Posts Tagged ‘fitness’

Do You Know Anyone Like This?

Saturday, February 26th, 2011

Did you know that the vast majority of people in this day and age have excess abdominal fat? lounge

 The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is NO quick fix. There are NO pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either, they are all a crock of s@#*. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body and a nutritious diet full of unprocessed natural foods. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and finish up with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over 15 years researching this topic, and applying it “in the trenches” with myself as well as thousands of my clients to see what works to really stimulate abdominal fat loss the best.

The entire solution… all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Succeed Boot Camp 12 week program.

The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines in our program, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

We want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS, but you to be prepared to do the work it takes!!

So if you are up for it, or want to prolong your life, then why not head to a Succeed Boot Camp session for a FREE trial and start on the journey to change TODAY….

Click here to email us for a Boot Camp in Canberra near YOU!!!

Fitness Canberra Latest Poll – lazy vs tired

Monday, December 6th, 2010

Well some quite disturbing news on the latest fitness poll we have been doing!!

Here are some of the numbers:

25% of voters are just too lazy to train at all

18% of voters say they are too tired to train

16% of voters say they hate to train on their own

So my qestion to you is how do you fix these problems?

Well here at Succeed Personal Training Canberra we definately have the answers and can fix ALL the problems!!

I can understand that at various times in our lives we undergo a heavy work load, or a stressful home/family life, which can affect your training or even your desire to train, but at the end of the day we are only on this wonderful universe once, and many of us are not living to our full potential.

You see the less you do, the less you want to do! Then you will become more tired and even lazier than you already are! NOT GOOD!!!

So how do we fix these problems we experience each day? Easy… don’t think about it, DO IT…. most people spend so much time thinking about getting off their arse and doing something, that if they had of started when they had started thinking about it, they would already been in shape!

All you need is 30 mins, 3 or 4 times a week into your schedule. You make time to eat & sleep, well training is just as important.

Why you ask?

By undertaking any form of training regime you will automatically start to feel better and have more energy for the everyday grind (a good thing indeed). It will make all the issues in your life somewhat smaller and at the end of the day, we all need to let things go. We harbour so much stress, worry, anger, resentment etc in us that it is not healthy at all, and certainly won’t help you lose weight or trim up a bit. The more stressed you are the more likely you are to put bodyfat on!!

In regards to the last point of the fitness poll. If you hate training on your own, then Succeed Personal Training have the answer for you!

We have a choice of outdoor Bootcamp Canberra sessions, or group Personal Training available at Club Lime Tuggeranong, Alive Health Clubs Narrabundah and Queanbeyan, and of course we can do the PT outdoors.

With Christmas just around the corner and New Years resolutions due out soon, why not make a difference to either yourself or someone you know and book yourself in for a FREE trial of either Boot Camp or Group Personal Training. Why not buy someone a gift voucher, whether for Boot Camp or PT?

Simply send in your details and one of our staff will contact you to arrange your session: contact us

Make Exercise Fun

Wednesday, November 3rd, 2010

Hey Guys,

Here is the latest edition of the Succeed Online Fitness Magazine.

Why not check it out, and get a few tips on how to make exercise fun??

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Plus many other useful articles, tips and recipes for you to try.

Enjoy,

The Succeed Team

Do you Need Cardio?

Tuesday, August 10th, 2010

Do You Really Need “Cardio” Workouts?

What is more effective?? Doing cardio workouts or weight training for losing fat…
 
In this post I am hoping to get you thinking differently, and trying new things.

Do you really need cardio training to get lean and in great shape?

Most fitness trainers, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to burn up their fat and attain their these goals. They would never even question it.

In fact, you may be surprised to know that some of the leanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms in Australia, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

What do most see “Cardio” as?

Most people would consider cardio to be riding to knowhere on a bike, or running on a treadmill, or cruising on an elliptical strider, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. No wonder the majority of people get bored with their workouts and give up after a couple months without seeing results. On Average about 70% of people that take out a gym membership never use it more than a dozen times in a year.

But, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. To keep it simple, if it gets your heart pumping, and gets you huffing and puffing, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples:

 Take a barbell  clean & press for example (of which many of you have seen me do plenty of), which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 100kg; if 15kg is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 15-20 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max (get a HR monitor and try it), and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with no rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training!

Conventional trainers and thinking says that these are weight training or strength training exercises. However, they are fulfilling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body functional movements if you do them with enough intensity…some thing that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Gone are the days of the boring 90 minute gym sessions. Doing one set and talking to your mates for three minutes before you do your next set. If you can sit and talk you are not training hard enough!

Work hard, get in, get out and see the fat just melting off you..

So what do I recommend??

Group sessions like: Boot Camp, Crossfit, Boxing, or find a very experienced trainer in your area to help you out with a program.

For those in Canberra that have never tried a session, you can come for FREE to one of our Boot Camps and get a feel of what it is really like. For the month of August we have $50 off our Boot Camp program so why not make it NOW to make the change?

Simply go to the contact us section above and leave your email and location.

Scott Williams

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

The Motivation to Train

Monday, July 26th, 2010

Find the Motivation That Will Lead You to  Fitness Success

A blog post by yours truly Scott Williams

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Motivation is really what drives us to do anything in this world. No matter what we do, whether it be getting off the couch to fix a sandwich, or volunteering your time to read to children, there’s a motivating factor behind your decision. The difficulty with motivation is that it’s not always easy to pinpoint from where it springs.

If you’re having trouble motivating yourself to workout regularly through conventional methods, try thinking outside the box. What motivates you to accomplish other tasks? Is it your partner? Your parents? Your children? What’s worked and what hasn’t when it comes to getting you going? Consider a different line of thinking and the many ways in which working out would not only have a positive effect on your life, but on the lives of the others around you as well.

Still, it’s OK to do things for oneself as well. Perhaps much of your motivation lies in making money, or being seen as important and influential, and if so that’s fine. Don’t shy away from the real factors that influence your decisions, instead, embrace them, and determine how working out and being of sound body and mind can help you reach your goals.

One of the biggest reasons that leads to people either quickly giving up on their workout plans, or never getting started to begin with, is that they simply don’t believe they will see any results. This concept that only certain ‘lucky’ people, or those with specific metabolisms will see the benefits of working out, is a complete misconception.

Absolutely anyone can and will see the positive benefits of working out when they’ve put a solid plan into place, and follow through with it. There is no luck or random factors involved, whether you’re working out to lose weight, build lean muscle, increase your endurance, etc. A proper workout plan, coupled with the proper diet for your metabolism will lead to sure-fire results.

With the right motivation and a positive, yet realistic outlook, you’ll be side-stepping the common pitfalls that derail many a person’s workout goals. Once the results start coming in, they should be motivation enough to keep you going, regardless of any potential changes in your initial motivating factor(s).

If you need any help at all with your fitness endeavours here in the Canberra area, don’t hesitate to contact the Succeed team. We would be more than happy to help out.

Have an awesome day,

Scott

Weight Loss Secrets Part IV

Wednesday, June 23rd, 2010

Hey all, here is the last installment of my Weight Loss Secrets for you…

Fitness tip 13 – Be around like-minded people. Be around people that are going to give you the support you need. Research shows that people who have the support from friends and family stuck to their goals and those without support failed time and again. If you’re around overweight people that are not dieting what do you thinks going to happen? That may seem a bit tough but how many millionaires do you see hanging around with people who are penniless. Surround yourself with what you want to become!

Fitness tip 14Be prepared. The majority of us are so busy with everyday life that we don’t have time to cook nutritious rich foods everyday. Preparing your meals a week in advance is the key to good food choice. Take time out to write a weekly shopping list, shop, and cook up a stack of nutrient dense food on the Sunday night or whenever you have the most time, put them in the freezer so that you don’t get caught short later in the week.

Fitness tip 15 – Eat slower, smaller portions. Research shows that if you eat slowly you’ll eat less. There is a signal that goes off in the brain after about 20 minutes of eating that tells you you’re full. Be sure to chew your food completely and take breaks in between bites. Reduce the size of your portions, even if your eating quality food, too much of a good thing can make you put on weight, remember weight loss tip 6, you need to create a calorie deficit. Eating more than you need will cause you to store fat.

