Friday, August 19, 2005
Exercise and Kids: The difference between training children and adults
The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly. This means that certain physiological issues must be considered when they are exercising.
Bone Injuries That Affect Growth
When most parents think of children and weight training their first concern is the possibility of it affecting their growth. Contrary to popular belief, weight training will actually improve the bone and muscular systems. It is when children have a lack of qualified supervision that accidents occur. Actually, growth problems are extremely rare when children are given well-designed programs with qualified supervision. In fact, growth problems occur more frequently in dynamic sports such as Tennis, Swimming, and Baseball, than they do in weight training.
Another misconception about growth related injuries is that it will happen without you noticing it. It is actually quite painful because you are actually cracking the top of the bone. It will cease the growth in that bone only so if you get this injury in your upper left thigh (femur), only your left femur will stop growing. Your right femur will continue to grow.
Kids Have Higher Heart Rates and Lower Blood Pressure
A child has a smaller heart and less blood volume than an adult so the child’s heart compensates by beating more often (per minute). A child’s blood pressure is also less than an adult because this is directly proportional to body size. It reaches adult levels in their late teens.
Children Don’t Perform Well Without Oxygen!
Children have a limited ability to perform anaerobic activities due to the limited production of the enzymes required for provide energy in the absence of oxygen.
Keep Kids Cool In The Heat
A child’s sweat glands are not yet fully developed so they are less effective at cooling down through evaporation then adults. Make sure they drink lots of water and always exercise in light, cotton clothing.
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Ray has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. Ray has been involved in athlete development for the Olympics and world championships for 10 years, also lecturing at coaching accreditation courses. Free Tips for Weight Loss Program and Meal Planner
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Sunday, August 14, 2005
Lose Weight, Get Fit and Live Longer!
If all we have to do is exercise to live a fuller and healthier life then why isn’t everybody doing it?
Not enough time? Too expensive? Unmotivated?
Well the fact is everybody wants to be healthier but it is time consuming and expensive. Or is it? The problem is that an individual’s health is not given a high priority until it’s gone.
Not enough time?
Whether the person realizes it or not, they are just procrastinating. They seem to think that they will have more time in the future. To add to this the longer they wait the lower their health will become. Time must be allocated in your schedule or it will never be done because something will always come up. And lets face it, its no good having a big house and a luxurious car if you are no longer around to enjoy it! If you can’t spare 30 consecutive minutes each day then three, ten-minute sessions can still improve your condition.
Too Expensive?
Exercise costs nothing! Just walking each day is enough to ensure a long and healthy life. This is something just about everyone can do so it also provides a great opportunity to spend time with family and friends.
Unmotivated?
Well at least you’re honest! The trick is to find something you enjoy. Try something social like a group walk, tennis, or golf. If you would rather spend time alone then go for a walk, take your headphones, and listen to your favourite music. If you get bored easily then try a Personal Trainer. Even if it only for one session. They can provide you with variety and ideas on how to keep the exercise program interesting.
However it is easy to see why people get confused when trying to improve their lifestyle with so many diets and eating plans that seem to contradict each other. Then there’s the abdominal machines, home gyms, and crosstrainers sold through the media that promise great results but always end up as expensive dust collectors.
The trick is to keep it simple:
· When it comes to your food intake consume low fat meals: it makes sense that the less fat that goes into your mouth, the less fat that will stay on the body.
· Eat meals with plenty of variety: the more variety, the greater intake of all the required nutrients. And keep portion size relative to what you require: eating low fat foods will still make you put on weight if you are eating enough for two people.
· Eat foods high in fibre: these foods are more filling.
· When it comes to exercise, just move more! You must burn more calories than you put into your mouth. Walk to the shops, take the stairs, or hide the remote control for the TV. It all adds up.
· If you can’t exercise on a given day, then be even more vigilant with your food intake.
· Exercise doesn’t have to be hard, just regular. It just takes thirty minutes each day to ward off our biggest killer: heart disease.
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Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
Not enough time? Too expensive? Unmotivated?
Well the fact is everybody wants to be healthier but it is time consuming and expensive. Or is it? The problem is that an individual’s health is not given a high priority until it’s gone.
Not enough time?
