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Stress, Weight Gain, and What To Do About It!

Let’s just start by saying that stress, to some degree, is necessary and can even be beneficial. It can increase your productivity and drive, and even save your life when you need a quick response during an accident or other life-threatening situation. However, these quick bursts of stress are not what we’re covering today, we’re talking about long-term chronic stress.

Stress can come from work, relationships, kids, etc, and even use of caffeine and pre-workout can add to the body’s stress levels. Whilst nowadays the stressors that we usually encounter are more psychological than physiological (we’re not usually being hunted down by larger land animals..) they can still alter the performance of your body. The effects that cortisol (the stress hormone) has on the human body are primarily metabolic, but can also impact immune response, ion transport and memory. Long-term constant cortisol exposure from chronic stress can impair cognitive function, decrease functionality of the thyroid gland and associated hormones, and in turn increase abdominal fat. High levels of cortisol have also been studied to prolong wound healing.

The stress that occurs in the human body is triggered by change and affected by how your body responds to that change. Regardless of the situation you are in, chemicals will send a signal to your brain which releases cortisol. If the situation is fine, no worries. If this continues to keep happening extremely regularly, or if it is ongoing, the cortisol returns and blocks other neurotransmitters, mainly noradrenaline (the main neurotransmitter of the sympathetic nervous system) and serotonin (the happiness hormone), this can create an ongoing cycle of stress. Anxiety, insomnia and depression can be caused by chronic cortisol response such as this. 

The link between having too much cortisol and weight gain is that usually if we’re starting to get a bit hungry between meals, our body will release cortisol because our blood sugar has dropped. To help us get by cortisol activates amino acids, glucose and fats to maintain our blood sugar level, and the insulin that comes along with it increases glucose absorption in the cells. So cortisol is trying to be a good guy, but he just gets carried away sometimes, such as in the case of prolonged, or long-term stress. When both the cortisol and insulin levels remain elevated in the body the extra glucose starts to become stored as fat, usually around the abdominal area.

So what can you do to stop stressing so much? I’ve put a video on my channel of 10 easy and inexpensive things to do regularly to ensure that you’re keeping your cortisol levels in check. By reducing the constant stress you can help stop the bad side-effects that come along with adrenal imbalance.

References

Rosmond, R, Dallman, M, and Bjorntorp, P 2009. Stress-related cortisol secretion in men: Relationships with abdominal obesity and endocrine, metabolic and hemodynamic abnormalities. The Journal of Clinical Endocrinology and Metabolism. Vol. 83, No. 6.

Dickerson, S, and Kemeny, M 2004. Acute stressors and cortisol responses: A theoretical integration and synthesis of laboratory research. Psychological Bulletin. Vol. 130, No. 3, pp. 355-391.

Epel, E, Lapidus, R, McEwan, B, and Brownell, K 2001. Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behaviour. Psychoneuroendocrinology. Vol. 26, pp. 37-49.

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Strength or Size? What Do I Train?

If you’re a beginner you might be thinking, “Hold on.. isn’t weight training just weight training?” Well, no, not really. The exercises you choose to do, combined with the amount of weight used and number of reps can alter how you’re training your body. Training for strength (example: powerlifter) is about increasing the amount of force your body can exert, to lift heavier. Training for size (or mass, example: bodybuilder) is more about ‘sculpting’ the muscles to look a particular way, and getting that pump when you train.

If you’re just starting out at the gym it’s a good idea to aim toward strength training to build yourself a basic foundation and have something to work with, it’s also a good idea to start off around 10 reps of each exercise (which is more than an advanced strength training routine) because on average it takes a combined 500 reps for your brain to recognise the movement patterns. However, once you reach a particular point you may want to decide to focus solely on strength training with heavy, compound exercises and low reps, or to increase your training volume and focus more on building size. Training volume is the number of reps and sets that are included in your workout; the more reps and sets you do, the greater the training volume.

Training for strength usually involves focusing on compound exercises, which are exercises that target many muscles at once. Prime examples of these are the deadlift, squat and bench press. The general rule that you see for strength training is to keep reps low, and the load high in any particular exercise (the number you will do in your rep range will depend on both your fitness level and your body type). This is to focus on the force that you’re able to exert.

Training for size needs a different approach, it usually will require you to work your muscles to complete fatigue through small, isolated exercises with a higher number of reps and a lighter weight. The amount of weight that you lift in a mass-building workout is not as critical as it is when you are training for strength, rather, the primary focus should be higher reps and fatiguing your muscles and getting a pump.

Depending on what your goals are, and if you’re not one of the aforementioned types of athletes, you may want to consider working in both training styles in a way that compliment each other (if you’re lost at how to combine them into an effective workout plan our Get Lean Guides cover that for you). It can also be easier to achieve a particular training style through the type of exercise you choose to do. We’ve created a chart for you to help you understand a little better (click to enlarge). Of course, there are many more exercises than this that we couldn’t possibly fit into such a compact chart, and some exercises (example: deadlifts) will work far more than just one muscle group. It’s also important to note that some exercises can be completed using different techniques to help focus on slightly different muscle groups. Think of this chart as a basic guide to strength versus size exercises.

Remember, just because you see someone at the gym doing a certain exercise a particular way doesn’t mean that you need to as well. Figure out what your goals are, and then find a training plan (or trainer) to help you achieve them!

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7 Day Plan To Get Back On Track

Get back on track and motivated in 7 days.

Whether it's coming back from a holiday, recovering from sickness or from being just plain lazy for far too long now, it's time to get you back into routine and fit again. I’m helping you with 7 easy steps that can get you motivated again and ready to kick butt!

Day 1: Write down your goals.
You may have set some goals before, but did you write them down? Did you just think of a time you need to be fit for and just hope it would happen? Write them down, stick them on your fridge, near your computer, somewhere.

What do you want? (Specifics E.G. Size 10 jeans, lose 5 kgs 3cms off your arms)
When do you want it?  (E.G. My birthday 21st of July 2016)
Where will it be? (Out with friends, getting dinner)
Why do you want it? (You need to feel confident in your new dress)

How are you going to achieve it?
How is it going to feel when you achieve it?
How is it going to feel if you don’t?


Answer these questions, keep them close.



Day 2: Throw out 'junk' food/processed food.
Try it for 1 week, not only will your body be able to burn fat more efficiently, but your skin will clear up, sickness will drop and you will feel healthier and you will notice a slight change in your waistline.
 


