10 Ways Weight Training Can Help You And Your Body

weight training 10 Ways Weight Training Can Help You And Your BodyResistance training, also known as strength training or weight training has now become one of the most popular forms of exercise for enhancing our fitness and even improving athletic performance.

Basically, weight training is a term used to describe a form of exercise that forces our bodies to use our muscles against an opposing force usually represented by some piece of equipment. (Kraemer and fleck)

We can use boy weight exercises, rings, TRX, Kettlebells, weight training machines, dumbbells, barbells and bands.

Because of the popularity of weight training and programs like cross fit etc I thought I would highlight 10 ways that this type of training can help you and your body.

10 Ways Weight Training Can Help You And Your body

1. When you take part in regular weight training you will see increased health and fitness benefits such as increased strength, increased fat free mass (lean muscle), decreased body fat and improved physical performance on a day to day basis.

2. You will see other health benefits such as lower blood pressure, better insulin sensitivity which basically means your body can handle sugars better and will less likely be turned to fat.

3. Weight training can improve motor performance for example, the ability to sprint, throw and object or climb stairs and hills.

4. You can increase your maximum strength by lifting heavy and taking long rest periods and repeating. You can build up your endurance and stamina by performing longer sets and taking less rest. You can build up muscle by performing weight training with moderate reps and taking moderate rest. You can manipulate weight training any way you want to get the kind of strength or fitness you want.

5. If you want to improve a muscle specifically, the best way to do it is through weight training. You can target your arms for bigger guns, or your legs to shape them up, or your tummy and low back to strengthen your core.

6. You can increase your flexibility by training through a full range of motion thereby stretching the muscle as you are training.

7. By progressively overloading your training (adding little bits each week) you can accomplish many personal strength and fitness goals over time. This leads to a feeling of achievement and is very empowering.

8. You can balance your body by training pairs of muscle groups. If you do the front of your legs you can balance it out by training the back of the legs. The same goes for your core and arms or chest and back. With this type of weight training you will have a more balanced body and a more shapely body instead of having one part look bigger or leaner than another.

9. Cardiac muscles also undergo a transformation with regular weight training with improvements in blood flow and arterial thickness seen in subjects.

10. You can use multiple weight training techniques to prevent boredom and keep your exercise constantly challenging. This leads to ongoing improvements in your strength, the shape and look of your body and the overall healthy of your physique.

Bonus Tips:

11. Weight training can help improve your posture. By training the muscles of your upper back you can achieve the effect of opening up your chest and pulling your shoulder blades back. This will help you be more upright instead of being hunched over all day. Because you now have a better posture you can breathe easier.

12. Weight training can improve your body image and mood. I have seen many people completely change their outlook on life for the better once they feel proud of their bodies. They usually find a partner, they increase their confidence and feel better in a crowed room or speaking in front of people.

Weight training is beneficial on so many levels. All my clients do some sort or weight training whether it be one to one personal training sessions or group training. I have witnessed many people change their body shape and their overall life because they fit into their clothes better, they had the confidence to take on new tasks, they could lift their kids now and play with them longer.

If you are afraid of weight training then go and ask a personal trainer or fitness professional to help you today. They love to show you what they are good at and you never know, you could due feeling like a million dollars soon enough.

 

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A Day’s Worth Of Healthy Eating

3 meals A Days Worth Of Healthy EatingHere is a simple day’s worth of healthy eating.

I know you are super confused about eating for health these days. Can I eat gluten? What about my carbs? Is too much protein bad for you?

You know what. No matter what you eat there will be someone who finds some kind of fault in it. We will never 100% agree about what a day’s worth of healthy eating looks like.

However as always, there are timeless nutritional principles that we should all follow to cover our bases. So, a day’s worth of healthy eating might be something like the following.

  • Breakfast – fruit salad with greek yoghurt and mixed nuts and seeds + cup of green tea + cup of water

 

  • Snack – 1 medium pear

 

  • Lunch – Tuna sandwich with sliced tomato, greens, sliced cucumber and carrot – use pepper to taste

 

  • Snack – 1 handful of almonds with a banana

 

  • Dinner – Warm Mango Chicken salad - 1 small chicken breast, skin off - 60g salad mix (mix of salad leaves) - 1/2 small mango, sliced into wedges - 1/2 small avocado, sliced thinly - 1/4 cucumber, sliced thinly lengthways - 1/4 cup cherry tomatoes, halved - 2 tablespoons finely sliced spring onion - 2 tablespoons mango chutney - 1 tablespoons balsamic vinegar - 2 teaspoons hot water -
  • Instructions - Grill chicken breast on a preheated hot char grill or in a frying pan for 4-5 minutes each side. Wrap in foil and set aside.
  • Combine the salad mix, mango, avocado, cucumber, cherry tomatoes, and spring onion and toss lightly to combine.
  • Slice the chicken into thin slices and place on the salad.
  • To serve, combine the mango chutney, balsamic vinegar and water and pour over the salad.

 

  • Drinks – Herbal tea, coffee, water, fresh juices.

This day’s worth of health eating has us eating breakfast so we start the day off well. We have good sources of protein with our chicken and tuna. We have good sources of healthy fats such as avocado, greek yoghurt, nuts and seeds. We also have good waist friendly sources of carbs from our fruit and vegetables. Finally we get our fluids from water, herbal teas and coffee.

