Posts Tagged ‘weight’

My Number 1 Nutrition Tip

Wednesday, February 24th, 2010

Today’s post is going to be short, sweet about my Number 1 tip for your body.

In saying that, it may be one of the most valuable piece of dietary advice that I EVER give you.

I am human like you, and last night around 10:00 PM while watching 40 year old virgin, my appetite decied that it was hungry and the cravings began to creep in.

man-in-fridge

Within a matter of minutes, without even thinking about it, I found myself in the kitchen looking through the fridge and pantry looking for something to end my food cravings (yes, I’m human and I deal with cravings, too).

After scoping out what was available, I ultimately ended up eating a hand full of almonds and some cottage cheese with vanilla protein mixed in to it(if you missed my recommendations for late night snacks, I will post something up soon, so stay tuned).

As most of you know my weakness is ice cream. Do you know what stopped me from having a bowl of ice cream (cause I certainly would have), or a piece or two of chocolate?eating-ice-cream

Besides the fact the fact that each serve of ice cream has around 295 calories (equivilent to around 30 mins of a spin class or a body pump class):

Simple.  I don’t keep these foods in my house!!

Do you want to end your struggle with late night snacking (with the wrong foods) and increase your chances of nutrition adherence ten-fold?  Then here it is, the best diet tip I could ever give you:

Keep your house free of the “off limit” foods.

Simply put, if it’s not in the house, it’s not a temptation, and usually at 10pm at night you won’t bother going to the shops (I hope).

Do you find that having “off-limits” foods lying around is messing with your nutritional intake? 

What is your favourite treat that usually brings you undone?

Respond in the comments section below!

Scott Williams

Australian Fitness Expert

How to Avoid Falling off the Wagon Part 1

Tuesday, February 16th, 2010

A post about why it is so hard to stick to a diet

falling-off-the-diet-wagon

 Why sticking with your diet is so hard

 It is becoming quite evident, we have an obesity problem in Australia and many other countries around the world. Yet, I propose that we do not have a weight loss problem today.

  In case you’re confused at this apparent contradiction, consider these statistics:

 According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 ars, about 80 percent of all ‘losers’ have regained the kgs, and often gained back a little more than they started with.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%!

Basically this means that many people have lost weight, but not many have managed to keep it off.

Therefore, we don’t have a weight loss problem, we have a “not sticking with it” problem.

Wouldn’t you agree?

In fact, the fall and subsequent regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time Easter rolls around, the diet is old news and forgotten!

If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it? 

This is exactly what I focus on with my clients. I have also put together this new list of the top 8 reasons why many of you seem to fall off the wagon.

Having a better understanding of the problem, better helps lead you to solutions.

Rather than worrying about all the varied diet plans, like whether you should be on low carb or high carb,  vegetarian or meat eater, I propose that if you focus on these 8 tips in the next blog, you’ll start getting more lasting results on your new easy to follow food program.

 By the way I hate the word ‘diet’, you should never call it a ‘diet’. If you have to then is it not the right meal plan for you. It should be easy and something you can stick to for years to come.

How? By being able to stick with whichever plan you decided was best for you! After all, even if you have one of the best nutrition programs in the world (such as the Last Phase Fat Loss Program), it doesn’t do you much good if you can’t stick with it!

Stay tuned for part II and ways to avoid falling off the wagon.

 Scott Williams

Author of Last Phase Fat Loss

My Top 9 Tips for you to burn BODYFAT

Thursday, January 28th, 2010

Succeed Personal Training Fat Loss Tips

Here are my top 9 tips to burn the bodyfat up fast…

fire

1. Warm up thoroughly – Warming up increases blood flow to muscles by about 55%, giving you better muscle contraction. You’ll sweat earlier, which helps to regulate your body temperature. It also jump starts the neuromuscular connection which initiates the release of carbohydrate and fat enzymes and hormones while reducing your perceived exertion during strength training. Just 5 minutes of walking or cycling will meet this requirement.

2. Vary your exercises – Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics, or a cardiovascular activity plus a strength exercise.This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories. Gone are the days to just come and sit on the bike or treadmill.

3. Variety – Use a combination of continuous,high intensity  interval, circuit and Fartlek (speed play) training. Changing techniques forces your body to adapt and become more efficient. Vary the intensity and modify impact styles every session. For example, if you have been walking the same path at the same pace every day, begin to incorporate bursts of acceleration intermittently. The underlying principle is that change is what keeps the body progressing, making improvements and burning fat.

