Just a quick update on what's on this weekend with Attitude to Burn:
Saturday - 7am we have our next instalment of our Couch to 5km program - starting out at Week 1 all again. Meeting at Bulli Surf Club Carpark
8am - Fitcamp at Bulli High - 45 minute session to burn maximum calories and get you ready to tackle the weekend!
2.30pm - 5-10k running group - this week starting out! This week we hit 4km (yes, I know it's a 5-10km program) - then we slowly build up over the next 8 weeks to 10km - all ready to go for the Sutherland to Surf.
From there we will then build up to complete the City to Surf in August! This week we meet at Sandon Point carpark
Get Fit, Lose Weight & Feel Great, Outdoors!
Thursday, April 29, 2010
Tuesday, April 20, 2010
Losing just 6 kilos provides a health boost!
So, recent research suggests that losing just 6 kilos is enough to provide your body with a boost to immunity and helps fight against the inflammatory changes that lead to coronary disease and diabetesLose 6 kilos to get a health boost report.
What is the best way to go about losing 6 kilos? Firstly, it's not 'biggest loser' style of 6 hours exercise and 1200 calories per day... sure, this will get your results, but it's hard to maintain long term, and not the healthiest method of changing your habits.
Start by logging everything that you eat on a daily basis for a week - you can log it in a diary or online at calorie king. Be completely honest - after all, the only person you will be cheating if you lie, is yourself. Work out how many calories that equates to.
Nutritionist, Matt O'Neill also has a great program which we promote, the Metabolic Jumpstart program. The reason we promote it, is that I lost 8 kilos over 6 weeks - without really even trying. It has everything laid out for you, which is based on the calories you require to eat, v. calories you expend.
Make small changes - Rome wasn't built in a day, afterall...and be prepared for these to be lifestyle changes. Start to replace refined carbohydrates with wholegrain and foods as close to their natural state as possible. Remove any fatty fried foods and replace these with lean grilled protein sources such as chicken, fish, & red meat. Try and add in as many leafy green vegetables as possible, and increase your water intake - try and aim for 2L a day as a minimum.
Lastly, make exercise a priority. It doesn't have to be pounding out hours and hours on the treadmill. Far from it in fact. The most effective way to burn calories is to do small bursts of high intensity. If you're new to exercise though, start out with just walking, and some gentle bodyweight exercises such as pushups, situps, squats, lunges. Then gradually add in some small bursts of running, and even hills. Just incorporating these small changes will see you reap huge benefits overall.
What is the best way to go about losing 6 kilos? Firstly, it's not 'biggest loser' style of 6 hours exercise and 1200 calories per day... sure, this will get your results, but it's hard to maintain long term, and not the healthiest method of changing your habits.
Start by logging everything that you eat on a daily basis for a week - you can log it in a diary or online at calorie king. Be completely honest - after all, the only person you will be cheating if you lie, is yourself. Work out how many calories that equates to.
Nutritionist, Matt O'Neill also has a great program which we promote, the Metabolic Jumpstart program. The reason we promote it, is that I lost 8 kilos over 6 weeks - without really even trying. It has everything laid out for you, which is based on the calories you require to eat, v. calories you expend.
Make small changes - Rome wasn't built in a day, afterall...and be prepared for these to be lifestyle changes. Start to replace refined carbohydrates with wholegrain and foods as close to their natural state as possible. Remove any fatty fried foods and replace these with lean grilled protein sources such as chicken, fish, & red meat. Try and add in as many leafy green vegetables as possible, and increase your water intake - try and aim for 2L a day as a minimum.
Lastly, make exercise a priority. It doesn't have to be pounding out hours and hours on the treadmill. Far from it in fact. The most effective way to burn calories is to do small bursts of high intensity. If you're new to exercise though, start out with just walking, and some gentle bodyweight exercises such as pushups, situps, squats, lunges. Then gradually add in some small bursts of running, and even hills. Just incorporating these small changes will see you reap huge benefits overall.
Wednesday, April 14, 2010
This Weekend
What's on this weekend with Attitude to Burn:
Saturday
7am - Final run for the Couch to 5km run group - well done on making it this far!!!
8am - Fitcamp session at Bulli High School track off of Jardine Street
Sunday
10am - 1pm - Appin Bush Bash challenge - a chance to have a go over the Tough Bloke course - Challenge Valley obstacle course at Cataract Scout Park
Saturday
7am - Final run for the Couch to 5km run group - well done on making it this far!!!
8am - Fitcamp session at Bulli High School track off of Jardine Street
Sunday
10am - 1pm - Appin Bush Bash challenge - a chance to have a go over the Tough Bloke course - Challenge Valley obstacle course at Cataract Scout Park
Tuesday, April 13, 2010
5 Weird Flat Abdominal Fitness Tips
Some tips from Turbulence Training guru, Craig Ballantyne!
By Craig Ballantyne, CSCS, MS
Turbulence Training for Abs
If you've been struggling to get flat, sexy abs and burn belly fat
with traditional workouts, then you are going to love these 5 weird
abdominal exercise and diet tips.
Over the last 13 years as a trainer and athlete, I've been studying
every expert and research study I can find about the best way to get
flat abs.
Today, you'll discover 5 weird tips you might not know when it comes
to getting a flat stomach and firm abs.
