Archive for December, 2009

What to do on a Work Trip

Tuesday, December 22nd, 2009

Well, I have to say I had a great time in Orlando on my business trip, even though it took 29 hours to get there.

 It  was just like the first road trip I  did to the Gold Coast all the way back in 1987 when I was selected to represent NSW in the All Schools Australian Tennis Titles (although this last trip didn’t include sneaking around into the girls rooms), – but hey, I was only 15 back then and things have changed over the years…).

sneaking-around

 With all the travel and hotel stay, I felt inspired to write a post with a few tips and things you should consider before the next work/road trip.

 Here are a few things you should do on a business/road trip to help you stay lean…

 Train Before you Leave  

 In order to set myself up and wear myself out a bit so I could sleep on the plane, I got up very early and went to the gym for a “burn fat fast session”. That’s what I’m calling my new style of workout (will be online very soon) that focuses on burning maximum calories in a short amount of time. With little or no rest.

 After a 10 minute warmup, I did 20 minutes of various functional movements ( the basis behind the ‘burn fat fast’ program and then got back home so I could hit the road ( or the air I should say).

And it doesn’t matter how early you have to leave, all you need to do is get up an extra 30 minutes early to squeeze in a short 20-minute burn fat fast workout.

 Eat up Before Leaving

 When I came home from the gym, I had a big breakfast of a 4-egg omelet (with  broccoli, capsicum, mushrooms and spinach) plus a serve of porridge & mixed berries.

  Eat at the Airport before Leaving and Take a few Snacks

 I had packed some fruit, a nut mix & water for the first leg of my trip.

We all know that plane food is not the greatest and you will have a much better chance to find a nutritious meal at the airport. You just need to select a protein source & a basic salad at one of the food outlets. This will save you eating the snacks & plane food that comes out.

 huge-meal2 Plan a Cheat Meal for When you get There… Gives you Something to Look Forward to  

 Eating a solid breakfast , snacks, then a decent pre flight meal, I was never hungry and tempted to eat junk food on the flight. It helped that I had an awesome book to read and notes to take, which kept me occupied.  Plus, in the back of my mind I had planned to have a cheat meal at some stage in the first day I got there, which kept me going.

 And it worked out perfect. I go to the Hilton in Orlando and one of bus was there waiting for me and kind enough to take me to dinner. So I ordered  Pork Shanks with a salad and mash potato + a few beers.

 Not too much damage, and still had protein & vegetables in it.

 Find a Hotel with a gym in it

 If possible find a hotel that has a gym and a pool in it. I was fortunate that the Hilton had both which made life for me very easy. I was able to hit the gym & pool  most mornings.

No major drama if you can’t though, I will have my “Travelling Boot Camp” program up online soon that requires no equipment at all.

 Choose Wise Meal Options at the Take Away Restaurants

 I don’t recommend eating at McDonald’s every day, but a couple of time I was left with no options for food whilst overseas. Instead of the double cheeseburger meal deal ( upsized of course the American way), with chips, coke & a cookie, I just ordered a couple of chicken wraps. At the end of the day not too bad…

 Plan ahead, and you don’t have to worry about gaining weight on the road.

 I spent 10 days on the road and came back 1kg lighter than when I left.

 road-trip

 What’s the best business/road trip you’ve ever went on? Let me know in the comments section below.

 

Losing fat the easy way

 Scott Williams

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Posted in Business Articles | 81 Comments »

Emotional Eating – Part II

Wednesday, December 16th, 2009

Ok, a few days a ago I gave you an understanding of emotional eating and the triggers. Now you need to learn how to break those habits. When you start to reach for food in response to an eating trigger, here are a few activities you can try before reaching for the chocolates:

kid-eating-chocolate

The best thing you can do for yourself is:

  • take a walk, go to the gym (exercise will give you endorphins which will make you feel better and give you time to calm down)
  • treat yourself to a movie
  • listen to music
  • read a book or call a friend (talking can take your mind off the fridge)
  • Plan enjoyable events for yourself to keep busy
  • Clear the house of unhealthy foods and comfort foods you ay go looking for
  • Avoid the shopping if you are hungry, or angry (only go to the shops on a empty stomach
  • Keep a supply of healthy options around

Snack healthy. If you feel the urge to eat between meals, choose low-calorie food more natural products, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving (don’t make them a habit though).

Eat a well balanced diet throughout the day. If you’re not getting enough calories from your set meals to meet your energy needs, you may be more likely to graze on unwanted foods or give in to emotional eating.

Be sure to make it a habit to eat at around the same time each day and whatever you do, don’t skip breakfast.