4. Circuit Train – Perform several strengthening exercises interspersed with a short cardio segments. For example perform a leg press, lateral pull down and abdominal crunch followed by 2 minutes of cycling. Then repeat another 3 strength exercises followed by 3 minutes of running. Circuit training has a lower dropout rate, is an efficient calorie burner, increases muscular strength and decreases body fat.

5. Strength Train with Multi Joint  functional exercises – Choose exercises that work compound muscle groups – meaning more than one muscle group at a time. This will give you the most mileage per exercise. Examples include squats, lunges, and push ups. For every kg of muscle on your body you need 35 to 50 calories per day to sustain it, while every kg of fat on your body requires only a modest 2 calories per day.

6. Exercise first thing in the morning – Morning exercisers have a higher likelihood of showing up. Later in the day, the odds that you’ll skip your workout increase as interruptions arise and fatigue sets in. Morning exercise also helps regulate your hormone response, telling your body to release fat and kick start your metabolism. Not a guarantee, but a better chance to burn more bodyfat.

7. Eat a “pre training” meal prior to working out – Having a small balanced meal prior to exercise will help you burn fat. After you eat, your blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating will also give you the energy for a more intense workout – you will therefore burn more calories. Needs to be about 1 ½ hours before training.

8. Eat 5 to 6 small meals a day – Food has a thermic effect, meaning it takes energy (calories) for your body to digest the food you eat. Eating several times throughout the day increases the thermic effect, so you burn more calories. Eating more often also keeps you from feeling like you are being deprived of food and prevents hunger from setting in, which can cause you to binge eat.

9. Train with intensity – To get the full benefits of exercise, you must graduate from the “pink weights” and moderate walking. Do not be afraid to increase your resistance and challenge your muscles and cardiovascular system. In order to change, you have to push your physical limits beyond what you are accustomed to.

What are some tips that have worked well for you?

Let me know in the area below…

Scott

Can you Handle the Truth About Sugar?

Sunday, January 10th, 2010

Sugar and Weight Loss

 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 sugar1Large amounts of refined sugar are often hidden in many of the foods and drinks we consume every day without us even knowing it.

 This article discusses why an excessive level of refined sugar in our diet is bad and provides some tips for reducing it.

 Sugar facts

 A can of soft drink has 39gm of sugar per serve…(our average is 22gm a day). It should be around 40gm total including natural sugar from foods.coke

 Although many of us think of sugar as being a relatively simple concept, the fact is that sugars can be quite complicated to understand.

 From a weight loss perspective it is very handy to know a few facts about sugar, such as the various names it comes under, etc.

 Here are a couple of handy to know facts about sugar:

On food labels sugar can be listed as brown sugar, palm sugar, cane sugar, corn syrup, fructose, fruit juice concentrate, glucose (dextrose), high-fructose, honey, invert sugar, lactose, maltose, molasses, raw sugar, (table) sugar (sucrose), syrup.

All sugars contain 17 kilojoules / 4 calories per gram.

Simple sugars on their own have no nutritional value (no vitamins, minerals, etc).

Experts suggest that it is ok for sugar to constitute up to 10 per cent of our total energy intake per day.

The average Australian currently consumes more than 40 kilograms (90 pounds) of sugar per year, which is equivalent to around 22 teaspoons and equals 1840 Kilojoules / 440 calories per day.

In Australia , the consumption of soft drinks, which are sweetened with sugar, has increased by 30 per cent in 10 years.

 The effects of sugar

fat-person

 As well as knowing the facts above, it’s also useful for us to know the various effects sugar has on our bodies.

 From a weight loss perspective, we know that sugar:

Can add a lot of empty calories to our diet.

Increases our blood sugar and insulin levels which can cause our bodies to begin storing and stop burning fat.

Can cause an insulin drop (following a surge) which can leave us feeling tired and hungry (usually for something else very sweet).

Needs valuable vitamins and minerals to digest which our bodies draw from existing stores reserved for other roles such as fat burning and muscle building.

May replace other foods that are high in vitamins, minerals and other important nutrients in our diet.

In addition to the above, it is believed that an excessive consumption of sugar may play a role in the formation of many diseases. Although there is still a great deal of debate surrounding these claims, sugar is said to contribute to these diseases by, among other things:

Suppressing the immune system.

Upsetting the body’s mineral balance.

Contributing to hyperactivity, anxiety and depression.

Contributing to a weakened defense against bacterial infection.

Causing kidney damage.

Increasing the risk of coronary heart disease.

Interfering with the absorption of calcium and magnesium.

Contributing to diabetes.

Contributing to osteoporosis.

Causing food allergies.