Fitness tip 16 –  Be Positive. You are what you think you are, visualize yourself walking round looking and feeling exactly how you would like to and then take the necessary action. Every time you look in the mirror visualize what you want to look like and ask yourself what you’re going to do today to become that person. Things may not always go your way, losing weight can be tough, if you think it’s too hard you’ve already lost the battle, stay positive and focused and you’ll succeed.

Reading this report will mean nothing to you if you don’t take action and begin to implement some changes into your everyday life, without taking action you’ll be stuck in a vicious circle of fad diets and magic pills only to find yourself back where you started, frustrated and confused. It’s up to you to make things happen and to take control of your own health, don’t you think you’re worth it?

Take action TODAY! What are you going to do today to become who you want to be?

Scott Williams

Succeed Personal Training

Weight Loss Secrets Part III

Monday, June 21st, 2010

Hope you are all having a great day? Here is part III of my Weight Loss Secrets….

Fitness tip 9 – Interval Training. Interval training is the number 1 cardiovascular exercise for weight loss. It includes high intensity exercise (for10-60 seconds) broken up with periods of low intensity exercise. The good thing with interval training is that you burn more calories in a shorter amount of time. So there’s no need to spend hrs pounding away on a treadmill, you can be done in 20-25 mins and that’s including your warm up and cool down! This form of training will keep your metabolism elevated for up to 24 hrs after you’ve finished training, through E.P.O.C (excess post-exercise oxygen consumption), so you’ll be burning calories even while you’re sleeping.

Fitness tip 10 – Include a cheat day once every 10 days! Keep your body guessing and have a cheat day once a week. This will stop your body from hitting a plateau and stop your metabolism from slowing down. A cheat day is a good time to eat the foods you’ve been craving throughout the week. No-one can eat perfectly 100% of the time without cracking, so hold off any foods that aren’t in your nutrition plan until this day. Having a cheat day will allow you to be good for the other day’s, (just don’t go too mad)!

Fitness tip 11 – Eat whole foods. Whole foods have formed the basis of the human diet for millions of years. In the last hundred or so years we have been subjected to countless foods that are totally foreign to us. Much of what we call food today (McDonalds, potato chips, sugar coated cereals, French fries) are highly processed and have no nutritional value, these foods will be stored as fat by your body. You are what you eat, if you eat wholesome foods that are full of nutrients, your body has all the raw materials it needs to keep you nourished and maintain a weight that is ideal for you. Whole foods are foods such as fruits, vegetables, nuts, seeds, beans and whole grains all of which are full of vitality. There is more and more research and people heading back to the old style of eating like our ancestors (caveman style). If you can catch it, pick it, or grow it, you can eat it!  CB066438

Fitness tip 12 – Write your goals down. On a piece of paper write down your goals, set yourself a timeframe and look at it everyday. Make sure their realistic enough for you to achieve but tough enough to make you work hard for them. Every time you reach your goals, set new goals and timeframes, this will help you stay motivated and maintain your results. Having goals gives you a path to follow and something to strive for.

Scott Williams

Weight Loss Secrets Part II

Friday, June 18th, 2010

Hey everybody, here is part II of the weight loss secrets revealed for you. Hope you enjoy the read…

Fitness tip 5 – Eat more fiber. A diet that is high in fiber will aid in fat loss whether you’re eating less calories or not. Fiber assists weight loss by releasing sugar into the bloodstream slowly. High levels of sugar in the bloodstream cause an insulin spike which will slow fat burning. Good sources of fiber are found in whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables. Avoid refined and overcooked foods.