 Include foods from the basic food groups in your meals. Focus on whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you’re more likely to feel fuller, longer.

Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it’s fit and well rested.

Be open to trying alternative ideas. Sometimes distracting yourself from eating is not enough to manage the emotional distress that leads to excessive eating. To more effectively cope with emotional stress, try body balance, meditation, yoga etc.

These are just a few techniques may assist to alleviate the emotional problems that cause you to ‘comfort eat’.

Next time you feel one of the emotions give it a go. What have you got to lose?

Scott Williams

Ausstralian Fitness Expert

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Posted in Nutrition | 84 Comments »

The Life of a Sydney Swan

Sunday, December 13th, 2009

 

swans-logo

Well after the pleasure of spending a week with the Sydney Swans, it has really opened my eyes to the life of a full time football player.

I was amazed at how much of a finely tuned machine both player and organisation were at the Sydney Swans.

A big thank you to the club, coaches and players for making me feel at home and allowing me in to their lives for a few days.

I have to say I am amazed at the fitness levels of these guys.

Depending on the day it starts around 8am as the players start rolling into Swans HQ. Those that need, head down to get rubs and strapped up for the session ahead.

They hit the track at about 8.30am where it is a solid 30 – 45 minute series of stretching and light warm up drills.

From there it was amazing to see the structure of the players and coaching staff as they are having to deal with players that have done the full pre season, to players coming back from injury and of course the new draftees that have only been at the club for a week.

How they have it all set up for each player at various levels so as to avoid the possibility of injury was amazing and my hat goes off to the Strength & Conditioning Coaches for such a professional structure.

The session goes on average for about four hours with a fantastic mix of conditioning and skills combined for the players. By the end of the session they average around 10km (take me a week to run that far).

They then head off for massage, lunch etc before being required back for the second session of the day about two hours later. It is mix of things for recovery from a tough morning session.

As it was pre season and players at different levels I was very fortunate to get a look at the different styles of fitness sessions that were conducted based on how long they had been in the pre season program for.

Each day was very different and to much to mention here, but the Sydney Swans have an awesome strength and conditioning program for players.

I now have a better understanding why football is a full time sport. With training up to two sessions a day six days week, I get tired thinking about how much they do in a week (take me a month).

The environment and culture of the club is also something that really stood out for me. It feels like a real family when you have been with them for a few days. The players seem to have a knack to really switch on to training together and lift each other. They all get along really well and it was evident, when going to lunch etc when they all just hang out together.

As most of you know I am into giving to charity where possible and doing my bit for the community, and the Sydney Swans are no exception, with players going either going to hospitals or schools on a weekly basis to either help out with their AFL skills or to just cheer them up a bit.

Some of the senior players like Adam Goodes, Brett Kirk, Nick Malceski etc create an environment around the club that is fun and relaxing for all the players.

sydney-swans-in-action

some of the boys in training

I wish the Sydney Swans all the best for the 2009/10 season even though we will be trying to knock their reserve grade side off in the ACTAFL.

Scott Williams

Australian Fitness Expert

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Posted in Awards | 109 Comments »

Is the Supermarket Making you Fat?

Friday, December 11th, 2009

I was at the supermarket last week getting some items for a thai beef salad, when an interesting thing happened…

 I went straight to the supermarket after training  clients at the gym. Well, as I was grabbing my items, a lady whom I recognised and she knows that I owns a fitness business here in Canberra, asked me for some help to choose some frozen pre prepared meals for her. You know those prepared frozen meals are usually highly processed, loaded with sodium and other chemicals your body just doesn’t need.

 What concerned me the most was what she said to me next:

 “I have tried everything to lose weight and decrease my body fat and have always failed”.

 Now I will say that this woman was quite overweight.

 It is not the first time I have had someone tell me they’ve “tried everything” to get in shape. The problem that they don’t realize is that they are barking up the wrong tree for results…so many people are trying the so called quick fixes and fads that are out there instead of just doing it the old fashioned way and doing a bit of hard work and taking the time to prepare meals and just leading a healthy, active lifestyle.

 Back to the woman in the store…

 I had a bit of time up my sleeve so I offered to help her out with the shopping list for day. We began with going through what was already in the trolley. The following list were some of the items she thought werethe best healthy options:

  • Slim fast shakes (not really that healthy…they’re loaded with high sugars, fructose syrup, hydrogenated oils, and a bunch of chemicals)
  • Fat Free Rice Cakes (ok…despite so many people believing these pieces of crap are healthy…they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage…doesn’t sound so good anymore, huh)
  • Protein bars “Low or No Carboydrate” or some BS on it like that (I had a look at the ingredient list of these so called “healthy” protein bars and sure enough… enough sugar alcohols, fructose + many other useless chemicals to give you diarrhea for a week!)
  • Tinned fruit in syrup (Not the worst option…but, why not just eat fresh fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, tinned fruit that’s been cooked and loaded with syrup)
  • Low fat Muffin Mix (ok, so these are loaded with artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredients, say no more)

 This is the same thing that I see all the time.

