The FITTIME Health and Fitness Blog

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Benefits of Cardio Training

October 29th, 2009 · Cardio Training

The Cardio Vascular System

The term Cardio relates to the Cardiovascular System. The system that is responsible for the transportation of blood throughout the body. The Cardiovascular system consists of the heart which acts as a pump and a series of interconnected pathways of arteries, veins and capillaries.

The purpose of the Cardiovascular System is to act as a circuit, transporting nutrients and oxygen to the cells of the body while at the same time removing waste material. The Cardiovascular System works in conjunction with the Respiratory System to oxygenate the blood and expel carbon dioxide.

Both the Cardiovascular System and the Respiratory System can be enhanced through repeated, extended exercise, making them more efficient at delivering oxygen to working muscles.

cardio training

Benefits of Cardio Training

Training the Cardiovascular system has many health benefits, a major one of which is weight loss. When performed correctly, Cardio exercise is the most effective way to burn fat. Plus, by performing frequent Cardio exercise you can reduce many health risks associated with obesity.

There are many other benefits that are often overlooked when it comes to Cardio training and total health. Besides weight loss, performing regular Cardio exercise:

  • Strengthens the Cardiovascular system. The heart is placed under less strain during rest and exercise as it can pump blood around the body more efficiently
  • Strengthens the Respiratory system. The lungs have a greater capacity to intake oxygen
  • Improves bone density, lessening the chances of developing osteoporosis
  • Lessens the chances of developing Coronary Artery Disease. Heart Disease is one of the leading causes of death in both men and women
  • Helps to prevent and lower high blood pressure
  • Improves blood flow to the entire body
  • Releases endorphins, chemicals produced by the brain that make you feel good
  • May reduce your chances of getting certain types of cancer
  • Helps to prevent many weight related diseases including type 2 diabetes

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5 Rules For Ripped Abs

October 11th, 2009 · Tips To Quick Muscle Gains

We all want Ripped Abs. Celebrities have them, models have them, but how do WE get them? Below are 5 rules you MUST obey in order to get the washboard stomach of your dreams.

six pack abs

1. Work your transversus abdominis- The transversus abdominus is the muscle located behind your rectus abdominis or ‘six pack muscle’. This muscle is primarily a postural muscle with its main function to provide support though the lower abdominal region. If you have a strong transversis abdominis you will be able to lift heavier weights during your workout with all body parts as you will have far greater stability through the mid section (core).  Working this muscle also helps to improve your posture and flatten out your stomach area as well as helping to tuck in your butt.

2. Work your lower abdominals as well as your upper abdominals- Contrary to popular belief, your rectus abdominis (six pack) is only one muscle, not six. It is however, more beneficial to target the upper and lower portions of this muscle separately to get the full six pack effect.

3. Healthy Eating Plan-EVERYONE has a six pack; it’s simply a case of whether or not you can see yours. For most people, their six pack is hidden behind a wall of fat. In order to see it you must follow a healthy eating plan to help to melt away the layers of unwanted fat, obscuring your washboard stomach. Regardless of what infomercials have told you, 5 minutes a day on the latest contraption while you sit in front of your tv WONT do it!

4. Have a well structured, all over resistance program- The more muscle you have everywhere, the easier it is to burn fat from everywhere. For muscle to exist burns calories, so the more you have of it, the more fat you will burn!

5. Work your lower back muscles as much as you work you abdominals- Everyone wants a ripped six pack but if you don’t work your lower back muscles as much as you do your abs then you will create an imbalance in the core which can lead to problems with your lower back and hips. Nothing stunts progress like an injury!

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Eating Heart Healthy

September 30th, 2009 · Healthy Eating

Eating Heart Healthy

The following is a list of foods that are great for maintaining and improving the health of your heart, they include:

Nuts, Seeds and Oils

Nuts and seeds are an excellent source of both Polyunsaturated and Monounsaturated oils. These oils help to maintain the health of the cardiovascular system thanks to their anti inflammatory and anti coagulant properties. They also help to lower LDL or ‘bad’ cholesterol and there is evidence to suggest that they may even increase HDL or ‘good’ cholesterol. It is thought that HDL can remove cholesterol from the arteries and transport it back to the liver for excretion or to be re-utilized.

