Monday 30 December 2013
Monday 23 December 2013
Thursday 19 December 2013
Exercise that burns the most calories!
Don't ditch the squats in your next workout they burn the most calories!
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Monday 16 December 2013
Exercise Myths - Cut to the chase!
If you are sick and tired for using google for weight loss and nutrition advice and coming up with contradicting information then stop and check out these 5 myth busting truths.....Lets keep it simple :)
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories
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Thursday 12 December 2013
Bubbles....! Read before you mix your next drink!
Thinking that mixing soda or mineral water with your wine or favourite spirit this festive season?......Fit Fact you should know before you mix your next drink.
Monday 9 December 2013
Fight Back!!!! Festive Season Strategies!
The Festive Season is the perfect mix of catching up with friends but it tends to involve indulging in food and drink and exercising very little. No wonder we all complain in the New Year that we have put on weight.
Ward of the New Year weight gain blues by staying focused. Don’t get me wrong have fun, enjoy yourself and the occasional treat but know when enough is enough.
Changing your behaviour relies on a change in attitude which can be hard when your surrounded by a host of temptations and celebrations.
Here are some idea’s to keep those extra holiday kilos off:
1 Set Goals: At the start of the holiday’s set yourself a goal weight for Jan 1. You may want to maintain your weight or loose a couple of kilo’s. Make it attainable! Write your goal on a piece of paper and stick it on the fridge or in a prominent place in your wallet! Use it to strengthen your resolve.
2 Visualise: Creative imagery is a powerful tool to take your results to the next level. Imagine yourself at your ideal body weight/shape and use that visualisation to keep you on track.
3 Go for Balance: By all means enjoy good food this Festive Season but don’t go overboard. Watch your portions and keep unhealthy snacks to a minimum.
4 Plan Ahead: Plan what you are going to eat for the day. Having healthy snacks on hand will make you less likely to be tempted. If you are going to a work function and you know they will be serving deep fried fatty foods then eat before you go.
5 Drink Up: Drinking plenty of water helps to ward off hunger pains. Lack of water causes dehydration and headaches which are all too common when alcohol comes into play.
6 Healthy Snacks: It’s not always the main meals of the Festive Season that stacks on the extra kg’s it’s the sneaky snacks in-between. Watch the sugary and deep fried options.
7 Avoid the Buffet: A buffet can be one of the greatest threats to achieving optimum weight loss. Just because you can doesn’t mean you have to! Load up on salds and veggies.
8 Cut Down on Sweet Drinks: Sweet calorie rich soft drinks and alcohol are one of the most effective ways of putting on weight.
9 Be Active: Just because it’s the holiday season it doesn’t mean you need to become inactive. Exercise will be paramount in reaching your goal. Mix it up with a PT session or a class and feel less guilty about the extra indulgences.
10 Go Low: Aim for low GI foods making you feel fuller for longer. Avoid processed sugary foods.
11 Buy Active: The Giving and receiving of gifts is always a highlight at Christmas. Buy presents that encourage people to be more active. Such as a gym membership, Personal Training Pack, Ipod, Sporting goods.
12 Take a Breather: It takes a while for food to hit your stomach so wait at least 20 minutes between courses. This will allow you to better judge how full you are.
13 Get Support: It’s hard to be disciplined when going it alone. Make a pact with a friend or your trainer to stick with healthy eating and workout routine.
14 Avoid Stress: With extra expenses and events it can be a stressful time of year. Stress can lead to over eating. If you are feeling stressed go for a walk or head to the gym.
15 Avoid Takeaway: We are out and about so much it’s not surprising that this time of year is the busiest for takeaway shops.
16 Shift the Focus: Remember that Christmas is about family and friends which often revolves around meals but doesn’t have to be the focus.
17 Don’t Skip Meals: In the lead up to a party or holiday meal this only sets you up to over eat and can slow your metabolism.
18 Slow Down: What’s the rush! Slow down and enjoy your meal.
Enjoy the spirit of Christmas and spending time with family and friends xx
Thursday 5 December 2013
Feeling Frustrated Follow up.....
If you are feeling frustrated by your weight...
Portion Control could be something worth checking out...!
Monday 2 December 2013
I'm Frustrated!!!! Take this quick quiz!!!
I am frustrated with my clothes being tight and I don’t like
the way I look in the mirror but am I ready to make the changes necessary for
long term results.
Take this quick quiz....
1.
When I get dressed in the morning...a. I don’t like what I see and it makes me angry
b. I don’t look in the mirror
c. I really don’t care
b. I think oh well I'll deal with it later
c. I honestly don’t even realise I am doing it
a. Is kind of scary but it would be a little exciting
b. Terrifying
c. Not something I think about
If you answered mainly b’s you want to make changes but you
aren’t quite ready yet. To get you to
the next phase you need to be honest with yourself and own your weight. By that I mean, accept where you are and
promise yourself never to go back.
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Mainly c’s, it’s going to take some work. You need to start seeing yourself for who you
really are and where your weight is at.
It’s time to be responsible for your actions and hold yourself
accountable. Until you do this you will
be on a huge rollercoaster that is not going to help you achieve your
results. Get your head right and your
body will follow.
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