Day 3: Plan out a new routine.
Planning is key, working around a schedule to fit in work, study and play and keeping it balanced is the best way to not burn out and get tired. Sort your day into hourly blocks and work from there. Plan at least a few days in advanced if possible, and each morning sit down and write out your 'to do' list for that day.

 

Day 4: Create a work out playlist.
I’ve written about how music can motivate you and keep you energised throughout your session., release endorphins and get your blood pumping. Make sure you make something long enough that it can take you from the time you need to go to the gym and to the end of your warm down.



Day 5: Buy some workout gear or equipment.
I think investing a bit of money no matter how much or little it is can keep you more inclined to exercise when you have something to show for it. Equipment to use at home, a new training program, some new shoes, clothes even. 



Day 6: Do something different.
Go hiking, try a sport maybe even some new fitness yoga hybrid that your friend Michelle has been raving on about.  Doing exercise is obviously not the most enjoyable thing in the world for many people, but the results are, and if you can do something different that is a step closer to getting you fit, then just do it!

 

Day 7: Book in with a Personal Trainer.
This is the final step when it comes to committing to your results,  some PTs can be can be a luxury, but even just getting them to write you a program can be a great start. Although all of my clients get to experience my dad jokes, missed numbers whilst counting reps and massages. Check out the Eat Run Lift Trainers if you're from Brisbane.

It doesn’t have to stop there, you can do many more things to continue and narrow down your goals. If you need your hormones checked see a doctor, need a meal plan? See a nutritionist.

What have you done in the past to get yourself back on track?

 

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High Calorie Does Not Equal Unhealthy

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A common event we see take place when people start a new training or exercise program, or start adjusting their diet, is that they often opt for low calorie foods. From a young age the media, people around us, and even the education system have told us that calories (and counting them daily) is a way to stay on top of what you're eating, or a way to lose weight. "Low calorie" is a selling point on the labels of products you'll commonly see in the grocery store. While yes, it's true that a caloric surplus over an extended period of time can cause weight gain, most people don't realise that they simply aren't eating enough (for some, this can be noticed by bad cravings or wanting to binge eat).

After a few weeks of eating a low calorie diet a change will take place in your body. Your metabolism will begin to slow and your weight loss will plateau. In this situation it is common for people to cut calories again to see more weight loss. After a few months you may begin to find yourself getting fatigue, nausea, constipation or diarrhoea and even gallstones. If you still continue to stay on a low calorie diet after a few months you may see more serious side-effects, such as extremely low blood pressure, swelling of the joints, trouble concentrating, anaemia, brittle fingernails, potassium deficiency, heart abnormalities, and depression.

Often diet plans or online advice will tell women to opt for calorie ranges as low as "1200-1400" (note: depending on your height, age, sex 1200 cal/day may be acceptable for your body). We've also noticed that apps such as MyFitnessPal will generally set your "calorie goal" for the day at 1200, as standard. Calories are not something you should be overly worried about, just something to check in on from time to time; you should be more concerned about the type of foods you are eating. 500 calories of vegetables will not have the same impact on your body as 500 calories of a doughnut. Often, a correctly calculated and sustainable caloric intake will be higher than you think, you'd be surprised how difficult it can be some days to get enough calories in of the right foods (especially if you're someone who eats a plant-based diet). The Get Lean: Nutrition Guide offers a full explanation and way to calculate your daily caloric intake if you're unsure what it really is.

I have compiled a list of some calorie-dense healthy foods to help ensure that you're not under-eating!

Note: some of these foods you simply would not eat '100G' of, this is just to keep the measurement standard.

Note: some of these foods you simply would not eat '100G' of, this is just to keep the measurement standard.

If you'd like to learn more, grab your copy of the Nutrition Guide, or subscribe to the blog so we can keep in touch!

 
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Download Now
 

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Tips For Managing Common Work-Related Pain

This is a preview of one of the additional articles we provide for our ERL12 participants. The next round of our online fitness challenge, ERL12 will begin in July 2016. Register your interest below this post.

Beau Bressington
Pain can usually be classified as one of three types, neural pain, muscular pain or skeletal pain.  When doing a work out routine it's always important to make sure your body is mechanically sound to complete the exercise. Whether it's preventative, maintenance or repair it’s a good idea to get yourself checked out by a professional.


Most injuries are caused by overloading a muscle or joint, which in turn causes trigger points or inflammation. Commonly a lot of these injuries occur before even stepping into a gym. One we see quite a lot is usually caused by office or retail work, sitting at a desk all day or standing at a counter serving people is one way to create problematic postural abnormalities. Even for me right now typing this I know that I'm putting my neck under stress as I look down at my Macbook, which can cause a lot of back issues and then create pain in my shoulders, chest, neck, arms and much more. So next time you are doing work, study or even just flicking though Instagram, think to yourself, how is your posture effecting your spine?

I’m going to provide some tips on how to prevent pain from occupational hazards.

1. If you’re on your computer you’re more than likely using a mouse, this can create tightness in your upper traps, rotator cuff , arms and back, eventually leading to headaches or migraines.  Make sure your chair isn’t too high, switch mouse from hand to hand time to time, stretch your arms, go for a short walk, or at least stand up and move around every 30 mins. Be aware of your posture, if you feel your self slumping, sit up straight and squeeze your shoulders together for 10 seconds. Not only will this remind you that you have poor posture, but will also strengthen the back muscles that cause slumping in the first place.

2. If you are standing at work, most probably you are leaning to one side, loading up your hip. This one may seem unlikely but it can cause a lot of pain in the future. Loading up your hip creates little contractions in your glutes, that can then tighten up your lower spine, for a lot of you who get a “Sciatica” pain that travels down your lower back, bum, and all through your legs, this is usually the cause. This is a nerve pain that is caused by the impingement of your sciatic nerve in your lower spine and through a muscle called your piriformis. It’s technically not sciatica, but can cause the same symptoms. Switch from leg to leg, be mindful of your posture, awareness is the key! Try and stand on both legs as evenly as possible, walk around, and when no-ones looking, stretch.

3. If your job involves lifting, your lower back is probably pretty sore, if you haven’t been to the gym, or taught how to deadlift properly, chances are you are lifting wrong. If your back feels like that of a camels, straighten that guy up and bend at the hips and knees, keeping a tight tummy and getting down low will help you lift any item safely, if it's too heavy get a friend to help.

