Personal Trainer Dublin

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FAT LOSS… IT’S A NUMBERS GAME!

Lets face it, the first thing you find yourself doing when you even think about losing weight is measuring tapes, weighing scales and dress sizes.

What are some of the numbers you find yourself obsessing over?

The number on the scale is the main weight loss indicator people obsess about but you may be surprised that it is probably the last one you should be worrying about. Weighing yourself can be a very good indicator if you are say, 50 or 100 lbs over weight; because there is quite a bit of weight to lose but if you are looking to lose 10-15 lbs for instance then the scales isn’t the way to go. Let me explain.

In the initial stages you will lose weight fast. However, it is not all fat loss. Simple changes in your diet can cause you to stop retaining water and reduce inflammation causing you to drop ‘weight’ and some fat of course but early in the diet dramatic weight loss will primarily be water loss. So if some magical trainer tells you he can make you lose 10 lbs in a week he’s talking nonsense, it’s not fat loss. Contrary to this if you take up a new exercise regime the muscle damage can cause you to retain water. As a result some people can gain ‘weight’ and some people can lose weight in their first week of training but they both definitely lost fat regardless of the change in the number on the weighing scales.

The number of inches lost can be trouble to. Losing inches long term is great, I’m all for it, the problem is people obsess about it and measure their waist daily. It will not change in such a small time scale. I know what’s going through peoples minds when they are performing this crazy ritual…

‘hmm I wonder if I lost weight yesterday’

Even if you stopped eating completely for a day you wouldn’t visibly lose anything so stop kidding yourself. Losing inches is a process and doesn’t happen over night. So put the tape away until the weekend and keep to the programme.

Worrying about dress size now I agree with, because when you have a target in mind like ‘being a size 8 again’ at least you have something to focus on. Buying a dress that is the size you want to be is possibly the best motivational tool you could use. Buy committing to buying that expensive dress you have a clear-cut goal to achieve; to be a specific size…no scales involved, no crap. You either fit into it and it looks great on you or it doesn’t. if it doesn’t then there’s some work to be done period.

Food that has the number of calories pasted all over it is the worst food you can possibly eat. Simply because it’s the sugar and processed crap has a negative effect it has on your blood sugar levels and your metabolism that causes insulin spikes, fat storage and weight gain, not the amount of calories that’s in the food itself which, admittedly is quite low. You will gain more fat as a result of eating those foods than if you ate twice the amount of calories in a healthier unprocessed form because your metabolism is still firing on all cylinders and churning out calories uninterrupted.

I cringe when I hear people say

‘I done 30 minutes last week on the treadmill so then I did 40 minutes this week…<how great am I>’

Probably a bit harsh but all that person has done is taught their body to burn less calories. That’s right, endurance exercise like running on a treadmill/going on a cross trainer for a set amount of time at a reasonably constant pace is an endurance exercise. The only difference between me, you and an endurance athlete is that they are really good at sparing calories; they ration them out and use as little calories as possible doing exercise. If we put that into perspective, your goal when you go to the gym is to burn calories, right? Well, why train your body to burn less each time you go? Soon you will have to run for three hours to burn off thirty minutes worth of calories.


The most frustrating thing I have come across is the fear women have of picking up a weight that doesn’t look like a baby’s rattler. They gravitate towards the pink rubber dumbbells and then knock out about fifty mind numbing repetitions. Seriously, an average handbag weighs twice that of the silly pink dumbbell. A baby is four or five times the mass of that ridiculous ankle weight and some women carry both these around for a day simultaneously. Doing a light weight for high repetitions will not tone anything. If the muscle was capable of doing something with ease before you went to the gym it see no need to adapt and ‘tone’ so it just stays the same, it’s a waste of time. The same is true for burning calories, the muscle needs to be challenged every time you train in a different manner. If the exercise you are doing takes two hours and is as boring as hell then you might as well be at home to be honest. I know you have heard of the term ‘No Pain, No Gain’? I won’t go that extreme but I will say you have to step outside your comfort zone of little colourful ankle weights and take a look around at everybody who is training like that and getting nowhere and do the opposite to what they are doing and you might just make some progress.

