Blast FAT with HIIT

I know I have said it before but one of the most common questions I get asked as a trainer is “How do I burn fat” and in particular “How do I get rid of this fat on my stomach”. Please note (ladies in particular) that doing endless crunches, sit-ups or any other abdominal exercise WILL NOT HELP! It will of course build the muscle (yep you could be rocking a 6 pack without even knowing) but it won’t get rid of the fat that covers that muscle (hence why you could be unaware of the above mentioned 6 pack).

In a previous post I have talked about my top tips on burning the unwanted fat you are carrying but today I am going to focus specifically on the method High Intensity Interval Training also known as HIIT.

Many of you may have heard of it and wondered about it so today I am going to tell you what it is and why it is one of the BEST methods when it comes to blasting that unwanted fat (done properly in conjunction with a good diet of course!).

This method of training combines working at a high intensity for a period of time with working at a lower intensity or even stopping completely at rest for an opposing period of time. So for example sprinting for 20 seconds and then resting for 10 seconds.

So why is it so effective in burning fat as opposed to ordinary cardio? HIIT increases your resting metabolism meaning that you will continue to burn calories and FAT anywhere up to 24 hours after you have finished. Sounds pretty good huh? Another bonus to HIIT for the guys and girls who don’t want to lose that hard earned muscle is that studies have shown HIIT ensures a lot of the weight loss comes from fat stores not muscle. WIN!. HIIT can also improve speed, power, endurance and your metabolic rate. Alongside these benefits HIIT is a super time efficient workout that can be done in as little as 20 minutes. But don’t be fooled you WILL be working HARD the entire time to ensure the effectiveness of this wonderful workout J

For those of you who haven’t seen my Facebook page it is now up and running if you follow this link you can check it out and see the pics from my photo shoot last week J

 

Staying focused on your goals

Hi Guys, hope we are all well now that the long weekend is upon us :).

 I’ve had a few people say to me over the past few days that their weakness when it comes to food is chocolate. Knowing that Easter is here in just a few days and there have been eggs and hot cross buns on the shelves for what feels like months now I thought now might be a good time for a little refresher post on self-control and willpower.

I’d like to share with you the journey I have been on for the past month as an example of building/maintaing mental strength and willpower. About 6weeks ago I decided that I wanted to start up my own page on Facebook to promote my personal training, this blog and in general just sharing motivation and inspiration when it comes to health, fitness and nutrition. I decided that I wanted to get some photos done to put on the page and also to outline one of my biggest rules when it comes to a profession “practise what you preach”. I would hardly want potential clients or anyone for that matter to think that I wasn't capable of transforming my own body if I am expected to help them transform theirs!

So I started a new program where I went completely 100%clean (no treats or cheats even on the weekends) and upped my intensity with my weights and cardio training. Now I am a big creature of habit and those who know me will tell you this. I like routine and once I get into one I follow it pretty religiously lol. Sundays were always my cheat day where I would have a rest from exercise and indulge a little in what I felt like after keeping my 80-90% clean diet all week. Cutting this out changed my routine a little and forced me to create a new one which proved a mental challenge to me. However my little friend called willpower helped me out and together we pushed through that first weekend. By the second weekend a new routine so to speak had been formed and by the third weekend I was no longer struggling mentally with this change.When they say willpower is like a muscle and the more you use it the strongerit gets they are right, unfortunately most people give in too soon before the muscle even has a chance to strengthen.

The following week however I incurred a new change and this was a big one where I found myself very mentally challenged. What was it youask? The dreaded carb depletion/water load.

This is a process in which you cut out almost all carbs (Iwas on 25g a day) from your diet for in order to starve your muscles of glycogen (which is the main energy source we use when exercising). Your diet consists of protein and fats (good ones) and the idea is that your body will start to use your fat stores as energy. Meanwhile you are drinking an excess of water (8-9 litres a day) to flush sodium out of your body. The first few days weren’t too bad, I lacked a little energy but other than that I was ok. Days 3and 4 were a struggle as they were the weekend. I started to have a lot of mental doubts as I wasn’t sure if my body was even changing and started to question the whole process and got a little bit down on everything I had worked for over the past month. I could have given in right then and there but thankfully my friend willpower stuck with me and together we decided that I had given myself a goal and I was going to stick to it and whatever happened be proud of that at the end.

By day 5 I was beginning to see the light and felt better. I was definitely leaning out although I was carrying a hell of a lot of waterweight! Day 6 began the last part of the challenge, reintroduce carbs (to fill the muscle after it had been starved of glycogen), cut water and sodium. Basically my diet was pretty exciting- rice cakes, turkey, asparagus and sweet potato and very little water. Day 7 was a mentally draining day as I think at this point I was just over it! I was also not feeling as though much had changed through the cutting water and eatingcarbs but I know I am often my harshest critic. I began to question it all again and when I woke up at 1:30am on the morning of the photos with a splitting headache (most likely dehydration) I really struggled and although I was so close I even then considered giving up (crazy now that I think about it).But again I forced my mental strength/willpower to help me out and on the day ended up having a great 3 hours getting lots of photos- some good, some terrible lol but ALL WORTH IT!

