Evolve Personal Training

In the last 10 years research has shown that weight training for women is a great way to boost and maintain weight loss, increase your metabolism and provide you with greater muscle tone and shape.

There are a number of different myths surrounding women and weights, 2 of these main myths are:

1. Muscle weighs more than fat, so I will gain more weight instead of losing it.

2. Ill gain so much muscle that ill end up looking like a female version of Arnold Schwarzenegger!

Although both of these myths do hold some element of fact they are far removed from the actual truth!

Myth Buster 1:

Muscle does weigh more than fat! But weight training combined with aerobic exercise will increase your muscle mass which will result in increasing your metabolism. The more muscle you have the more fat you will burn.

Fad diets in the short term enable you to drop a lot of weight fast, but in the long term you can actually put on more weight than when you first started, as you have not only lost body fat but muscle mass as well, which means you have now lowered you metabolism even further then before.

Myth Buster 2:

Yes, if you did gain a lot of muscle you would end up looking like a female version of Arni. Lucky for women this cant happen without unnatural help. By this I mean, that muscle gain is generated through testosterone levels. Although women do have testosterone present in their systems they only have low levels of it.

Low testosterone prevents women from gaining loads of muscle mass. Women who weight train, gain body tone and shape rather than body size.

In conclusion, weight training for females shouldnt be something extra that you do but it should be included in your training program, you ll finish up having muscle tone and body shape, plus you ll be able to lose weight and maintain your weight loss.

Effective weight training comes from constantly changing your program every 4-6 weeks as your body tends to get used to the stimulus.

Although we consider aging to be a normal part of being human and although we will all age and it’s impossible to avoid it completely, recent research has uncovered certain aspects of our lifestyle that we can change, to slow this process down.

The food we choose to eat needs to be unprocessed and as close to nature as possible. We need to eat essential fats and oils, which supply our body with the foundation for good health - both physical and mental health. People that exercise also age more slowly, and staying mentally active, through work, volunteer activities, social interaction and stress reduction, also slows down the process.

Furthermore, researchers have also found that our attitude to aging is very important, and that if we accept aging as a process that we can’t do anything about, our decline will be pre-determined, whereas if we are positive about what the future may hold for us as aging people, we have a much better chance of staying cognitively alert and physically healthy.

There are some benefits to aging that are quite exciting. If we stay physically and mentally active we become capable of assessing situations with greater clarity, and we can use our life experience to help others.

We become capable of using our knowledge in a practical and useful way, and we would call this quality, wisdom. We also become capable of handling emotional situations with greater ease, which helps us to stay calm and collected, when in our youth we may have blown up emotionally, and regretted it later.

Therefore, as we age, if we make the right choices, we can end up being happier, smarter, more balanced individuals, who are capable of enjoying the rest of our lives immensely.

Here are some really good tips to consider in order to grow old slowly, gracefully and healthfully.
1. Keep away from smoking, and smokers
2. Keep your weight down. Leanness is high on the list because fat cells have several bad effects - weight, hardening of the arteries and a propensity to cause type 2 diabetes.
3. Take supplements. Particularly alpha-lipoic acid and acetyl-L-carnitine. These boost the energy output.
4. Eat Less. Eating less food appears to reduce tissue wear and tear from excess blood sugar, inflammation and free radicals. Drink plenty of water to replace the meal.
5. Strength training is almost as important as cardio exercise to the aging body. This is because from 40 on the body can lose .25kg of muscle each year. Lifting weights 1-3 times a week for a half-hour can easily replace muscle.
7. Get walking. Through age, blood vessel walls tend to harden and exercise keeps blood vessels pliable. Light exercise also reduces the likelihood of diabetes, cancer, depression, dementia and even aging of the skin.
8. Reduce arguments. Rather than allow arguments to simmer, agree that it is OK to have differing points of view
9. Live around plants. Having a garden or greenhouse to grow plants in is a wonderful way to decrease stress or recuperate from illness.

Don’t worry be happy

During the past few years, more and more studies have shown that sensible strength training produces many health and fitness, benefits. Consider these 10 reasons to strength train.

1. Avoid Muscle Loss
Adults who do not strength train lose between 2.2kg and 3.2kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength training maintains our muscle mass and strength throughout our mid-life years.

2. Avoid Metabolic Rate Reduction
Muscle is an active tissue, muscle loss is directly related to reduction in our resting metabolism. Research indicates that an average adult experiences a 2 to 5 percent reduction in metabolic rate every decade. Regular strength training prevents muscle loss, and improves metabolic rate.