Whether the person realizes it or not, they are just procrastinating. They seem to think that they will have more time in the future. To add to this the longer they wait the lower their health will become. Time must be allocated in your schedule or it will never be done because something will always come up. And lets face it, its no good having a big house and a luxurious car if you are no longer around to enjoy it! If you can’t spare 30 consecutive minutes each day then three, ten-minute sessions can still improve your condition.
Too Expensive?
Exercise costs nothing! Just walking each day is enough to ensure a long and healthy life. This is something just about everyone can do so it also provides a great opportunity to spend time with family and friends.
Unmotivated?
Well at least you’re honest! The trick is to find something you enjoy. Try something social like a group walk, tennis, or golf. If you would rather spend time alone then go for a walk, take your headphones, and listen to your favourite music. If you get bored easily then try a Personal Trainer. Even if it only for one session. They can provide you with variety and ideas on how to keep the exercise program interesting.
However it is easy to see why people get confused when trying to improve their lifestyle with so many diets and eating plans that seem to contradict each other. Then there’s the abdominal machines, home gyms, and crosstrainers sold through the media that promise great results but always end up as expensive dust collectors.
The trick is to keep it simple:
· When it comes to your food intake consume low fat meals: it makes sense that the less fat that goes into your mouth, the less fat that will stay on the body.
· Eat meals with plenty of variety: the more variety, the greater intake of all the required nutrients. And keep portion size relative to what you require: eating low fat foods will still make you put on weight if you are eating enough for two people.
· Eat foods high in fibre: these foods are more filling.
· When it comes to exercise, just move more! You must burn more calories than you put into your mouth. Walk to the shops, take the stairs, or hide the remote control for the TV. It all adds up.
· If you can’t exercise on a given day, then be even more vigilant with your food intake.
· Exercise doesn’t have to be hard, just regular. It just takes thirty minutes each day to ward off our biggest killer: heart disease.
____________________________________________________________________________________
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
Kids and Weight Training: When Should They Start?
Weight training and exercise in general can be very beneficial to all children. It increases bone density, increases strength, and improves muscular coordination. In the past many people had concerns about children and exercise but now we are much better informed.
What age should they start?
This is more of an ethical question. A child can start training with weights at any age, but the real question is: should they? Providing they have a well-designed program and constant supervision by a qualified trainer they will achieve benefits from weight training.
But before you do start your child with weights consider what they are trying to achieve.
· If it is to improve their sport, then you will find that concentrating more on the skills of the sport, rather than strength will usually provide faster improvements.
· If you are looking to build muscle and strength, then it’s no good starting them with weights until they start producing testosterone. This is usually between 14-17 years.
Making Weight Training Safe for Kids
Make sure your child has a positive experience with exercise by following these guidelines:
· All equipment should be safe and inspected regularly for defects.
· Training equipment should be located in an uncrowded area.
· The child must have the emotional maturity to follow instructions relating to technique and safety.
· There must be adequate supervision of the child by an experienced and registered Trainer to ensure correct technique is used.
· Training should start with a thorough warm-up and finished with a thorough cool-down.
· No weight should be added to the exercise until the child can perform it with correct technique.
· Full range of motion must be performed on all exercises. If this cannot be done then the weight is too heavy.
· No maximum lifts or competitions should be attempted.
· Full body programs are advised. These should be done 2-3 times per week.
· The child should perform 2-3 sets of 10-15 repetitions.
· The weight should only be increased when the child can perform 15 repetitions with correct technique.
· Make It Fun!!!!!
___________________________________________________________________________
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
What age should they start?
This is more of an ethical question. A child can start training with weights at any age, but the real question is: should they? Providing they have a well-designed program and constant supervision by a qualified trainer they will achieve benefits from weight training.
But before you do start your child with weights consider what they are trying to achieve.
· If it is to improve their sport, then you will find that concentrating more on the skills of the sport, rather than strength will usually provide faster improvements.
· If you are looking to build muscle and strength, then it’s no good starting them with weights until they start producing testosterone. This is usually between 14-17 years.
Making Weight Training Safe for Kids
Make sure your child has a positive experience with exercise by following these guidelines:
· All equipment should be safe and inspected regularly for defects.
· Training equipment should be located in an uncrowded area.
· The child must have the emotional maturity to follow instructions relating to technique and safety.
