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June 2019 - Fitness Inside Out

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21 June 20190

When clients ask us do I get in the fat burning zone and how often do I need to train the general rule or recommended guidelines for exercise are: 150 minutes of moderate aerobic activity each week, or 75 minutes of vigorous aerobic activity per week.

‘Moderate aerobic activity’ is defined as swimming, walking, mowing the lawn, gentle bike riding.

‘Vigorous aerobic activity’ is defined as running, aerobic dance class, stair climbing.

It is recommended when you participate in these activities your heart rate is in the ‘fat burning zone’. This means that you exercise at a level of intensity where you are able to keep your heart rate at 60-80% of your maximum. (Maximum heart rate is 220 minus your age). This type of exercise is also known as steady state exercise.

You may have heard of, or even participated in, HIIT; High Intensity Interval Training. HIIT is where you train with short time periods (intervals) of hard and fast (high-intensity) exercise. Essentially, HIIT workouts involve a work period and a rest period. Your ‘rest’ period is spent with you doing a low-intensity activity, or simply resting. The ratio of work to rest can vary depending on your goal.

There are claims that HIIT is more beneficial for you than steady state exercise. The theory is that you achieve a higher EPOC (Excess Post-exercise Oxygen Consumption) after exercise with HIIT and therefore a better caloric ‘after-burn’. Also with the intermittent high intensity bursts of exercise it is thought to benefit the cardiovascular system more than steady state exercise.

The facts: There are studies to show there is a higher EPOC after HIIT compared to a steady state exercise session of the same duration. So does this mean we all need to be doing HIIT sessions?

It’s not a matter of what exercise is right, it’s a matter of what exercise is right for you?

By: Kerrie Haines – Fitness Inside Out Personal Trainer (Brisbane)

For more information about how a Fitness Inside Out can help you, email us today 


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21 June 20190

How to lose weight on a budget. If you are just getting started on your weight loss journey here are some of our tips.

  1. Whole Foods
    Little is know about weight loss supplements and whether there are actually effective and if they cause more harm than good. We recommend to stick to lean proteins, whole grains, healthy fats and plenty of fruits and veggies.
  2. Eat At Home
    Eat more meals at home and take your lunch to work. Eating at home allows you to manage what goes into your meal along with the portion size.
  3. Plan Your Weekly Meals
    Food Plans are great for managing what you eat. When you plan out your meals for the week (including snacks) you don’t overbuy and you get to use up all of your fresh produce before your next grocery shop.
  4. Budget Friendly Proteins
    Protein is key to any weight loss program as it helps you feel full and stops you snacking. You do not have to splurge on expensive cuts of meat to get your daily protein requirements. You can choose canned tuna, eggs or beans.
  5. Get a Training Partner
    Train with a partner or friend, not only will they keep you motivated but you can share in the cost of hiring a personal trainer.
  6. Drink Water
    Tap water is free. This is the most budget friendly drink you can have. Carry a water bottle with you everywhere, not only will it help you keep hydrated but will help you ward off the snack cravings.

How to Lose Weight On A Budget – Recipes

Breakfast for the Week Scrambled Eggs 

Tuna Avocado Egg Salad

Easy Slow Cooker Minestrone

Low Carb Tuna Salad with Peanut Dressing

North African Beans and Eggs