What is HIIT?

What is HIIT?
(HIIT) is an advanced form of interval training and is a form of cardiovascular exercise. We use alternating periods of short intense anaerobic exercise with less-intense recovery periods. Usually HiiT sessions may last anything from 4-30 minutes. The majority of the workouts I provide will be set for a time of about 20 minutes. These form of workouts provide improved fat burning,  glucose metabolism and improved athletic capacity.

A HiiT workout consists of a warm up period of exercise, followed by a period of high intensity exercise intervals which are separated by medium intensity exercise for recovery. Finally a HiiT exercise ends with a period of cool down exercise. The high intensity exercise should be done at almost maximum intensity. The medium exercise should be about 50% intensity.

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Aspartame, the hidden truth

aspartame

Aspartame, just what is it ?

Aspartame is one of the most common artificial sweeteners in use today. It is sold under the brand names NutraSweet® and Equal®.

(40% of Aspartame) Aspartic Acid
(50% of Aspartame) Phenylalanine
(10% of Aspartame) Methanol

Aspartame is low-calorie (4kcal/g) and up to 200 times sweeter than sugar.

Aspartame is used in many foods and beverages because it’s about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.

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Back Pain: Symptoms, Causes and Prevention

back1Back Pain Symptoms, Causes and Prevention
Most of us at some stage in our lives will experience back pain of some degree, some more seriously than others. There are many ways to injure your back including wear & tear, poor posture, sports injuries, accidents & muscular imbalance. Symptoms of back pain can be acute (short-term) or chronic (long-term).

Your spine is made up of a column of bones called vertebrae with the skull at the top and pelvis at the base. Between the vertebrae are discs which cushion shock. There are small joints at the back of the spine and these are held together by ligaments. Your spine is then strengthened and made moveable by muscles and nerve tissue.

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A Healthy Pregnancy

preg5Pregnancy is a relatively short and remarkable 38-42 week journey. It should not be about fitness and workouts, instead it should be about bringing a healthy child into the world. Exercise is not bad for your growing baby but there are definitely some precautions to take into consideration.

If you weren’t active before you got pregnant, don’t suddenly take up strenuous exercise. Begin with no more than 15 minutes of continuous exercise, three times a week.

Exercise doesn’t have to be strenuous to be beneficial. Simply walking or swimming are two wonderful forms of exercise for moms to be. If you are participating in fitness classes of any kind (aerobics, spin, zumba etc..) or working out in a gym, be sure to tell your instructor that you’re pregnant. Also, be sure that your instructor has adequate knowledge of training during pregnancy. If you experience back pain it is always advisable to consult with your medical adviser.

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Man Boobs, Estrogen/Oestrogen Mimickers and BPA

manb

Man Boobs, Estrogen/Oestrogen and BPA

Apart from simply excess fat, another thing to consider regarding man boobs is the amount of Estrogen Mimickers that we are absorbing from our environment.
These are chemicals that look enough like real Estrogen to fool our bodies into making hormonal changes

Men do produce a small amount of Estrogen in our bodies but we make predominantly testosterone.

Estrogen is a female hormone and it’s becoming increasingly widespread around our environment, food & drinks. It’s changing the balance of hormones in men, giving us larger breasts, smaller muscles, larger bellies, and less sex drive.

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Helpful tips for losing weight

fbellyThe biggest Factor for losing body fat, is DIET.

Your diet accounts for about 80% of your fat loss, and the other 20% varies from exercise, lifestyle habits, sleep and stress reduction. It is absolutely possible to reduce body fat without making drastic changes to your lifestyle. I am a big believer in ‘Baby Steps’ & I’m not talking about children here. Exercise and physical activity is a crucial part of our overall well being, but it’s certainly not the be-all and end-all of fat loss.

By making small changes to our lifestyles in the form of ‘Baby Steps’ we can achieve amazing results as time goes on.

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Safety Concerns with HIIT Training?

backBefore you begin a HIIT exercise program, take a fitness test or substantially increase your level of activity. Medical clearance from a doctor may be an appropriate safety measure to consider before staring a HIIT or any other form of exercise training.

Extra caution should be taken by anyone who has been living a sedentary lifestyle, smokes, has a family history of heart disease, hypertension, diabetes, obesity, abnormal cholesterol levels. Consult a physician before taking a fitness test or substantially increasing your physical activity

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How much sugar is in our favourite food / drinks ?

So just how much sugar is in our favourite food / drinks ?

The World Health Organization is dropping its sugar intake recommendations from 10 percent of your daily calorie intake to 5 percent. For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons — or 25 grams – of sugar per day 1

“Much of the sugars consumed today are “hidden” in processed foods that are not usually seen as sweets. For example, 1 tablespoon of ketchup contains around 4 grams (around 1 teaspoon) of free sugars. A single can of sugar-sweetened soda contains up to 40 grams (around 10 teaspoons) of free sugars.”

Recommended Daily Allowance (RDA): 25 grams of sugar per day (6 teaspoons)
4 grams of sugar = x1 teaspoon of Sugar

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How to lose weight fast?

Is it evbelly faten possible?

Well, I guess that depends on your idea of fast. You need to aim for about 2lbs – 3 lbs of weight loss per week. It’s all just a numbers game where you have: Calories Consumed ‘VS’ Calories Burned. Example: if you’re a male and have a BMR of 1900 then this means you need to consume slightly less calories than this every single day or burn the extra calories via exercise in order to lose weight. Therefore, if this male were to cut 300 calories from his diet and exercise for 20mins each day (roughly 150kcal p/day) , he will lose just under 1lb of weight each week. 1lb of fat is 3,500kcal

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Who would benefit from HIIT?

hiit pushup

Who would benefit from HIIT Workout?
Someone looking to burn as much fat as possible or someone looking to increase aerobic and anaerobic endurance significantly would all benefit greatly from a HiiT workout program.
Anyone who participates in a sport where the intensity varies constantly will benefit greatly as well. HiiT simulates a sport like basketball or soccer very well in that low to moderate intensity is constantly alternated with high intensity.