Part 1




Body mass or weight loss, Fat-burn, Definition, Strength, cardiovascular endurance, balance, agility and flexibility. What is the best training for you?

Here is the key: the variety!

If you alternate different types of fitness trainings in your routine you will achieve a great improvement and better results in your exercise performance and how your body performs and feels in daily life.

  1. StrengthTraining

Weightlifting – Weight training is a type of strength training that uses weights for resistance. Includes workout with free weights such as barbells and dumbbells, weight machines or accessory exercises using body weight. The type of the weight training (weight, combination, sequence, intensity, number of sets and repetitions) depends on your goals. The results are toned muscles and an overall improved physique. Weight training can help you improve your appearance and fight age-related muscle loss. Proper technique is very important for lifting weights. Failure to follow the rules and incompetence of the biomechanics of exercise can lead to injuries.

Calisthenics  ( Conditioning trainings)–  It’s a basic exercise method that  can be done with no equipment, mostly with bodyweight or with a resistance band. You can do a calisthenics workout anywhere. It works for all levels of fitness levels and abilities. Exercises can range from easy to difficult, or incredibly challenging. You achieve improvements in posture, strength and body composition. Type of exercises: All kinds of Pull-ups, Chin-ups, All variations of Push-ups, Squats, Dips, Inverted rows, Walking lunges, Step-ups, Planches, Handstands, Planks, Back extension, Calf raise, Hanging leg raises, Bicycle crunches, Mountain climbers, Kicks, etc.



  1. Aerobic Training

Regular aerobic exercise, that raises your heart rate for a period of time, improves your cardiovascular fitness by increasing your capacity to use oxygen by improving your heart’s capacity to send blood (and hence oxygen) to the muscles.  Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. You may feel tired when you first start regular aerobic exercise. But over the long term, you’ll enjoy increased stamina and reduced fatigue, increased heart and lung fitness and bone and muscle strength over time. Combined with a healthy diet, aerobic exercise helps you to burn fat, to lose weight, to maintain a better muscle definition and fast metabolism. Aerobic exercise makes your immune system stronger, strengthen your heart, keeps your arteries clear, improves lung function, boosts your mood.

It is recommended to have a minimum of 20-30 minutes of some form of cardiovascular exercise 5 to 7 days per week.

Weight-Bearing Aerobic Exercises. – Weight-bearing exercises force your body to work against gravity. You don’t necessarily need to lift weights to build muscle and strength. These trainings make you stronger and together with the resistance exercises are the best for your bone health. They include: walking, hiking, jogging/running, climbing stairs, step aerobics, playing sports such as tennis, jumping rope, aerobic dancing…

Non-weight-bearing Aerobic workouts. These exercises include low-stress activities such as swimming, cycling, and water aerobics. They put less stress on the body, but they still help burning calories.



How Long Do You Need to Work Out to See Results?

Consistency in training is most important for achieving results. Alternating or combining the different types of fitness trainings in your routine, together with a healthy, balanced nutritional habits ensure you stay in good shape for life. If you commit to the long-term process, the results will come anyway.

Follow us in the upcoming articles to get valuable sample training, and nutrition programs and tips, as well as interesting facts and successful practices and directions to improve physical activity, good shape and quality of life.


Greetings from Antonia Toshevska and the Team of GET IN SHAPE Raw Bars


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