4. Got pains already? These are some people to see:
Physiotherapist
For joint pain, niggling injuries, or sports injuries are the best.
Chiropractor
For joint pain, stiffness, nerve pain, mainly through the spine.
Massage therapist
For sore stiff muscles, tight necks, and shoulders, and lower backs.
Osteopath
For sore joints, poor mobility.
These are just the basics, but there are also many other natural healers, everyone is different and different methods work for different people. So try a few and see what works best for you.

A few things you can do yourself is to do isolated stretches, which you can find in the stretching guide [free download here], trigger pointing with a ball, or a friend. Self massage, and foam rolling. Natural remedies and minerals, that can help with inflammation and soreness like magnesium, glucosamine, turmeric, and many more.

Creating a pain management routine will not only help through your work outs, but your work and lifestyle too. Always remember to exercise safely, and if you're not sure on a technique, research or ask a professional.


Interested in taking part in the next 12 week online program?
It begins in July. Places are always limited so that we can provide people with one-on-one email support. Register your interest by entering your email in the form below, you will need to confirm your registration by accepting the confirmation email sent to you.

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5 Ways To Improve Your Sleep

3 THINGS DRIVE THIS WORLD... SEX, MONEY, POWER SLEEP.
JUST 5 MORE MINUTES, JUST 5 MORE MINUTES, THAT'S ALL I NEED.

WHY AM I SO TIRED?

For most of us we go to bed at the same time, and wake up at the same time, go to work, follow our routine day in day out, our body adapts and we get used to it. But for some, sleep is a dream in a far away land, unicorns, Santa, yeah it’s all make believe, why can't they sleep? What is holding them back from laying down in their bed at night?

When we work out, we need to recover, we need to grow, the optimum time for us to do all of this is in our sleep, so if we aren’t resting, we aren’t progressing. If you put as much time into your training as you did in your sleeping, you would see your results skyrocket. So let’s start your new sleeping routine with these 5 tips:
 


one: planning

Plan your day, plan your week. Most of us have an iPhone which has a calendar app that can sync to our emails and any device. Plan your week so you know what times you have to wake up and go to sleep and prepare for your day the night before.

 

two: reduce caffeine

If you’re trying to re-energise yourself with your third coffee of the day, chances are its not going to do anything. Every time you have a coffee or any other caffeine product it's draining your adrenal glands, so it's going to make you crash, become more tired and lose energy, and that last one for the day is still going to affect your ability to sleep late at night. Remember, caffeine doesn’t actually give you energy, it just tricks your mind in to thinking it has energy.  If you are feeling drained, chances are you haven’t had enough food or you are dehydrated.

 

three: reduce stress/anxiety

These guys affect a lot of us, and our sleep is non-existent, and when we do get to sleep, it's pretty crappy, waking up constantly throughout the night. What controls our sleep patterns is a hormone called Cortisol, it's like a wave pattern of mental energy you could say. For people who have stable Cortisol levels they will fall asleep when their levels are low, low brain activity, it's easy for them to get in to REM and wake up naturally when their Cortisol spikes again, with several little spikes through out their sleep. Which is when you might hear something at night, or need to go to the toilet.

For people who suffer from anxiety, you will see lots of spikes through out the night that will keep you awake or in a light, disturbed sleep that causes even more panic and anxiety! For me, I find that this can cause even worse anxiety, knowing that I haven’t had enough sleep for a big day can really affect the rest of my day. Even though this isn’t a tip, I feel knowledge and understanding can help. But the next tip can also help these challenges.

 

four: supplements

If you use them in your training, use them in your sleeping. “Cort RX” will help with points 2 & 3, reducing the adrenal fatigue from coffee and also slowing down the effects of Cortisol throughout the body, meaning less stress and anxiety, controlling your levels of sleep better [get Cort RX here].  "Shred Time" by Lecheek Nutrition is something I rely on, with Fibromyalgia my Cortisol levels fly about everywhere, so getting to sleep and staying asleep is a major challenge for me [get Shred Time here]. A scoop before bed gets me to sleep in 15 minutes and waking up when my alarm goes off. Not only does it assist with sleep, but when your body goes in to REM it is repairing at a higher rate, and your BMR is working at its hardest meaning you’re metabolism is firing and burning away at fat and building muscle. Staples of repairing also are BCAAS, Protein & L-Glutamine, these are major factors in repairing.

 

five: sleep position

How do you sleep? On your side? Back? Or like you have passed out after a big night of drinking looking like a pretzel? The way your body is positioned is important to getting a good nights sleep, not only are you spending 1/3 of your life in bed and the way you are set up but the stress you put on your muscles will alter your Cortisol levels too. So practice laying on your back, cover your eyes, create a dark space and invest in some comfortable bedding.


I used to dread going to bed.  I couldn’t sleep, I would stay up to the small hours, just entertaining myself with whatever is going on. I think the Internet causes a lot of a distraction,  you can find your self scrolling and cycling between Facebook, Instagram and other social media apps for no reason. Just put the phone on charge, somewhere longer than arms reach so you can't reach for it when your bored, or when that alarm goes off in the morning you have to get up and turn it off. I wish I could go back in time and tell Faithless these tips, but then again we might not have a classic dance tune!

Like always subscribe to the blog, tell me your tips on how you get to sleep.

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Do You Have Correct Technique?

Have you ever been mid way though a work out and someone comes up to you and says, “Hey, you're doing it wrong”, “Can I show you something”,  or “Can I give you a hand”?

If that’s the first thing that usually comes out of their mouths, it probably means that they are wrong and you shouldn’t take advice from them. As much as you may suck at the gym lifting weights, we all have different goals, different needs for a type of exercise and injuries and mobility issues.

There isn’t just one type of deadlift or squat, in fact, there are many. Cross-Fit, Body Building, Power Lifting all use the one exercise to do work the body in different ways and use different mechanics. The thing that bothers me is that so many people are ready to tell someone they are doing something to make themselves feel more accomplished or more knowledgeable. What they should be asking is, "What are you training for?” By establishing first what you are training for, you can then begin to learn whether your technique is correct for what you're trying to achieve.

Of course there is always going to be bad technique that can lead to injuries, and if someone looks like they are in danger of hurting themselves you should always help! However, one thing that can throw people off is if they have been taught this technique by someone else who isn't completely sure of what they're doing, and they too them selves have been a victim of, “Let me show you how to...”

