Posts Tagged ‘weight loss’
Monday, January 11th, 2010
Don’t fall for Fad Diets at this time of year - your diet must be sustainable and achieveable
Weight loss is always gradual with possibly quicker weight loss appearing in the first few weeks.
Low calorie / Low Fat diets - you have no energy, your body feels lethargic, muscle mass reduces and so does metabolism
High protein / Low carbohydrate - Highly acidic for long periods of time, high in meat and dairy and produces Ketones which again increases acidity levels
Litotrim - high in protein, low in carbohydrates. Composed mainly of shakes and meal replacement foods which is not conducive to a healthy eating plan and again is not sustainable
Herbal Life - Food replacement. The consumer is simply encouraged to purchase products supplied by Herbal Life
You must be realistic and start eating a diet that you can adhere to on a permanent basis
Tags: Fad diets, healthy eating, herbal life, high protein, lipotrim, low calorie, low carbohydrate, low fat, weight loss
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Friday, January 1st, 2010
January is the worst time to join a gym as it will be a passing phase - you should start making small changes to your lifestyle each week.
Step 1 - start to walk, jog, run or combine all three.
You need to do this three times a week.
The first mistake people make is that they think they need to run / walk as fast as they can to lose weight - WRONG
You need to work within your target heart rate zone - here’s a simple way to calculate this:
Assume you are 45 years old
220 - age = maximum heart rate
220 - 45 = 175bpm, this is your maximum heart rate
Now we need to work at 70% of this
175 x 70% = 122beats per minute
The best way to monitor this is to get yourself a basic cardio watch (about €50) and you will see that you will not have to go that fast to hit your target heart rate.
The key is distance not speed - try and make each session 1hr long, maybe 1hr 20 min if you have the time.
Now off you go and work on this before looking at the next tip.
Tags: cardio, fitness, heart rate, jogging, max heart rate, walking, weight loss
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Thursday, December 24th, 2009
Christmas is now upon us and therefore I thought I would give you some tips to help keep off the weight:
1. 1 pint = 280 calories weight gain
2. 60 minutes on the treadmill = 500 calories weight loss
3. For every 4 pints you drink, you need to run for 2 hours!!
4. Carbohydrates such as swede, turnip, potatoes, carrots, etc. will encourage weight gain, especially when you are inactive over the Christmas period
5. If you are going to increase any foods, then increase dark green vegetables and protein such as fish & white meat
6. Stuffing is high in carbohydrate so watch the amounts!!
7. Watch your portion sizes - dont go back for seconds.
8. Most of you will be off on holidays for at least a week, so there’s no excuse in not getting in any fitness:
- 2-3 good runs / jog & walk for upto 1.5hrs
- weight sessions twice for 40 mins per session
No excuses now - if you eat more, then you need to train more.
You have the time because you’re off work so get off your butt and crack on.
Just stop complaining about gaining weight and do something about it.
Most people sya that they put on weight over Christmas: well, its you who decides what to eat and its you who decides not to exercise so come on and break the habit early.
Tags: alcohol, carbohydrates, christmas, high protein, lose weight, running, weight loss, weight training
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Sunday, December 13th, 2009
Just some simple tips for the festive season if you are watching your diet:
Easy on the stuffing - one dessert spoon is ample
Be careful with the portion sizes of root vegetables - carrots, parsnip, turnip, etc.
Potatoes are always one to watch - 2 to 3 small is ample
Go for fruit based desserts, fruit salads, fruit pavlova and avoid those christmas puddings and mince pies
Starters - try prawn cocktail, melon, salmon, etc.
Get some exercise in over the holidays - a few 5k runs and some light resistance work. That’ll help keep off the pounds
The most important one - Watch your portion sizes as most people eat for 2-3 people!!
Tags: christmas, festive season, nutrition, portion sizes, running, weight loss, weight training
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Friday, December 4th, 2009
We are now adding additional venues to our highly successful weight loss camps:
- Castlebar, County Mayo
- Dromoland, Co.Clare
Wexford will continue to remain as the centre.
Check out our website for more details: http://www.fit4all.ie/weight_loss/index.html
Tags: clare, core, flexibility, healthy living, hill walking, mayo, meal planning, nordic walking, resistance training, supplements, weight loss, wexford
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Wednesday, August 5th, 2009
Fit4all are starting a new weight loss camp that will not only provide a full weekend to kickstart your new regime, but the course will delive the following also:
1.Exercise routines for home
2.Weight loss advice
3.Follow up calls throughout the month
4.Telephone support in the month
5.Cookery demonstrations
6.Nutrition and fitness packs to take home
7.Weekend follow up sessions for three months
8.regular meetings with the group
9.guaranteed weight loss of 2-3 stone if you follow the regime
10.Full use of day spa facilities whilst at Fit4all weekends
11.Cookery Demonstrations
Mail us back and tell us your thoughts.
Would you be interested?
Tags: cardio training, Cookery demonstration, exercise routines, food supplements, monthly follow ups, nutrition pack, resistance training, weekend kick start, weight loss
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Saturday, May 9th, 2009
Management of carbohydrates is key along with an interval training program that is manageable for 4 days per week.
Clients should expect to see weight loss of between 7 and 14 pounds in the first 4 weeks
Tags: carbohydrates, interval training, meal management, training methods, weight loss
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Thursday, February 5th, 2009
Correct posture and alignment are essential ingredients for speedy, effective training results.
At Fit4all, an induction session is carried out to make a full assessment on a client - it is important to understand what makes an individual function before ever getting into a strict training programme. Areas that we look at are as follows:
Resting Heart Rate
Target Heart Rate
Systolic and Diastolic blood pressure
Hydration levels
% Body Fat
Current eating habits
Strength assessment
Complete posture assessment - looking for hip hike, forward lean, flat feet, etc.
If a muscle is incorrectly balanced, it will not fire correctly and could also result in a client working in an incorrect plane of motion which will cause pain or injury down the line. Incorrect muscle alignment will also result in a lower metabolism that could ultimately effect the rate at which an individual loses weight!
The key is to eliminate all imbalances in order to achieve your goals effectively.
Tags: fitness, fitness assessment, muscle alignment, muscle imbalance, posture, training programme, weight loss
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