Fitness tip 6 – Calorie deficit. Through proper diet and regular exercise create a calorie deficit. This simply means burning more calories than you’re consuming. Keep a journal and get a calorie counter if you need to. How are you supposed to know how many calories you’re putting into your body if you’re not keeping track of what you’re eating and drinking? By creating a calorie deficit you’ll be using energy from your energy stores (body fat). The trick is not to create a calorie deficit that’s too high or your body will think its starving and will begin too slow your metabolism down, your focus should be on losing fat, not necessarily weight. A too high calorie deficit can also cause a reduction in lean muscle mass making it harder for you to lose weight.

Fitness tip 7 – Weight training with a Personal Trainer. Muscle is the only tissue that is metabolically expensive. Therefore increasing muscle mass will elevate your metabolism at rest, you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increase in lean muscle. Perform exercises that will give you the biggest return, compound exercises such as deadlifts, squats, pushing and pulling exercises and use a variety of combination lifts and circuits. Use drop sets and superset’s and keep the rest period in between exercises to a minimum. female-model

Fitness tip 8 – Consume more protein. Eating protein will keep you fuller for longer, meaning you’ll consume less overall calories in a day. Eating protein also makes your digestive system work twice as hard as eating carbohydrates and fat, so by eating more protein you’ll be burning more calories through digestion (this is known as the thermic effect). One of the biggest mistakes people make when dieting is that they lose muscle as well as fat, which will in turn slow down their metabolism. By eating plenty of protein and following a suitable weights program this will ensure you maintain your muscle tissue. If you have trouble consuming adequate amounts of protein, try supplementing with a ‘whole food based’ protein drink.

Scott Williams

P.S. Keep an eye out the New Idea as I have started writing and contributing in the new health and fitness section as the resident fitness professional on a regular basis!!

P.P.S. Here is the latest edition of the Succeed Online Magazine enjoy: http://succeed.fitpromag.com/Default.aspx

Women Over 40 – Fitness Secrets Part I

Tuesday, April 6th, 2010

A blog post for all those women over 40 who still want to look good

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A blog post for all those women over 40 who still want to look good.

Are you over 40? Feeling like it is too late? What’s a woman to do?

 Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their stomach and backsides, specifically; their tummies and behinds, resulting in a thicker waist and wider hips.

Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare.

GET OFF THE TREADMILL!

Yes, that is right.  If all you do on a treadmill (or any cardio machine) is long, slow, monotonous sessions, stop it!
Your body (and maybe a few pieces of equipment) is all you need.

The key and the way forward is that you must replace your long slow cardio sessions with short high intensity interval training sessions.

PUSH YOUR WEIGHT AROUND!

To lose body fat, every woman MUST add some resistance training to their workout regime.

Your GOAL is to add some muscle to your body.  Muscle is an active, calorie burning tissue that helps keep your metabolism going strong. The main reason why many over 40’s are gaining weight while eating the same quantity of food is that they’ve lost some lean muscle mass generally due to a more sedentary lifestyle.

It’s a fallacy that our metabolism will slow down as we age, thus leading to that inevitable ‘middle age spread’ as we gain fat.

By adding muscle building exercises 3-4 times a week, you will hold onto the muscle that you had in your twenties and thirties.  In fact, if you work hard, you can even build a little extra.

This doesn’t mean that you need to join a gym or buy expensive equipment. No, don’t worry you are not going to get muscles all over your body. The female body simply isn’t capable of that unless you train very specifically with that goal in mind.

 Using basic things like your body weight as resistance is often more than enough weight, and you will achieve a beautifully feminine body shape.

Here is a list of BENEFITS that you’ll get from a combination of weights & cardio:

  • You will burn more fat doing a combination of both
  • You will change the shape of your body quicker
  • You will boost your metabolism by retaining or building more muscle
  • You will increase strength, becoming more functional
  • You will build strong bones which will combat osteoporosis
  • You will improve joint stability and reduce the risk of injury

 This can be accomplished with a few simple exercise programs. Look up your local Boot Camp or get a trainer with plenty of experience to write you a program or go online and get an online Personal Trainer and program written for yourself if you wish?? We can help you out here, simply email my office and we will get you hooked up: admin@succeed.com.au or stay tuned for the NEW ‘Succeed Body Overhaul Program’ that will be on sale real soon….

Scott Williams

CEO, Succeed Personal Training