I encountered this today whilst training a client. A member approached my client and insisted to give him advice on how to get more out of his deadlift by using a certain technique. Luckily my client felt like it was a good time to look back at me and roll his eyes to show his dissatisfaction with his new “PT” so to affirm that he wasn’t going to follow him up on his tips. With one of my clients posture abnormalities this method probably would have seen him massaging his neck for the next few days.

Like everything in health and fitness there isn’t a one size fits all approach.

If you or a friend have suffered from “Brosciencetechniqueintrusion” call your local PT to get the best program to your needs. This post is mainly for those of you who have been going to the gym and have been doing a certain technique and told it's wrong, but have always thought it was right. There can be lots of confusion when doing exercise, and this only adds to the moreconfusing nature of going to the gym!

If something doesn’t seem right, please speak to a professional.

Safe Training!

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Bored of Your Workouts? This is How To Fix It

Getting bored of your work out?
Want to really make your blood pump?

Here’s 5 Tips & Tricks that will take your work out to the next level!

Advanced overload techniques are the secret weapon that will make your muscles pump and your heart jump out of your chest. When trying to burn fat or gain muscle its all about time under tension and going above and beyond with your work out. Seriously….. you think walking on the tread mill for 30 mins is going to get you the best results? Let's put your Lululemon tights to the test and try some of these in your next work out.

1. Super setting

Most of you will be familiar with super setting, doing 2 exercises back-to-back without rest. Not only is this efficient, but it can really make your muscle work and keep that heart rate high so you can burn fat faster and increase your cardiovascular system. The fitter you are, the more fat you can burn! You can team this up with the same muscle group or something different depending on your program!

2. Partials

What the heck is a partial? You may have heard the term “21’s” if  not, nevermind, I'll explain now. Imagine that your range of motion is divided in to 2 halves, top and bottom. Let's use the leg press as an example. Start at the top with your knees locked out and do 7 reps halfway then 7 reps from the bottom of your range to the middle and then all the way to the top and back down to the bottom. Because you have different stopping and starting points this will separate your focus in to different parts of the legs. You must make sure your weights are light with this as it does get hard!

3. Drop Sets

This is where we see the load (weight) of an exercise start high and the reps low. After each set you drop the weight and increase the number reps. You can do this to your own configuration and set your own challenges. Lets use bench press as an example. Start with 100kg and do 2 reps, then change it to 80kgs for 4 reps. Then reduce the weight again to 60kg for 6 reps, then 40kg for 8 reps and finally 20kg for 10 reps. Do this with as little rest between sets and get someone to help you rack off the weights to get the best results. This will fatigue you and help with strength & size building. Make sure you warm up before doing this too! A way you can warm up is to do a pyramid set (start light with high reps, then slowly increase the weight and decrease the reps, then do your drop set). This can take a fair bit of time during your session, but its great to challenge yourself.

4. Super slow

We’re stronger on our eccentric phase (the easy part of a rep) so what we can do is slow the pace down. Making an exercise last longer puts extended contraction through the muscles and results in more lactic acid build up which helps us fire up our muscles and burn fat, plus helps us condition our bodies to help improve in a functional movement you may need in sports or other activities! Another pretty neat trick you can do is make it a plyometric exercise. Here is another example! When doing something like a squat you can do down for about 5 seconds and then explode out of it. This creates a connection between your muscle and brain and every time you do this it becomes stronger and more explosive. Just imagine a conversation you have with someone for the first time, its usually a bit slow and stuttered, but over time as you get to know them you can blab on about crap for hours. This is you + plyometrics.  So controlling your tempo and explosion can really help improve stability, power and burn a boat load of fat!

5. Holds

Don’t think you have done enough or you still have a bit in the tank? Once you have done half a rep and you’re at the weakest/hardest point try holding it for a few seconds, or alternatively at the end of a set.  This just increases your time under tension and yet again pumps the blood in to the muscle and creates lactic acid, either your best friend or worst enemy depending on how much you like pain, also known as the burnnnnnn. This example will feature a seated row, I like to do this trick with my clients. Ok, example time. Once they get to their last rep I get them to hold the handle of the cable into their stomach and keep it there for 10 seconds, and then because I'm mean I actually try and pull the weight away from them and they have to keep holding it until the time has elapsed. So try this without me first and enjoy.

In conclusion, these aren't something that you’re going to do every training session, just a way to spice up the relationship you have with weights, and the thing is you can play with it a bit and combine them together. Try doing a super set, drop set with a super slow hold partial. If you want to learn more ways to enhance your results in the gym, or want to follow my training program check out our Get Lean Guides.

I would love to see what you come up with, video and tag us on instagram. @eatrunlift.me #eatrunlift

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6 Steps To Start Working Out (At Home)

Back when I first wanted to get fit most of my exercises were done at home, I was too scared to go to the gym because I had no idea what I was doing, and I just didn’t want people to see me exercising. Working out at home is a good first step to increase your fitness and overall confidence. However, it can be difficult to start a workout plan on your own, because although you might have the motivation for a day or two, it can wane if you don’t add fuel to the fire. If you want to make a permanent change and start working out, just follow the steps below.

1) Find a good workout plan designed by an accredited trainer

A ‘good’ workout plan by my definition is one that you can follow for a long time, and change and adapt to suit your own needs, plus it should explain how to do all the exercises correctly to prevent injuries. That’s why we created our 8 Week Transformation. This guide can be downloaded straight to your phone, laptop, iPad, whatever has a screen and the capability to view a PDF. It can be used on your own at home with no equipment, with a friend, or with equipment! Plus, it’s designed by sports training specialist Beau Bressington, so you know you will get amazing results.

2) Take a before photo

Take a photo of yourself right now (works best if you put your camera on timer, or get someone else to take it), make sure your whole body is included in the photo and that you’re in clothes that show your figure. You need to see exactly where your body is right now, and it will give you something to reflect back on whenever you feel like you haven’t made much progress.

3) Find some inspiration and motivation

As I mentioned earlier, it can be easy to find motivation for a day or two, but if you haven’t been working out for long and don’t have a routine down pat then you may find that your motivation comes and goes as it pleases. To stop this from happening you need to figure out what motivates you. Reward? Or consequences? As a basic survival trait our brains want to minimise punishment and maximise reward, but you need to figure out which one is going to motivate you the most to set parameters for yourself. 

