Posts Tagged ‘Health CLub’

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

Thursday, December 3rd, 2009

This one is for the ladies…


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

Want to do Away with Boring Cardio?

Thursday, November 26th, 2009

Hey All Fitness Fanatics,


If you are like me, you seem to have less time throughout the day yet you have twice as much to do!

Well I know that is my world anyway.

We all understand the importance of exercise and what it does for you (I won’t go into details in this post, I am sure you have heard them all before).

I now get up at 4.30am every morning and do not hit the pillow till about 1am most nights ( is anyone else working these hours?)….

Anyway, out of all your training I can guarantee that cardio is taking up most of your time. If you are like the 74% of the Australian community that still train this way…

Well I am here to tell you:

The way of cardio is changing

 Gone are the days of long distance time consuming ( 40 + minutes) ‘boring’ walks/cardio. There is more and more research showing the greater benefits of doing a higher intensity session over a short period of time rather than the slow ‘old fashioned’ way.

What is the best I here you ask??

There is no exact best way to do cardio, other than being prepared to do what it takes to get the results.

Remember if we keep doing the same thing we will keep getting the same results!

Interval training is really starting to take over the fitness world with such benefits of shorter workouts, better results more body fat burnt just to name a few.

Crossfitworkouts (for those that have the heart), I will put you through a session with me for you to try it out.

You may end up like this though:


I am not an advocate of low intensity cardiovascular, but it still does have its place at certain times for various people (not everyone can do high intensity).

There are a multitude of ways you can increase your intensity (running, varying your walking speed, mixing up the weights session). 

 It has been shown that high intensty cardio will maintain more lean muscle mass, build your endurance, boost your metabolism during and after exercie and burn more body fatthan low intensity cardio will do.

What I do want to talk about is that here at Succeed we have listened to you, our clients and your demands on the day to day grind.

So we have created a much more effective way for you to train.

You can read about our new program here:

Get a small group together and or join an existing group of our * Brand New* GPTXpress Training Program.

Simply click here for more information.

P.S. you can read about it here: Succeed GPTXpress Fitness Training Solution

Scott Williams

CEO, Succeed Personal Training

Contributor for Health Smart, Tony Ferguson and Readers Digest Magazines

The Facts on Fat

Wednesday, July 1st, 2009

by Scott Williams the Fitness Expert


How much fat should I eat?
Regardless of the kind of fat eaten, fat provides more energy per gram than all other nutrients.
Foods higher in fat are thus higher in energy.

  Fat yields 37 kilojoules per gram.

  Carbohydrate yields 17 kilojoules per gram.

  Protein yields 16 kilojoules per gram.

  Alcohol yields 29 kilojoules per gram.

A daily intake of 30% kilojoules from fat is more than enough to promote good health. When a fat loss and exercise program is in progress, a 15% to 20% intake of kilojoules from fat per day is enough to promote nutritional adequacy and assist body fat loss. A sensible fat intake target should be between 30g and 60g and this will depend on gender and individual energy needs. Eating less than 30g fat per day for an extended period is both unrealistic and unnecessary.

Which are the ‘bad fats’?
Saturated fat: fat that is solid at room temperature like butter or the fat on meat is largely saturated fat. This should be eaten the least. Too much of this kind of fat raises blood cholesterol (LDL or bad cholesterol) and is highly correlated with increased risk of heart disease. Avoid ingredients labelled as animal shortening, coconut and palm oils, lard, dripping, coconut milk, milk fat or animal and dairy fat.

Which are the ‘good fats’?
Monounsaturated fat: monounsaturated fats can be found in animal and plant fats and oils. These fats are the healthier kind but should still be eaten in moderation. Highly monounsaturated fat sources are plant-derived and include olive oil, canola and peanut oils. Plant food sources include avocados, peanuts, hazelnuts and macadamia nuts. Monounsaturated fats may also have unique properties in reducing the risk of heart disease when they replace saturated fat intake.
Polyunsaturated fat: oils rich in polyunsaturated fats come extracted from plant seeds and include safflower oil, sunflower oil, grapeseed oil, and soybean oil and are also important to health. Seeds such as soya beans, corn and sesame seed are also rich in polyunsaturated fats.

Why are Omega-3 and Omega-6 fats important?
Essential fats in our nutrition are called essential fatty acids (EFA) and include omega-3 and omega-6 fatty acids. EFA are all polyunsaturated fats. Our bodies can produce other fatty acids but cannot produce EFA, thus we need to eat them. EFA have various important functions in the body: they are critical to the structure of the body’s cell membranes and in the production of important hormones that are involved in bodily processes like blood clotting, the control of blood pressure and in reproductive function.

Which foods contain Omega-3 and Omega-6 fats?
Deep-sea fish are rich in omega-3 fatty acids – this includes readily available oily fish like tuna, herring, mackerel, salmon and sardines. Other longer chain omega-3 fatty acids (called DHA & EPA) are also found in oily fish and seafood and can be made by the body using the omega-3 EFA. Soybean and canola oils and other polyunsaturated vegetable oils are good sources of omega-3 fats, as are walnuts, linseeds, and green leafy vegetables. Omega-6 fatty acids are found in polyunsaturated vegetable oils, including soybean, safflower and sunflower oils.

What are trans-fatty acids?

 These occur naturally in animal and dairy products but have a similar cholesterol raising effect as saturated fat. When polyunsaturated margarine is made solid, some of the unsaturated fatty acids are converted into trans-fatty acids. Many margarines have been changed so that they have less trans-fats than in previous times.

 Do I need to cut my cholesterol intake down?
Cholesterol in food is found only in animal products. Vegetable oils don’t contain cholesterol, but some may still contain saturated fat, like palm and coconut oils. Our bodies can also produce it in the liver. If large amounts of cholesterol are eaten, the body will usually compensate by producing less. Thus we can eat 3 to 4 eggs per week and enjoy prawns, which are also high in cholesterol, provided the overall saturated fat intake in the diet is low.

What does the National Heart Foundation recommend for dietary fat intake?

  Saturated fat and trans-fats should not contribute more than 8% of total energy intake

  Omega-6 polyunsaturated fats can contribute 8-10% of total energy intake

  At least two fish meals per week should be eaten to ensure adequate intake of marine omega-3 polyunsaturated fat intake

  A proportion of dietary saturated fat intake should be replaced by monounsaturated fat intake

  People at low coronary risk can reasonably eat moderate quantities of cholesterol-rich foods

  People with plasma cholesterol levels greater than 5.0 mmol/L or other risk factors should restrict the intake of cholesterol-rich foods

For more information please don’t hesitate to contact one of the Succeed Personal Trainers or Bootcamp Instsructors based at various Health Club / Gym locations around Canberra.

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