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Principles of Weight Control – Part Two

Monday, November 23rd, 2009

Body Fat vs. Body Weight

Given the negative health effects of being "over-fat" (including a greater risk of heart disease, high blood pressure, diabetes, gall bladder disease and certain forms of cancer), as a society we should be more concerned with the reduction of body fat instead of body weight. In fact, the the whole issue of "weight loss" itself needs to be re-evaluated: since low calorie diets have been proven to be unhealthy while providing only short-term results, they should be replaced with positive lifestyle changes that include both healthier eating habits and regular exercise. Instead of talking about losing weight, we should concentrate our efforts on losing fat. The term "fat loss" should replace "weight loss", and we should evaluate progress using body fat percent, a mirror or even a measuring tape rather than the out-dated weight scale.

Set Point Theory

Tuesday, August 18th, 2009

Researchers believe that each person has an internal control mechanism in the brain that maintains their weight at a constant level or setpoint. This weight regulating mechanism controls both the appetite and the amount of fat stored. It is believed that this mechanism operates in a manner similar to the way a thermostat controls the temperature in your house. The higher the setpoint, the greater the fat storage and overall body weight.

Plan For Healthy Eating

Saturday, August 1st, 2009

Your hands can be very useful in estimating appropriate portions. When planning a meal, use the following portion sizes as a guide.

FRUITS, GRAINS, AND STARCHES: Choose an amount the size of your fist for each of Grains, Starches and Fruit

Principles of Nutrition-Introduction to Nutritrion

Thursday, July 30th, 2009

Proper nutrition forms the foundation for physical performance. It provides both the fuels for exercise and the building blocks for extracting and using the potential energy contained within this fuel. Too often, people spend considerable time and energy training without paying attention to proper nutritional practices. Thus, they are not maximizing the potential gains from their exercise program, for it is a combination of exercise and nutrition that results in optimal improvement in physical appearance and capabilities. In addition, sound nutrition can have a positive impact on a variety of disease conditions, most of which can also be improved through regular exercise.

Cardio Tips From Hamilton Personal Trainers

Thursday, July 30th, 2009

Stationary Cycle Tips: For proper seat adjustment, sit on the bike with one foot on the pedal in the bottom position. Your leg should be slightly bent at the knee. Pedal for a few minutes to ensure that the seat is properly positioned to the correct height. Be certain that you are in a comfortable position and that your hips do not rock back and forth when pedaling. Toe straps are provided on most bikes to insure more efficient rotation of the pedals and to allow for a circular vs pushing pedal motion. The circle pedal motion allows for a more complete involvement of muscles. Toe straps are there for a reason, use them!!

Stress Busters From Hamilton Personal Trainers

Monday, July 27th, 2009

1. Hire a Hamilton Personal Trainer

2. Exercise: moderate physical exercise is one of the best antidotes for emotional stress or mental fatigue.

3. Progressive Muscular Relaxation: contraction and relaxation of muscles.

Vitamins and Minerals

Saturday, July 25th, 2009

All vitamins are natural organic substances found in food. There are presently 13 substances that are known to be active as vitamins in human nutrition. Each of these vitamins is present in varying quantities in specific foods, and each is absolutely necessary for proper growth and maintenance of health. With a few exceptions, the body cannot synthesize vitamins; they must be supplied in the diet or, if necessary, through dietary supplements.

Introduction To Hamilton Personal Trainer Tips

Saturday, July 25th, 2009

Proper Use of Cardio Equipment

Cardiovascular training equipment (cardio) has become one of the most popular and requested features of modern health clubs. Today's hi-tech cardio equipment is extremely user-friendly and requires minimal experience or instruction. Proper use of this equipment is critical in order to promote maximum results and safety. Also, considering that cardio equipment is the most expensive equipment to ourchase and maintain at a health club, proper utilization will ensure that breakdowns are kept to a minimum.
The best way to select the type of cardio equipment best suited to your needs is to experiment and try them all !!! It is important to vary your program so that your body experiences new types of exercises. For instance, if you workout on a Stairmaster one day, next time try a Lifecycle. You can even use different types of equipment within a single cardio session. For a 30 minute workout, try 15 minutes on a stationary bike and 15 minutes on a treadmill. Not only will this add variety to your program, it will help time pass quickly.
This is where the value of a health club can really pay off. With such a wide selection of equipment available, you can always find some type of safe, comfortable apparatus to benefit from.

Water, Alcohol and Eating…

Wednesday, July 8th, 2009

Water is absolutely essential for life!! Water is not only the most abundant nutrient found in the body (accounting for approximately 50-60% of body weight), it is also the most important nutrient. Water is involved in nearly every physiological process in the body. including digestion, absorption, circulation, nutrient transport, excretion, and temperature regulation.
The average adult body contains approximately 35-45 litres of water and loses about 3 litres daily through excretion, breathing and perspiration. Rate of water loss depends almost entirely upon level of activity and environmental conditions and may range from less than one litre per day for a sedentary person in a cool climate to more the ten litres per day in a desert. If severe deficiencies are not rapidly corrected, salt depletion and dehydration will occur, eventually resulting in death. About 1/3 to 1/2 of a person's daily water intake is obtained from foods, with the rest coming directly from drinking. Nearly all foods contain some water, which is absorbed by the body during digestion. Fruits and vegetables are especially good sources of water.
This does not prevent dehydration. The human body contains many physiological safety mechanisms that warn us about a problem before it occurs, but thirst isn't one of them. By the time we realize that we are thirsty, the amount of water lost from our bodies is quite substantial. Since the body can absorb only about 2 to 4 cups of water per hour during exercise, it is critical to ensure that you are properly hydrated before you begin exercising, especially in a warm environment.
Depending on how active you are, you should drink at least 6-8 cups of water each day, more on days that are warm and humid. Drink 2 cups of water 30 minutes prior to exercise, One cup for every 15 to 30 minutes of exercise or competition. Drink chilled rather than warm liquids for faster absorption from the stomach into the blood. Chilled drinks also help decrease elevated body temperature. For each caffeinated beverage you drink within 8 hours prior to exercise or competition, you should drink 1 additional cup of water before exercising. For each drink containing moderate amounts of caffeine (coke or weak coffee or tea), you should drink half a cup of water.

Canada's Food Guide To Healthy Eating

Monday, June 15th, 2009

For people four years and over. Enjoy a variety of foods from each group every day. Choose lower-fat foods more often.

Grain Products: Choose whole grain and enriched products more often. 5 – 12 servings per day

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