Is this too difficult to follow. I think not. Keep it simple. I love to eat bread so I have no problem fitting it into my eating without putting on weight. You can manage a day’s worth of health eating without having to be zen like in your habits.

I hope this helps. Here are some other days if you want some more ideas.

Day’s worth of healthy eating 1

Day’s worth of healthy eating 2

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5 Ways To Maintain Your Fitness Motivation

maintain 5 Ways To Maintain Your Fitness MotivationOne of the hardest things about living a healthy lifestyle is having to maintain your fitness motivation.

What happens when you have reached your weight loss goal?

What happens when you suddenly fit into those skinny jeans or that gucci shirt?

I have seen this with clients. They reach a goal and suddenly they relax mentally and completely go off the ball or slip back into old habits. They often tell me it is quite difficult to maintain their motivation.

This has led me to one of the biggest mental shifts in my job as a Personal Trainer. Now, instead of just picking a weight loss or transformation goal I try to get my clients to pick fitness habits that they can focus on. We can also call them behaviours or every day actions that they can perform to maintain their motivation.

I also try to get them to establish some non food or exercise related rewards such as:

  • A facial or pedicure
  • New clothes (or old ones you haven’t been able to wear for a while)
  • A weekend away with a loved one
  • A movie or a massage

Why – because we will all have set backs and some of our old habits will creep back in. This is normal. If you think you are going to to struggle to maintain your fitness motivation why not congratulate yourself for the things you have achieved already and focus on a new goal.

One of my clients Zoe had a weight loss goal but now she is achieving personal bests with her running. This was not her original goal but she has managed to shift to this goal because of what she has achieved with her transformation.

Your goals will change and if they do then this is the number one way to maintain your fitness motivation. If you are someone who has reached a goal and you are struggling to maintain your fitness motivation then here are 5 simple ways to help.

5 Ways To Maintain Your Fitness Motivation

1. Set yourself a challenge

  • plan to take part in a physical activity such as a fun run, a hike or a cycling trip and train towards it.

2. Use the friend system

  • make a commitment to exercise with someone; it keeps you accountable and you’ll also have someone to chat with and share the journey, which can help make exercise much more enjoyable. If you can’t find a friend to exercise with then join a fitness group - you will meet like minded people who want to achieve the same things as you.

3. Include variety in your routine

  • Keep your exercise routine fresh – add variety by changing the scenery, the time of day, the duration, intensity and frequency of your exercise. You can also add different and new activities at least once or twice a week, such as golf, strength training, boxing, swimming, gardening and yoga.

4. Use technology

  • devices such as a pedometer or portable music players can make exercise more enjoyable. Listening to music is proven to help you exercise for longer. Also with the advent of tracking devices like the fitbit you can track your sleep, your steps taken, your calories burned and this can motivate you if you like hitting daily target.

5. Reward yourself

  • helps to reinforce your healthy behaviour, and gives you something tangible to aim for. We talked about this above. Make sure you use non-food related rewards that don’t undo all your hard work, such as a massage, book or item of clothing. You can even choose rewards that bring you closer to your goal, such as a new pair of walking shoes, or a personal training session.

I hope these simple tips help you to maintain your fitness motivation. For me, I like to exercise because I enjoy it. My back gets too sore if I sit too long for many days. I don’t want to take prescription medication if I can help it and I want to be active right into my 80′s if possible.

Enjoy. tell me how you maintain your fitness motivation in the comments below.

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North Sydney Weight Loss Trainers Healthy Day Of Eating

North Sydney Weight Loss

As part of my north sydney weight loss coaching I have to educate many different people about eating healthy for weight loss and performance. However, it is all good telling people what to eat but it is better to see it in the flesh. I learn by seeing and doing things so here is a healthy day of eating from a north sydney weight loss trainer.

A Simple Day Of Healthy Eating

photo 176 300x225 North Sydney Weight Loss Trainers Healthy Day Of EatingBreakfast: 2 poached eggs with leg ham, avocado, chopped cucumber and some grapes.

 

 

 

 

 

 

Snack: One banana and a handful of trail mix which includes raisins, cranberries, cashew nuts, almonds, walnuts and some seeds.

healthy lunch 225x300 North Sydney Weight Loss Trainers Healthy Day Of Eating

Lunch: Chicken with steamed vegetables

 

 

Snack: As above

 

 

 

 

 

photo 182 300x225 North Sydney Weight Loss Trainers Healthy Day Of EatingDinner: Fish and vegetables.

Hopefully by seeing real life examples you can get an idea of what you need to eat to stay fit, lean and healthy.

I know there are tonnes of food outlets around north sydney and it is easy to be tempted by lovely warm dishes of pasta or curries but these ideas can be found at cafes.

Most cafes around north sydney will accommodate you if you just ask.

I hope these simple ideas help.

As a North Sydney Weight Loss Personal Trainer I have a real passion for helping people lose weight and get fit. I have seen first hand how it can change someones life for the better.

I like to keep things very simple as there is too much confusion about healthy eating and weight loss.

Enjoy and feel free to share.

 

 

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