I can honestly say that coming through this my willpower has definitely strengthened. Yes it was hard and yes I had to make sacrifices along the way but you know what they were worth it because I wanted the end goal more than I wanted anything else.

So this weekend if you are feeling tempted to OVERindulge in all that chocolate or hot cross buns or whatever else STOP and take a second tothink about your own goals and your own level of willpower. Think about whatyou want more- that extra hot cross bun or a nice set of your own buns?! ;) Ofcourse remember it is ok to indulge a little if you are sticking to your exercise and clean eating but just don’t let yourself lose focus of the bigger picture and goals you want for yourself because in the end no-one else can achieve them for you :)

Have a great and safe weekend and stay tuned for my Facebook page :)

Eat CLEAN, live LEAN, train MEAN

Fit FREAK of the week!

We all have or have had that friend/family member/workcolleague who can seem to eat whatever they like and never gain weight. They can go to maccas and order a triple cheeseburger meal with a 6 pack of nuggets and not even bloat slightly while some of us feel like even glancing at a french fry causes our waistline to expand. The fact is though, that very few people can maintain this kind of fast metabolism forever and if it doesn’t catch up with them on the outside it sure will on the inside.

This weeks’ fit FREAK is an example of this. Jenna Renee is a Fitness model with a banging body and a lifestyle dedicated to fitness. But this hasn’t always been the case. Up until she was in the 10^th grade(yes she’s American) she was that girl who could eat whatever she wanted and never gain an ounce of fat. Unfortunately that did not last and Jenna learnt the hard way that what you eat does always catch up with you. She went from being 110 pounds (about 50kgs) to 135 pounds by the end of the year (61kg).Being only 5’5” this was not a comfortable or healthy weight for Jenna and she felt it. However not having ever had to do worry about her weight before she let it continue to spiral down unsure of how to control it.

In 2007 she developed an eating disorder as a result of her growing hatred of her body and insecurity about her size and ended up in hospital weighing less than 100 pounds (45kgs). This was the turning point forJenna as she realised if she didn’t take control of her weight now she would end up destroying her body.

She started to learn about eating clean and lifting weights.This was a big change for her after coming from having an eating disorder to eating no less than 6 times a day but seeing the changes in her body after just a few weeks helped encourage her to continue on this path to a healthierlifestyle.

Three years later Jenna is a highly successful fitness model and has never looked or felt better. She trains weights 5 days a week and eats clean year round only treating herself on special holidays or her birthday.

Jenna’s story is an inspiring example that skinny definitely does not mean healthy and how important it is that we consider what we put into our bodies regardless of our size as it will always catch up with us in the end one way or another.

Jenna will be at this year’s Australian Health and Fitness Expo (which I am so excited for) along with some other great names in the fitness industry which I will look at in the next few weeks.

Check out her facebook page www.facebook.com/JennaReneeFit  or her website www.jennareneefit.com to seemore of her work :)  

 

Triggers- What's causing your healthy/unhealthy choices?

Hi Guys,

Sorry about the absence last week, time got away from me once again. I had an interesting session with the parents of my Nutrition and Activity program yesterday and thought I would share with you all.

Yesterday’s topic was external triggers that cause unhealthy/healthy eating and that cause physical activity/inactivity. A trigger is basically anything that causes a certain behaviour in a person. We don’t always recognise these triggers until after we have actually acted and are faced with the possible consequence of our actions.

External triggers are things in our environment that may cause us to eat unhealthy or healthy foods. For example if you find yourself in the staff room at work and there is a plate of freshly baked chocolate chip cookies on the table chances are you are going to want to eat one. Afterwards you may think to yourself “why did I eat that? I’m not even hungry”. The trigger here is one of the obvious ones, that you saw/smelled these cookies. What if you found yourself in the staff room and there was a bowl of fruit on the table instead- do you think this would trigger you to have a piece of fruit?

While external triggers are things within our environment, internal triggers are things within ourselves e.g. our thoughts, feelings and emotions. Had a bad day? More than likely an internal trigger (feeling down) might lead you straight to the fridge and in the fridge there is a nice big piece of chocolate cake (external trigger) and the two triggers are going to cause you to put that cake straight in your mouth without a second thought. Will you feel better? No most likely not. Will you realise until after you have done it? No most likely not either.