· There must be adequate supervision of the child by an experienced and registered Trainer to ensure correct technique is used.
· Training should start with a thorough warm-up and finished with a thorough cool-down.
· No weight should be added to the exercise until the child can perform it with correct technique.
· Full range of motion must be performed on all exercises. If this cannot be done then the weight is too heavy.
· No maximum lifts or competitions should be attempted.
· Full body programs are advised. These should be done 2-3 times per week.
· The child should perform 2-3 sets of 10-15 repetitions.
· The weight should only be increased when the child can perform 15 repetitions with correct technique.
· Make It Fun!!!!!
___________________________________________________________________________
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
Inactivity, Not Aging Causes Most of our Health Problems
Just like the young, older people can gain many benefits from exercising. Life can be made a lot easier through improvements in strength, balance, coordination, and mobility. If the person has not exercised for a while, they must start slow. Even walking 10 minutes per day will give them great benefits.
Weight training is also a great option. Start them on a 20 minute program (3-4 exercises), and increase them from there as they adapt. Keep sets at 2-3, reps at 10-15, and the rest interval between sets at 90 seconds.
The facts:
· Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person.
· Older subjects show greater gains in muscle oxidative enzyme activities.
· Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth.
· Exercise can help arthritic patients by increasing strength and mobility.
Older people who exercise have:
· Higher VO2max values and half the expected decrease in VO2max due to age
· Higher HDL cholesterol and lower LDL cholesterol
· Enhanced glucose tolerance and insulin sensitivity
· Greater strength, reaction time, and a lower risk of falling
· Increased bone density (reduced chance of osteoporosis)
Guidelines:
· Always get a medical examination and clearance before starting an exercise program.
· All equipment should be safe and inspected regularly for defects.
· Training equipment should be located in an uncrowded area.
· There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used.
· Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging.
· Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures.
· Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves.
· Ensure all abdominal work is done on the floor and not on the Swiss Ball.
· Only light lifting should be done above the head.
· No isometric exercises.
_____________________________________________________________________________
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
Weight training is also a great option. Start them on a 20 minute program (3-4 exercises), and increase them from there as they adapt. Keep sets at 2-3, reps at 10-15, and the rest interval between sets at 90 seconds.
The facts:
· Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person.
· Older subjects show greater gains in muscle oxidative enzyme activities.
· Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth.
· Exercise can help arthritic patients by increasing strength and mobility.
Older people who exercise have:
· Higher VO2max values and half the expected decrease in VO2max due to age
· Higher HDL cholesterol and lower LDL cholesterol
· Enhanced glucose tolerance and insulin sensitivity
· Greater strength, reaction time, and a lower risk of falling
· Increased bone density (reduced chance of osteoporosis)
Guidelines:
· Always get a medical examination and clearance before starting an exercise program.
· All equipment should be safe and inspected regularly for defects.
· Training equipment should be located in an uncrowded area.
· There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used.
· Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging.
· Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures.
· Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves.
· Ensure all abdominal work is done on the floor and not on the Swiss Ball.
· Only light lifting should be done above the head.
· No isometric exercises.
_____________________________________________________________________________
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
High Blood Pressure: 10 Tips That Could Save Your Life!
When most people are told they have high blood pressure (or Hypertension) it comes as quite a shock. With many people being diagnosed between the ages of 25-45, it is fast becoming a great concern for both the individual and their young families.
The problem is, it has no early symptoms. You feel good, life’s great. Yes, you may be a little unfit and you could eat better, but generally you feel fine.
If you’re lucky, you’ll get a warning. Some people will have dizzy spells whilst for others the early warning comes as a mild heart attack. If you are one of the lucky ones who get the warning, don’t take it lightly.
Hypertension is part of the collective term ‘Cardiovascular Disease’. Cardiovascular Disease encompasses high blood pressure, high cholesterol, heart failure, and stroke. It is the biggest killer in the western world with 696,947 deaths in 2002 in the US alone.
High Blood Pressure can be reduced significantly and quickly through making minor adjustments to your lifestyle. Until then, these guidelines should be followed:
1. Have regular medical checks, especially if you are over 40, overweight, smoke, or lead an inactive lifestyle.
2. Start an exercise program. Obtain a medical clearance prior to starting.
3. The exercise program must be gradual, regular and aerobic in nature (walking/cycling). Start by walking 5 days per week, for 10-20 minutes. Something as simple as walking 10 minutes per day can reduce blood pressure to the extent where medication is no longer required.