3. Increase Metabolic Rate
Research reveals that adding 1.4kg of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%. At rest, a kilogram of muscle requires 77 calories per day for tissue maintenance, and during exercise muscle energy utilisation increases dramatically. Adults who gain muscle through sensible strength training use more calories all day long, thereby reducing the likelihood of fat accumulation. (Balanced eating still required)

4. Increase Muscle Mass
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week training period. This is the typical training response for men and women who do 25 minutes of strength exercise, three days per week.

5. Reduce Body Fat
In a 1994 study, strength exercise produced 1.8kg of fat loss after three months of training, even though the subjects were eating 15% more calories per day. That is, a basic strength training program resulted in 1.4kg more muscle, 1.8kg less fat, and 370 more calories per day of food intake.

6. Increase Bone Mineral Density
The efforts of progressive resistance exercise are similar for muscle tissue and bone tissue. Resistance training not only stimulates the increase of muscle strength but also increases bone density and mineral content. (ongoing studies)

7. Improve Glucose Metabolism
Researchers reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

8. Reduce Low Back Pain
Years of research on strength training and back pain has shown that strong low-back muscles are less likely to be injured than weaker low-back muscles. A recent study found that low-back pain patients had significantly less back pain after 10 weeks of specific (full range) strength exercise for the lumber spine muscles.

9. Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly. A 1995 study revealed that combining strength and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, the study participants dropped their systolic blood pressure by 5 mm Hg and their diastolic pressure by 3 mm Hg.

10. Improve Blood Lipid Levels
Although the effect of strength training on blood lipid levels needs further research, several studies have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise.

How to make chocolate a not so guilty pleasure

Chocolate…
Chocolate comes from plants, so it must be healthy, right? Wrong… it depends on what else is in the chocolate, and how close it is to the natural product. Choose the least processed chocolate, with the least milk solids, emulsifiers and added sugar. Chocolate is high in fat and sugar, so eat it in moderation, especially when you are training.

The good things about chocolate are that it stimulates the release of endorphins, the hormones that generate feelings of well being and pleasure.  Chocolate also contains flavanoids (as do tea, wine and certain vegetables and fruits) that provide anti oxidant protection, and lower rates of heart disease and stroke.  Chocolate may also help improve blood flow by relaxing the blood vessel wall.

Choose chocolate with the highest cocoa content, as cocoa is very high in flavanoids and in its powdered state is virtually calorie free. Add cocoa powder to smoothies or yogurt.  If you do have chocolate, have at least 70% dark chocolate as it contains twice as much antioxidants as milk chocolate – to help negate all those oxidants we create when we run.

Chocolate does have some benefits if eaten in moderation

Dark Chocolate has been shown to help to prevent heart disease and cancer

Dark Chocolate improves mood by boosting the brains serotonin levels

Chocolate is made up of about 300 chemicals, some which may have mood altering effects. (Phenyethylamine is said to simulate the feeling of falling in love).

Chocolate contains a wide assortment of vitamins and minerals. (A B1 C D E)

Chocolate contains flavonoids which may lower the risk of cardiovascular disease and cancer while slowing the aging process.

Chocolate gets a bad rap about being bad for us but if you are an addict, moderation is best and at least has some positive benefits for you.

If you must eat Chocolate, here are some tips for controlling your cravings and indulgences:

1.Dark is best. Research has shown that the benefits of Chocolate comes from the dark type more than the milk type

2. Eat your chocolate with a nutrient rich food. Strawberries dipped in chocolate

3.Buy smaller sizes, this will stop you over indulging

4. Order fruit for dessert with a small chocolate treat on the side so it is not your main treat

5.Savor, sit down and take your time and enjoy. This may stop you reaching for more because you remember eating it compared to popping one in your mouth while on the phone

6. Give in to your cravings. If you eat something instead and then still have your cravings and reach for chocolate later, then you are eating more calories than if you had just given in to your craving and ate a small amount of chocolate.

All too often we go through life stumbling down the road of good intentions. We intend to get in that workout today or we intend to begin an exercise program. Intentions alone are not enough! As the Nike ad states: JUST DO IT! And the key is to do it with consistency!

What are some of the benefits of consistent exercise?

