A lot of us have trouble achieving results to some extent from time to time due to many influencing factors such as stress, available time, current relationships and many more. Another → Read More]]> Are you training for weight loss, or want to strip a little more body fat? Yes, well, this article is for you….

A lot of us have trouble achieving results to some extent from time to time due to many influencing factors such as stress, available time, current relationships and many more. Another factor that will influence our results is as simple as the form of training we are doing. In terms of weight loss, its not so much the types of exercises we are performing throughout our sessions, but how we are training throughout the entire session that makes the biggest difference.

There are many things to be mindful of when exercising such as reps, sets, rest, exercise techniques, exercise types such as fartlek, continuous, circuit, interval training and many more, however there is one simple rule of thumb when it comes to training for weight loss…..The “higher your HR, the more calories your burning”.

The truth about “fat burning” zone theory….

I’m sure you in one day or another have heard, or been told to hold your heart rate in the “Fat burning” zone whilst training for weight loss (continuous training). If this is your only or main method of training you have been doing in the past, you have been restricting yourself with achieving your weight loss goals in shortest timeframe.

Yes, I know your thinking “but isn’t this where you burn a higher percentage of body fat”? Yes, that is correct also, however, what we need to be looking at is the overall calories burnt during exercise. The “fat burn” method does have its place and should be included in every training program along side a sustainable and healthy diet, however for weight loss training, there is a much better training technique to achieve your goals faster, and this is the interval training.

During exercise, what is your heart rate?

Heart rate is the most important factor with exercising when it comes to weight loss training. As good as it would be to comfortably walk those kilos off; it is just not going to happen. Your heart rate is the main determining factor in terms of total calories you will burn during, and even after exercising.

If you don’t’ know, and your not working along side a fitness professional that can monitor your heart rate whilst your exercising, I suggest the first thing you do before your next training session is to invest in a heart rate monitor. This will be the best-spent money in achieving your weight loss goals. This will provide you with instant feedback to how hard your working, and most importantly your HR level. Most HR monitors these days will even track your distance, speed, as well as your max HR, average HR and much more. By using a heart rate monitor, you will also be able to see what you have achieved, how hard you have worked in the overall session, if and where you are improving with your exercising

So what is interval training and how do I do it?

In the whole scheme of things… It does not really matter what method we use to achieve a higher HR, however many health professionals now believe that the best form of training for weight loss is high intensity interval training. There is growing evidence of this theory also these days from all over the world. For those that have not heard of “high intensity interval training”, this is where you training at a high intensity for a short period of time whilst your body is in an anaerobic state to maximise your heart rate as quick as possible. This is than followed by a short “REST” interval to allow your body to recover for the next interval/s to follow. For this technique to be effective, the interval has to be at a maximum effort level. Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, you enter into an oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy. It is through that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period before fatigue or pain slows them down.

So, What are some examples of interval training?

As mentioned earlier, it does not matter what exercise you use; however, I have found that one of the best pieces of cardiovascular equipment for this, is the rowing machine. You can use it for “distance” and / or “time” Efforts.

Some examples of this are:

500m (Effort) / 30 sec (Rest), 400m (Effort) / 20 sec (Rest), 300m (Effort) / 10 sec

1 min (Effort) / 30 sec (Rest)

30 sec (Effort) / 30 sec (Rest)

20 sec (Effort) / 10 sec (Rest) ← my favorite

As you become fitter and adapt to this technique, you will find that you can perform at a higher level and recover at a much faster rate. This is a great way of seeing your improvements also

So for a great “weight loss” program, combine some moderate (continuous) cardiovascular training, resistance training, a well balanced diet, and some high intensity interval training, and you will start to see some great results

To follow what else we have to share with you, specials and loads more, visit activ8fitness.com.au, or email trent@activ8fitness.com.au

(Little bit of reading…but very very interesting!)

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It’s not as easy as you think. It’s important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.
If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.
FRUIT IS THE MOST IMPORTANT FOOD.

Let’s say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so. In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil….

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Greying hair, balding, nervous outburst and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice – drink only fresh fruit juice, NOT from the cans. Don’t even drink juice that has been heated up. Don’t eat cooked fruits because you don’t get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

Hi

Activ8 hopes you enjoyed a joyful Christmas and a happy New Years. 2011 was a great year for us with the opening of our first gym at Dolans Bay Marina. We thank everyone that has been part of the process. We had some → Read More]]> Welcome 2011, It’s time to set our 2011 Goals

Hi

Activ8 hopes you enjoyed a joyful Christmas and a happy New Years. 2011 was a great year for us with the opening of our first gym at Dolans Bay Marina. We thank everyone that has been part of the process. We had some excellent achievements from our clients, with achieving goals such as weight loss, improving flexibility, getting rid of 15 years of lower back pain and even running in a marathon. Congratulations to everyone and we are looking forward to seeing some wonderful results again this year

Well, now that Christmas and new years has past, its time to set your 2011 goals. When you go to to set your goals, keep in mind all influencing factors such as holidays, weddings, birthdays, working commitment and everything that may effect them.

When setting your goals:

1. Start off with your 2011 overall goal. - write this down
2. Decide what intervals you want to set goals in – this could be every 6 weeks for example.
3. Start setting goals - starting from the start of the year, set goals beginning  with a small easy achievable goal, and building up all the way to your overall goal using your chosen intervals
   
4. Set rewards - Now all you need to do is set rewards for each goal (this is the fun part…) Same as the goals, you should set small rewards at the beginning and build up to a big overall reward such as a holiday or something substantial for your overall goal
5. Show your partner, Put up where you see it everyday and give copy to your trainer – This could be at your office, fridge door, bedroom. Having support from as many people possible will help achieve your goals

Good Luck

Trent