January 10, 2010 Posted by | Health and Fitness | , , , , , , , , , | Leave a comment

Your Cardio Workout Could Be Making You Gain Weight

The use of traditional cardio has developed the reputation that it burns fat. I’m here to tell you this isn’t the case!

I appreciate and wholeheartedly agree that LOW intensity (>30%) WALKING will primarily burn fat. But when you think about it you are only burning energy 30% more than if you were at home or at work?! Not very productive is it? Why did you go to the gym? Walk OUTSIDE! It’s nicer out there!

If you are serious about burning fat and developing the lean athletic look, go to the gym to TRAIN. Sorry ladies, but this also means staying out of the aerobics studio and away from the bums and tums toning classes. You have real work to do if you truly want to develop a lean and sexy feminine physique, and becoming a cardio queen and doing those aerobic classes and bums and tums classes at your local gym just don’t cut it.

Low intensity exercise has two uses in my opinion. . active recovery (from an intense session) and performing everyday activity. Going to the gym to perform low intensity 1 hour+ long walks is inherently WRONG! Think about it. . . bothering to go to the gym to burn 30% more than if i was on the couch at home for an identical amount of time. . NO THANKS.

Long drawn out exercise is COUNTERPRODUCTIVE . . think about it logically, you train your body for endurance with long drawn out ‘cardiovascular’ exercise yea? To what effect? Your body does not know you are trying to lose bodyfat. . it only knows that you began walking three times a week and it wants to become efficient at doing it. It gets BETTER at doing that activity. . i.e. in a weeks time you will use less calories doing the same exercise.

Scary Huh?

You are essentially training your body to burn LESS FAT.

It’s True!

You see your body stored that fat there for a reason, due to some poor nutritional habits and/or lack of physical activity and TRAINING. Low intensity exercises in the form of everyday activity is OK. It is more erratic and unpredictable than endurance activity. Doing the shopping and cleaning the house mowing the lawn and a physical job/hobby all count as physical activity as they are a mix of differing intensities and movements. Endurance exercises WILL burn fat, YES. . but as a result your body will actually store more so that you have fat for your next endurance activity!

Come on you know it makes sense!

If you knew you had 3 bills to pay: Monday, Wednesday and Friday at 7pm. . You would save in order to avoid getting into debt. You body does the same . . ‘alright (you name) plans on performing a fat burning cardio workout 3 times per week. So I will keep storing fat so she can fuel these low intensity exercises. Your body is only doing as it’s told, it thinks you need fat there so it stores it so you can perform the exercise next time. It’s merely an adaptation to what you are doing!

Now here’s the interesting part! When you perform high intensity exercise you primarily deplete GLYCOGEN stores. ‘Glycogen’ is ‘muscle sugar’ or a method which your body stores carbohydrates in your muscle. Interestingly enough you will burn minimal fat during the actual High Intensity exercise bout.

‘WHAT? I thought you said you were going to show me how to burn fat ‘

Now listen up. . there is only one thing more precious to your body than your fat stores. . its your glycogen stores! Your body does not want to let go of them. . its like its ‘piggy bank’ its raw energy that it wants to keep and by performing high intensity exercises all the time and depleting this glycogen you are being a nuisance. In order to counteract this your body will do the unthinkable! It will actually begin to burn fat at higher intensities in order to PRESERVE your glycogen stores. A study done on male and female International level Judo competitors showed that following a training session (high intensity fighting average heart rate 80% + Max Heart Rate) they were primarily oxidising fat and not glycogen. Amazing! Their body adapted to the rigorous high intensity exercise and began to do the unthinkable and burn fat at increased intensities! You have turned your body into a fat burning machine!

Low intensity exercise makes you fat. High intensity activity burns FAT. End of story.

For more information on high intensity interval training and burning fat click on the link below!

—-> http://www.athleticbodysystem.com

Copyright (c) 2009 Athleticbodysystem

February 16, 2009 Posted by | Health and Fitness, training | , , , , , , , , , , | 1 Comment