Every day we are faced with both external and internal trigger that set off behaviours in us. Sometimes these behaviours are good for us and other times they are not so good. The important thing is we learn to recognise these triggers that cause unhealthy behaviours and actions and try and eliminate them (if we can) or find ways to curb them. A lot of them time It comes down to willpower and self- control but these are things we need to build upon and if you don’t feel strong enough then it is best to try eliminate the trigger altogether. 

For example removing food triggers from your home is a great way to start. Don’t trust yourself to not eat the chocolate cake in the fridge? Then don’t buy it or anything else you know may cause you to overindulge after a bad day.

We also can create triggers that will promote healthy behaviours in us as well. For example sticking that picture of your favourite fitness model on your wall, fridge, screensaver. This may help trigger you to want to hit the gym and work hard because this person inspires you.  Creating a routine where you meet a friend for a workout is another example because you have made that commitment to go.

 So this week think don’t just eat that cookie or take the lift instead of the stairs. STOP and THINK about the triggers good and bad in your own lives. Try to eliminate or take action to curb some of the unhealthy triggers and promote some healthier triggers J

  As always eat CLEAN, train MEAN and live LEAN J

 

Portion sizes- Are you in control?

Too often these days people struggling to lose weight are faced with the problem of portion control. I have been given the “But I eat really healthy, I don’t know why I’m not losing weight” line many a time before and when I go over their food diary its evident that yes they may eat mostly healthy but they are eating WAY too much food for the rate they are burning it. Ipso facto- fat storage.

Portion control is something that can be difficult for some people to get their head around, many try and they fail and I’m going to explain why.

See, once your stomach is used to a certain amount of food creating that “full” feeling then giving it anything less than that is clearly going to leave it less than full and feeling like it needs more (at first). So when people first begin reducing their portions they will probably feel hungry because their stomach is sending messages to the brain saying “hey buddy I’m not full yet!” Many convince themselves they are STARVING and turn around and increase to bigger portions once again.

This is where your mind needs to do some hard yards and ignore those conflicting messages from your stomach because within a matter of time, it will become used to the new portions and adjust accordingly.

Please note I am in no way referring to starving yourself. I’m talking about matching the food you are consuming to the exercise expenditure you are doing which is how weight loss occurs. Calories in vs calories out. Let us take an example.

Brian is 35 years old and works in real estate so spends a fair bit of time seated at his desk. He attends the gym 4 times a week for 45 mins. Some days he does weights other days he walks on the treadmill or the cross trainer. Here is one sample from Brian’s daily exercise and eating log.

Monday

Breakfast – 2 pieces of wholegrain toast + 2 poached eggs + 1 large cap on skim milk

Snack- Large fruit salad and yoghurt

Lunch- 250 grams Chicken breast with vegetables and large brown rice and small wholegrain roll

Snack- 6 Corn thins with Peanut butter plus an apple

Dinner- 300 gram steak, potato, vegetables, 1 piece of wholegrain bread no butter

Exercise= 45 mins on the cross trainer at lunch (burns 250 calories)

Breaking this down we can see that Brian’s diet is what you would call “typically healthy” He has fruit, vegetables, wholegrains, protein, some good fats. So where has Brian gone wrong you may ask? Portion control- his energy in doesn’t compete with his energy out.

Looking at his daily activity apart from Brian going to the gym for 45 mins in the middle of the day he was seated at his desk for the most part. Therefore the immense amount of energy in calories he has consumed haven’t really had a chance to be expended. He then goes home from work to eat a large meal (containing a decent amount of carbohydrates) that won’t be expended while he is watching tv that night and therefore Brian will go to bed that night with having consumed more energy in calories than he has expended. Calories in greater than calories out = weight gain.

The next day Brian may have a different day and consume less calories than he expends at the gym but because of his lack of consistency he is still going to struggle to lose those extra kilos.

It’s not rocket science but it does take some time to think about your own diet and whether you really need to eat all that food. Of course overeating on healthy items is going to be better than overeating junk but at the end of the day overeating is overeating. It starts with the word OVER because it means TOO MUCH.

I hope this post gives people something to think about if you have been struggling with weight loss and please feel free to comment below if you have questions regarding further info on your own portion sizes and controlling energy in vs energy out J

 No fit FREAK this week unfortunately but not due to lack of time more so lack of time to find inspiration. I have been searching but am yet to find my next fit FREAK who really stands out so stay tuned next week. Until then I recommend you guys check out the channel BroScienceLife on youtube- absolutely hilarious (and pretty accurate) portrayal of some guys in the gym.

Until next time eat CLEAN (and watch your portions), train MEAN and keep on living LEAN J

 

 

What to look for in a Personal Trainer (IMO)

Hi Everyone,

What another busy week! We have just started a couple of new programs at the gym which is always exciting. One is a Mums and Bubs Fitness class for mums who want to exercise and bring their babies along. The other is a Mind, Exercise and Nutrition program for kids who are overweight which i think is great as we have far too many obese or overweight kids in our country and education really is the key.

