Fitness Articles

No one starts a new training regime thinking that they will see some great results for the next 5 weeks then get an injury and have to stop training to recover, loose motivation and then give up, but that’s an all too common story.

An exercise program should be all about delivering lifelong benefits, but to enjoy those benefits you need a strategy to prevent injury so you can keep exercising, improving your fitness and enjoying your fit and healthy body year after year.

The Right Exercises For You

Before you get stuck into your workout you need a realistic assessment of your fitness status. This includes medical conditions; previous injuries as well as your level of fitness and training experience and, of course your goals. This assessment process should include some physical tests in order to better tailor the exercises to your needs and abilities.

A safe and effective training program is a very individual thing in fact with a very few exceptions there are no unsafe exercises only unsuitable exercises. For example the full squat is one of the best lower body strength training exercises of all time but totally unsuitable to the vast majority of people embarking on a new exercise program due to a range of issues including inflexibility, strength of stabiliser muscles or pre-existing knee problems.

Your choice of exercises is the first crucial step to training safely while achieving your goals in the fastest possible time.

Warming Up

A good warm up consists of 5 to 10 minutes of low intensity exercise to increase the heart rate and therefore the supply of oxygenated blood to the muscles.

When your muscles are warm they stretch better and allow greater range of motion which decreases the chance of injury to the muscles or joints.

The most effective warm up will be one that is specific to the training about to be undertaken and can often simply me a slower version of the same activity, like jogging before running.

Use Good Technique

Poor exercise technique is the leading cause of injury. Before attempting an unfamiliar exercise it is always a good idea to get some professional instruction on how to safely execute the movement.

When thinking about the safest way to perform an exercise you should consider these points;

• Always lift weights in control. The speed of the movement can vary depending on whether you are trying to increase your strength or power but the fact remains that you need to be in control of that speed when working with gravity as well as against it.
• Practice with light weight. Perfect the technique then gradually increase the resistance.
• Do not bounce of the bottom of a lift. Apart from reducing the effectiveness of an exercise, bouncing up at the bottom of a squat for example puts the stress on the ligaments of the knee joint while they are in a vulnerable position.
• Maintain neutral spine alignment. As a general rule you shouldn’t round the back when lifting weights due to the increased pressure on spinal discs and spinal ligaments.
• Correct breathing pattern A useful guideline is to exhale on the exertion phase of a lift (the most difficult part of the exercise) to maximise power then inhale on the recovery phase.
• Concentrate. Focus on the correct exercise form not the weight or the number of reps. this will keep you training strictly and safely.

Flexibility

Stretching should be integrated into all fitness training programs to achieve and then maintain optimal flexibility. Training without an appropriate stretching program greatly increases the chance of straining or completely tearing a muscle and can often lead to Poor body alignment which can cause chronic injuries especially in the back, neck and pelvis.

Use a Spotter

Working out with an experienced spotter means you can work with maximum intensity and greatly reduce the chance of a serious training accident.

Gradual Progression

A vast number of training injuries occur when people do too much too soon. Gradually increase the frequency, time and intensity level of your training and you will see better results in the long run by giving both the muscles and joint structures a chance to adapt to the progressive stresses.

Adequate Rest

Never underestimate the importance of recovery time, the process the body needs to properly repair and rebuild muscle tissue after a hard session. The exact time will vary depending on the individual.

Variation

A good training program must be progressively and periodically changed. No matter how well designed it is. Too much time on one program and you risk overtraining and creating an injury.

Proper Footwear

A well fitted, comfortable, supportive pair of shoes to train in can help prevent a variety of chronic lower body injuries like shin splints for example.

Stay Hydrated

Drink water before, during and after exercise to keep your body hydrated.

Get Good Advice

Be cautious about taking training advice from your parents, friends or people you meet in the gym, they may never have been taught properly themselves.

An effective training program can only deliver long term benefits when there is a major emphasis on safety.

© Copyright AJ Fitness 2010

Whether your goals include weight loss or improving all round fitness, brecky truly is the most important meal of the day!

“Why so important?” you ask.

Well, it may have been 12 hours since you last ate, so your body and brain are crying out for fuel in the mornings. Although you will continue to need refuelling throughout the day, no meal is as important as this first one.

Eating a healthy and nutritionally balanced breakfast has been proven to help:

• Prevent the likelihood of binge eating during that day.
• Speed up your metabolic rate: not only will you burn food faster, but you’ll burn fat faster too!
• Absorb nutrients: those who start the day with a morning meal tend to eat less fat, more fibre and essential vitamins and minerals
• Boost your memory, alertness and energy levels: this helps you to meet the daily demands of your work and training.

So what exactly is a healthy breakfast?

When planning a great meal to start to the day try to combine low fat protein foods and healthy high fibre carbohydrates.

High Protein Foods	Healthy High Fibre Carbohydrates
Eggs Lean Meat Skinless Chicken Breast Milk Yoghurt Nuts Baked Beans	Wholegrain Bread Wholegrain Cereal Potatoes Corn Boiled Rice Veggies Fruits

Ideas for a Healthy Breakfast

Relaxing at home?