Motivated by reward: You want to lose weight so you can have a great figure. You want a better job so you can buy nice things. You want to clean your house so that it’s tidy and relaxing to live in. You want to get your assignment done early so it’s out of the way and you can go do other things. 

Motivated by consequences: You want to lose weight so that you don’t have health issues later on. You want a better job to make more money so that you can avoid being ‘poor’. You want to clean your house so that people don’t think you’re a slob if they come over. You want to get your assignment done early so that you have enough time to make sure you won’t fail. 

So which statements felt more true to you? I’m definitely more motivated by consequences. Beau and I are starting the 7 Day Detox again soon, and we set ourselves consequences if we don’t finish it, it’s how we stay motivated. We know that we get great results from it in the end, but that alone isn’t enough to push us to continue, we need something in place to avoid us from falling off track.

On top of this it also helps to have people in your life who are also making positive changes, friends who like to eat healthy, you could find cute cafes with healthy options, or go for hikes or work out together. Get your partner on board with your new fitness regime, it has been scientifically proven that working out makes you happier, so share that with the main person in your life and grow towards your goals together.

Another way to add motivation to your life is to collect images, quotes, or things that inspire you and put them where you can see them, or if you’re motivated by consequences reflect upon your before photo, or remember your poor health beforehand and know that you are progressing and changing.

4) Plan when you will be working out

Creating a routine and incorporating exercise into it is going to be the best way to make it become a part of your regular life. Yes, working out is hard, there actually aren’t that many people who enjoy it while they are doing it, most people who tell you they love exercising actually love how they feel afterwards. So stop procrastinating and get that routine happening. Will you get it out of the way in the morning before work so it’s done for the day? Or after you come home to destress? Try a few different things and see what works for you best. Once you have that figured out it’s a great idea to write down that you need to work out in a diary or calendar, that way you can tick, or cross, or aggressively scribble (that one’s the most rewarding in my opinion) it off and you get the satisfaction of knowing that it’s done and you’re another day closer to your goals.

5) Find something heavy

Once you have been able to follow a routine without weights, start to add some equipment into your workouts. A kettle bell, medicine ball and skipping rope can be used for the 8 Week Transformation eBook. You won’t have to invest much money, and it will make a world of difference to have some resistance incorporated into your workouts. If you’re able to build more muscle, you’re able to burn more fat. 

6) Have patience

Don’t rush into an exercise program and kill yourself with 3 hour workouts for the first 3 days and then lose all your motivation. You need to begin shaping yourself a balanced lifestyle, and this takes time and many small changes. It’s just not possible to go from a sedentary lifestyle to training like an athlete overnight. If you don’t (or rarely) exercise currently, just get moving for 30 minutes a day for about 3 days a week, and then gradually build it up. Results don’t come overnight, you can’t get rid of a health issue in a week, and there is no healthy way to get from a size 16 to a 10 in a month. Try to focus on each day as it comes, and do your best within each day, drink water, eat healthy, do your exercise and make sure that you are getting a good amount of rest. At first even one day might be difficult, but just keep waking up and doing it over and over again. The days slip by without you noticing and soon enough you have formed beautiful, healthy lifestyle habits that your body will love you for, and you will see it paid back to you in dividends. You will start to look more toned, you’ll be stronger, hey maybe you just noticed you can do a pull up, or you can do pushups on your toes instead of on your knees, count the small victories. Every now and again remember to take time to reflect on where you have come from, measure yourself and compare measurements from when you began, or compare a before and a current photo, even if you’re aiming for health rather than a certain ‘look’, it’s still rewarding to see the physical changes.

Eventually you will begin to feel that you are outgrowing working out at home, get your butt to the gym with our Get Lean Guide, or get yourself a personal trainer! Remember, it won't happen overnight, but it will happen.


When will you start?
Let us know your thoughts

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Are You Addicted To The Gym? The Risks of Overtraining

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The more we train the more muscle we will build right? That’s the common misconception I get from a lot of people who ask me about their programs and training schedules. Little do they know that what they are doing is in fact causing them more harm than good.

 Let me introduce you to a thing called the “Supercompensation Phase”. No, its not some sort of superannuation scheme from the government giving you money back, although I wish it was, but the periodical time lime in which it takes for your muscles to full recover and grow.

 Unless you are using Anabolic Steroids or any other PEDs your recovery time on a particular muscle is between 4&7 days (depending on the severity of your workout). If your session was too light/easy it can be short-lived and recovery will be quick but you will gain minimal results, if the session is too long or hard or overdone the recovery can take longer than the appropriate time recommended before you next train that same muscle group, so make sure your sessions are efficient.

When it comes to planning your training program be sure to make a note if you are training the same muscle group at the same intensity in such a short amount of time. This can lead to muscle strain and damage. So let's say you did chest on Monday and you did 3 reps of 100kg etc and then then you do a similar program on Wednesday doing 3 reps of 100kg again on chest, this is not enough time for your to recover, you need a minimum of 4 days and considering this is heavy it's more likely that you would actually need 5 days to fully recovery. By training the same muscle group too much in a short period of time you are stopping your body from building back up and having fully formed muscles, it’s like building a sand castle halfway and knocking it down and rebuilding it again! I'll see if Rachel can make a graph for  me :D.  Your body treats this an injury and you wouldn't go and train on an injury half way through it's repair phase... maybe you would if you are stupid.

Click on the image to open a larger version

So what does this mean to you and planning your program? Well depending on the amount of times you go to the gym and train means you can train the same muscle group twice but in a different rep range. This is for those people who don’t like doing cardio and would rather do weights again and are bored and don’t want to split their sessions up in to so many different isolated muscle groups.

Here is an example:
You train 3 days a week usually.
Monday- Push (Chest/Tris/Shoulders)
Wednesday – Legs
Friday – Pull (Back/Bis)
And all of these days you for something pretty intense hard and working any where from 60%-90%

Recovery time can be from 4-5 days

 So if you want to train again, let's add in another 3 days to the program and do them at 50% of what you do in any of your work sets.

Monday - Push (Chest/Tris/Shoulders)
Tuesday – Back (50%)

Wednesday – Legs

Thursday - Push(50%)

Friday – Pull (Back/Bis)

Saturday – Legs (50%)

Sunday - REST

 This way we are giving the body enough time to recovery and then train again lightly to promote a little bit more muscle growth without overstepping the limits of the compensation phase.