4. Give up smoking (or at least cut down!). Giving up smoking has been proven to be the greatest single factor in improving your health fast.
5. Eliminate salt from your diet. As salt travels through the body it draws fluid out of the blood vessels, which in turn increases blood pressure.
6. Avoid isometric exercises. These are exercises where you exert force against an immovable object (eg, trying to lift something really heavy). You generally hold your breath whilst doing this, and that will make your blood pressure skyrocket.
7. Avoid sudden changes in temperature as this too can increase blood pressure and put extra strain on a weak heart.
8. Never lift anything above the head. It doesn’t matter whether its weights, or a can of baked beans. In fact, I know a person who has to sit down to wash his hair because his blood pressure rises whenever he raises his arms up!
9. Focus on your breathing throughout any lifting or stretching as holding your breath will increase blood pressure.
10. Don’t use pulse rate as a direct measure of exercise intensity if blood pressure medications are being used, as these can decrease pulse rate significantly.
High blood pressure does not have to be a death sentence. Give it the respect it deserves and it just may turn out to be a positive turning point. The start of the new (fit and healthy) you!
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
The problem is, it has no early symptoms. You feel good, life’s great. Yes, you may be a little unfit and you could eat better, but generally you feel fine.
If you’re lucky, you’ll get a warning. Some people will have dizzy spells whilst for others the early warning comes as a mild heart attack. If you are one of the lucky ones who get the warning, don’t take it lightly.
Hypertension is part of the collective term ‘Cardiovascular Disease’. Cardiovascular Disease encompasses high blood pressure, high cholesterol, heart failure, and stroke. It is the biggest killer in the western world with 696,947 deaths in 2002 in the US alone.
High Blood Pressure can be reduced significantly and quickly through making minor adjustments to your lifestyle. Until then, these guidelines should be followed:
1. Have regular medical checks, especially if you are over 40, overweight, smoke, or lead an inactive lifestyle.
2. Start an exercise program. Obtain a medical clearance prior to starting.
3. The exercise program must be gradual, regular and aerobic in nature (walking/cycling). Start by walking 5 days per week, for 10-20 minutes. Something as simple as walking 10 minutes per day can reduce blood pressure to the extent where medication is no longer required.
4. Give up smoking (or at least cut down!). Giving up smoking has been proven to be the greatest single factor in improving your health fast.
5. Eliminate salt from your diet. As salt travels through the body it draws fluid out of the blood vessels, which in turn increases blood pressure.
6. Avoid isometric exercises. These are exercises where you exert force against an immovable object (eg, trying to lift something really heavy). You generally hold your breath whilst doing this, and that will make your blood pressure skyrocket.
7. Avoid sudden changes in temperature as this too can increase blood pressure and put extra strain on a weak heart.
8. Never lift anything above the head. It doesn’t matter whether its weights, or a can of baked beans. In fact, I know a person who has to sit down to wash his hair because his blood pressure rises whenever he raises his arms up!
9. Focus on your breathing throughout any lifting or stretching as holding your breath will increase blood pressure.
10. Don’t use pulse rate as a direct measure of exercise intensity if blood pressure medications are being used, as these can decrease pulse rate significantly.
High blood pressure does not have to be a death sentence. Give it the respect it deserves and it just may turn out to be a positive turning point. The start of the new (fit and healthy) you!
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!
Saturday, August 06, 2005
Weight Loss: Battle of the Minds!
Losing weight is tough. It is tough physically, but especially mentally. Do you think your muscles care what you do or don't eat? It's your mind. You know what you have to do but your head gets together with your stomach and they both gang up on you. So I guess what everyone needs is a battle plan to beat these pessimistic partners.
I have always found that most people perform best under pressure. So why not use pressure to win this battle. The best method for this is to tell your friends about your weight loss goals. It's hard to cheat when you know people are watching.
I know what you are going to say "but what if I fail?". Well they're your friends aren't they? Are they going to hate you if you fail? Of course not!
You could try getting as many friends together as possible and all making a weight loss pact. Maybe even a competition. You can exercise together, or have a weekly weigh-in. You could also form an agreement where you can call any of them for support if you feel down or feel the need to binge. All of this will help keep you focussed when you have moments of self-doubt.
