Posts Tagged ‘My Crossfit Training Journey’

Menopause!!

Wednesday, June 18th, 2014

Menopause!! Does it Cause Weight Gain?

Do they always have to go hand in hand?

On the initial front it does seem that way (or the local GP has made it that way as an excuse for females, gotta love the easy way out).

YES, gaining weight is so common after menopause.

Fact, about 30% of women aged 50 to 59 are not just overweight, but obese!

So what is the answer??

Well, you guessed it…. EXERCISE

Why Weight Gain Often Occurs After Menopause

What is it about menopause that makes it so challenging to keep off the weight? It is likely a combination of factors related to menopause and aging.

Estrogen- appears to help regulate body weight. With lower estrogen levels (which obviously drops as you get older), females tend to eat more and be less physically active. Reduced estrogen may also lower metabolic rate, the rate at which the body converts stored energy into working energy.

It is possible the same thing happens with women when estrogen levels decrease after menopause.

Lack of estrogen may also cause the body to use starches and glucose less effectively (thus becoming slightly insulin resistant), in turn increasing fat storage and making it more difficult to lose weight.

Other age-related factors. As women age, many other changes occur that contribute to weight gain:

1. You are less likely to exercise. In fact, 60% of adults are not active enough and this increases with age.

2. You lose muscle mass, which decreases your resting metabolism, making it easier to gain weight.

3. Your aerobic capacity declines. This is the rate at which you can use up energy during exercise. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity you’re exercising, no matter what your past activity levels were.

So What Can be Done?

– Exercise is effective at influencing the levels of total body fat and abdominal fat. The more active you are, the less weight you are likely to gain. A National Institutes of Health review showed that people who participated in aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who did not exercise. And, exercising while you’re in the process of losing weight — as well as after you’ve lost it — may be critical to maintaining weight loss.

– In case you missed the facts above, in females as you get older, you actually nneed to train harder than what you did when you were younger!!

– exercising leads to muscle mass, which keeps you metabolsm working faster, thus helps reduce adding weight as you go throu menopause.

Here’s what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.

– high blood pressure

– diabetes

– heart disease

Extra fat around the midesction increases these risks still more.

Unfortunately, a bigger waistline is more likely after menopause, but exercise can really help you out!!!

By, Scott Williams

Founder

Succeed Body Overhaul

w: www.succeedoverhaul.com

What is Crossfit?

Thursday, July 29th, 2010

A blog to help you all better understand the Crossfit world and the style of training I am doing at the moment in Canberra. 

This little exerpt is taken direct from the Crossfit website. Check it out here: www.crossfit.com

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

httpv://www.youtube.com/watch?v=tzD9BkXGJ1M

New Adidas Ad – Crossfit style

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

The Future of Crossfit right here:

httpv://www.youtube.com/watch?v=Ih9NoxNs2RI

Stay tuned for the Succeed Xtreme outdoor fitness program to be launched soon in Canberra… these sessions will be ran by Crossfit Cerified trainers

Less is More

Wednesday, July 28th, 2010

A blog on the benefits of shorter high intensity workouts

Since the fitness craze really started to pick up steam in the early 20th century, there have been two rather distinct camps, one stressing traditional workouts, and another stressing shorter, but more intensive and exhaustive training sessions. Even to this day, there is little scientific evidence to back up one side over the other. The truth is that each has merit, and should be made use of by the average person.

A high intensity workout simply refers to doing something with greater, you guessed it, intensity. This is generally defined by the measure of one’s heart rate. If you’re pushing your heart rate to near maximum capacity, you’re said to be engaging in a high intensity workout.

The actual differences in results aren’t vastly different. High intensity workouts typically burn more calories, while longer, lower-intensity workouts burn slightly more fat, so depending on your specific workout goals, those characteristics may factor into your decision.

Of course the other element to consider is that high intensity workouts are performed much quicker than low intensity ones, which is perfectly suited to the lives of busy folk all across the blue marble we call home. Whether it be lifting or using more weight with less reps, running or sprinting instead of jogging, or doing a more intensive but shorter cardio routine, you can get the same results in less time, as long as you’re willing to give the old ticker a good workout.

The great thing about working out is that it never has to be the same. If you’re running short on time, speed through a high intensity workout and be on your way. On days when you have the time for a full-fledged workout, take it slower, try new things, and enjoy the experience. Changing your routine has legitimate fitness benefits, as well as allowing you to work within the confines of your busy schedule.

I have done both long slow sessions and short sharp sessions, and have worked out the calories over a 24 hour period following the sessions. On every occasion I have burnt more calories doing a short 20 minute workout over a long slow workout.

This is why the crossfit style of training method is fast becoming the number one way to train.

If you are in the Canberra area and are looking to get into Crossfit then let me know and I will gladly get you started. Or stay tuned for my all NEW ‘body overhaul’ program due out soon that is all crossfit style training programs…

What sort of training do you like the best? Weights, boxing, pump??

Let me know your preferred method of training below?? 

Scott