Category Archives: 24 Fit DVDs

Sustainable Weight Loss: High Resting Metabolic Rate & Balanced Nutrition

The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate as well as balanced nutrition.

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Burn More Calories

The increased presence of muscle tissue improves overall metabolic function, especially when at rest. This means that by increasing your lean body mass, through strength training, you can burn more calories per day than with aerobic exercise alone.

“The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters” Robert Forster

Strength Training Options – 3 Times A Week For 30 mins,

At gym with equipment.
At class with weights.
At fit camp using own body weight.
At home using youtube videos, using own body weight.
At the swimming pool with Aquafit & Resistance Bands
At home using the 24 Fit DVDs, with resistance bands and dumbbells. A 24 week programme, with 3 phases and 3 levels of difficulty.

But exercise without the right balanced nutrition can be counterproductive. Lets say someone is going to Slimming XXXX and on a ” restricted diet” of a low calorie cereal for breakfast and low calorie soup for lunch, the chances are they will lose lean muscle not gain it.

Why Balanced Nutrition?

To lose weight you need to create a deficit in calories from your active metabolic rate. However, WITHOUT LOSING LEAN MUSCLE; otherwise you will be in worse situation than when you started! And if you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks.

To help preserve muscle mass, aim for at least 15 grams of protein for breakfast with the protein factor personalised to the individual. Taking a Herbalife Formula 1 Shake for breakfast…is a great place to start. And a Herbalife shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.

If you don’t get enough protein, your muscles aren’t able to repair themselves after a workout. In such a case, strenuous exercise can actually be counterproductive—you aren’t able to rebuild what you tear down, and you actually become less able to burn calories.

Wellness Coaching
Includes a structured, balanced nutrition programme personalised to the individual including your daily protein factor. Contact us for advice..

Healthy Aging – How Getting Strong Can Keep You Healthy

Most of us know that strength training (with free weights, weight machines, using own body weight or resistance bands) can help build and maintain muscle mass and strength. Increased presence of muscle tissue improves overall metabolic function, especially when at rest. This means that by increasing your lean body mass, through strength training, you can burn more calories per day than with aerobic exercise alone. Strength training will provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness and reduced potential for injury.

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Over 50s – Don’t even think about Insanity or book your appointment at the physios now! Physios love Insanity it generates so much business for them…

Over 35s – Well how active have you been in the last 10 years before you launch into an intensive workout. See articles on the militarisation of fitness here:

“The fitness industry has been hijacked by workout zealots”

Read Full Article here

 

Metabolism And Weight Loss

If you are trying to lose weight or just wanting to maintain your body weight as you age, increasing your metabolic rate (the amount of energy expended per day) is the key to sustainable weight loss. Many diet and fitness experts will have you believe that the key to weight loss is burning more calories in harder and harder workouts, and/or by imposing drastically reduced caloric diets. Both approaches are flawed and dangerous to your health. Only a sustainable increase in your daily metabolic rate will achieve permanent weight loss. There are many ways to give your metabolism a boost – including exercising at the right intensity, eating right, and putting on more muscle.

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“Aerobic exercise” also known as fat burning exercise is low intensity activity that allows your body to combining oxygen with the nutrients in your body to burn fat as fuel. During aerobic exercise you teach your body to burn fat as the primary energy source. Most sedentary people have a carbohydrate dependent metabolism. However, fat is a much more efficient fuel providing more energy than carbohydrates per gram. And who doesn’t want to burn more fat?

STRENGTH TRAINING

Additionally, strength training with weights or other forms of resistance will increase muscle mass. Muscle is more metabolically active than fat; therefore the more lean body mass you have the higher your metabolism will be. Incorporating a sound weight training plan to your routine will significantly speed up the weight loss process….

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