Archive for the ‘Fat Loss Facts’ Category

Just as we put on weight, we lose it in the exact same way – with no control of where we lose it from first. Bummer, I know!!

Unfortunately there is no way to spot reduce in one particular area. That is why when it comes to losing belly fat, sits ups and crunches are possibly the worst thing you could do to trim tummy fat. Just like bicep curls and tricep extensions are useless when it comes to getting rid of bingo arms.

Fat loss wherever you want to lose it from is all about burning calories and if you think about it these exercises (sit ups, crunches etc) really aren’t doing much when it comes to that. So instead of wasting valuable time on small muscle group exercises for minimal calorie burn start focusing on exercises that will give you maximum fat burning effect.

So… what are these fat burning exercises?

Walking – yes walking! It is the most under-rated form of exercise and yet it’s the best when it comes to weight loss. When you walk you are engaging the biggest muscle groups in the body (quads, hammies and glutes or simply your leg and butt muscles). The bigger the muscles worked, the more energy used, the more calories burnt – make sense? So get walking!  Aim for 30-45 minutes of walking every single day. It is so easy and you can do it anywhere!

Resistance Exercises – once you get into the swing of walking every day it’s time to spice things up a little and add in couple of strenuous workouts each week. Resistance type exercise helps you to build muscle and the more muscle you have the more calories your body burns even at rest. You may have heard of the term Burn Fat While You Sleep – well this is what they are talking about. Once again you want to focus on using the big muscle groups to get the maximum fat burning effect so things like squats, lunges, push ups, pull ups and full body core exercises are THE big fat burning exercises. Plus, with resistance training you get the added bonus of increasing your bone density when helps to prevent osteoporosis.

Keep on moving – your body was made to move not to sit at a desk all day. So the more you can move the better off your body will be. Not only will it help to increase your energy output it will also help to prevent injury and illness. Most knee and lower back problems are a result of lack of movement. So, to instantly become more active be sure to get up from your desk every 30 minutes and walk around for just 2 minutes, take the stairs instead of the lift, walk up the escalator instead of just standing there and walk to the train/bus station or corner shop instead of driving. Too easy!!

This is all pretty simple stuff and it’s what works. The difference between those clients that lose weight and those that don’t are these simple steps combined with a healthy and nutritious eating plan.

If you would like a copy of my “Fuel for Fat Loss” eating guidelines please send me an email and I will send you a free copy.

Wishing you only health & happiness!

Rache
Your Personal Trainer in Lane Cove

Unfortunately eating a low fat diet may not always be as healthy as you may think and could actually be the link to our ever increasing obesity crisis. I mean why are there so many “low fat, no fat, fat free, lite” options out there yet as a nation we are are getting bigger and bigger.

These so called healthy “low fat” options are usually full of carbohydrates – essentially all carbohydrates whether simple or complex are converted to sugar as glucose in the bloodstream. When we eat carbohydrates in excess our body has more energy than what we can actually store therefore this excess glucose is converted to fat and stored in our fat cells.

Too Many Carbohydrates = Excess Blood Sugar = FAT

Here are some examples of low fat foods that have a high carb content:

Ski D’Lite Wild Strawberry – a small 100g tub has the equivalent of 3 teaspoons of sugar
1 Slice of White Bread – has the equivalent of over 4 teaspoons of sugar
6 Fantastic BBQ Rice Crackers – has the equivalent of over 2 teaspoons of sugar

Crazy ha?

Something to think about if your kids are snacking on bread, biscuits or even rusk sticks for the younger ones.

Now I’m not saying you should give up on the carbs completely, just be aware of what you are eating and understand that fat free is not really fat free when eaten in excess. I remember I used to sit next to a girl in my first job who used to snack on Jelly Beans all day because they were “fat free”. Needless to say she never lost weight and only got bigger.

So next time you pick up a low fat, no fat or fat free product off the supermarket shelf be sure to check the carbohydrate and sugar content first. (FYI approximately 4 grams of carbs/sugar is equal to 1 teaspoon of sugar).

Be sure to keep an eye on my blog for lots of healthy snack and recipe ideas without all the guilt.

Yours in health & happiness!

Rachel
Your Personal Trainer in Lane Cove

Personal Training Lane Cove takes all the fuss out of fat loss with this very simple solution…

…Be healthy! Simple yes, easy no!! It’s easier said than done right?

Yep, we all know what to do we just don’t do it.

Follow these simple rules 90% of the time and you can eat, drink & be merry all of the time!!

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Eat
* meat and vegetables, nuts and seeds, whole grains, some fruit, little starch & sugar
* 5-6 small meals each day
* at least 20 calories per kg of bodyweight plus extra for your current activity level

Drink – lots of water. You should aim for 250mls per 10 kilos of bodyweight

Be Merry - have fun. Love, laugh & live life to the full. Your body is a reflection of your mind!

Walk
* for 30 minutes every day
* up and down the escalators when at the shops (don’t just stand there)
* to the bus stop or the shop that’s only around the corner
* you get my drift, just walk whenever possible – don’t stand still

Workout
* 2-3 times per week
* keep workouts short & intense
* make sure you are progressing every week
* keep your body guessing, routine is the enemy!

Enjoy!
Give yourself a treat every week – enjoy your favourite meal, chocolate bar or glass of vino. I know I do!  It’s not about being perfect 100% of the time. But if you can get it right most of the time then you will easily reach your goals without setting yourself up for failure.

Check out my next blog post Your Nutritional Blueprint to find out exactly how much you should be eating for you.

Wishing you only health & happiness!

Rache
Your Personal Trainer in Lane Cove

When it comes to fat burning workouts you’ll be pleased to know that less is definitely more. In just 15 minutes you can achieve more with short burst resistance training than you ever will wasting hours doing long boring cardio. So if you’ve been slogging it out on the treadmill with little to no results or maybe you’ve just hit a plateau that you can’t seem to push through – it’s time to change the way you workout

Cutting the Cardio

If you’re a cardio queen this may take a little time to get your head around. But long, slow go cardio is completely ineffective when it comes to fat loss. Why? It can actually cause you to lose muscle mass instead of fat. And when it comes to fat loss you want to be building muscle.

Muscle is your friend

Firstly let me set something straight – fat does not turn into muscle. Fat and muscle are two completely different things. One cannot turn into the other. That’s just bollocks! So if you’re worried that your fat is just going to turn into muscle and you’re just going to get bigger – don’t! Because it’s just not true – and that’s a fact!

Muscle is actually your friend and is the answer to burning that stubborn fat right off your body. When you increase your muscle mass you increase your metabolism, this inturn increases your fat burning potential. Ever heard the term “burn fat while you sleep”? Well this is what “they” are talking about.  The more muscle you have in your body the more calories you burn day in day out. Even after you’ve finished exercising.

Boost your metabolism

Choosing a more effective workout plan such as short burst resistance training will not only boost your metabolism but it will reshape your entire body.

The best 15 minute workout is one that focuses on a total body approach, which targets the larger muscle groups giving you maximum metabolic boosting effects. The intensity of these workouts is what forces your body to change so that you get results quickly.

Resistance training done right is the most effective way to reshape your body and the ONLY way to increase lean muscle.

Decide to change your workout and your body today. You will never look back.

Ciao for now.

Rache
Your Personal Trainer in Lane Cove