Nuts and seeds are also excellent sources of the minerals calcium, magnesium and potassium. These minerals are needed to maintain proper muscle and nerve function and therefore help to assist and maintain healthy heart rhythm. These minerals also play an important part in helping to relax the cells, which can help to lower blood pressure.

Nuts and seeds are a great natural source of vitamin E. A powerful antioxidant vitamin noted for its heart protective qualities.

Some of these foods include Avocadoes, Almonds, Brazil Nuts, Cashew Nuts, Walnuts, Hazelnuts, Peanuts, Pine Nuts, Flaxseeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Flaxseed Oil and Olive Oil.

Remember to store your nuts, seeds and oils in the fridge. This will help to keep the oils they contain from going bad.

Some oils like Flaxseed Oil cannot be used for cooking as they have a low tolerance to heat and will go bad if they are used. Instead drizzle onto fresh salads or onto your morning bowl of oats.

Nuts contain heart healthy oils

Nuts contain heart healthy oils

Oats

Oats are fantastic for the health of the heart thanks to their high fibre content and  unique compounds that they contain called Avananthramides. Together, the two help to protect ‘good’ cholesterol from free radical damage and at the same time eliminate ‘bad’ cholesterol.

Berries and Red Grapes

Berries are loaded with antioxidants. A diet high in antioxidants is important in maintaining a healthy heart and cardiovascular system. Blueberries and Red grapes also contain certain antioxidant compounds that have been noted for their positive health effects on the heart as well.

Green Tea

Green Tea possesses a range of important health promoting qualities including strong heart protective benefits. The goodness of green tea has demonstrated the ability to help protect the cardiovascular system from free radical damage and may even be able to help lower high blood pressure.

Garlic and Onions

Garlic and Onions are great for the health of the heart as they have blood thinning and anti clotting properties.

Citrus Fruits

Citrus fruits are high in Vitamin C, a powerful antioxidant vitamin that helps to protect the heart and cardiovascular system.

citrus fruits

Beetroot

Eating fresh Beetroot can help to lower blood pressure thanks to its ability to dilate and ‘relax’ blood vessels. Beetroot also possesses cleansing and detoxifying properties.

Broccoli and Spinach

These two super foods are loaded with many antioxidants, vitamins and minerals essential for maintaining a healthy heart.

Broccoli is rich in a range of heart healthy nutrients

Broccoli is rich in a range of heart healthy nutrients

Fruits and vegetables

All fruits and vegetables are great for your health. Choose a wide variety and try to pick fresh, seasonal and organic Fruits and vegetables. This will help to minimize the time they may have been in storage or frozen and help to eliminate the chance that they contain nasties like pesticides. The fresher they are, the healthier they are.

Tips for keeping your heart healthy

  • Exercise There is plenty of evidence that suggests that exercise like walking, jogging and cycling can help to strengthen and maintain the health of the cardiovascular system. It helps to reduce cholesterol and can also help to lower high blood pressure. If you have never exercised before, seek medical clearance before beginning and remember to start off at your own pace, gradually improving as you get fitter and stronger.
  • Avoid eating packaged and processed foods as they are nutritionally void and are full of salt, fat and sugar.
  • Limit eating out as takeaway and restaurant foods often contain a lot of salt, fat and sugar.
  • Limit your intake of red meat as it can be high in saturated fats
  • Drink plenty of water Our bodies comprise of about 60-70% of this vital liquid. Keeping the body well hydrated helps to relax the cells, serving to lower blood pressure as well as helping to eliminate waste and toxins from the body.

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Building a Strong and Healthy Body

August 4th, 2009 · Getting the Most Out of Your Resistance Workouts

We’ve received a lot of emails from people asking why in the FITTIME 12 Week Challenge are the compound exercises performed before the isolations. Usually most programs will have you do it the other way around. Here is a brief explination as to why we order them this way…

All the exercises in both the male and the female FITTIME Resistance Program have been ordered specifically to help you achieve the fastest possible results.
For this reason, compound exercises are always performed before isolation exercises.