Hope this helps!

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How I Roll

So you have probably seen those blue or grey tubey things that people roll around the floor on and thought to yourself, “What the hell are they doing?” They are foam rollers and are designed to help you loosen and soften your muscles to relieve pain and discomfort in various parts of your body.

If you have any of the following symptoms it's definitely time to start foam rolling:
✘ Headaches
✘ Back pain
✘ 'Pulling' sensation under your knee cap when walking
✘ Tight hamstrings (difficulties stretching)
✘ Neck pain (office job, anyone?)
✘ Shin splints

 If you are new to foam rolling its best to start with a smaller, softer roller so you don’t feeling like you are smashing your legs with a mallet. Foam rolling is about releasing muscles and hitting trigger points in a tight or achy muscle by applying your own body weight over the roller and targeting a muscle or area for 30-60 seconds. Trigger points are little bound up pieces of muscle fibre that have not healed correctly (usually from injury or from being overactive and switched on). For example, if you have weak muscles in your back, your neck will be taking on more load to cope and will then develop trigger points that need releasing. Traditionally massage is the best way to release trigger points but not everyone has the time or money for a massage therapist frequently, so spending a good 15-20 minutes a day foam rolling can help ease headaches, pain in your lower back region, increase strength and reduce fatigue. 

Ok, ok, ok, after all this blabbering lets get down to business. Here are 5 foam rolling exercises that can help you become more flexible, stronger and happier.


Back

Place the foam roller on the ground and lay over it on your back starting at the base of your spine and slowly roll your back up the foam roller and let your vertebrae relax one by one. Once you have reached the top of the back, begin rolling back down to the bottom again! Repeat this for 30-60 seconds.

 

Glutes

Sit up on the foam roller with your bum on top like it’s a chair, extend both legs forward and bent with your feet flat on the ground. Now bring one of you legs across your other leg, so your ankle is above your other legs knee and start bringing your foot that’s on the ground towards you until you feel a stretch in your bum. Now that its nice and tight start rolling back and forth slowly and repeat for 30-60 seconds and switch sides.

 

Hamstrings

Still on the foam roller, cross your ankles over and extend your legs out all the way, start at the bottom of your… well bottom and roll down your leg till you get to your knee and go back up. Also you can roll side to side to hit different tendons.

 

ITB & Quads

To roll out your ITBs start by lying on top of the foam roller with the outside of your leg and roll between the top of the leg down towards your knee and then back up. After you've done that a few times start to roll over more (so that you are becoming closer to lying completely on your stomach) to target the outer quad, mid quad and inner quad. Time to roll over and pretty much do the same thing but on your front, start from your hip and roll down to your knee and back up. 

 

Calves

Like the hamstring roll out, cross your ankles over each other and put the roller under your calf muscles and roll up and down from the knee to the ankle, have fun! 


Now that you are feeling nice and your muscles are loose follow the stretching guide to get even more flexibility and recover better!

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10 Ways to Get Your Exercise and Food Back On Track!

We all go through days where we feel like giving up seems like the easiest and most logical thing to do. You binge on some food. Or you quit your workout half way though - or don’t even work out at all. It’s very simple for this to happen depending on what kind of environment you’re in. If you’re around a lot of people who do not eat healthy and exercise regularly then it can feel like an uphill battle at the best of times. Slipping off track every now and again is not terrible, but not readjusting your mindset and getting yourself back on track is. Here are some simple tips for getting your fitness progress back on track:

1) Understand your weaknesses
What was it that made you fall off track in the first place? Are you someone who likes to go out for a few too many drinks with friends? Or are you a bit to partial to pizza? Get a bit lazy when it comes to exercising? Just find the trigger that keeps causing you to go off track.

2) Remember why you started
Take some time to actually sit down, be mindful and remember why you wanted to start eating healthy, looking after your body and exercising in the first place. If it helps, write it down, or find some photographs that you can keep in a place where you will see them consistently.

3) Set new goals
Even if they are small, you need to set some realistic goals. EG, “tomorrow I will drink 2L of water”, “tomorrow I won’t have any junk food”, “I am going to exercise 4 times this week”. It’s good to have a long term goal in sight, but you need smaller, more realistic goals in order to be able to step up and fulfil your long term plan.

4) Reset. Refresh.
If you fell off track a while ago and you haven’t been nourishing your body a detox can be a fantastic way to help curb cravings and see some weight loss immediately, a small amount of weight loss at the start will help boost your confidence and get you into the rhythm of eating correctly.

5) Support system
Going at it alone is hard. Find some people who have similar goals to you and talk to them! Or train with them. Sheer willpower alone can only get you so far, we are human and we do need the support of others. A coach? A personal trainer? A gym buddy? What will suit you?

6) Find what your excuses are
Are you making excuses not to exercise? Or making excuses to be able to eat bad food? What are they? Start writing them down and see if you recognise a pattern. Find a way to adjust this behaviour. For example, if you notice that you say you are tired a lot when it comes time to work out, move your exercise to the morning. Once it’s out of the way for the day you don’t have to worry about it.

7) Find inspiration
Find images or stories of people who inspire you to continue to better yourself. This will help keep you motivated.

8) Food diary
Write down everything you are eating. The trick to this is honesty, which can be hard even if you’re the only one seeing the food diary - because you don’t want to admit to some of the things you are eating. If food is your biggest obstacle this is a critical step to take. You need to know exactly what and how much you are eating, and then you will be able to address the problem.

9) Don’t be so hard on yourself
No-one is perfect, and everyone does make mistakes. You aren’t going to reach your goals overnight, so don’t punish yourself if you do slip up (that doesn’t mean you can slip up every day). Just try to recognise what you have done and why you did it, relax, breathe, and figure out what you’re going to do to make sure it doesn’t happen again. If you are one of the people who ‘punishes’ themselves with (for example) 10 burpees if you eat something bad, please don’t do this. This type of thinking can lead to disordered eating.

10) Attitude
Try to keep your attitude about weight loss and health positive. It can be an entire lifestyle change for some people, and that takes time. A positive attitude will help you enjoy it a bit more, and will make life so much simpler for you.

What caused you to fall off track and what will you do about it?

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Mistakes You Make in Squats + Deadlifts

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A lot of people seem to think that doing squats and/or deadlifts is going to give them a sore back... wrong. Doing squats and deadlifts will actually strengthen your back, IF you do them with the correct technique.

