calisthenics

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Why you can use more than just your treadmill... by Beau.

When it comes to losing weight most people think that going for a run or doing some cardio is going to make them burn the fat they ate over Christmas, but the truth is there are better ways to get it done, mainly through healthy eating and weights!

When you go for a run or a jog your body is working in its aerobic system which means most of the energy that gets burnt is fat, but not efficiently enough to result in massive weight loss, this is also a low intensity exercise that mainly helps your fitness levels increase by helping oxygen travel through out the body faster. In an hour of jogging your body only burns approximately 478 calories whereas an hour of weights will burn twice as much due to an after-burn effect where your body is trying to recover and repair from haemoglobin supplied through your white blood cells. So your body is actively trying to fix all the tearing of your muscle caused by the contractions you did whilst lifting. Think of all dem gains brah!

Lets talk more about how weights are more beneficial to burn fat than running.

When we do weights we use our phosphate energy system that relies on carbs to fuel our muscles, so the harder we train and more effort we put in, the more that burger you had for lunch will just be a figment of your imagination! Want to sit on your butt and burn calories faster than a runner? Yeah? Cooooooool! Go lift some weights! Your metabolism increases when you are following a strength program which creates lean muscle mass, the more muscle you have, the more your body will eat up calories, that’s why you see body builders or athletes eating 1000s of cals a day just so their body has enough energy to perform. You may not be LeBron James or The Rock, but your body is a machine that needs fuel and eating the correct amount of calories a day will see you drop weight and get lean in no time, even if you have got a great composition of muscle and you have a week of bad eating, those kgs will come off faster than they did before.

I’m not saying to stop running, all I’m saying is that you need to have an even work out program that lets you cover your weight loss, muscle gains, fitness levels and healthy eating. Its all about balance and getting sh!t done. Most of the time people will fail because they don’t stick to a program or they fall off a healthy eating plan. If you can’t get to a gym, calisthenics and HIIT is your best alternative to weight training. Don’t know what it is? Well then jump on our 8 week challenge to get the right start to your 2015!

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Ohhhh Did That Burn?

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By Beau:

Have you ever been doing something that has made you break out in to a sweat and though "Ohhhhh, I wonder how many calories I just burnt then?" For instance I've had to help Rachel carry shopping bags down escalators, through the car park, out of the car, up the stairs and in to the kitchen and have needed to lay down and have a nap I was that exhausted.

Obviously doing different activities and exercises are going to affect your heart rate depending on the intensity you do them, but also playing into the fact that your Basal Metabolic Rate (BMR) will change the amount of cals you burn from day to day activity. Your BMR is based on your age, weight and height and determines the amount of calories you need to burn through out the day to maintain energy, or wether you lose or gain weight depending on if you are over or under your daily intake.

Things like doing the dishes, playing with the dogs, fixing the car all burn calories too but on a very low level, in fact whilst you are sleeping your body goes in to repair mode where it's BMR is at work helping your proteins help your body recover so it's bigger and stronger the next day.

So here is a list of a few exercises, sports and activities that may interest you in how many calories you actually burn from them.

If you want to know how many calories you burn in something that's not listed, leave a comment with your name, age, height and weight with what exercise or activity you would like to know!

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