This is because a compound exercise movement more closely matches natural, functional movements of everyday life. For example, pushing or pulling something heavy. If we need to push something with force we naturally incorporate our arms, shoulders and chest muscles into the movement.

We do not simply try to push with arm strength alone. This is the way the human body is designed to work. The body will always try to adapt by growing stronger to make the task easier.

The main pushing muscles of the upper body

The main pushing muscles of the upper body

Because of this reason the body will prefer to grow in proportion, maintaining its strength ratio. For example, when we push an object with force, a certain percentage of the ‘push’ comes from the chest, the shoulders and the arm muscles. As the chest is the biggest pushing muscle it makes up a greater percentage of the overall ‘push’. But what happens if we over train the Triceps muscles of the arms to do more than their natural share of ‘pushing’?

The answer is that it upsets the ratio, creating imbalance in the body. As the body prefers to grow in proportion, you will be able to get far greater results if this natural ratio is adhered to.

Why?

The reason is that the body is structurally designed to work a certain way. This includes the frame (skeleton) and tissues (muscles, tendons, ligaments etc). Try and change the ratio and it will result in injury and imbalance. The body will naturally try and prevent this from happening.

It will be easier to increase both strength and muscle growth if the body gains them proportionally. Training the body in this way means that your pushing strength will increase but your pushing ratio will be maintained.

Starting with the more functional and natural movements of the compound exercises we can safely lift heavier weights. These are the muscle building sets. They require a heavier weight to be lifted less times.

Plus, having the full use of the supporting muscles during these heavier sets means a greater reduction of stress on the joints, allowing you to frequently increase the resistance while limiting the chance of injury.

It is these compound sets that form the strong foundation of the FITTIME Resistance Programs. This is evident in the way your body develops – stronger, more balanced and in proportion.

Isolation sets are the definition sets. These sets isolate singular muscles and fine tune their development.

Many people try to lift too much weight during an Isolation Exercise when only one muscle group is active, placing tremendous stress on the ligaments, tendons and joints. As a result, most people incorporate a swinging technique to assist them in the lift (this means that it becomes a compound exercise anyway).

The weight is now being moved by momentum, detracting greatly from the resistance that is actually being placed on the targeted muscle. This results in limited muscle growth and significantly increases the chance of injury.

If used correctly however, Isolation Exercises can be a crucial tool in creating muscle definition for that ‘shredded’ or ‘sculpted’ look.

By training Isolation exercises after the Compound, you have successfully pre fatigued the muscles (and satisfied the ego). You are now forced to lift significantly lighter weights.  Doing this means you can now correctly perform the exercise without bad, swinging technique and effectively ‘isolate’ the muscle you are targeting.

It is the unique FITTIME combination of both Compound and Isolation sets that can create a strong, functional, well balanced body.

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The Order of Success

August 4th, 2009 · Getting the Most Out of Your Resistance Workouts

Next time you are in the gym, look around at others working out. How many peolpe are doing random exercises in no specific order? You will probably find that many are training this way. To get the best results it is imperative that you have structure and order to your workouts. Here are some major reasons why…

Not only is it very important that all of the major muscle groups of the body are incorporated into a resistance program, it can be just as important that the muscles are worked in the correct order.

As a general rule, the biggest muscle groups should be worked first when your energy levels are highest. For example, when training the legs, the Quadriceps (thigh) muscles should be worked before the Calf muscles.

One reason for this is that the Calf muscles are a support muscle needed during the exercises that work the larger Thigh muscles.
If the Calves were worked first, it would detract from the effectiveness of the Thigh workout.

Another reason for this is that the smaller muscle groups control movements that are extensions of the larger muscle groups. For example, the Bench Press is considered a Chest exercise. This means that it is designed to work the Pectoral (chest) muscles.

bench press

bench press

This exercise however, incorporates the front of the shoulders and the Triceps (upper arm) muscles. Because the Chest muscles are a larger and more powerful muscle group than the Triceps, the Chest would be unable to work to maximum capacity if the Triceps were already fatigued before you had began the bench press.