There are a variety of ways to do squats and deadlifts, depending on what you want to get out of your training. For example, a powerlifter isn't going to squat the way that I squat, because I simply want to build strength, not squat until my knees snap (horrible flashbacks to that video that's going around Facebook at the moment).

These exercises predominantly use your leg muscles, but actually help strengthen all over (core, back etc). And I think it's important to remember that if you want to burn fat more effectively, you need to get yourself some more muscle, so head down to the gym and use these techniques to improve your technique, lift heavier and get more results:

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Enough is Enough: How to know your limits

So you have either passed out on the floor or just gone and thrown up in the toilet and you’re thinking, do I keep on going? Or do I stop? When is “Enough is Enough”?

 There comes a time where you have to think to yourself, 'Is this just hard or am I actually about to die?' There is a fine line on when you should decide to stop exercising because you have hit your wall.

Whether you are doing weights of cardio, it really comes down to what your goal and mission is in your program. When training weights you are really trying to stick to a program that is structured, if you are doing say a deadlift in your program, you should really be aiming for the set number of reps that’s there.

If you’re following one of the Get Lean programs the progression of sets should give you the ability to complete each set and program feeling exhausted and fatigued, but you should be able to complete every rep and set! 

Doing HIIT or cardio on the other hand is a bit different, because you’re focusing on using more glycogen and oxygen, so your level of fitness and glycogen supply both play a big role. My rule is make sure you eat a bit before you train, even if it's just something like a banana, something light before a HIIT session, and during your session make sure you have a bottle of water with BCAAs or at least just plain water by your side. The second part is doing a structured program of HIIT, don’t start with something that is crazy and going to make your heart rate spike too fast, otherwise you’re going to deplete your glycogen levels too fast. Imagine there are stages: start easy for the first exercise, step it up and do something a bit challenging, then something that is going to get you to the peak of your fitness. If this is making you feel dizzy, you’re getting there. Be wary and keep on going, try and complete the sets and rest and relax, catch your breath and then complete the next exercise.

If you can’t make it through this and you feel like you’re going to puke, STOP!!!! Sit down, lie down and breathe! Whatever you do try and stop your self from throwing up, you’re trying to get fitter and build a tolerance to lactic acid, so don’t go and undo all of that hard work by sending it down the loo! Don’t worry next week will be easier and the month following you will be close to a pro!

The thing you have to think of, 'Is this going to actually kill me or am I making up excuses for myself?'

-Beau

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No Pain No Gain

It's either your first session or you haven't exercised in a while and you're thinking, "Awesome! This is the start of my journey to a better body"...... Then the next day comes and you get out of bed feeling like you have been hit by a bus! Welcome to the world of Delayed Onset Muscle Sorness, or DOMS for short. I have seen so many people fail and stop a program because of the unfamiliar experience. Like they say NO PAIN NO GAIN...

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Hard Core (+ Free Belly-Burning Ab Circuit)

By Beau

We all dream of having a flat stomach, chiseled abs or even just as little as having those dirty muffin tops gone. When doing crunches or sit-ups we are determined to see it all go, but are we doing it the right way? Are the sit-ups we are doing actually burning away that belly fat?  Ill explain what doing sit ups actually do for your body!

When we contract a muscle repeatedly we pump blood in to the tissue and make it expand which causes tiny little tears that then repair over the next week until it is fully healed. By the time they have healed its time to hit the gym again and work on your abs and core again! When building muscle it takes time for them to grow, so doing an exercise more often isn’t going to make them get bigger faster or stronger quicker (unless you use steroids). So the quickest way to getting a 6 pack isn’t from doing sit-ups every day, in fact once a week is enough!

The smaller the muscle is the more reps you have to do on it to make them work, these are called slow twitch muscles or type 1 muscles. These muscles are designed for maintaining structure and balance, if we didn’t have these you would be walking around looking at your feet all day! So when you hit the gym and want to work on your abs they have to be long endured sets in high reps.

The best way to see a flat stomach? Eating more of the the right foods. The fat that stores on your belly is more common in men than it is women, hormone fat storage is the biggest killer to great looking core. Males produce more insulin and testosterone than women and where that stores is on the belly and love handles, where as women tend to store more on the hips and thighs and back of the arms. So reducing the amount of sugars, starchy carbs, soft drinks, energy drinks and anything else that is overly processed will see the belly fat disappear in no time - If you stick to it. 

Another hormone that prevents flat abs is cortisol, a stress hormone that is released though the body and stores on the belly. When the body is put under stress, mental or physical it initiates catabolism and starts a to elevate your heart and pumps oxygen through your body and ignites a glycogen feed that breaks down proteins and turns them in to energy, what’s left over turns in to belly fat. So massage, stretching, relaxing, staying away from caffeine can help too!

Finally, lets touch on the exercise side of things!  When doing any exercise we need to engage our core, if we don’t the technique can be poor and we will see over/underdevelopment and the chance of injury. Switching on your lower back muscles is a great start to any exercise, if these aren’t engaged or are week the exercise needs to be done carefully from the start. A lot of people I train start off with having lower back problems, if getting them to change their technique is hindering their progression we need to start on an easier exercise that focuses on the same muscles groups with out relying on the core too much. For example, I had a client who I wanted to do dead lifts with to gain strength in his legs but he suffered from postural challenges like kyphosis, so his back is always arched over, so instead of trying to push him through a technique he physically cant do, we started on the leg press and got his back looked at by a professional so he can see results in his lower body, leg day is actually his favourite day. 

Apart from keeping your core switched on doing a balanced weights, HIIT and low intensity cardio program doing all of these will help you burn calories and eliminate fat, making sure you balance your energy in vs. energy out is key to burning calories, say your daily intake of calories is 1500, you need to make sure you are eating that or just a bit less plus exercise. The average weight session can burn 200-400 calories per hour.  


Now lets focus on the core training, here is an 8-week abs circuit for you to try

3 rounds:
40 cycle crunches

30 crunches
20 reverse crunches
15 frog sit-ups
10 leg raises
1 min plank
Rest for 1 min

Repeat!

Do this once a week at the end of a cardio session or on its own in your spare time! Lets see those abs grow!


