Archive for October, 2008

Reasonable Weight Loss Expectations with Exercise

Posted in Fitness Articles, Wellbeing Articles by admin on October 24th, 2008

In theory the math should be simple. Burn 3,500 calories more than you consume in one week and you will lose a pound. Unfortunately, our bodies rarely cooperate with the formula. All you have to do is watch one of the reality weight loss shows to know that a person can eat sensibly and dedicatedly work out for a week and lose nothing. So, what are realistic expectations for the speed of weight loss from a program of exercise?The type of exercise involved is crucial. Combine high-level aerobic work with resistance and weight training. A reasonable recommendation for aerobic exercise is 30-40 minutes three to four times a week. Good activities include jogging, walking, cycling, or any aerobic machine or class. To ensure that you are working at a rate adequate to burn fat, consider investing in a heart rate monitor. The device calculates a target number of beats per minute based on age, current, weight, and gender. For instance, a 45-year-old woman who is moderately overweight will not burn fat until her heart-rate reaches 114 bpm.Resistance training, on the other hand, builds lean muscle and, combined with aerobic work, raises the metabolism. The more muscle you build, the higher you will raise your resting metabolism because muscles need more calories to maintain themselves. Consistent weight training will, on average, raise the metabolism 15% for an additional 200 to 300 calories a day. As your training program begins to yield results, your waist measurement decreases, and as an added benefit, the price on your health insurance quote will also be lower. The thing to remember, is that muscles does weigh more than fat. It’s not unusual for a person to lose inches but, at least according to the scale, to gain weight.Rest is also important. Intersperse weight training sessions with 24 to 48 hours of lighter exercise and get sufficient sleep. If cortisol, a stress hormone, builds up in the system, it will contribute to fat accumulation, especially around the abdomen. Studies have shown that just about everyone in modern society is sleep deprived, so it’s no coincidence that people are also more overweight than they’ve ever been. Additionally, don’t starve yourself. Women should be especially careful not to allow themselves to get hungry or their bodies will start storing fat instead of burning it. Finally, vary your workouts every ten days to two weeks to prevent your body from adapting to the activity and no longer deriving maximum benefit from the exercise.Weight loss experts recommend a food and exercise journal to keep track of all these variables and to hold yourself accountable. Counting calories isn’t the only answer, but it’s a baseline calculation people understand. If you pay attention to all the factors discussed here and count calories expended versus calories consumed, you should be able to reasonably lose 1-2 lbs. a week for a weight loss of 5 to 8 lbs. a month. Of course more is possible, but individuals who lose weight in a slow, steady progression have a much higher chance of keeping the weight off long-term.To see the new version of the TJF Personal Training homepage please click here – Personal Trainer London.#PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

Waterproof trainers a must for any park trainer!

Posted in Tim's Diary, Top Tips by admin on October 2nd, 2008

So I managed to find out that Nike actually sell Goretex trainers! I did get very excited and bought myself two pairs but they have proven to be amazing. Now I can cycle, run and train my clients without fear of getting soaking feet.I am exceedingly happy as you can see and I though I woulg share this with you. If you want some just search google for “Nike triax GTX (10 or 11)”. They are pretty cheap too considering the quality!To see the new version of the TJF Personal Training homepage please click here – Personal Trainer London.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.