It is also very important that the core muscles of the lower back and abdominal region are worked at the end of a workout. This is because these muscles play a huge role in stabilizing the body during most other exercises. If the core muscles are pre fatigued, it can affect the ability of other muscle groups to perform to their maximum.

Plus, if the core muscles are pre fatigued the chance of injuring other muscles and joints is greatly increased because of the decrease in support and stability.

Try incorporating these tips next time you hit the gym and let us know the difference they make…we’d love to hear from you…

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What Should I Be Eating?

August 4th, 2009 · Healthy Eating

I was recently involved in a conversation with several people at the gym. Some of these peolple had been exercising for many years and knew quite a bit about exercise. As the conversation shifted to basic nutrition I was shocked as to how little most of them knew.

The truth is that the biggest health gains can be made through changing what you eat.

When it comes to our health, a nutritious diet is of the utmost importance. Our very existence relies on the nutrients we absorb from our food.

The actual functions of the body are very complex and the nutritional requirements that are needed to maintain these functions are just as complex but with a fundamental understanding of what is happening you can begin to take control of your eating habits.

Fruits and Vegetables are packed with goodness

Fruits and Vegetables are packed with goodness

Macronutrients

Macronutrients are nutrients that the body requires in relatively large amounts. They include Carbohydrates, Fats and Proteins.

The body’s preferred fuel source is Carbohydrates, next Fats then Proteins. Fats and Proteins are primarily used to build tissues and cells within the body. The body prefers to source its energy from Carbohydrates so that the Fats and Proteins consumed in the diet can be reserved for that purpose.

All have an energy value known as Calories or Kilojoules.

1 gram of each has the following energy values:

Macronutrient

Carbohydrate 4 Calories, 16.7 Kilojoules
Fat 9 Calories, 37.7 Kilojoules
Protein 4 Calories, 16.7 Kilojoules

Carbohydrates

Carbohydrates are the body’s preferred fuel source. There are two different types, Simple Carbohydrates and Complex Carbohydrates. Both are used as energy for the body.

Simple Carbohydrates

Simple Carbohydrates are easily absorbed by the body and quickly converted into energy. More commonly known as sugars, they are found in whole foods like fruit and some vegetables and refined food products like:

Cake candy
Soft drinks
Candy
Chocolate
Fruit Juice
Table Sugar

The problem with these refined foods is that because they contain little nutrition, the sugars are easily and quickly absorbed by the body.

This can lead to problems associated with over production of insulin which we will talk more about later.

Fruits and some vegetables contain simple carbohydrates, but they do not have the same effect on insulin production.

This is because they are considered ‘whole’ foods which mean that they contain many other nutrients like vitamins, minerals and fibre so the body will absorb the carbohydrates at a more even pace.

These foods will provide you with a continual energy release as opposed to sweet junk food that will give you a quick burst of energy and then leave you feeling flat.

Complex Carbohydrates

Complex Carbohydrates take longer for the body to convert into energy and therefore provide the body with a more sustained energy release. They are found in foods like vegetables (especially those of the green, leafy variety) and whole grains.

Fats

Fats have many important functions within the human body including helping to maintain a healthy brain and vision and providing protection and insulation for the organs.

Some fats are essential and some fats are not.

It is important to know the differences and also the amounts of the different fats that you consume.

Saturated Fats ‘Bad Fats’

Saturated Fats are found in foods like red meat, poultry skin, milk, cheese, butter, cream and ‘Tropical Fats’ like coconut oil, and palm kernel oils. These fats are usually solid at room temperature.

Excess consumption of Saturated Fats is a major contributor to elevated blood cholesterol levels.

Monounsaturated Fats ‘Good Fats’

Monounsaturated Fats are found in foods like olives, olive oil, peanuts, and avocados. They are usually liquid at room temperature.

Consuming Monounsaturated Fats can help to lower blood cholesterol levels.

Omega 9 Fatty Acids are considered Monounsaturated Fats.