What I want to talk about today though is a little bit of a rant (I try not to do this too often lol) and also a little bit of advice IMO (in my opinion) for those people out there who may be looking for a trainer to help them but aren't exactly sure what they are looking for.

My number one rule when looking for anyone who considers themselves a professional at their career is make sure they "walk the walk" and don't just "talk the talk". That is, they have to practise what they preach. Would you book an appointment with a hairdresser who had an awful haircut? Would you eat at a restaurant where the chef didn't eat his own food yet told you it was delicious? Probably not.

In the same respect would you hire a personal trainer who told you they could help you lose weight, get fit, gain muscle but were overweight, possessed no muscle tone themselves or had a poor level of fitness? I don't know about you but my answer would definitely be NO.

In my experience as a personal trainer, a lot of people believe the job simply entails spending the hour or however long the session may be telling other people what to do in order to achieve their health and fitness goals. For some trainers this may be the case but for me personal training isn't a job it has slowly but surely become a lifestyle. I think at some point that is only natural.

As I have said in previous posts, i believe to be a great personal trainer you have to have walked in your clients shoes so to speak. This doesn't mean you have to have struggled with weight like I have but it means you have to have been pushed out of your comfort zone, felt the physical pain, struggled with the mental challenges. You have to have had a goal and stuck to it despite all these things, committed to something and not given in till the results have come.

Lets be honest your clients shouldn't really look fitter, stronger and healthier than you do because at the end of the day- how is it that you can push a person towards their goal but can't push yourself anywhere near as hard?

Another annoyance would have to be trainers who post things on Facebook of all places about eating ice cream and chocolate etc. Don't get me wrong yes we are human and I know I indulge occasionally but don't put it all over social media and then turn around and try and tell your clients they can't eat the same thing! You as the trainer are supposed to be an example, a role model, someone to look up to. Don't just preach- PRACTISE WHAT YOU PREACH!

My advice to people looking for a good trainer is not to just go on price, or how many clients they have, or how intense a session may be. While these are all important factors I recommend looking for a trainer who doesn't just talk about the lifestyle, someone who actually lives and breathes it. Look for someone who pushes themselves just as hard if not harder than they push you, someone who doesn't just talk about eating clean and its benefits but actually does it (and trust me you can tell who these people are.) The good news is that most personal trainers are just like this, they live the lifestyle and love it- it's not just a job it's a passion. But just be aware that unfortunately there are some out there who simply should not be in the profession.  

So there is my little rant/opinion on what to look for in a PT. As you guys know I take my job pretty seriously so hate to see people out there paying for trainers who are really not in it. If you are going to spend the money make it worth your while! In relation to this post I will be starting up a Facebook page very soon with pics of my own transformation (to prove I practise what I preach), plus links to this blog, motivational stuff, videos and more so watch this space!

Will try to get a fit FREAK up this week but as mentioned its been very crazy this week so if not this week next week for sure. In the meantime as always eat CLEAN, train MEAN and live LEAN :)
   

Managing an injury or serious illness

Hi Guys

Quick post today but nonetheless an important one. Sometimes unfortunately as much as we may try to look after our bodies, feed them well,train them hard and rest them, they do from time to time let us down with illness or injury.

I know myself that in times I have come down with a slight cold (very rare now due to my lifestyle) I have been frustrated and stubborn and continued to train in spite of it. However there is a difference between pushing through a slight cold (I’m usually lucky to shake it within a day) and trying to train through a serious injury or illness - A BIG DIFFERENCE.

Injuries or illness are more so than often a sign from our body that it needs a break, that you have pushed it to hard and that it needs time to recover so that it can come back and serve you better than ever.Injuries can also be a sign of poor technique, lack of stretching/adequate recovery time and so on.

WHATEVER the case may be, training through an injury or serious illness is not advisable by myself or im sure any doctor or health professional. If you’re sick or injured take a break, let your body rest and recover and listen to what it is trying to tell you. If you are worried about missing training and putting on weight, don’t be. Just be a little more cautious of what you are eating and when you are eating it and you should have no troubles staying on track with your goals or getting back into them when you recover. If you really want the goal that you are working towards then you will most likely be spurred on to work even harder when you get back in the gym.Setbacks happen, just don’t let your own pride create a longer setback by ignoring the signs of injury or illness.

This is a REALLY important one guys, our bodies are the one place we have to live so listen to them and look after them even if that means a few days off training (it won’t kill you I promise).

Until next time look after yourselves and eat CLEAN, trainMEAN (injury/illness free) and you will live LEAN (and longer!) :)