LIVE THE
HEALTHY
LIFESTYLE
" By using a combination
of exercise, diet and bags full of motivation
and fun,
you will be reaching
your goals
in next to
no time "
LOOK GREAT
FEEL GREAT
LIVE GREAT
Firstly lets clear up “what a diet actually is”. A diet is any type of eating regime which is undertaken for a specific purpose. Marathon runners may eat a high carb diet to privde them with energy for their sport, body builders a high protein diet to help build muscle. Some people have a particular diet for medical or health reasons (cholestoral/diabetes etc). Not all diets are about losing weight.
All diets, whatever the reasons behind them, should include all food groups and also contain variety. Your body needs carbohydrates for energy, fat for the immune system and protein to repair everyday damage to your muscles. It needs water, to replace that lost during the day. You also need vitamins and minerals to ensure your bodies can function efficiently on a cellular level.
What ever your diet always ensure (not try to ensure) that you are getting enough vitamins and minerals, as well as water, carbs, fat and protein!
WEIGHT LOSS TIPS
Weight loss is all about mathamatics!
Food in - Energy used = weight gain or loss
If you eat more calories (Kcals) than your body burns during any given day, you will gain weight.
If you eat less Kcals than your body uses you will lose weight.
If you want to lose weight you need to increase the amount of exercise/activity you do and/or reduce the amount of Kcals you consume each day.
Exercise is great as it uses energy. When you exercise your muscles need to burn kcals (a Kcal-Calorie is simply a measure of energy) in order for them to function. The more you use them the more Kcals they use. Also, exercise releases feel good hormones, and is almost always prescribed for those suffering with depression. On top of that it improves the health of your heart, lungs, bones, muscles to mention just a few and It will make you live longer. These added benefits are why it’s a good idea to exercise as well as diet if you are looking to lose weight.
Most diets work if you can stick to them. Weight watchers, Atkins, Rosemary Connelly and slimming world have all been clinically proven to help ordinary people lose weight, and by roughly the same amount.
The question to ask is which one is easiest to stick too. That depends on you! The foods you like, how often you like to eat, how sweet your tooth is, and also your current eating habbits.
If you would like information on each of the diets above plus others, just send an email to myself and I will get back within 24 hours.
FITNESS TIPS
JUST GETTING STARTED
Fitness is about progression. No matter how experienced you are. If you are just starting out on the exercise route, then begin slowly and steadily allowing your body to get used to the new stresses that exercise places upon it. Often people try to hard and train too many times in the first month or two, often leading to injury.
Start off with very easy exercise, making you only a little breathless. Use weights that you can lift 12-15 times comfortably. Then every session try too improve by just 3-4%. It doesn’t sound a lot, but it will reduce the risk of injury (caused by over training) and your fitness will rise steadily and continuously.
TONING TIPS
Toning means to change the size and shape of your muscles. To get a great toned shape, you may also need to lose weight, so weight loss and toning for most of us go hand in hand. Those who are lucky enough to already be in good shape, obviously just need to concerntrate on toning souly.
All exercise can and will help to tone muscles. Exercise classes can be good and cardio vascular exercise (Fitness such as walking, cycling, gardening, swimming, rowing, running etc etc), and resistance work (weights) are great. The more toned you would like to be however the more resistance you need to do.
MUSCLE GAIN TIPS
START TRAINING PROPERLY
Be a Muscle Mover not a Bar Pusher !
Your muscles grow when a certain amount of forced is placed upon them. They do not grow because a metal bar has moved from your chest to 1 foot away from it. Forget about massivly heavy weights, with bad technique. Concentrate on isolating the muscle your working. Only move the joint(s) that are supposed to be moving and nothing else.
Your bicep will grow bigger if it lifts 10 kilo’s (10 times) as opposed to if your biceps, shoulders and Lower Back help your biceps Lift 15 kilos (10 times). Slow down on your curls, isolate the bicep and watch them grow.
Eat Right
You need to consume a huge amount of protein both before and immediately after exercise. But your body also needs it through out the day. So make sure your diet includes Vitamins, minerals, carbs, fats and a larger than normal amount of protein.
Home | About us | Training Options | Sports Coaches | Testimonials | Contact us | Events | Dietary Advice
© 2006 PhysiKcal Fitness. Site designed by New Media Notion