Increasing fluid retention.

But I don’t add that much sugar to my cooking or meals

 That may be very true for the vast majority of us.

 But what many of us don’t realize is that most of the sugar in our diet comes from the processed foods that we eat, not the sugar that we add to our cooking and meals.

 Reducing our Sugar Intake

 Because sugar is addictive and most of it is hidden in the foods and drinks we enjoy everyday, reducing sugar in our diets is not easy.

 Having said that, there are some things that we can all do to gradually reduce the amount of sugar we consume each day to a more healthy level and in doing so help us lose weight and improve our waistline.

 If you want to reduce the sugar in your diet, here are some things you might try:

Learn to enjoy foods that are naturally sweet, without added sugar.

For every cup of sugar indicated in a recipe only use 2/3 to 3/4 of a cup and replace omitted sugar with an equal amount of non-fat dry milk to increase the nutritional value.

Use spices and herbs such as cinnamon, nutmeg, cloves and ginger to enhance the flavor of foods naturally.

Make homemade sauces and toppings with less sugar.

Use dried or fresh fruit or frozen fruit juice concentrates to sweeten cereals and baked goods instead of table sugar.

Take your time shopping and read labels to reveal hidden sugar and gain information on the overall nutritional value of foods.

Buy fresh fruits or fruit packed in water instead of syrup.

Buy fewer foods high in sugar such as biscuits, chocolate, soft drinks, and baked goods.

Be careful not to replace foods high in sugar with foods high in fat and sodium.

Drink 100 percent fruit juices, water or unsweetened sparkling and mineral waters, instead of cordial and soft-drinks.

When reading “Nutrition Facts” labels remember that 7 grams of sugar is equal to around 1 tablespoon of sugar.

Avoid heavily sweetened breakfast cereals – go for ones that have 10 grams of sugar or less per serving.

Energy bars and drinks are a common source of hidden sugar – look for ones that have less than 12-15 grams of sugar per serving.

Be wary of reduced fat and fat-free products, sugars are often added to mask the loss of flavor when fat is removed cutting out fat, but not necessarily calories.

Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.

Mix fresh or dried fruit into plain yogurt, many fruity yogurts are loaded with added sugar.

Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries.

Choose fruit when it’s in season and it shouldn’t need any added sweetness.

If you must drink soft-drinks chose the smallest sized can or bottle you can find – soft drinks are now commonly sold in 600ml bottles, which provide at least 12-15 teaspoons of sugar.

Be mindful that fats and sugars are often found together in foods like chocolate, biscuits and cakes making them particularly bad for those of us with weight loss goals.

If we control the amount of sugar that is added to products like Weet Bix and Vita Brits, we may be able to consume less sugar than if we eat pre-prepared cereals like Coco Pops and Fruit Loops.

Be cautious with products labeled “no sugar added” – this doesn’t mean that the product doesn’t naturally contain a lot of sugar.

Remember that while all sugars contribute four calories per gram, some foods contain more concentrated sources of calories than others – for example, a teaspoon of table sugar contains 16 calories, a teaspoon of Honey contains 22 calories, while a teaspoon of orange juice or applesauce has just four calories, and also contains vitamins, minerals, and fiber.

Make a habit of eating at least three good meals per day – one of the best ways to overcome cravings for sweets is to eat balanced meals at regular intervals throughout the day.

Try to avoid having dessert with a meal that is high in carbohydrates like pasta, bread, or rice.

Try to incorporate more wholemeal carbohydrates (wholemeal pasta, brown rice, etc) into your diet.

Try limiting dessert to once or twice a week.

Use sugar substitutes (stevia is the best) in recipes and hot drinks instead of sugar. I will post about artificial sweeteners soon.

When you eat foods that contain added sugars, choose foods that also contain nutrients like vitamins, minerals or fiber.

Know how much sugar is in the foods you eat by looking them up in the Nutritional Food Tables available free on this website.

 Conclusion

 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 This article discussed why an excessive level of refined sugar in our diet is bad and provided some tips for reducing it in our diets.

Scott Williams

Succeed CEO

Want to do Away with Boring Cardio?

Thursday, November 26th, 2009

Hey All Fitness Fanatics,

bored-kid-running

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:

httpv://www.youtube.com/watch?v=5NcUgTD3GFE

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:

http://www.succeed.com.au/personal-training/

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

Need a Lower Intensity Exercise Regime?

Monday, November 23rd, 2009

heart-moves

Well here at Succeed we are always looking at ways to cater for everybody when it comes to fitness.

We all understand that we need to do something and that it is never to late for any body to start exercising.

