No Time? NO Excuse!

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Sure, so many of us want to get fit, we want to get healthy and we want the fit body.  But so many of us come up with every excuse NOT to do the exercise we need to do, to achieve it.

When it comes to exercise, as a personal trainer, I’ve heard all the excuses!  But up there with the best is the excuse of not having enough time.

They say to shoot for 30 minutes of moderate exercise each day 3-5 days each week for weight loss and health benefits.  Now, that isn’t really a lot of time when you think about it(less then 3% of your total time if you think about it), but still, people cry and complain on about not having the time for that.

If that’s you and you find it a struggle fitting half an hour into your schedule 3-5 times per week, listen up.  Your luck is about to change…or is it?

No time is NO excuse anymore!  It’s all thanks to findings coming out of London.  In the UK, some experts say that you can squeeze (wait for it), an entire week’s workout into (sit down for this one)…less than an hour!

That’s right!  Less than an hour!  There goes your excuse of having no time, because it’s just not an excuse anymore.

So how is it possible to do a week’s worth of exercise in just under an hour?

It’s all thanks to a little thing called interval training.  Interval training was initially developed for Olympic athletes.  Basically it involves intense exercise in short bursts, and originally, it was thought to be too intense for normal people of low to average fitness levels.

Further research though in recent years has found that interval training can in fact help not-so-fit people – even older people and those with health problems – lose weight and get fit.

So what does intense interval training actually involve?

Basically, it involves you working very hard for just a few minutes, with rest periods in between these few minute bursts.  The research over recent years has involved intense running or biking, but intense interval training can also include activities like swimming or rowing.

Exercise Expert, Jan Helgerud from the Norwegian University of Science and Technology recommends trying four sessions lasting four minutes each – with a recovery time of three minutes between the sessions.

So, how do you feel after this intense exercise session?

According to Helgerud, “You should be a little out of breath, but you shouldn’t have the obvious feeling of exhaustion”.

Interval training will help you see results a lot faster, but it’s important that you stick to the routine, like everything.  Interval training will work wonders for your fitness levels, by doubling your endurance and improving your oxygen use and strength by more than 10 percent.  Speed can also be increased by 5 percent.

The short, intense bursts of activity are just what your body needs to build your muscles which will create a higher metabolism for you.  That means your body will burn fat and carbohydrates for hours after your few minutes of exercise.

So you can imagine the positive effect this will have for you once it becomes second nature.

I recommend you do the four minutes of intense activity for four minutes at a time, with the three minute recovery between each session.  Do this at least once per week, and combined with a healthy, balanced diet, see the great results that will come about.

If you enjoyed this article.  Meet with a local 24 hour fitness trainer to create your very own specific interval plan today.

No time is NO excuse!  You CAN set aside 25 minutes in one week!

LET US KNOW YOUR FEEDBACK.  WE LOVE TO HEAR FROM YOU.

My Take on Weight Loss Supplements and Weight Loss

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If you’ve decided to drop the extra pounds you’re carrying and lose weight for life, chances are you’ve probably done your fair share of internet surfing to find the easiest way to do it.  If easy is high on your priority list, no doubt you’ve checked out weight loss supplements.  And perhaps like millions of people each year, you probably loved the idea of the weight “simply melting off in no time, with hardly any effort.”

As the old saying goes, “if it sounds too good to be true, then it probably is” and as a personal trainer, I’m afraid to break it to you.  There is no magic pill (pardon the pun) when it comes to weight loss.

Sure, we’ve heard all about supplements like Hoodia and seen the dramatic (in my view, over dramatic!) before and after shots of devotees who apparently swear by the supplement.  But the thing is – like most products in the weight loss industry – supplements aren’t meant to work long term.

Here are the two big ones that many weight loss supplements claim:

  • You don’t have to worry about dieting:  This is rubbish that appeals to people who don’t want to control what they eat.  Fact is, you need to get your metabolism on side to get the weight off and keep it off.  To do that, you need to fuel your body up with the right foods at the right time.  This means cutting back on carbs, cutting out processed foods and consuming lots of fruit and veggies – in addition to healthy carbs, good fats and of course, lean proteins.  If you’re time poor or stressed about changing your dietary habits, you won’t like the sound of this – but it’s the only way!
  • You don’t have to do any exercise:  This is totally wrong!  No diet pill will help you to burn the calories needed to rid your body of excess fat and keep it off – none!  All a pill may do is elevate your heart rate somewhat, but that’s about it.  Frequent exercise will help you to burn the calories you need to lose weight and keep it off – and by regularly exercising, you’ll increase your energy levels, help your resting metabolism so it burns fat even when you’re resting and build muscle which also helps you to burn fat and keep weight off.  Pills don’t do this.

By changing your lifestyle to include a healthy diet and healthy dose of exercise, you’ll not only get the weight off – you’ll keep it off for life.

And trust me.  No pill will do this for you.  The weight loss supplement companies don’t care about you.  They simply want to make money and keep people overweight, so they can keep making money!

