
But then what happens? All of a sudden
you plateau, your weight loss stumbles, it falters and you can’t lose anymore. So what exactly is happening? You must be eating too much and not training enough, right? So
you cut more calories and run further and further every week.
Unfortunately that weight still doesn’t budge! By now you are starving and you start believing there is no hope; you’re destined to never lose
fat and you should just go back to your normal eating. You then gain the initial weight you lost plus five kilograms more which makes you feel worse than ever. You think to yourself that you must have that dreaded ‘fat gene’
and it’s not your fault. Well it isn’t your fault directly, it’s the fault of all the marketing companies telling you to cut calories and train harder. But don’t worry, there really is a reason all of this happens.
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76 | December 2014 | oxygenmag.com.au
Nutrition
Lose major flab.HAIR & MAKEUP VALERIA NOVA STYLING KIRSTEN READER CLOTHING LULULEMON SHOES NIKE LOCATION CENTENNIAL COLLEGE ATHLETIC CENTRE, PROGRESS CAMPUS TOMMY PHOTO GORDAN DUMKA PHOTOGRAPHY
shredshed ! 132 | December 2014 | oxygenmag.com.au
Training
All you need is 30 minutes!BY RACHEL CROCKER, DEPUTY EDITOR | PHOTOGRAPHY PAUL BUCETA | MODEL VANESSA PIPOLI