I have always found that most people perform best under pressure. So why not use pressure to win this battle. The best method for this is to tell your friends about your weight loss goals. It's hard to cheat when you know people are watching.
I know what you are going to say "but what if I fail?". Well they're your friends aren't they? Are they going to hate you if you fail? Of course not!
You could try getting as many friends together as possible and all making a weight loss pact. Maybe even a competition. You can exercise together, or have a weekly weigh-in. You could also form an agreement where you can call any of them for support if you feel down or feel the need to binge. All of this will help keep you focussed when you have moments of self-doubt.
Weight Loss and Alcohol
We all know that drinking large amounts of alcohol goes hand in hand with carrying extra body fat but few know the cause. It doesn't have any fat in it so what could possibly be the problem? When it comes to diet problems, there are generally only 2 culprits: Fat and Sugar. Yes, sugar is what gives alcohol its kick and when you are drinking large amounts, your body can't burn all of that added energy (well, I guess if you're out dancing that would help!). So if you are doing this 3-4 days per week, you can just imagine how many excess calories you are guzzling down.
Another problem is that when you drink, you tend to eat high salt or high fat snacks. You know you do! The chips, nuts, pretzels, and the hotels don't make it any easier by providing free food!
So, what's the answer? To start with, reduce your drinking to a couple of times per week. The next step is to eat before you start drinking. Eat something substantial so that you're not hungry again in an hour. Also, drink a few glasses of water before you start on the alcohol. This will reduce your thirst which will stop you from drinking your first few fast.
Another problem is that when you drink, you tend to eat high salt or high fat snacks. You know you do! The chips, nuts, pretzels, and the hotels don't make it any easier by providing free food!
So, what's the answer? To start with, reduce your drinking to a couple of times per week. The next step is to eat before you start drinking. Eat something substantial so that you're not hungry again in an hour. Also, drink a few glasses of water before you start on the alcohol. This will reduce your thirst which will stop you from drinking your first few fast.
Weight Loss: Tips for Planning Your Meals
When it comes to losing weight, planning is essential. If you fail to plan you will end up snacking on high-sugar snacks, skipping meals, or eating fast-food. So for today's post I've come up with some tips for planning your week:
1. Write down a list of your meals for the week. This ensures that you are totally prepared when you go shopping and nothing nasty jumps into the trolley!
2. Do 1 major shopping trip each week. Buy all your non-perishables then, and make trips for your fresh food as you need to.
3. Only buy what's on the shopping list. Don't succumb to the marketing ploys of the supermarket. Don't even walk down the chip and lollie aisle.
4. Buy your fresh food the day before you need them. If you rely on going to the shops when you finish work to buy that nights dinner you will be tempted to just buy fast food whilst your there.
5. Never shop when you're hungry. I'm sure evryone has done this. You get home and the shopping bags are full of chips, lollies, soft drink.
6. Give meal times a priority. Set your meal times and stick to it. If you continuously do overtime or have late dinners you will be more prone to eating fast food for convenience.
7. Wash up after each meal. This one is more for the bachelors. You will find that if you have to wash up AND cook, you will be prone to just eat out.
8. Get the portions right. If you cook a recipe that serves 4, make sure that you leave 3 servings. Many people have put on fat following a low-fat diet because they were eating 2-3 servings each meal.
1. Write down a list of your meals for the week. This ensures that you are totally prepared when you go shopping and nothing nasty jumps into the trolley!
2. Do 1 major shopping trip each week. Buy all your non-perishables then, and make trips for your fresh food as you need to.
3. Only buy what's on the shopping list. Don't succumb to the marketing ploys of the supermarket. Don't even walk down the chip and lollie aisle.
4. Buy your fresh food the day before you need them. If you rely on going to the shops when you finish work to buy that nights dinner you will be tempted to just buy fast food whilst your there.
5. Never shop when you're hungry. I'm sure evryone has done this. You get home and the shopping bags are full of chips, lollies, soft drink.
6. Give meal times a priority. Set your meal times and stick to it. If you continuously do overtime or have late dinners you will be more prone to eating fast food for convenience.
7. Wash up after each meal. This one is more for the bachelors. You will find that if you have to wash up AND cook, you will be prone to just eat out.