• A bowl of wholegrain cereal with low fat milk and sliced fresh fruit.
• A smoothie* made from low fat milk, fresh fruit, yoghurt and honey.
• Fresh fruit and yoghurt.
• Bircher muesli* with a variety of fruits and nuts added.
• Wholemeal pancakes* topped with fruit and yoghurt or ricotta.
• Poached or boiled eggs on wholegrain toast.
• An omelette* made with added vegetables such as onion, mushrooms, spinach and tomato
• Wholemeal muffins topped with asparagus, tomato and low fat melted cheese
• Raisin toast spread with ricotta cheese, and a piece of fruit
• Wholemeal or wholegrain toast with a variety of toppings such as avocado, baked beans, tomatoes, peanut butter (or other nut spread) and a piece of fruit

Rushed?

• Try a liquid meal. Pour one cup of milk in a blender or food processor with any fruit (banana, strawberries, pear), 3-4 tablespoons of yoghurt and a pinch of nutmeg. Whirl for 30 seconds until smooth and frothy. For a high-fibre shake, add 1-2 tablespoons of bran cereal or wheat germ. Drink and run.
• An orange or half a grapefruit. Half a grain muffin, toasted and topped with cottage cheese or a slice of low fat cheddar cheese.
• Try taking a boiled egg, and snack on an apple, a juice drink and healthy nuts (e.g. walnuts/pecans)
• A low fat breakfast bar or muesli bar and a yoghurt drink.
• Throw a handful of Mini-Wheats, dried fruit and nuts into a container and munch on the way to work with a carton of milk.

Dining out?

• Thick fruit loaf toasted and topped with ricotta or cottage cheese.
• Grilled cheese and tomato on grainy toast.
• Poached eggs on wholemeal toast with mushrooms and grilled tomato.
• Fresh fruit salad topped with Greek yoghurt and 1-2 tablespoons muesli.

Gluten-free or wheat-free options?

• Avoiding wheat, oats and barley at breakfast is not easy! Look for cereals based on rice or corn (maize).
• Fresh fruit salad with a bowl of Rice Bubbles or Corn Flakes (check for malt, if you need to avoid it). Add cows’ milk or soymilk.
• Rice cakes or rice crackers and spread can replace toast. Add peanut butter, Vegemite, jam or marmalade as required.
• Eggs with tomato on gluten-free toast.

Non-traditional breakfast preferences?

• Leftover vegetable pizza
• Vegetables, salsa and low-fat shredded cheeses wrapped in a tortilla
• Whole-wheat crackers with low-fat cheese
• A microwaved potato topped with broccoli and grated Parmesan cheese

Think lean meats or fish, low-fat milk products, fresh fruits and vegetables, and whole grains. The combinations are limited only by your imagination and taste.

Remember, eating a healthy brecky keeps your mind focused and your body energised, so you are less likely to snack on unhealthy alternatives and you’ll be able to put in a much better performance at training and achieve all your goals sooner!

Healthy Breakfast Recipes

Bircher Muesli

Ingredients
2 cups rolled oats
1 cup apple juice
½ Granny Smith apple, grated (skin on)
2 tablespoons pepitas (pumpkin seeds)
1 tablespoon sunflower seeds
1 tablespoon slithered almonds
2 tablespoons oat bran
½ cup Shredded Coconut
Half a cup natural yoghurt
Juice of half a lemon
1 tablespoon honey
1 cup chopped mixed berries, strawberries, blueberries, raspberries and sultanas

Method
Soak oats, seeds and nuts in apple juice. Leave in fridge overnight.
When ready to serve mix through yoghurt, fresh fruit, lemon juice and honey.

Wholemeal Pancakes
By Teresa Cutter - the healthy chef © 2006

Ingredients
1 cup whole meal flour
1 1/2 teaspoons baking powder
1 tablespoon honey
2 teaspoons vanilla
1 organic egg
2 organic egg whites
175 ml skim milk
200 g skim milk ricotta
2 pears, peeled and sliced
A little Pear / apple juice or water to saute
1/4 cup pure maple syrup
Pinch of cinnamon
Grated orange zest

Method

1. Combine the flour, baking powder and sugar. Add the vanilla, eggs and milk then mix through until combined.
2. Heat a non-stick pan over a medium heat and drop in about 3 tablespoonfuls of batter per pancake. Cook for 1 to 2 minutes on each side until cooked through and golden.
3. Meanwhile combine pears, maple syrup, cinnamon and orange. Cook over a medium heat for a few minutes until warmed through, adding a little juice or water if needed.
4. Remove pancakes from the pan and serve pancakes topped with ricotta and warmed pears.

Vegetable Omelette

Ingredients
2 organic eggs
2 organic egg whites
¼ cup low fat milk
25g diced capsicum
1 teaspoon paprika
Pinch of salt
Ground pepper
1 tablespoon olive oil
25g sliced mushrooms
1 potato boiled, cooled and sliced
25g caned sweet corn
25g frozen peas (thawed)
½ bunch fresh parsley, finally chopped

Method

1. Whisk together eggs, milk, paprika, salt and pepper and ½ the parsley
2. Sauté mushrooms, onion, capsicum and potato in a non-stick pan.
3. Pour in the omelette mix, fold in corn and peas.
4. Allow to set a little around the edges. As it sets, gently lift the edges of the omelette and allow a little of the egg mixture to run underneath. When fully set sprinkle on the remaining parsley and serve.