 People are too easily mislead by what they see or hear, leading them to believe what they are buying is healthy or good for them. On face value many items have great sounding things like “fat free”, “low carb”, “reduced sugar”, “high protein”, etc.

 However, the TRUTH is on that little panel on the back! Yes, the nutrition info is where the real truth is at. However, most people don’t really fully understand the nutrition info or can’t be bothered looking cause they don’t want to know the truth, so they believe the advertising claims on the front of the package to guide them.

 BIG MISTAKE!

 Here is the problem most people are facing, the woman in the shops honestly thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

 But to be honest, most of the products she was buying was highly processed and full of chemicals and refined ingredients. No wonder “nothing has worked” for her to get in shape and lose the body fat… She’s been mislead by all of the confusing marketing, labeling and conflicting nutrition info in the media.

 If you want to know more or would like advice and guidance with your nutrition and learn what it takes to eat  healthier and maximize, your metabolism, reduces cravings, and strips off that excess body fat, then hesitate to contact us. We are more than happy to help you out.

 Remember there is no rocket science to good, healthy eating. Always look to buy your food in as natural state as possible.

 Yours in Health & Fitness

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Posted in Nutrition | 96 Comments »

Why People Fail at Fat Loss

Thursday, December 10th, 2009

Why is it that most people really know what they want, but just refuse to go after it?? too-hard-fat-loss

The starting point for everybody and the number 1 reason where most people fall down is:

  • 1. most people procrastinate, are lazy, and have a poor mental attitude about what they BELIEVE they can actually achieve.
  • 2. reason for failure at fat loss & achieving their dream body is most people have ineffective training routines

3. poor dietary habits.

 The reason I put beliefs in front of the actual details of training/nutrition for weight loss is because your brain and your mental status is the true starting point for success in anything.

 This involves:

* BELIEVING that you CAN actually achieve it

* DECIDING exactly what you want (how you want your body to look, how lean you want to be, how much confidence you want to feel, how much energy you want, etc)

* Making sure you actually have a BURNING DESIRE for what you want to achieve

* Setting/documenting EXACT GOALS for what you want to achieve ( body, ideal weight)

* VISUALIZING and “feeling” what you want to achieve

* Taking massive action NOW to start achieving (no procrastination)

 In order to be successful at anything, excuses must be thrown out the window… there is no such thing as bad genetics, no such thing as “not enough time”, no such thing as “it’s just too hard”… no excuses at all for not achieving what you desire.

 This is the stuff nobody ever wants to talk about, but this is more important to get right first before ever dealing with the “details” about workouts and how to eat for fat loss or any goal.

 You must learn to work from the inside out. If you cannot change the inside then the outside desire will not appear.

 If you want to get your mindset straight, and also set yourself on the right path with the “details” of your workouts and dietary strategies, then we can help you.

 Simply send us an email and we will assist you down the right path, but remember you have to want to do it and be willing to change.

 Scott Williams

AustralianFitness Expert

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Posted in Mind, Personal Development | 105 Comments »

Sydney Swans and The Biggest Loser

Tuesday, December 8th, 2009

Well as I write this I am trying to multi task and pack a bag at the same time.

No surprise to the ladies because I suck at doing more than one thing at a time…

Here is my Office at the moment

disorganised-office

Anyway as most of you know I have been fortunate enough to have been invited to go and work with the Sydney Swans this week, which will be a great experience.

 This will be a great learning curve for myself and how a professional football club runs and operates on a daily basis.

It will be great to learn and implement various training ideas to all of my Strength & Conditioning roles that I have with local clubs and individuals.

 I would like to say a big thank you to the Sydney Swans for allowing me in to their Pre Season training.

sydney-swans

 I will also be doing my final lming audition in Sydney for the new Fitness Lifestyle Show coming to Australia in 2010 (yes, I know what some of you are thinking… I don’t have a face for TV), we will soon see….

Can’t say too much else at the moment, but we will see how I go once I get in front of the camera. Really looking forward to it and very excited at the prospect of being involved in what seems will be an amazing journey and show. I may become the next Shannon Ponton. Some people say we look the same??

Stay Tuned for more….

On the training front, I haven’t been lazy.