8. Get the portions right. If you cook a recipe that serves 4, make sure that you leave 3 servings. Many people have put on fat following a low-fat diet because they were eating 2-3 servings each meal.
Friday, August 05, 2005
Exercises to Tone Your Legs
This is such a simple topic but it constantly frustrates me when I see people (and Trainers) wasting their time on poor exercises. The fastest way to tone your legs is to use as much muscle as possible. This will obviously work more muscles in a shorter period of time but also burn more calories.
The biggest mistake I see is the use of Isolation exercises. These are great if you weigh 45-55kg and have <20% bodyfat but most people don't. Isolation exercises are the ones where only one joint moves. Yes, you've done them! You know, lying on the floor, on your side, and raising your leg. There are many of them and they are a waist of time for people looking to lose weight and tone their legs.
The best exercises are Compound. Compound exercises are those that use more than one muscle group. These are easy to pick out because you will have more than one joint moving. The best of these are Squats and Lunges. There are many forms of these so do a search, and tone those legs fast!
The biggest mistake I see is the use of Isolation exercises. These are great if you weigh 45-55kg and have <20% bodyfat but most people don't. Isolation exercises are the ones where only one joint moves. Yes, you've done them! You know, lying on the floor, on your side, and raising your leg. There are many of them and they are a waist of time for people looking to lose weight and tone their legs.
The best exercises are Compound. Compound exercises are those that use more than one muscle group. These are easy to pick out because you will have more than one joint moving. The best of these are Squats and Lunges. There are many forms of these so do a search, and tone those legs fast!
Eating for Weight Loss
I understand how confusing this topic can be. There are fad diets coming all the time and each one has a Hollywood star and a string of studies to support them. I guess the trick is to trust yourself. You know that if a diet tells you to eat only one or two types of foods, then you're not going to stay on it for long. You can't. Everyone needs variety. Also, if a diet tells you that you can eat loads of red meats, fats, sugars, and drink alcohol, that too will not be too productive.
You just need to keep it simple. Move (exercise) more than you usually do and reduce the amount of food you eat. You may not see dramatic weight loss initially like you could on the fad diets but you will definately keep the weight off longer.
Some simple eating modifications are: reduce the size of your portions at meal times, eat a breakfast high in fibre, drink more water. For more tips click on the heading of this post.
You just need to keep it simple. Move (exercise) more than you usually do and reduce the amount of food you eat. You may not see dramatic weight loss initially like you could on the fad diets but you will definately keep the weight off longer.
Some simple eating modifications are: reduce the size of your portions at meal times, eat a breakfast high in fibre, drink more water. For more tips click on the heading of this post.
The Basics on Exercising for Weight Loss
The reason why many people fail in their weight loss goals is because they over-analyze what they are doing, get disheartened, then quit. Here I will let you know in simple terms what you need to do to succeed with a new exercise program.
Firstly, you just need to move. Walk around the house, up and down the stairs, to the shops, it all counts. If you move more now than what you did before then you are in front.
If you are unfit start with short walks. You would have read that you should exercise for at least 30 minutes per day but if that is too much for you, you are better off starting with 5 minutes, then building it up to 30 minutes. Alternatively, you can complete 3-4 * 5 minutes walks per day, which will bring you results faster. If you can sustain 30-60 minutes then try to change the course you walk/run each day of the week. This will at least change the scenery. Also, find a friend who is fitter than you to exercise with. They will provide motivation and be less likely to quit on you.
Now having a program will do little good if you aren't training regularly. Forget the excuses. If you really want the results, you will find a way:
Knee/ankle injury: swim
Have kids: take them with you or find a friend who also wants to exercise and look after each other's kids whilst the other exercises.
Don't have time: well find 30 minutes. I'm sure you could find the time to do something to save your life (and one day it may come to that)
Don't have energy: you will find that you will actually have more energy once you increase your fitness level
You will have days where you just don't want to exercise. We all have them. These are the days when you must train. If consistency is the key to success, then training on the days you don't feel like it is paramount, because you will have more of those than days you feel like it. The way accomplish this is to have shorter or less intense sessions on these days. Now of course you can't be having these types of sessions every day but if you can push through your un-motivated periods doing this then you will succeed.
