Category Archives: Calories

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 and balanced nutrition.

“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 Fortser


Why Strength training?

  1. Increases your lean muscle mass, and raises your metabolic rate to assist with weight management.
  2. Helps improve body composition, i.e. more muscle and less fat at the same body weight.
  3. Increases bone density to prevent and reverse the onset of osteoporosis.
  4. Improves body strength and joint function, allows for ease of movement so that exercise, work, and daily activities becomes much less burdensome.
  5. Improves circulation, coordination, balance, and overall health
  6. Improves energy levels and mental focus
  7. Helps avoid injury: a stronger body is less likely to become injured.
  8. Helps develop a balanced, well-proportioned physique.
  9. Helps you look better and improve your self-esteem, with a sense of personal empowerment.
  10. Makes life fun! Improved conditioning will increase enjoyment of your favourite activities and sports.

Over 35s?

Most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture and crumbling joints” say Robert Forster, Physical Therapist and PT.

Find Out Your Resting Metabolic Rate

What should my daily intake of calories be? You will read articles where they give just a single figure for recommended calorie intake for men and another for women. However it depends on many factors such as age, lifestyle – how active you are and your size, your height and weight can affect how many calories you burn. The best way is to find out your resting metabolic rate.


Personalised Programmes

Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy. With the information gleaned from this test, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. The result is less body fat and more energy.

The key to sustainable weight loss is a high resting metabolic rate and balanced nutrition.

High Resting Metabolic Rate

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..

Consuming Too Many Calories From Drinks? Whats The Answer?

New research from the Royal Society for Public Health has revealed the vast majority of us have no idea how many calories there are in drinks – and are unwittingly drinking ourselves fatter in the process.

Alcohol should have a calorie content label in order to reduce obesity, according to public health doctors. Currently alcoholic beverages are currently not recognised as food and are therefore exempted, from normal food labelling.

The RSPH’s chief executive, Shirley Cramer, “80% of adults have no idea what the calorie count is in anything they’re drinking and if they do think they have an idea they totally underestimate it anyway”

A large glass of white wine contains 185 calories. Gram for gram alcohol is the second most calorie-dense source of energy, just behind fat.

BBC Report

So what’s the Answer?

Labelling will help consumers make better choices and help reduce daily consumption of calories. Using meal replacement shakes helps reduce overall calorie intake. Herbalife shakes are nutritionally balanced  formulated with an excellent balance of macro and micro nutrients. And a delicious meal.

Another perspective on calories is to set a goal to have your metabolic age lower than your actual age. A metabolic age that is lower than your chronological age means, compared to the average person in your age group, you have more muscle mass, less fat, are probably more active, and therefore can consume more calories.

Seeing an improvement in your metabolic age motivates you to continue with your ‘Get Active, Eat Right, And Stay Healthy’ programme.

One of our fitness gurus Robert Forster (developer of the 24 Fit DVDs) states “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. Your resting metabolic rate, or the calories you burn throughout every minute of the day, is much more important for weight management than the calories you burn while exercising.”

Think strength training 3 times a week for 30 minutes, plus your favourite cardio exercise e.g. walking, swimming and cycling. Resistance training can be:

1. At the gym using equipment.
2. At 24FitCamp using own body weight.
3. At home with the 24Fit Workout using resistance bands and dumbbells.

Whats the best kind of exercise? The type you will do on a regular basis, that becomes habit forming.

Also important is getting the right amount of protein to preserve and improve lean muscle mass, find out your protein factor. This includes protein with every meal, ideally both plant an animal protein and the post workout shake. Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. It also can prevent you from feeling deeply ravenous and overeating later on. Exercise and nutrition working together to get the best results. That’s ‪#‎24fit‬.

Contact us for a metabolic analysis. Gone are the days of letting that number on the bathroom scale have the last word on your health and fitness.