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12 Reasons You Aren't Seeing Results From Workouts

If you have been working out or dieting and haven't seen any results whatsoever it's time to assess what you are doing and why nothing is happening. There can be many causes for results to not occur to it's important to figure out what is relative to you and how you can fix it. Being stuck at the one set of measurements or body fat for an extended period of time even when you are exercising can be frustrating and upsetting, here are a few basic steps to overcome it:

 

1. Scales

Are you only weighing yourself to try and see a difference? This is not the most accurate way to track your progress. Sure, it's handy for a rough guideline, but muscle weighs more than fat. Try taking measurements or measuring your body fat percentage instead.

 

2. Overeating

Everybody is different when it comes to how much they can eat in a day. It's important to know what your Basal Metabolic Rate (BMR) is, there are many calculators online which will help you do this. For example, I want to lose weight I need to aim to be eating around 150-200 less per day. Usually this works out well if I average it out to be 1400 less over the whole week (200 x 7), that way you can factor in your lower calorie days for your rest days, and higher calorie days for the days you do a big workout. It's important to remember that even if you are eating 'good' food your body still can't process too much of it in one go.

 

3. Under eating

The opposite end of the spectrum is under eating. Your body is burning calories regardless of whether you are lifting weights in the gym or sleeping, it needs energy to function. If you are only going to feed your body 500 calories per day and you expect it to function as per usual - it won't. If you let yourself go into starvation mode you start to slow your metabolism and you will burn less calories as your body wants to keep a hold of these just incase you don't feed it again.

 

4. Stress

If you are stressed your body kicks your sympathetic nervous system into gear, this guy is best known for controlling your stress hormones (i.e. triggering your 'fight or flight' response), which is great if you're about to be bitten by a wild animal and need to get away quickly, but if you let it run on for too long you are doing yourself more harm than good. Cortisol is responsible for fat being stored around your mid-section, particularly on your lower belly. It's important to find ways to help yourself relax, these can be yoga, meditation, breathing exercises or going for a slow walk.

 

5. Dehydration

Drinking enough water can play a huge factor in weight loss. Water promotes fullness and appetite control and minimise your craving for snacks. Having enough water in your system every day also helps your body stop retaining water (similar to the under eating principle) and you will find the more water you have regularly, the more your energy levels increase. When you have water in your system your body is also able to disperse proteins, amino acids and other vitamins and minerals more effectively. 

 

6. You're not eating healthy

Did you swap regular soft drink for the 'diet' variety, your regular butter for 'low fat' butter and replace having 3 cups of coffee a day with just 1? Chances are these are still holding you back. The difference between reduction and elimination when it comes to unhealthy foods and weight loss is absolutely incredible. Look for real food like fruit, vegetables, legumes, nuts and whole grains and don't drink your calories. 

 

7. You need to be more active

When I first started losing weight I thought going for 3-4 long runs a week was all I would need to do because I had lost weight that way before… wrong. It's great to get some cardio in when you are trying to cut fat, but to help keep the fat off (and burn even more) you need to train strength - and yes, this may mean you have to pick up a dumbbell to burn your carbohydrates more efficiently.

 

8. You don't eat enough fat

Sounds backwards right? Well you actually need to be consuming good fats to lose weight. You want to be aiming for monounsaturated fats and polyunsaturated fats. They help raise good cholesterol and lower bad cholesterol, improve your mood and immune system and can help give you beautiful hair, skin and nails. Easiest places to find these? Salmon, canola oil, olive oil, flaxseed, almonds, cashews, nut butters, seeds, and avocado. 

 

9. You have too many excuses

"I'm tired today so I'll just do half the set". "I'm in a bad mood so I will just eat these even though I know they're not good for me." "It's fine, I will just have an extra cheat meal this week." "It's cold so I won't go for a run". "I just won't write this down in my food dairy".  Any of these sound familiar? Stop. If you can't force yourself to stop making excuses maybe it's time to invest in a personal trainer who can help you along your journey.

 

10. Rest and recovery

When you sleep your body goes into repair mode and the proteins in your system are very active and trying to repair the tiny tears in your muscles. Proper rest and recovery ensures your body is functioning at it's optimum level and will help you have less pain the days following a workout.

 

11. Party lifestyle

The amount of calories that are in alcohol don't just contribute to your BMR for the day, but the lack of sleep will deny your body of the rest it needs. If you drink alcohol your liver is busy trying to process the toxins you have loaded it up with for up to 3 days after your night out instead of trying to process your carbohydrates, fats and proteins that are needed to sustain a regular workout. 

 

12. Hormonal imbalance

If you are following all the above steps, feel like you have exhausted all avenues and you still aren't losing weight it can be a good idea to get your thyroid or adrenal glands tested to ensure that your body is dispersing the right hormones.

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Brotein

By Beau

It seems to me that there is not enough information on protein - what it's used for, where it comes from, where it goes. Most of us know that protein helps the muscles repair and grow within the rebuilding phase known as the "super compensation phase" where your body breaks down and mends itself with the delivery of water and glycogen around the body.

//Where is it?
Protein can be found in meats, eggs, dairy, dark green leafy vegetables and supplements such as protein shakes and BCAAs. Handy chart here.

//How much?
Now the amount of protein the body can handle per day is 0.8 grams per kilogram of your bodyweight for sedentary men & women, 1.0 – 1.2 grams per kilo for elite female athletes and 1.2 – 1.5 grams per kilo for elite male athletes (EG if you weight 61kg: 61kg x 0.8 grams = 48.8 grams per day). But what happens if you go over your limit? Where does it go? Does  your body burn it up? Does it come out in your poop or does it just disappear?

The correct answer is that what hasn’t been utilised metabolically by your body is broken down into building blocks known as peptides. Peptides are further broken down into amino acids, the amino acids are absorbed through the small intestine's lining and enter the blood stream.  From here, some of the amino acids build the body's protein stores. Excess amino acids are converted to fats and sugars that will store through out the body and flow out the kidneys and out of the urinary stream.

Don’t forget that there is also harm in retaining excess protein. For example, excess protein may lead to dehydration, because protein metabolism requires extra water for utilisation and excretion (i.e. elimination) of its by-products. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein waste excretion may further promote dehydration as well as kidney damage. So when you hear dudes talking about protein and how it makes them huge and they need as much of it as they can it's not the correct information. Fitness and health is so widely misinterpreted and should be tailored to you for the best and safest results!

So make sure you eat the right amount of protein and drink plenty of water!

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CardiNo

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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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