Workout Tips (3) – Training For Your Body Type

Most of us have specific preferences in many aspects of our life; from favourite foods, activities, movies and social activities, to exercises. In most of these areas we tend to build a routine around the things we are most familiar and comfortable with; however, when it comes to exercise, this concept can produce some challenges.

If your training efforts are not producing your desired results, it may be time to step out of your comfort zone and look at your body type and what exercise may best suit your build. We can all be classified into one of 3 body types. By identifying the category we fall into, we can tailor our training to ensure it is appropriate for our build and, in turn, achieve the best results possible.

Just looking around, it is obvious that, physically speaking, we all differ from each other. Some find that ‘just looking at food’ results in weight gain, while others stay thin regardless of how much they may eat. While at times you may wish you could trade places with someone else, the most rewarding option is to accept and appreciate your own unique body type, and adjust your training accordingly.

bodytypes

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Workout Tips (2) – Progressive Overload

Want to move your training forward? Progressive overload could be the answer for you. Progressive overload is the one key principle behind all results nad is of paramount importance if you want to move your training forward. This technique is recognised as the foundation for progression and, if used correctly, is the key to unlocking your true potential in any form of training.

What actually is progressive overload? The concept was first devised by Dr. Vladimir Zatsiorsky and Dr. John Cimbala and refers to the gradual increase of stress on the body through physical activity. By consistently challenging your body with more than it used to you will initiate physiological change in the form of greater strength, power, and speed, to name just a few.

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Workout Tips (1) – 10 Ways to a Leaner You

Exercise-free-clip-art-people-exercising-free-vector-for-free-2-2Personally, I am not a huge fan of cardio machine. This is not because I think that cardio is without benefits, but because so often heard the miss-concept about being lean, that the only way to get you lean / slim is by doing endless cardio and there is absolutely  no point doing weight training when you weigh so much until you trim it down.

Still, after doing endless cardio, some people are still not losing weight and got stressed out and say good bye to the gym and back to the ‘junk’ lifecycle that they used to have. If you are not sure whether your cardio routine is up to scratch, then it’s probably not. And if you can’t understand why the weight simply won’t shift despite all the time and effort you put in, then it’s safe bet that you are stuck in a faulty cardio routine.

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5 Foods For Fat Loss

We are all blessed with that internal fat-burning weapon known as ‘metabolism’. But did you know that some foods can actually help you burn more fat?

When your goal is fat loss, you should focus on your metabolism. The body’s basal metabolism involves the combustion of food, using oxygen and producing carbon dioxide. The rate of oxygen consumption of an individual indicates their energy expenditure (i.e., Basal Metabolic Rate (BMR)). The BMR measures the speed of all chemical reactions, which occur when the body is lying completely at rest, for the activity of the internal organs and to maintain body temperature. It is ideally measured immediately upon waking.

Under normal conditions, basal metabolism varies between individuals of the same sex by no more than five percent. Interestingly, the BMR of females is, on average, 11 percent lower than that of males. Here are the 5 foods that can help increase your BMR which, in turn, can help you achieve greater fat loss over the long term.

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Overcoming Emotional Eating

garfield-binge-eatingMost of us can confess at one time or another to having tried to drown our emotional sorrows with a sugar-laden treat or a fat-filled snack. Here’s how to stop that emotional eating cycle.

Human beings are pretty simple. When you think about all the things that happen in our lives, most things can be broken down into two categories: pleasure or pain. This is because in all instances, there is always a balance between pain and pleasure. Emotional eating is turning to food for comfort, stress relief, or as a reward rather than to satisfy hunger. Most emotional eaters feel powerless over their food cravings. When the urge to eat hits, it’s all you can think about.

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Diet and Sleep, Are They Connected?

For years your doctor, your mom and your friend who goes to the gym multiple times a week have probably been telling you to eat better and exercise more. So you’ve made some lifestyle changes; cutting back fat and sweet intakes and doing some cardiovascular exercise a few days a week. Despite all this, you still feel burned out, can’t drop those extra few pounds, and don’t have the energy to greet each day with enthusiasm. What are we missing here?

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Are You Starving Yourself?

Restricting food intake has long been considered an effective way to lose weight. But when you starve, you are actually conditioning your body to gain weight. How come when you only eat one meal a day, skip meals, or hardly eat any calories you still don’t lose weight and continue to put on body fat? Well, your body is smart and it has learnt through evolution that when there is no food it has to go into a storing mode. Your body thinks it’s starving so when meals are skipped your body releases fat-storing lipogenic enzymes and decreases the number of lipolytic fat-burning enzymes.

Another important factor in losing fat is controlling your blood sugar levels. If blood sugar drops (hypoglycemia) for extended periods of time you release glucoccorticoids (stress hormones including cortisol and adrenaline). These hormones trigger the release of glycogen from the liver to increase blood sugar to prevent the brain from going into a coma. If you continue to not eat (to stabilise blood sugar), cortisol will continue to be released and your body will begin gluconeogenesis. Cortisol breaks down protein stores (your lean muscle) in order to elevate your blood sugar. Exposure to excessive cortisol over time kills brain cells and increases the rate of ageing.

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