Remember we live on average an extra 15 – 25 years than our ancestors, so it it vital we stay fit, healthy and active.

So we have joined forces with Heartmoves and one of our wonderful trainers in Karell Daly who has completed her course as a Heartmoves Instructor here in Canberra.

What is Heartmoves I hear you say?

Heartmoves is a gentle low to moderate intensity program suitable for anyone who hasn’t exercised in a while, or anyone with pre or existing chronic disease that needs to begin an exercise program.

This exercise program can help:

  • Lower blood pressure
  • Improve cholestrol
  • Manage weight
  • Manage diabetes
  • Improve quality of life

Exercise includes a focus on strength, flexibility, fitness and co-ordination in a fun non intimidating environment.

 Join Heartmoves and Succeed to increase physical activity, maintain a healthy lifestyle , continue your exercise after rehabilitation, or just to meet new people.

 Heartmoves classes can be adapted for anyone from the young to the older adult.

 For more information on the Heartmoves Program please click the photo:

heart-moves

Location: Chisolm Community Centre, 15-19 Halley St, Chisolm

Day: Thursday

Time: 6 – 7pm

Cost: $10 per session

For more information, or if you wish to join in at anytime please do not hesitate to contact us.

Scott Williams

CEO, Managing Director Succeed

Fitness Training whilst Pregnant

Friday, October 2nd, 2009

Hey all, I hope you are doing great and loving the warmer weather and the start of all out outdoor Boot Camp programs in Canberra.

I have recently had a small selection of my wonderful Personal Training clients fall pregnant ( congratulations to all).

pregnant-woman- fitness-training

So I thought it only fitting I post up a little bit of information for all the pregnant women and what can be done with your fitness training.

If you are already training, and if the Dr says it is ok, I would definately keep going. I would also look into the guidance of a Personal Trainer that can assist you with you training program so as to stay safe.

Pregnant women can and should exercise in moderation unless there are health factors or risks that prevent them from participating in a fitness program. This should consist of intervals of no more than thirty – sixty minutes at a time, several days each week if not every day of the week if you fee up to it.

Exercising has been proven to help pregnant women feel and look better, and also will help in minimizing the amount of weight gained during pregnancy.

Keep fit during pregnancy can help prevent or avoid problems such as gestational diabetes, a common form of diabetes that sometimes develops during pregnancy. It will also help increase stamina, which will be needed for labor delivery and increase your physical and emotional well being before and after delivery.

Staying in shape will also help speed your recovery after the birth of your baby. Always be sure to consult with your physician before beginning any type of fitness program while you are pregnant.

Fitness programs that are appropriate for pregnant women include walking, swimming, low or no-impact aerobics (done at a mild pace), yoga, and Pilates for as long as you are able to complete the required moves and strength training providing you consult a qualified trainer. You should always avoid activities that can put you at a high risk for injury. Forms of sports or exercise that may cause you to be hit in the abdomen or are performed lying flat on your back are considered high risk. This is extremely important after the third month. Another sport you will need to avoid during pregnancy is scuba diving. While this may seem completely harmless, especially since being in the water makes you feel lighter and more agile, it can cause dangerous gas bubbles to form in an unborn child’s circulatory system.

There are numerous benefits that exercise can bring to a pregnant woman. You will burn calories, which will help prevent any excessive weight gain. If you work out on a regular basis, you will improve the condition of your joints and muscles, which will be very helpful during the birth of your baby. The long-term effects will also continue after giving birth and will also help you lower your risk of heart disease and many other serious illnesses.

Staying in shape will help to relieve any anxiety and stress you may feel. It will also help to prevent the “baby blues” that many new mothers experience after the birth of their child. This is valuable information since so many new mothers worry if postpartum depression will affect their lives and the lives of their family. Participating in fitness programs while pregnant gives many emotional as well as physical benefits.

Once your doctor give you the go ahead ( usually six weeks) to begin a fitness program, decide on a program that fits your schedule, and make sure it is flexible.

 Keep in mind that it is best if you do not exceed a 30- 60 minute period of time while exercising. If you are finding it difficult to pick a program, try several different types of exercises that are appropriate for pregnant women then decide which you enjoy the most. You may want to incorporate a variety of exercises into your routine to help prevent boredom and discouragement. Exercising while you are pregnant is one of the best things you can do for yourself and your unborn child.

If you have any questions or enquiries about a Personal Trainer in your area, please don’t hesitate to contact us on : enquiries@succeed.com.au

Yours in Fitness & Health

Scott, Succeed Personal Training