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Fat Burning

on Tuesday, 23 October 2012. Posted in Doctor of Fitness, Fitness Training, Weight Loss, Weight Training, Strength & Conditioning, Fitness

If you’re trying to lose weight, chances are you’ve turned to some sort of cardio workout like the treadmill or elliptical machine to help you shed those extra pounds. If so, you’re not alone. Around the world, millions of people spend countless hours logging hundreds of miles walking, jogging, climbing bicycling and running in place, all the while hoping their in-the-gym journeys melt away pounds and body fat.

The sad news is, a lot of them really are going nowhere.

Today, some personal trainers have completely eliminated traditional cardio workouts from their programs because they believe those endless hours on the treadmill are nothing more than a waste of time. Fitness experts have been cited in numerous articles for several less-than-glowing reviews of cardio, claiming cardio machines grossly overestimate the number of calories they burn, that cardio does not lead to dramatic weight loss and that it may actually increase hunger and cause people to eat more!

Great. Then what exactly should you be doing to burn fat?

The answer appears to be a combination of strength training and interval training.

Strength training, which includes training with free weights and resistance devices, works by building muscle mass, which then boosts your metabolism and helps you burn more fat all day long.

Interval training involves traditional cardio exercises, like pedaling a bike or running on a treadmill, but alternating quick bursts of high intensity exercise with longer, lower paced intervals instead of maintaining a steady, moderate pace. This cuts down on fatigue, allowing you to burn fat – and calories – faster.

Alternate interval and strength training every week, and you should see great results –plus it’s a lot more fun than spending hours on the treadmill!


on Tuesday, 29 May 2012. Posted in Doctor of Fitness, Weight Loss, Fitness

In case you haven’t heard, exercise is good for you – and not just for the reasons you might think.  According to the Mayo Clinic, there are seven major benefits of regular exercise.  They are:
1. Weight control – You no doubt already know that exercise burns calories, which allows you to eat more without gaining weight, or continue to eat the same amount of calories and actually lose weight.  That’s what we call a win-win!
2. Disease prevention – You probably didn’t know that exercise boosts your “good” cholesterol and decreases triglycerides, a potent combination that helps keep heart disease and strokes at bay.  Plus, regular exercise can help manage or prevent diseases including type 2 diabetes, cancer and even depression.
3. Mood enhancement – Exercise is nature’s anti-depressant – it releases chemicals in your brain that improve your mood.  And being healthier and in better shape will likely boost your mood anyway!
4. Energy – Regular exercise improves your endurance, so you can do more and feel less tired doing it.
5. Sleep – Regular physical activity leads to deeper sleep, and as an extra bonus, it also helps you fall asleep faster.
6. Sex – No, it’s not just about looking better or having all that extra energy and stamina.  Women who exercise regularly experience more intense arousal, and men who do have fewer problems with erectile dysfunction.
7. Fun – Choose an activity you like, like walking on the beach, playing tennis, even gardening – and exercise won’t be a chore.  It will be something you actually look forward to doing every day!
Don’t stress about exercise – just get out there and do something that works for you.  Your body will thank you for it!