 Have had a few cracking sessions this week, but haven’t been able to shoot bootcampdownunder.tv this week due to the arrangements with me going to Sydney.

Favourite fitness session this week: Tanya

15 x K/B Sumo Deadlift High Pull

30 x burpees

15 x air squats

30 x 20kg k/b swings

15 x push ups

30 x Double Unders

400m run

x 3 rounds for time

Time: 27.27

Also had a friend come and do this session and posted an awesome time of 28.38.

Session was done outdoors and all that was required equipment wise was 2 kettlebells and 2 skipping ropes.

As you can see  minimal equipment required (just the way it should be).

Well gotta get back to packing the bag.

See you all next week.

Wish me luck!!!!

Scott

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Posted in Fitness Articles | 78 Comments »

Late Nights Snacks?

Tuesday, December 8th, 2009

There is a strong debate in the fitness community about eating after 7pm at night.

eating-after-dark

Well here in this post I am going to give you my take on it.

The time is 11:38 PM. And you know what? I’m eating.

What?? Eating after 7 PM?! Yes, you have read correctly, but I’m I breaking the rules?

As far as the whole “no eating after 7″ stuff goes,ha, ha, whatever….

According to some ‘fitness gurus, yes I am breaking the rules, but to be honest, that’s what I do and so should you.

Here’s why:

Let me just say that most rules of thumb in the fitness world are just people over complicating the matter and this whole ‘no eating after a certain time’ is exactly the same.

The recommendation is based on the idea that our metabolism slows in the evening as you prepare for bed, and eating during this time should be avoided so as not to have those calories stored as fat.

A good premise agreed but,

What we really want to avoid in the evening are foods that will rise your insulin, specifically carbohydrates, and for several reasons.

  • 1. Your insulin sensitivity drops in the evening, which simply means that your body is not as responsive to insulin at night as it is during the day. When insulin sensitivity is low, carbohydrates are more easily stored as fat.
  • 2. When blood insulin levels rise, fat burning takes a downward spiral and a “storage” environment is created within the body. This is a good thing after exercise or after an overnight fast to allow the body to “refuel”, but not good when your metabolism is slowing in the evening hours.

huge-meal

So, we can see why eating carbohydrates late at night aren’t ideal, but that doesn’t mean we can’t or shouldn’t eat anything.

There is one very important tissue to think about here: MUSCLE. Think about what not eating does to muscle tissue.

If you finished dinner at 7 P.M. and then ate nothing until you woke up the next morning at 5 A.M., you just went a full 10-hours without feeding your muscles whatsoever.

This is a sure recipe for muscle loss, especially when dieting and already restricting calories.

Now, you may be thinking “I don’t really care about muscle” (especially if you are a female reading this), but believe me, you do.

Muscle is the most important tissue in the body. Let me tell you why:

When you lose muscle, your metabolism slows down, and that also means weight-loss becomes all that much harder. Regardless of your physique goals, you want to maintain as much calorie burning muscle as possible. The slower the metabolism the fewer calories you burn at work and at rest.

So, back to the topic, what do you do to curb late-night cravings and assist with muscle tissue maintenance?

 A small meal consisting of a slow release protein and if possible, a small serve of green veggies (green beans are great here).

Something like cottage cheese with a small serve of slow release protein in ideal. It digests slowly over time, providing a mild, but steady influx of nutrients to muscle throughout the night, all while not interfering with your insulin levels.

Do you agree or disagree with me? Let me know in the comment section?

What is your favorite late night meal or snack?

Scott

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Posted in Nutrition | 103 Comments »

Kids and Obesity Part II

Sunday, December 6th, 2009

I have recently returned from a wonderful trip to Perth where one of my businesses was fortunate enough to win the coveted:

 2009 Australian Personal Training Business of the Year

Beofre I left I posted a question in regards to whose fault is it that we are the fattest country in the world.

If you have a spare few minutes sit and listen to what some of Australia’s leading Government, media and fitness professionals had to say:

httpv://www.youtube.com/watch?v=fs3_pdzK3sc

Be sure to leave a comment on your thoughts and rate this video for me.

Scott Williams

Australian Fitness Expert

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Posted in Awards | 82 Comments »

What do you EAT When Emotional? Part 1

Friday, December 4th, 2009

Well after a few of my personal training clients have fallen of the band wagon for a variety of reason and have turned to food for comfort, I decided to write a post about it.

Did you know that the experts estimate that 75% of overeating is caused by emotions.

 stressed-woman-emontional-eating

Emotional eating (generally junk food) is the practice of consuming bigger than normal quantities of food – usually “comfort” or junk foods – when feeling bored, lonely, upset, self-esteem issues, stressed, angry, tired, anxiety, problems with relationships or sad.