• Consistency in exercise becomes a habit, a normal part of your everyday life. With regularity, exercise can produce good physical fitness, help you control your weight, and provide you with more energy.
• Regular exercise will help you to develop healthier eating habits and  better sleep pattern.
• Consistent exercise improves mental alertness. When you work out consistently, you’ll find yourself looking forward to having that time to yourself…time to think or meditate.
• As a result of getting into good physical shape, you’ll feel more confident about yourself. You’ll be able to join in on activities that require energy and stamina.

How do you stick with a consistent exercise program?
Studies have shown that people that exercise in the morning have a better chance of being consistent then any other time of the day.

However, the important thing is to pick a time of day that is convenient for you, when you are at your best, and set aside that time for your workouts.
Try to work out 6 days per week, even if all you do is take a 30 minute walk. The human body was designed to be active on a daily basis. It’s easier to remain consistent in your workouts if you work out more than a couple days per week. Frequency is important!

• Set goals for yourself and if it helps, keep records of your daily workouts and note your progress towards your goals.
• Engage in workouts that you find enjoyable.
• Train for a competition, such as a 5 or 10K. Training equals consistency!
• Find a friend to exercise with! Having a friend to encourage you and to work out along side of you tends to increase your chances of consistently exercising successfully.
• Hire a personal trainer to keep you motivated to exercise consistently.
• Reward yourself occasionally for being consistent in your exercise program!

If you want to get lean badly enough, you will.

I know this is a simple statement, but it is completely true. If you are not as lean as you would like to be, it is not due to lack of knowledge. My answer to you is that you just don’t “want to” reach that goal as much as someone who has.

You will reach almost every goal you set in life if your motivation is strong enough.

We all go to work each day.Why? because we have to or because we need the money to do the things we want to do or its just the way things go! Either way we must find the motivation and desire to go to work.

We all want to look good and feel fantastic everyday, not be tired and struggle to take on daily challenges, so why can’t this be the very thing that motivates us to exercise and eat better, it’s these  basic things that make us feel and look great.

The key ingredients are discipline and a desire to feel energised and strong about yourself, it’s a personal goal, only you really know how you feel. I know personally, I hate feeling sluggish , you know the feeling when your body is just not  producing those happy hormones, there’s only one way to get those happy vibes flowing again, exercise, its that simple.

Sometimes even when you are exercising and eating well you  still feel down or  the world is just way to much to handle, maybe its time to take a break or just cut some slack , take some pressure of yourself the world can bloody well wait…

Stronger  Motivation makes thing easier.

When your motivation is strong enough, it doesn’t even feel like you have to exercise a strong sense of self-discipline. Eating well  and exercising become effortless when the motivation is strong. I always find it is extremely easy for clients to reach their goal especially if they are going on holidays or about to get married, look for something else that will keep you motivated.

I can get you lean, fit and strong  but you have to find your motivation, you dont need to know much about fitness just loads about sticking to your guns and try and try again.

Depression is common in both men and women in Australia with around 1 million adults living with depression yearly. On average 1 in 4 females and 1 in 6 males will experience depression  sometime in their life with more males committing suicide than females because they let depression go untreated.

It is more than just a feeling of low mood. It’s a serious illness, which makes everyday hard to function, having severe impacts both physically and mentally.

Studies show a strong positive link between depression and exercise. Those leading a sedentary life-style are more likely to be depressed while those who are depressed tend to exercise less than those who are not depressed.

Research has shown that exercise may be an effective way to assist in treating some mild and moderate forms of depression. Regular aerobic and strength training can result in a 50% decline in symptoms of depression and anxiety.

Serotonin is an important brain chemical that contributes to a range of bodily functions including sleep, libido, appetite and mood. Low serotonin levels have been linked to depression. Exercise enhances the uptake of serotonin within the brain, which can lead to a feeling of well-being and improved mood.

Other therapeutic benefits of exercise that can help with depression include:

• Increase in self-esteem by feeling better about physical appearance and because the person is taking an active role in their own recovery
• Some exercise can be a social experience with people who give encouragement and support
• Exercise increasescore body temperature which studies show has an anti-depressive effect
• Activity burns up stress chemicals such as adrenaline which in-turn promotes a more relaxed state of mind
• Exercise can be a distraction, breaking the cycle of pessimistic thinking and depressive thoughts and feelings
• Exercise can help a person sleep better. Some people with depression have disturbed sleep cycles, usually as a result of low serotonin levels
• Staying physically active can contribute to a more energetic feeling and less lethargic feeling.

For further information beyondblue is a fantastic website to visit :)