Polyunsaturated Fats ‘Good Fats’

Polyunsaturated Fats are found in foods like fish, seafood, flaxseeds and sunflower seeds. These fats are usually liquid at room temperature. Consuming Polyunsaturated Fats can help to lower blood cholesterol levels.

Both Omega 3 and 6 Essential Fatty Acids are considered Polyunsaturated Fats.

Protein

Protein is needed by every cell within the body in order to function. Some proteins are necessary for metabolism, while others are needed for processes like immune response and cell signalling. Protein is also needed by the body to build and repair tissues like muscle and tendons as well as the skin, hair and organs.

Protein is made up of chains of Amino Acids and these Amino Acids can be categorized as either essential or non essential. If an amino acid is considered to be essential it means that it cannot be made by the body and so it must be consumed in the diet.

Eggs are an excellent source of Protein

Eggs are an excellent source of Protein

Micronutrients

Micronutrients are nutrients that need to be consumed in relatively small amounts. Despite the fact that some minerals like Calcium, Magnesium and Potassium are required in fairly large quantities all vitamins and minerals usually fall into this category.

I hope this provides you with some useful information and aids you in your quest for better health and fitness. I’d love to hear what you think…post a comment and let me know…

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Traps of the Modern Day Diet

August 4th, 2009 · Traps of the Modern Day Diet

We get many emails asking us about the latest weight loss products and diet fads. It is important to understand WHY these products and fads don’t work and why, in many cases, they can actually be quite dangerous.

It is also important to explain that our eating patterns have evolved over many hundreds of years and to also explain the radical changes that have been incorporated within the last 100 years to give you a better understanding of what a healthy diet must consist of.

Our eating patterns have slowly evolved over thousands of years and as the human race spread across the entire planet, new foods were discovered and added to our diets. The human body has adapted to incorporate these changes.

The foods we ate were natural and seasonal. Chock full of vitamins and minerals and in most instances, consumed fresh. After thousands of years of practice, this is what our bodies are still used to.

Fresh, seasonal fruits are both delicious and nutritious

Fresh, seasonal fruits are both delicious and nutritious

In modern times, with the advent of supermarkets and the pace of our hectic lifestyles, we now favour convenience over nutrition. Foods now come pre prepared, pre packaged and ready to eat.
Preservatives must be added to the food in order for it to last on the shelf. Artificial colourings and flavourings are then added to make the foods look and taste appetising.

In terms of human evolution, these artificial additives have been added to our diets very recently so it is still not clear as to what effects they may have on us in the long term.

Anecdotal evidence points towards a trend between these chemicals and health problems like attention deficit disorder (ADD) and learning difficulties in children, allergic reactions and even cancer.

Over the last twenty years, the fast food culture has lead to an epidemic of obesity. In an effort to enhance flavour, the salt, sugar and fat content of many foods is now in some cases two to three times what it once was.

While the link between obesity and excess sugar and fat consumption is obvious, it is now becoming apparent that salt is a major contributor to obesity as well.

This is most likely due the fact that the more salt we consume, the thirstier we become and instead of drinking water, many of us prefer to reach for the soft drink to quench our thirst. Soft drink, loaded with sugar, is also full of artificial colours and flavours.

So why do we eat it?

You wouldn’t dream of running your car on anything besides what it was designed to run on. We all know that it would definitely affect the performance of the car and eventually lead to damage.

Our bodies are no different. Just because we can eat something, it doesn’t mean that we should!
With the link between diet and health more obvious than ever before and more and more people telling us about what we shouldn’t be eating isn’t it more important for us to understand what we should be eating. We have to eat something right? What is the healthy alternative?

Ever heard ‘Eat a well balanced diet with plenty of fruits and vegetables…’ what does this mean? Why should we eat plenty of fruits and vegetables?

Once we realize that we are in control of what goes into our mouths, and begin to make informed choices about what we eat these choices will begin to have a positive effect on every aspect of our life.

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Common Fears for Females

August 4th, 2009 · Knowing your Weakesses

female working out

We contsantly recieve questions from women concerned with resistance training.  So I thought we should put an end to some myths once and for all and address some of these fears.

