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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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Checking In... At The Gym

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By Beau:

When on holiday one of the last things most people think about is getting enough exercise and keeping on top of their training, but then there are the other people who want to make sure that when they get off the plane home they haven’t put on 8kgs of Thai street food (ME).

The last holiday I went on in June 2013 I came back home at 96KGs, now I'm around 83. Its funny, I've had so many clients go away on holiday and be like, “I actually didn’t put on any weight” or “I've lost weight being overseas!!” well the fact is that weight is a measurement of mass, but it doesn’t calculate the loss of muscle and the addition of fat.

The main thing to remember that this is a holiday, it's for relaxing and enjoying yourself, so don’t stress! That’s what goal setting is for, when you get home now you have a new goal to achieve and work towards. If you’re like me and you have been working and training hard the long rest is probably well needed. So I thought I would put together a few tips and ideas to make sure that new goal when you get home is not as hard as it could be!

1. GYM Most hotels and resorts have gyms! So this is great to try and maintain that muscle mass. You can lose your gains after a week of not working the same muscle groups in a weight training program which can result in slowing in metabolism, loss of strength, loss of lean muscle and core stability, so try and work out every 5 days on weights to maintain muscle. Make the work outs cover all of the body and make the exercises compound (several muscles at once): chest, back and legs.

 2. WALKING Your first few days in a new city and country should be about exploring and being on foot. Rachel and I worked out that we had walked around Phuket for 5 hours in one morning in 30+ degree  heat, our legs were sore, so so damn sore! No Tuk Tuk for us! When walking the body is working at a low aerobic state, so its burning fat sources, and walking for hours on end is going to help burning extra calories, especially when it comes time to walk up hill.

 3. SWIMMING Like gyms, pools are commonly found in hotels and resorts and usually have one or more pools depending on how swanky it is. Like walking, swimming is a low intensity aerobic exercise, which if sped up can turn in to a high intensity activity. If you’re like Ian Thorpe in the pool, and can go “HAM” make sure you go as early as possible to avoid running over little kids!

 4. ACTIVITIES There are so many things that you can do to have fun and get fit one how ever I don’t recommend is the grab and run! Stealing items from a market stall and running as fast as you can is a great way to get in shape, but can usually end in major injury or death, so this is not recommended. What is recommended how ever depending where you go are things like *Snorkeling *MORE swimming *Shopping (Yes, shopping ladies) *Go Karting *Learning Muay Thai *Zorbing *Joining in on local sports *Surfing *Hiking *Rock Climbing These are just some of the things that are around us in Patong right now. Asking tour guides and at reception of where you are staying can help you choose some fun activities! Now lets go do karate in the garage!

5. CALISTHENICS The art of exercise without equipment is one of my specialties. There are so many combinations of movements and angles you can work your body to get your heart pumping and head sweating! This is just a “short” list of things you can do: *Push ups + Girls *Bench Dips *Plank Up *Jumping Squats *Lunge walks *Squat hold *Pull ups *Towel row *Cycle Crunches *Leg raises *Planks *Mountain climbers *Kick twist *Bridges *Sprawls *Frog Hops *Crawls *Step ups *Sumo Squat Switch

6. YOGA/TAI CHI/STRETCHING Walking around most Asian citites you will be able to find Yoga and Tai Chi, but also in most western countries these practices are commonly found in and around city centers, if you haven’t seen any after walking around then simple use your friend Mr. Google to find one close to you.

As soon as I finish writing this blog, Rachel and I are off to shoot our Stretching guide! So if you’re not sure on how to do stretching, don’t panic! Its just around the corner. With that I say happy travels and don’t forget to stretch!

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Literally Can't Even Lift, Bro

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Beau only took a photo of me during my cool down set, I'm not actually this weak, ahha!

5 myths about women and weight training, by Beau Bressington.

So I would say about 70% of my clients are females, and I would do at least 1 weights session a week with all of them. Building muscle and getting strong are a staple in any exercise program. Muscles do a lot more than just look nice, they provide structure and warmth to the body, burn fat, move your body place to place and protect your organs as well!

I get questions all the time about training, here are a few myths solved for you ladies wanting the gains… brah.

1) "Doing weights makes me fat." No, it doesn't. Eating cupcakes and burritos makes you fat. "But when I do weights I get bulky!" Well lets go back to the first blog I did. You are most likely a mesomorph or an endomorph, you will gain weight faster. So the intake of what you eat is important. If you are still eating relatively similar or more than what you were before, you will gain weight. A 45-min weight training session will burn approximately 300-400 calories.

2) "If I do weights I'll look like a man, yuck." No Becky, you won't, you are a woman and doing a weight session 1-3 times a week isn't going to make you look like Arnie. Women produce a hormone called oestrogen, which limits the ability to build muscle, whereas men have a lot more testosterone. Both men and women have more or less of each hormone, but the girls you see in body building comps train every day, use a lot of supplements (some are not even legal) and have very strict food plans.

3) "Does protein make me put on weight?" No, like I said, cupcakes and burritos do! But… relating back to the first post again, if you eat more than you are meant to with any diet (regardless of whether this is 'bad' or 'good' food) you will put on weight. There are so many different types of protein supplements out there as well which all do different things, so if you're going to use one of those, make sure you get the right one for you.

4) "High reps are for toning." 'Toning' isn't really a thing, looking toned is. To look toned means to decrease the fat mass laying over a muscle and to increase the muscle. This can be achieved by having a balanced fitness routine with cardio, weights and a good eating program. Choose the program which suits your body type. The number of reps you do is important though. If you are a beginner I would recommend doing about 10 reps in each set for the first 8 weeks until your body has adapted to the technique and weight. In general, reps work 3-7 for strength, 8-15 for mass and 16+ for muscle endurance.

5) "My arms are flabby, so I'll do some arm exercises to burn the fat." NO! In fact, that would make them bigger! Whilst doing the exercise will burn calories (ultimately which 'can' burn the fat around your arms, as long as you have a great food plan too), a bicep curl won't spot reduce the fat on your arms. There are other ways to tackle places that store more fat than other areas on your body, and that's by managing your hormones better. For instance, women who store more fat than usual in their arms tend to have a higher amount of oestrogen in their system. There are some exercises which can help lower your oestrogen levels, such as deadlifts and squats. For some women, very high oestrogen levels (which can be affected by birth control etc) can also have an effect on your mental ability to exercise, or even to be motivated at all. If this is you, and you think the world is about to end and have zero motivation and are depressed, talk to your doctor.

If you have any questions or myths you want busted, leave a comment below!

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