After saying all of this though, it’s totally fine for you to supplement your healthy diet with vitamin supplements if you’re finding yourself lacking a bit.  And yes, it’s okay for you to have a meal replacement shake every once in awhile – but only as part of a healthy and balanced diet.  The shakes recommend this anyway.

Remember, 30 days is all it takes to get you well and truly into the habit of healthy – so start today!

Staying safe and keeping your pride while working out!

Blonde Moment

Be afraid, be very afraid!  I say that with the intention to humor you mostly, but also to alert you to a very real and present fact: people are doing themselves – not to mention their pride – injuries in their quest to get fit.

Now, don’t get me wrong.  It’s great to throw yourself (not literally!) into a healthy lifestyle of regular fitness.  But if you haven’t worked out for a long time – maybe several months or years – you’re going to have to heed a few warnings from a personal trainer.

Of which I am one!

Over the course of my personal training career, I’ve seen my fair share of injuries to both body and pride for many a client.  In fact, just recently, I read an article on the internet that revealed to me these very alarming facts:

http://rss.msnbc.msn.com/id/35127528/ns/health-fitness/

  • Last year in this country, there were more than 50,000 people treated in the ER for fitness equipment injuries!
  • Treadmills are the most dangerous pieces of fitness equipment!
  • People often injure themselves whilst checking their iPhones or iPods, the equipment computers or watching the TV or others working out!
  • The biggest causes of injury on fitness equipment: lack of attention and not knowing how to use the equipment properly.

In short, these injuries are 100% preventable and personal trainers can help you avoid injury to both body and pride!

Imagine having to face your gym colleagues again after cart wheeling off a treadmill. Don’t laugh – it’s happened more than once!  And unfortunately, injuries like this which involve bone fractures and sprains keep even the most determined health-kicker out of action for weeks!

Even the most accident-prone, clumsy person can master fitness machines with the expert assistance of a personal trainer.  It’s always rewarding for me to introduce somebody completely new to fitness, to equipment that gets results.  Once they are properly taught how to use the equipment, it’s always great to see the individual bask in the satisfaction of real results!

Once you know how to use fitness equipment the right way, you will never forget.  It’s like riding a bike!  You’ll be well on your way to adopting a healthy and active lifestyle, conducive to good health and wellbeing.  Your local gym will have 24 hour fitness trainers on hand ready to show you the ropes, without the risk of injury.  Trial and error definitely can come with pain in this game!

It’s really worth working with a personal trainer from day one, because you avoid silly injuries like the ankle sprains and leg breaks from pushing yourself too hard on a treadmill or falling off a stepping machine.

We don’t just teach people how to use exercise equipment – we also help every individual we work with to start slow in the beginning.  How many times have you decided to really throw your efforts into getting fit?

Perhaps you’ve bitten off more than you can chew with the weights machine and done your shoulder or back?

Maybe you’ve torn muscles by running on a treadmill without adequate warm up?

It’s painful to your body, and definitely to your pride.

Getting fit takes time.  It will take you at least three months to really get your body fit.  There are no overnight fixes.  No magic pills.

A good personal trainer will get you on track to achieving your fitness and health goals from day one.  No more trial and error.  No more falling off the wagon because you’re losing motivation.

If you’re 100% serious about achieving your goals when it comes to fitness, talk to a qualified personal trainer today.  Save yourself an injury to your body and to your pride – and get well on your way to your goals today!

Check out the local 24 hour fitness trainers in your area!  You won’t regret it, and you’ll get fit without all of those silly injuries to body and pride!

Add Cardio to Your Day for Awesome Results!

People at the gym doing cardio exercises.As a personal trainer, the number one reason why people contact me for help is because they want to lose weight and get healthy.  Today in 2010, people are getting fatter and with that, they’re getting sicker and more depressed because they don’t look and feel as great as they could.

The weight loss journey can seem like such an overwhelming challenge to people, particularly when it comes to the issue of exercise – and that’s when all the excuses come out.

By excuses, I’m talking about excuses NOT to exercise.  People are often turned off by exercise, because they think it’s going to be painful and difficult.  But it doesn’t have to be that way.  That’s because the exercise most effective at burning calories and ultimately, fat, is cardio!

Cardio or cardiovascular exercise works the body – particularly the heart and lungs – to burn calories.  In other words, it tells the excess fat you’re carrying to disappear completely!  And the great thing about cardio exercise is that it includes such a wide range of fun, physical activities that will elevate your heart rate so you can burn a greater amount of fat.

Cardiovascular exercise activities include but are not limited to:

  • Walking (outside or on a treadmill)
  • Swimming
  • Cycling (outside or on an exercise bike)
  • Jogging (outside or on a treadmill)

By doing at least half an hour of cardiovascular exercise 5 days per week that gets you sweating moderately (this is good by the way), you will:

  • Burn fat much more efficiently without the high intensity (associated with anaerobic exercise like sprinting and weights)
  • Increase your metabolism which will help you burn more fat
  • Increase your energy
  • Increase your stamina
  • Sleep better
  • Recover quickly after exercise
  • Cope with stress in a better way
  • Feel happier and in control of moods

Get cardio working for you today, and remember what I said yesterday: it only takes 30 days to create a new habit.  In short, start walking, swimming or jogging today