Females tend to want to stay clear of weight training or at least limit the amount they do. This is because it is often thought that weight training will make them too big or too muscular. In reality, it is extremely difficult for a woman to get too big. Females simply do not have the same genetic structure as males. The hormone Testosterone is largely responsible and the fact is that females in general, produce far less of this hormone than males.

The reality is that weight training for females creates symmetry and a strong and balanced body. Weight training also has a host of other benefits like increasing bone density, an important factor in helping to guard against osteoporosis. Not to mention the more muscle you have, the more calories you burn. Even while you are asleep.

Many females also tend to over do exercises that target the tummy, hips and thighs believing that it will burn the fat from this area. This is a myth. The truth is that females do have a predisposition to store fat around these areas but while resistance training will increase strength and create shape, it is cardio training that is the most effective way to eliminate fat from these areas.

Remember, it is the right combination of both resistance and cardio training that will give you the fit, shapely body you are after.

Like anything in life it is all about balance. If your workout program isn’t structured to include all aspects of fitness training you really won’t see the results you are after.

Is your program missing something? Or do you have some concerns about a certain type of training? Leave a comment below, we would love to hear from you!

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The Male Ego

August 4th, 2009 · Knowing your Weakesses

six pack abs

One of the biggest factors I see holding back males in the gym time and time again is the male ego.

When lifting weights, the Male ego will generally choose to sacrifice correct technique in order to lift more weight. Males have to push the big numbers.

Males also tend to focus on the big 2: Biceps and Chest. These are what are often referred to as the ‘show’ or ‘beach’ muscles.

What they fail to understand is that if they develop a big chest they will need an equally big back to support it.

How many times have you seen guys who look like they fill out their t-shirt but if you take a closer look you notice that they have a stooped posture, their shoulders sit forwards and their neck is hunched?

This is due to them over training of chest while neglecting the muscles of the back. These bad training habits lead to alignment problems, imbalance and eventually, injury.

As we have mentioned before, the human body likes to grow evenly, so if you neglect working your back, it will hinder the development of your Chest. This same factor applies to every part of the body, the upper body, the arms, the legs and the lower back and abdominals.

Males in general also prefer to skip cardio. Why waste time running for 30 mins when I could be curling some serious weight instead?

Many males in gyms today are already quite big but lack definition. Their muscle is already there but it is hidden under a layer of fat, but for some reason they try and curl heavier weights to get the chiselled look that they are after.

Most guys don’t realize that if they spent less time focusing on weight training only and more time doing cardio they would begin to see the results that they are looking for and in relatively quick time.

Remember weights build muscle, cardio burns fat. Everybody has a six pack; it’s whether or not you can see it that makes the difference.

Once you’ve identified your weaknesses you can turn them into your strengths. Harness your ego to build success.

What do you think? We’d love to hear from you! Leave your comments below.

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Stop blaming Genetics!

July 30th, 2009 · Uncategorized

family exercise

Have you ever heard people blame their current weight problem on their genetics? I’m just “big boned” or “I have my mother’s thighs”. It is a very convenient excuse for being overweight! But let me ask you this, how much can your genetics actually change in just a few generations?

Look back at your grandparents or your great grandparents; did they have a weight problem? Truth is that the only thing that has changed dramatically in just a few generations is our fast paced lifestyles. We now favor convenience over nutrition. The foods we eat now come pre prepared; pre packaged and ready to eat. Plus, we are eating more of these poor quality foods and moving far less!

The scary thing is that these poor eating habits are being past to future generations. What bad habits are we unwillingly passing on to our kids?

Once we realize that we are in control of what goes into our mouths, and begin to make informed choices about what we eat, these choices will begin to have a positive effect on every aspect of our life. ‘Your body is a direct reflection of your lifestyle.‘ If you learn how to positively change your lifestyle your body will follow. Results are inevitable!

This is further backed up by the recent article in the Herald Sun http://www.news.com.au/heraldsun/story/0,,25777147-5005961,00.html

It suggests that it is behavioural rather than genetic factors that have a greater influence in determining whether children become obese. Children become obese as a result of being influenced by their same-sex parent, not as a result of genetics, according to this new study.

We would love to hear what you think?

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