Everyone eats for emotional reasons occasionally, but when the habit of using food to deal with emotions happens often, it becomes hard to separate actual hunger from emotional hunger.

Emotional eating takes its toll on the body and causes weight gain. In order to stop emotional eating, you must first admit that there is a problem.

There are several triggers that can turn on the emotional eating tap. It is important to identify what triggers the emotional eating. Here are a few typical triggers:

Emotions

There are a multitude of triggers here: boredom, tension, anger, anxiety, stress, fatigue, depression, or loneliness as a way to “fill the void.” People who are uncomfortable with confrontation may deal with frustrations in their relationship may result in them reaching for the cookie jar, for example, rather than with communication. Food can take the attention off of these triggers and a host of other emotions we’d sometimes rather not feel, and is often used for this purpose.

Thoughts

We are what we think we are. If we think we are fat, we are going to eat to accommodate those thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, getting cranky at oneself for looks or a lack of will power not to resist the food (get angrier and then eat more food).

Peer Pressure

 For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people. Feeling obliged to eat when around other people so to not be a ‘misfit’.

Location

Eating because the opportunity is there. For example, at a restaurant, passing by the bakery, seeing an advertisement for a particular food. Eating  also tends to be associated with certain activities such as watching TV, going to the movies (popcorn and ice cream cones) or a sporting event (pie and chips at the footy), etc.

Physiological

For example, increased hunger due to skipping meals (big mistake) or eating to forget about pain.

When stressed or anxious, many people become “orally fidgety.” This often it leads to eating when not hungry. Many people, out of nervousness or boredom, just munch on chips or drink soda to give their mouths something to do (especially if they are not a smoker). This excuse is one of the biggest used for smokers who have given up.

Childhood Habits

Many of us have sub conscious thought processes from our childhood memories that revolve around food. Whether your parents used to reward you with sweets, fix your tantrums with an ice cream cone, make or buy your favorite meal to celebrate your successes. Most children develop some emotionally-based attachments to food while growing up. When in times of stress, few things can be as powerfully comforting or rewarding as your favorite food. Because many people don’t develop more effective coping strategies (going for a walk to calm down, cleaning the house etc), this type of emotional eating is very common: people eat to feel better, because it is there, to celebrate, eat to deal with the stress of being overweight.kids-eating-ice-cream

 

 

To identify what triggers excessive eating in you, get a diary and record what and when you eat as well as what emotions, thoughts, or stress you identify as you eat. You will begin to identify patterns to your excessive eating fairly quickly.

When emotional hunger comes along, one of its distinguishing characteristics is that you’re focused on a particular food, which is likely a comfort food (mine is Ice Cream). Comfort foods are foods a person eats to obtain or maintain a feeling. Comfort foods are often wrongly associated with negative moods, and indeed, people often consume them when they’re down or depressed, but interestingly enough, comfort foods are also consumed to maintain good moods.

Ice cream is first on the comfort food list. After ice cream, comfort foods break down by sex: For women it’s chocolate and cookies; for men it’s pizza and steak.

If there is a particular subject you want me to write about, let me know in the comments section below!

Scott Williams

Succeed Personal Training

Australia’s Leading Fitness Expert

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Posted in Nutrition | 97 Comments »

For the Ladies – What is your Favourite Type of Training?

Thursday, December 3rd, 2009

This one is for the ladies…

succeed-fitness-ladies-session

What type of training do you prefer to do?? Let me know in the comments below. In the meantime have a read of my take on this matter.

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to circuit style weight/ cardiovascular training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from the higher intensity circuit style weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of circuit style strength and cardiovascular training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; circuit style strength and cardiovascular training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, then this style of training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating circuit style strength and cardiovascular training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of circuit style strength and cardiovascular training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because the more you train, the greater the amount of endorphins women create (the natural feel good drug). They feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights and cardiovascular combined, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of just aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not complete the picture, yet when combined with moderate weight training, the benefits are huge.

 If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you train in this style at least three times a week.

What is the ideal training type for women I hear you ask? Great question and the answer is to look for a Cross Fit, Boot Camp type of training or a small group PT session in your area (just google the words and city you are in), as the majority of these classes will already have the perfect combination of both worked out for you. Be weary of the gym, health club based classes as they only work your body in one area, and that is either justs weights or just cardio.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

 Scott Williams

Australia’s Leading Fitness Expert

Contributor and writer for Health Smart Magazine, Readers Digest

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Posted in Fitness Articles | 77 Comments »