So that is it. Find a form of exercise you enjoy, start at a sensible intensity, and do it consistently!
Firstly, you just need to move. Walk around the house, up and down the stairs, to the shops, it all counts. If you move more now than what you did before then you are in front.
If you are unfit start with short walks. You would have read that you should exercise for at least 30 minutes per day but if that is too much for you, you are better off starting with 5 minutes, then building it up to 30 minutes. Alternatively, you can complete 3-4 * 5 minutes walks per day, which will bring you results faster. If you can sustain 30-60 minutes then try to change the course you walk/run each day of the week. This will at least change the scenery. Also, find a friend who is fitter than you to exercise with. They will provide motivation and be less likely to quit on you.
Now having a program will do little good if you aren't training regularly. Forget the excuses. If you really want the results, you will find a way:
Knee/ankle injury: swim
Have kids: take them with you or find a friend who also wants to exercise and look after each other's kids whilst the other exercises.
Don't have time: well find 30 minutes. I'm sure you could find the time to do something to save your life (and one day it may come to that)
Don't have energy: you will find that you will actually have more energy once you increase your fitness level
You will have days where you just don't want to exercise. We all have them. These are the days when you must train. If consistency is the key to success, then training on the days you don't feel like it is paramount, because you will have more of those than days you feel like it. The way accomplish this is to have shorter or less intense sessions on these days. Now of course you can't be having these types of sessions every day but if you can push through your un-motivated periods doing this then you will succeed.
So that is it. Find a form of exercise you enjoy, start at a sensible intensity, and do it consistently!
The Best Exercise for Weight Loss
I am often asked "What is the best exercise for weight loss?". The answer is quite simple. The best exercise is the exercise you enjoy doing, or for those of you who don't enjoy any form of exercise choose the exercise you hate the least.
The form of exercise you choose is very important because it will have a direct effect on the success of your program. If you don't enjoy it, you won't keep doing it. I often find that for people who don't enjoy any form of exercise, walking is usually a good starting point. Try to drag a friend or family member along as it will pass the time and make your training a little more social. Once you have built up fitness, you can have a go at something a bit more demanding.
If walking is not your thing, try tennis, swimming, or join a fitness centre. Many fitness centres offer much more than just weights and aerobics these days and you may just find something you will enjoy. As for the more mature people, quite a lot of fitness centres offer special classes for your age group which focus on increasing functional strength and flexibility.
'Stay at home mums' should also consider joining a local sporting competition. Many sports associations offer day time competitions in Netball, Basketball, etc. It doesn't matter if you don't know anyone as they will find a team for you. Don't worry about the kids, if they offer a day time competition, they will also have childminding facilities.
If you can't see yourself doing any of that, check out our website (Training Diary) and train at home!
The form of exercise you choose is very important because it will have a direct effect on the success of your program. If you don't enjoy it, you won't keep doing it. I often find that for people who don't enjoy any form of exercise, walking is usually a good starting point. Try to drag a friend or family member along as it will pass the time and make your training a little more social. Once you have built up fitness, you can have a go at something a bit more demanding.
If walking is not your thing, try tennis, swimming, or join a fitness centre. Many fitness centres offer much more than just weights and aerobics these days and you may just find something you will enjoy. As for the more mature people, quite a lot of fitness centres offer special classes for your age group which focus on increasing functional strength and flexibility.
'Stay at home mums' should also consider joining a local sporting competition. Many sports associations offer day time competitions in Netball, Basketball, etc. It doesn't matter if you don't know anyone as they will find a team for you. Don't worry about the kids, if they offer a day time competition, they will also have childminding facilities.
If you can't see yourself doing any of that, check out our website (Training Diary) and train at home!
Starting an Exercise Program
I think the most important aspect of an exercise program when starting out is consistency. Choosing which program to follow can be quite daunting. Every fitness professional (and gym user) has their own formula for gaining success, but all methods will provide very little long term gain if your training is not consistent. A consistent program means training 3+ times per week. It doesn't have to be the same program each time. You can walk, swim, do weights, aerobics, cycle, absolutely anything. Just Move!
Wednesday, August 03, 2005
Childhood Obesity
This is a topic that you will find comes up alot in my Blog. It is certainly a pet hate of mine because it is so easy to fix but some people just don't get it. They think that the kids will grow out of it, or they need that much food but it is just not true.
