Archive for September, 2007
September 30, 2007
How many times have you heard that you can eat ‘everything in moderation’. Here is an interesting take on this concept from the Premier Personal Fitness Blog:
When you pursue a health and fitness program in moderation, be prepared to achieve moderate results.
I know I subscribe to there being a time and place for most foods in my diet (what some would call moderation) – but I am not a bodybuilder or a professional athlete. Nor am I 8% body fat and want to remain so. (Translation: make sure the way you eat and train is relative to the results you expect).
At the end of the day, you will get out specifically what you put into a eating/training program.
Posted in Athletics, Bodybuilding, Diet, Exercise, Fat Loss, Fitness, Food, Gym, Health, Nutrition, Weight Gain, Weight Loss, Weight Training | Leave a Comment »
September 29, 2007
I have had the fortune this week of watching morning TV. No sooner have the morning breakfast programs finished as some infomercials come on advertising the next great thing to hit the fitness industry (apparently).
Yesterday it was an abdominal machine claiming to guarantee you will lose 10 pounds in 10 days, and a Pilates program promising you can ‘sculpt your body slim in 20 minutes a day three times a week’.
Now, I could launch into a barrage of attacks on these products trying to discredit them, but I have decided they are right! They do actually work!
What they are not telling you of course is that their ability to work is no more magical than if I said go for a walk for 20 minutes a day three times a week. Chances are if you do that and change your diet for the better then you will lose weight and sculpt your body too. Amazing, I know.
The only means by which these programs will work (even better) is by being the catalyst to starting some kind of exercise routine. If they do this, then great. Sometimes this is all people need.
I have written before on my Yodelling Diet and this is a very similar example.
It is bad news for a lot of people but there is no easy, simple magical solution to fat loss. Sure, there are things we can do to be more efficient with our time and energy if we are trying to lose fat. In my view most people go wrong by not doing what they know is good for them: Eating crap food, and not exercising, and not by being only 70% effective with the training and eating they do.
Take home message: Do the fundamentals right first, then worry about the little things.
Posted in Diet, Exercise, Fat Loss, Fitness, Food, Gym, Health, Nutrition, Weight Loss, Weight Training | Leave a Comment »
September 27, 2007
Have you ever wondered the best way to target your butt over your quads in a squat? Target your calves over your lower back?
It is actually quite simple. The easiest way to think of it is: The main muscle(s) that contribute to a movement will be the one(s) that is stretched the most prior to the movement. Think of the squat. What contributes to the bar being lowered first? Is it your hips bending (your butt going back), or is it your knees bending? If it is your knees bending then you are working more quads, if it is your hips going back then it is more glutes and lower back.
This becomes relevant if you want to target a certain muscle group (or avoid it because it is already to big relative to other muscles). Beware though, your body will naturally strive to be efficient. This typically is a good thing, however, in this instance it may mean the muscles that are already the strongest (and biggest) want to do the work, and not the ones you want to target.
Posted in Athletics, Bodybuilding, Exercise, Fitness, Gym, Health, Uncategorized, Weight Gain, Weight Loss, Weight Training | 1 Comment »
September 26, 2007
What is the best way to measure your body composition and/or health?
I have written recently about how I am not a big fan of the scales. So what do I recommend?
You could take your BMI, get some skinfolds done, or take your waist circumference. All valid, good methods.
But if all you are interested in is health and fitness, I would be more inclined to measure your fitness specifically (physical test), and measure your body composition with the mirror test.
To take the mirror test do the following: Strip down to your underwear. Relax (don’t suck anything in) and take a look in a full length mirror – front and back – and see what you think. Now to get slightly controversial I could say get someone to take a photo. I have never done this, but it certainly would be more objective, and would give you something to compare to in the future.
My intention in giving you this advice is to provide you with a simple, easy, cheap method of measuring your body composition. I also think it is a much better way to measure than the scales. It is not to create insecurities, disorders or arguments that go along the line: “does my butt look big in this?”. Use this advice with caution!
Do this test at most once a month. Of course it is hugely limited in its application – primarily because your perception may not quite be right. If you are male and want something to compare to check this out.
If you are after a totally objective, ‘gold standard’ body composition assessment then get a dexa scan done. You may struggle however. Some radiology departments in the area I live use their equipment solely for bone mineral density analysis.
Posted in Anthropometry, Bodybuilding, Diet, Exercise, Fat Loss, Fitness, Gym, Health, Sport, Weight Gain, Weight Loss, Weight Training | 1 Comment »
September 25, 2007
What is the difference between a food intolerance and allergy?
To simplify the answer: An allergy involves the immune system, an intolerance does not. For example, being allergic to peanuts versus having an intolerance to lactose (a sugar in milk products).
To correctly diagnose an intolerance I would advice seeing a Dietitian or a Doctor. What they will likely start you doing is remove the suspect food for 3 days, and then re-introduce it.
The important thing you must avoid is self diagnosis. This could lead to a seriously limited diet, that may be a simple food aversion.
If you do have an intolerance then check out the Manufactured Food Database for things you can eat depending on your intolerance/allergy.
Posted in Diet, Fitness, Food, Health, Nutrition, Uncategorized | 1 Comment »
September 24, 2007
More data out today confirming what we all know or think:
- The more overweight a parent is, the more chance a child is likely to be also
- If a child is overweight then it is more likely they will remain so as they age
- Kids who watch more TV are likely to be overweight
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September 23, 2007
What burns more calories: Running or walking?
The obvious answer is running right? Per unit of time absolutely, but what about per unit of distance? Is it better to walk or run 10km?
I remember being told distance is the most important factor to consider. Seen as you would be exercising for longer if you walked it would balance out the difference in intensity and burn approximately the same number of calories as walking. However, this does not seem to be the case. Here is an interesting article that presents both sides of the argument.
Basically the cross over point is about 5mph. Below this speed (walking) burns fewer calories, above this speed (running) burns more calories per unit of distance (km, mile etc).
Of course this does not consider important factors when considering which one to do like your personal preference/ enjoyment, your state of training etc.
Posted in Athletics, Exercise, Fat Loss, Fitness, Gym, Health, Uncategorized, Weight Gain, Weight Loss | Leave a Comment »
September 21, 2007
I am currently in the market for a new gym / fitness center.
So, what to look for?
I have done a basic self needs analysis, and come up with the following aspects that interest me (in no particular order):
- cost
- pool
- free weight lifting area and equipment
- weight machine facilities
- bike / gear storage
- group classes
- posey-ness (I don’t want)
- sauna
- steam room
- cardio equipment
- showers / changing facilities
- big ‘seconds’ clock
- active membership numbers (how busy is it?) – especially in the times I will likely be going
- location (to me, and within city)
- parking / free parking?
- ‘typical’ clientele (I want people like me)
- access
- foods / beverages / supplements available
- cafe / restaurant on-site
- brother / sister sites (working out when out of town)
- opening hours
- personal trainers / nutritionists
- other gym equipment – medicine balls, dip belt, swiss balls
- music…
Of course these all are personal and have different levels of importance placed on them. For example the cost, and free weight area are significantly more important than if there is a big visible ‘seconds’ clock.
What other things would you add? Leave a reply, or e-mail me and I will publish the complete list at a later date – you may find it useful when deciding on your next gym.
So I have a few gyms to get around. I will let you know the results…
Posted in Bodybuilding, Exercise, Fat Loss, Fitness, Gym, Health, Weight Gain, Weight Loss, Weight Training | Leave a Comment »
