Fat Burning Fitness Test/Workout

This is one of my favourite ways to train with both myself and my clients. Pick 2 total body exercises, and repeat them in a superset format (keep doing 1 exercise then the other back to back) for as long as you can. The following superset is my absolute favourite.
Make sure you have a watch or stopwatch ready, then every minute you have to complete 10 press ups (women on kness, men on toes if you think you are fit/strong enough) and 20 squats. Then you rest for the remainder of the minute and go again.
Press Ups – Make sure you lower your entire body, chest and stomach to the floor, before you push back up.
Squats – Stand upright about hip width apart. Squat down so your bum goes towards the floor until your thighs are parallel to the floor. Don’t let your knees shoot forward.
The speed at which you do the repetitions is up to you. You can either go fast and have more rest time before the 60 seconds is up and you have to go again. Or you go slow and steady, in which case your muscles will burn less and you will get less out of breathe. But of course the second way you will have less rest time. (I prefer the first option, but that’s just personal choice).
Basically just keep going for as long as you can. It’s as much a mental battle as physical so really don’t give up before you have to. Enjoy!… Read more->

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This entry was posted on February 5, 2014 at 5:52 pm and is filed under cardio, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


5 EASY ways to cut out 200 calories a day

Losing weight is top of everyone’s list for the New Year. If you want to lose 1 pound each week you only have to create a deficit of 500 calorie a day so here’s some great ways to do just that. If you did all 5  of the points below you could cut 1000 calories and lose even more!

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1/ 20 minutes vigorous exercise a day. The average person will burn 200 calories inn this time (more is possible if you work hard). Make sure you do complex exercise such as squats, planks, press-ups for maximal calorie burn.

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2/ Change sweet potato for potato. Sweet potato is not only a better carb, far more nutritious in terms of vitamins and minerals, but almost half the calories as well. So have a baked sweet potato and save 200 calories!

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3/ Just drink tea, coffee and water, but nothing else. No fizzy drinks, no fruit juice, and no sugar in you tea/coffee. This would save the average person 200 calories a day.

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4/ More protein and veg, less carbs. Instead of 50% carbs, 50% protein and veg as the average person eats throughout the day. Change that to 80% protein/veg and 20% carbs. At least a 200 calorie saving here.

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5/ Alcohol. If you drink every night, you’ll struggle to lose weight. Getting rid of 1 pint of lager or a large glass of wine will save you 200 calories a day.

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Today’s Takeaway – These changes aren’t that extreme I’m sure you’ll agree, so make the change and start doing them!… Read more->

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This entry was posted on January 2, 2014 at 7:17 pm and is filed under Fruit and Veg, protein, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


I’m overweight – is it harder for me to burn calories from exercise?

Most people assume the answer to this question is a straight – YES. But it really isn’t that simple. Calorie burning is essentially determined by the level of oxygen consumption. The more muscles you use, the harder you work and the higher you heart rate, the greater the level of oxygen consumption and the more calories you burn.

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So you would assume a slimmer, fitter person would be able to burn more calories right? Not necessarily.

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For example if you and you friend go for a 30 minute walk, let’s say you weigh 18 stones and your friend weighs 9 stones, do you think you would burn about the same number of calories? Not even close. Assuming you and your friend are about the same age, sex, and height etc, you would burn approximately double the calories that your friend would burn by walking the exact same distance.

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How is this possible?

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You are twice as heavy as your friend, so basically your body needs to consume twice as many calories to perform the exercise and therefore burns twice the calories. Of course you would most likely find the walk far more tiring than your friend, but that doesn’t change the fact you burn twice the calories.

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The same principle would work when lifting weights. Lift twice the weight, burn twice the calories. Of course you would have to keep to the same number of reps for this example to work, but this demonstrates the benefits of lifting more weight and doing more reps rather than just plodding along in your comfort zone.

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Today’s Takeaway – Burning calories is not JUST about how ‘much’ exercise you do. It all related to how much oxygen you make your body consume. Broken down … Read more->

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This entry was posted on July 3, 2013 at 10:56 am and is filed under Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


The Truth About Muscle Mass

Some fitness professionals cite ‘increased muscle mass’ as a reason for their clients failure to lose weight. Is there any evidence behind this claim, or is it just a way for trainers to soften the blow when clients aren’t getting results?

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The truth is a bit of both. If you start exercising, especially if you haven’t done much exercise for quite a while, and especially if you start doing exercise that you may never have done before such as weights and resistance training, you will gain an amount of muscle mass in the initial stages of your training. This is only natural and is in fact a good thing as for every extra pound of muscle your body has you burn an extra 50 calories a day.

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How much muscle will I gain? It varies from person to person, but for women 4-6 pounds, for men 6-10 pounds. These figures are based on general exercise and fat loss training. If you were to embark on a serious, heavy weights programme you could easily gain more.

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As I say a bit of extra muscle is a good thing as it helps you burn more calories, but it can lead to an initial lack of results on the scale. This is why it is a good idea to take measurements or at least judge you progress by how your jeans/trousers fit as well as the scales.

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Muscle weighs 3 times more than fat, so just to keep your weight constant you need to lose 3 times more fat than the muscle you gain. To see a weight deficit you would obviously need to exceed that figure. So bear this is mind if the scales don’t show you exactly what you want to see.

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On the other … Read more->

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This entry was posted on June 5, 2013 at 11:07 am and is filed under motivation, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


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