1. Kids need activity: How do you think a kid will end up if they are sedentary and eat lots. They will get fat, have no social skills, and will have low self-esteem. Playing with other kids provides much more than exercise. It teaches them how to interact with others, conflict resolution, and increases their confidence.
2. Kids don't need to eat all the time: Your child will get by on 3 meals a day. They only need snacks if they are very active, and even then give them something low in fat and sugar. Then theres portion size. Kids don't need a large plate heaped with food, and they certainly don't need seconds, and thirds!
3. If nothing changes, nothing changes!:I will put this to you straight. If you don't set your childs exercise and eating habits whilst their young then theres a good chance that you will be burying them later. I know its strong but these are the facts. People are now dying in their 20's and 30's from heart disease and the figures are growing. It's crazy!
4. Kids need role models: Now this is where it gets hard because I understand that work and family commitments take up a lot of time. But 10 minutes per day can make a great deal of difference. It really can. Go for a walk, throw a ball, do anything. You'll probably also improve your relationship with your kids even further!
1. Kids need activity: How do you think a kid will end up if they are sedentary and eat lots. They will get fat, have no social skills, and will have low self-esteem. Playing with other kids provides much more than exercise. It teaches them how to interact with others, conflict resolution, and increases their confidence.
2. Kids don't need to eat all the time: Your child will get by on 3 meals a day. They only need snacks if they are very active, and even then give them something low in fat and sugar. Then theres portion size. Kids don't need a large plate heaped with food, and they certainly don't need seconds, and thirds!
3. If nothing changes, nothing changes!:I will put this to you straight. If you don't set your childs exercise and eating habits whilst their young then theres a good chance that you will be burying them later. I know its strong but these are the facts. People are now dying in their 20's and 30's from heart disease and the figures are growing. It's crazy!
4. Kids need role models: Now this is where it gets hard because I understand that work and family commitments take up a lot of time. But 10 minutes per day can make a great deal of difference. It really can. Go for a walk, throw a ball, do anything. You'll probably also improve your relationship with your kids even further!
Exercise and Motivation
Motivation.....if you could bottle it you would make a fortune! We live a faster lifestyle now, work longer, and are more sedentary. It's easy to see why people can't seem to find the time or the energy to exercise. The funny thing about it though is that once your health is gone, it is only then that you truly appreciate it! With 1 person dying from heart disease every 10 minutes in Australia it does make you wonder why anyone could lack motivation. I mean, if you were told that you would be healthy if you set aside 10-20 minutes per day to focus on it. You would think its a no-brainer. With 1440 minutes in the day, its not much to ask. But people find it hard to get their head around exercise because they have these thoughts of pain and hardship, but all you need to do is walk. Not even power-walk, just a slow stroll. Just doing that may reduce your chance of heart disease dramatically.
Well if that's not motivation enough, check out my Top 50 Motivational Tips
Well if that's not motivation enough, check out my Top 50 Motivational Tips
The Atkins Diet Is Dead
Is is great to see that the Atkins Diet is finally dying. Too many times I've argued with people over this topic. It might sound funny but many people would rather believe Jennifer Aniston than a guy with a degree in Exercise Science when it comes to weight loss.
It's certainly not hard to understand why it was popular. I mean, what other diet would let you eat as much fat, meat, and alcohol as you like. Yes, you have to go through the basic detox at the start but in the end, this is what they offer.
But the health problems related to this are phenominal. Not only will you put the weight back on when you come off the diet but your liver and kidneys would have taken a pounding!
Childhood obesity is a huge issue at the moment and its only going to get worse if we don't start removing all traces of these fad diets and start being sensible about our eating!
Anyway, its sounds as though people are smartening up.
It's certainly not hard to understand why it was popular. I mean, what other diet would let you eat as much fat, meat, and alcohol as you like. Yes, you have to go through the basic detox at the start but in the end, this is what they offer.
But the health problems related to this are phenominal. Not only will you put the weight back on when you come off the diet but your liver and kidneys would have taken a pounding!
Childhood obesity is a huge issue at the moment and its only going to get worse if we don't start removing all traces of these fad diets and start being sensible about our eating!
Anyway, its sounds as though people are smartening up.
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