© Copyright AJ Fitness 2010

I’m sure you’ve heard it all many times before, the one great secret to getting rid of excess body fat once and for all. There’s the segment on the current affairs TV shows about the new breakthrough scientific diet, the article in the women’s magazine about how the celebrities are doing it, the endless commercials for everything from exercise equipment to miracle milkshakes and then lets not forget the tried and tested gossip method of finding out the true path to weight loss enlightenment.

Now here’s a surprise for you, because this is the part where I’m supposed to tell you that they are all wrong and it’s me who has the “one and only way to lose weight” but actually almost all of these fat loss methods are right (well at least partly right).

People can and do loose weight by a vast array of methods but to be really successful in achieving safe and long term body fat reduction your strategy needs to include the ‘four fundamental factors’

1. Mental preparation
2. Cardio training
3. Weight training
4. Nutrition planning

1. Mental preparation is by definition the first step to fat loss. Everyone who has successfully turned around there health and fitness had to start by making a conscious commitment to making some changes in there life. Most people have some idea of what they want to achieve and how they plan to go about it. Unfortunately for most people that’s about where mental preparation begins and ends. Instead mental preparation needs to be given the same level of importance as the other three fundamental factors.

So what makes for great mental preparation?

Your mental preparation strategy needs to be ongoing. The evidence is well and truly in that most people who start an exercise program or a diet don’t stick with it for long and one reason is a lack of ongoing mental preparation like writing down short and long term goals.

Apart from setting and reviewing goals other mental preparation strategies include using positive mental imagery, like thinking about how well you are going to perform at training today, you see yourself completing every exercise with textbook form and giving it your best. Another example of using positive mental imagery is to take a few moments every day to visualise your self looking and feeling fantastic after reaching your weight loss goals.

Having a good role model to turn to or just positive supportive people around you is another useful way to keep you on track in the long term.

2. Cardio training has long been associated with successful fat loss and rightly so. This is an essential part of the puzzle and you need to aim to make cardio an indispensable part of your daily life.

Cardio?... What?... Why?... How?...

Cardio training is any exercise that is designed to improve the heart (kardia is Greek for heart). Anything that uses big muscle groups in a rhythmical fashion to train the heart and lungs to become stronger and more efficient. Power walking, jogging, swimming, skipping, boxing and cycling are just some of the more popular forms of cardio training.

Daily cardio will not only burn calories to help with fat loss it also reduces the risk of heart disease, high cholesterol, high blood pressure and diabetes.

Gradually build up the amount and intensity of your cardio, use variety and remember cardio training can be split up throughout the day it doesn’t need to be done all in one hit.

3. Weight training has a whole range of positive effects on the human body but from a fat loss point of view it comes down to this. Without weight training your metabolism typically slows down every year after about the age of 20, commonly resulting in weight gain but a well structured weight training program has the potential to completely reverse this metabolic slow down.

Dieting and cardio training alone can both have a negative effect on your metabolic rate often leading people to regain all or more of the fat lost. But when we add weight training, which can include bodyweight exercises like push-ups, this yo-yo weight gain can be avoided.

4. Nutrition planning is the fourth leg to our weight loss table. If you don’t have a plan of what to eat every day your three legged table will eventually crash.

There is no one and only eating plan that’s going to work to achieve everyone’s fat loss goals but a successful plan should take these points into account.

• Know your daily maintenance calorie level – your going to want to know the number of calories your body burns in a day because if you eat more calories than you burn it will be impossible to lose any body fat. Your dietician or Certified Personal Trainer can calculate this for you after taking some simple body fat measurements.
• Create a calorie deficit of 15 – 20%. - Safe and effective fat loss does not happen overnight but you can be guaranteed that if you keep burning more energy than you use it will happen. For example a person with a daily maintenance calorie level of 2000 should aim to eat between 1600 and 1700 calories a day.
• Know the calorie content of everything you eat or drink – Obviously if you don’t take an interest in the calorie content of the things you consume you will have no way of knowing if your nutrition plan is on track from one day to the next.

Here are a few other points to consider when working out a nutrition plan for fat loss.

• Eat 5 smaller meals a day
• Balance your Macro nutrient intake
• 50-55% carbohydrates,
• 30% protein
• 15-20% fat
• Eat lean protein and complex carbohydrate at every meal
• Cut down or cut out alcohol
• Drink enough water
• Reduce saturated fat
• Reduce refined sugars
• Eat a variety of natural, unrefined foods

For most people losing weight is hard work but by following this four pronged approach you give yourself the best chance of succeeding in not only reaching your short term weight loss goals but also developing long term habits that will insure you stay looking and feeling fantastic for life.

© Copyright AJ Fitness 2010