Fitness Network Herefordshire Autumn 2011 Priceless - FitNet.

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5 Steps to fat loss TOP TIPS FOR TIP -TOP SHAPE!!! By Lindsay Bruce 1. Don’t let the scales be the judge of your progress: Most people think that if they are not losing weight then they are not losing fat (wrong). You have to take into account your body composition, i.e. muscle/fat ratio. You may lose 5lbs of fat yet gain the equivalent in muscle, the result on the scales being no change! Look at what the mirror, your clothes and the tape measure tell you. 2. Reduce your caloric intake gradually: If you make too much of a sudden change to your caloric intake your body’s metabolic rate will go into shut down and your body will think it’s being starved. With my clients, I always start them off with a fairly large amount of clean calories and reduce them gradually from week to week. 3. Eat frequently: By eating more often (ideally every two and a half to three hours) you will speed up your body’s metabolic rate which will in turn burn more calories, helping you to lose unwanted body fat. As mentioned in commandment No.2: Your body will think it’s being starved and hold onto body fat, and if that isn’t bad enough, you will end up wasting healthy muscle tissue. 4. Train with weights: There are a lot of misconceptions when it comes to weight training, the main one being that you will automatically get big muscles and look like the Incredible Hulk. This can particularly deter women from weight training as most women don’t want big muscles! However, by training with weights you will burn body fat as well as maintain a healthy muscular and skeletal system, in fact, the more healthy muscle you have on your body, the more calories you will burn naturally. 5. Have a balanced diet: Avoid the infamous ‘’cut out carbs’’ method! You need starch and fibre in your diet as it helps to maintain energy levels as well as keep your digestive system in check. High protein is also essential if you are partaking in physical fitness training, as it will help speed your metabolism and also speed recovery along with preventing muscle wastage. Increase your healthy fat, good fats help get rid of bad fat so make sure you take this into account when preparing your meals. I hope this has given you a few useful pointers to help you shed some fat. If you would like more information on nutrition please do not hesitate to contact me on the number provided below, or why not pop down to Pyramid Fitness for a free workout and you can even have your own bespoke nutrition plan designed to best suit you. Lindsay Bruce Director 21-22 Foley Trading Estate Hereford HR1 2SF 01432 360 501 14 Please mention FitNet Herefordshire when responding to adverts
www.fitnet.org.uk Gym & Tonic Health Club Dare to be different? Hay-On-Wye 01497 822 995 www.gymandtonichay.co.uk www.weightandsee.ning.com www.questat.ning.com We are! Are You ‘Pear-Shaped’ ? By Cat Lawford, Personal Trainer at Gym and Tonic Health Club Hay on Wye A pear-shaped body is often due to high oestrogen levels, and as I researched this issue further for this article, I unearthed some astounding facts, such as: levels of oestrogen have never been higher in the history of mankind than they are today, and this is down to our ‘sophisticated modern living’. (I am of the opinion that the further away from nature we stray, the more we damage our bodies). Why are our levels so high? The potential sources of oestrogen (or eostrogen mimics) are numerous: white can linings, certain nail polishes and aftershaves, plastic bottles, Teflon ‘’It’s your duty to look after your booty!’’ coatings, recycled city water, some medications, a bad diet, and many more. As the liver tries to modify oestrogen levels it will send them via the bloodstream to where it is ‘safe’ – in this case the adipose (fat) tissue of the buttocks and thighs! To bring levels down requires lots of green vegetables, (steamed, and never microwaved), more pulses, less red meat, and less alcohol. It is also recommended to include high resistance training, avoid inhaling chemical fumes, and use less chemicals in the home. For a more detailed edition of this article please e-mail me at cat@gymandtonichay.co.uk and quote “pear shaped”. Gym and Tonic Health Club, Hay-on-Wye 01497 822 995 www.gymandtonichay.co.uk 15
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Page 7 and 8: H a y - on- W y e N e w c l a s s e
Page 9 and 10: www.fitnet.org.uk Tennis Hereford b
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