Our Latest Newsletter: October 2009

Get ready for summer -10 quick tips

By Paul Peroy

Is your body ready for summer? Here we take you through 10 quick and easy tips to give your body a quick ‘spring clean’. Whether you’re new to exercise or an experienced trainer this article is for you.

The signs of summer are starting to appear and before too long it will be here! J Oh yeah! Sydney Summers tend to bring out the socialite in all of us. If we’re not working, we’re partying with friends or at the beach. As winter tries to make it’s last stand we start filling our calendars with social events and gym workouts in the preparation for  summer. I’ve put together 10 hints to help you lose that extra layer of fat that magically appeared during winter and get your body ready for the warmer weather. 

1. Get a plan together
   Incorporate nutrition, exercise, leisure and work. Make time for everything in your life and be realistic. Small changes to your current routine that are achievable. Baby steps to success. 
2. Refresh your training routine
   “Variety is the spice of life”. If you’re a regular exerciser and you’re working out in the gym, seek the advice of a professional. Ask a trainer for a new program to shock your body into fitness. Your body will show results with a new training plan. Find out what services your gym has to offer (Group Fitness classes, Personal Training, weights etc) and try something different. My personal favourite is anything Group Fitness. Just walk into the room, follow the Instructor and before you know it the class is over. The point here is to keep it interesting, so you remain motivated.
3. For Beginners
   If you are just starting to exercise.....take it easy. The biggest blunder people make is starting out with guns blazing, pushing themselves so hard that they cannot walk or move for a week. Does that sound familiar? You’re not alone, it’s very common practice. My advice is start slow and build your intensity over a period of time. You’re more likely to keep yourself motivated if you can get through a workout and actually move the next day. But in saying that, you should be a little sore the next day. If you’re not, up the intensity a little more. Gym, walk, run, dance, swim, ride or climb your way to a new you.
4. Eat regularly
   If you are starving yourself of food in an effort to lose fat....STOP! Depriving your body of good food is not the way to loose fat or build muscle. This plays havoc with your blood sugar levels and places you in “famine” mode which makes it very difficult to burn fat. Three meals a day with a snack in between is best. With lots of water.
5. Choose healthy natural fat free and sugar free food
   The more natural the food the more energy your body uses to break it down, the healthier it is for you and the less hungry you will feel.
6. Grocery shop with a list
   Plan what you will eat and buy what you need. Fill your fridge and pantry with only healthy options including snacks. If you want that junk food bad enough, make yourself have to get up off the couch and out of your house to get it. Filling your pantry with junk food is setting yourself up for failure.
7. Doing sit ups will not loose that belly bulge
   You may want to lose those love handles or get rid of the gut but doing 200 sit ups alone is not going to do it for you. A balance between weight bearing exercise and cardio activity along with your fat reduced diet is going to get you there. We want some abdominal work, as the core keeps our back and torso strong.
8. Admit that changing your lifestyle is the only answer
   Even if it’s ever so slightly.  Pills, shakes and miracle machines are not going to do it. If there was a magic way, trust me it would have made the 6 o’clock news. Move it to lose it. Accepting this, is fundamental to your success.
9. Expect to deviate from the plan
   Just because you had that chocolate bar or cake or hamburger, doesn’t mean you have to dump the exercise and forget about the whole plan and start it again next year or next month or next week. You could be back on track the very next meal or day. Maybe even work out a little longer or harder to catch up. We are only human, and understanding that cheating a little does not have to signify anything at all. Just jump back on the wagon.
10. WATER WATER WATER
    Drink a large glass of water before every meal. It may seem like a chore, but drinking a large glass of water before eating is a great way to partially fill you up and prevent you from overeating.

These few changes will help you get ready to hit the beach and parties by the time summer is here. More energy, more confidence, and slimmer. It’s achievable. Just make the change. If you want a professional team to create a tailored plan for you and your lifestyle, come in to one of our clubs, we are more than prepared to help you.

Do the scales lie?

By Paul Peroy

Ever been exercising your heart out and watching what you eat, only to step on the scale and find no change in your weight? Here we tell you how to keep track of your progress and make sure you can see if your efforts are paying off.

When we first start to exercise we notice changes, you step on the scales and week by week we lose that kilo or a half kilo. But is weighing yourself the way to measure your success? What are you actually weighing? And what does it mean?

This really is an age old question and the answer is not as simple as you would think. Scales give you a good indication of what is happening with your body when you are starting out a new exercise program or diet but they should by no means be your only measure. Especially as you progress. Muscle is a much denser substance than fat which means that it weighs more. “1kg is 1kg” I hear you say. Whether it be 1kg of feathers or 1kg of brick it’s still 1kg.  But there is a difference. If you were to weigh 1 litre of each, muscle would weigh in at 1.06Kg where fat will weigh in at 0.9Kg. So you see, fat takes up more space. Now, although the scales may stay the same or even increase slightly, the overall body is smaller. And muscle is much nicer to look at. Out with the scales…

BMI (Body Mass Index) is the measurement of body fat percentage. This is a fantastic way to see how much fat you have lost. The most accurate way to get your BMI is skin fold testing, This is where skin folds are measured with calipers in various key areas and then an average worked out. Some scales and calculators (such as the ones on our website) will give you a close estimate. With this method you would require someone with experience and precision to assist you. This is better than the scales and a recommended method, if you are seeing a professional, such as a personal trainer or a physician.

Photos are a great visual way to measure your progress. Think of all those before and after photos you see everywhere. All you have to do is stand is the same place and have someone take a picture of you from the same distance each month. It’s a great way to keep a record of how you’re going and a fantastic way to stay motivated. Again you require assistance and you must wear the same thing in every photo, so you’re not deceiving yourself.

But by far the best way to keep track of your progress is by using a good old fashioned tape measure. Measuring around your waist ensuring you cover the belly button (so you measure the same place every time), also measuring your bottom, and the circumference of your thighs and arms. Keep a record in your diary month to month.

And lastly, keep trying on those old jeans. You know that you are on the right track if they start getting looser J

So out with the scales and in with the tape measure, it’s cheap, accurate and never lies.

EXERCISES OF THE MONTH!
New Magic Midsection

Love needs no handles, so get your midsection in shape with this magic combination of three abdominal exercises that will take you less than a few minutes. Your abdominal muscles are much more than just looking great, they support your back and torso. Strong abs means a healthy back and posture, make no mistake, they look good too…

Let’s face it, we all want great abdominals. They look fantastic and they support our posture ensuring our back is safe when we bend lift twist or even stand. Great abdominal muscles are the must have item for a healthy lifestyle and especially for summer. Get your very own free six-pack today…

Perform the reverse curl and plate crunch approximately 6 times with three sets and finish with holding the Plank for about 20 steady breaths in and out. The whole group of exercises should take about 4 minutes. Remember working slowly with each exercise keeps the muscle under tension longer making you healthier, strong and sexier faster.

Disclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.

Pictures Courtesy of: Les Mills