#1 - The best interval training work-to-rest ratio for losing belly
fat might be 1-to-1.5.
In an Australian study, researchers found that doing intervals for
8 seconds followed by 12 seconds of rest resulted in significantly
more belly fat burning than long slow cardio.
Now I know that 8 seconds on and 12 seconds off sounds a little
annoying (just try doing that on a machine), but the good news is
that these researchers found that going for 24 seconds followed by a
36 second rest works just as well for boosting fat burning hormones.
#2 - Dr. Chris Mohr's #1 weird diet tip is...
I just finished up a fat loss nutrition interview with Dr.
Mohr and he told me that his simple, yet slightly weird #1 diet tip
for fat loss is...
"Get almost all of your carbohydrates from fruits and vegetables."
I really liked that tip because I've been telling people this for
years, and it's part of the Fat Loss Foundation you'll discover in
my Simple Nutrition manual & DVD.
#3 - You need to be able to do a Plank exercise for 2 minutes.
Dr. Stuart McGill, the world's leading expert on low back health,
says in his book that a person with fit abs should be able to do a
plank exercise for 2 minutes straight.
If you can't do the plank for 2 minutes, then you need to lose belly
fat and you need to get an abdominal workout DVD program that works
your abs properly.
Here are the best abdominal exercises DVDs you can get
#4 - New research shows that supersets training burns more calories
than traditional straight set resistance training.
And that's exactly what you'll get in every short, burst exercise
workout.
The short, burst superset programs save you time (getting you done
in half the time of a traditional resistance workout) while helping
you burn more fat.
#5 - To see your abs, a man will need to be close to 10% fat and a
woman will need to be at about 16% fat.
Of course, the more muscle you have, the easier it will be too see
your abs, so you'll still be able to see a 4-pack on muscular guys
when they have 12-13% fat.
But the bottom line is that you need to use the Simple Nutrition
plan combined with the short, burst exercise workouts to burn
belly fat to see your sexy abs.
BONUS Tip - A great way to work your abs harder than normal planks
is the Stability Ball Plank.
Research reported in Men's Health magazine reported this exercise to
be 30% harder on your abs than a regular plank.
And last Friday I used an interesting technique with this exercise
that caused my abs to be sore for days. But that's another story for
another weird abdominal exercise article - coming soon!
Remember, for the best flat abdominal exercises and belly fat burning
circuits, you need the TT for Abs Home Exercise DVDs & Simple
Nutrition plan from this website
By Craig Ballantyne, CSCS, MS
Turbulence Training for Abs
If you've been struggling to get flat, sexy abs and burn belly fat
with traditional workouts, then you are going to love these 5 weird
abdominal exercise and diet tips.
Over the last 13 years as a trainer and athlete, I've been studying
every expert and research study I can find about the best way to get
flat abs.
Today, you'll discover 5 weird tips you might not know when it comes
to getting a flat stomach and firm abs.
#1 - The best interval training work-to-rest ratio for losing belly
fat might be 1-to-1.5.
In an Australian study, researchers found that doing intervals for
8 seconds followed by 12 seconds of rest resulted in significantly
more belly fat burning than long slow cardio.
Now I know that 8 seconds on and 12 seconds off sounds a little
annoying (just try doing that on a machine), but the good news is
that these researchers found that going for 24 seconds followed by a
36 second rest works just as well for boosting fat burning hormones.
#2 - Dr. Chris Mohr's #1 weird diet tip is...
I just finished up a fat loss nutrition interview with Dr.
Mohr and he told me that his simple, yet slightly weird #1 diet tip
for fat loss is...
"Get almost all of your carbohydrates from fruits and vegetables."
I really liked that tip because I've been telling people this for
years, and it's part of the Fat Loss Foundation you'll discover in
my Simple Nutrition manual & DVD.
#3 - You need to be able to do a Plank exercise for 2 minutes.
Dr. Stuart McGill, the world's leading expert on low back health,
says in his book that a person with fit abs should be able to do a
plank exercise for 2 minutes straight.
If you can't do the plank for 2 minutes, then you need to lose belly
fat and you need to get an abdominal workout DVD program that works
your abs properly.
Here are the best abdominal exercises DVDs you can get
#4 - New research shows that supersets training burns more calories
than traditional straight set resistance training.
And that's exactly what you'll get in every short, burst exercise
workout.
The short, burst superset programs save you time (getting you done
in half the time of a traditional resistance workout) while helping
you burn more fat.
#5 - To see your abs, a man will need to be close to 10% fat and a
woman will need to be at about 16% fat.
Of course, the more muscle you have, the easier it will be too see
your abs, so you'll still be able to see a 4-pack on muscular guys
when they have 12-13% fat.
But the bottom line is that you need to use the Simple Nutrition
plan combined with the short, burst exercise workouts to burn
belly fat to see your sexy abs.
BONUS Tip - A great way to work your abs harder than normal planks
is the Stability Ball Plank.
Research reported in Men's Health magazine reported this exercise to
be 30% harder on your abs than a regular plank.
And last Friday I used an interesting technique with this exercise
that caused my abs to be sore for days. But that's another story for
another weird abdominal exercise article - coming soon!
Remember, for the best flat abdominal exercises and belly fat burning
circuits, you need the TT for Abs Home Exercise DVDs & Simple
Nutrition plan from this website
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