Thursday, 14 August 2014
Tuesday, 15 April 2014
Tuesday, 4 March 2014
Cardio Vs Resistance training
A good friend asked me this question, as promised I said to her I will blog and explain the answer. So I am going to go straight in without going all rocket science on the subject.
A lot of fitness professional give so many different answers regarding this subject, I have heard a few state to their clients cardio is the best form of fat burning, don't do weights you will bulk, adding individual women thinking the same way.
I personally think that resistance training is more effective to fat loss in the long term than cardio and here are my reasons why:
Firstly lets look at the benefits resistance training has on your metabolism:
I firstly tick the boxes in favour for resistance training over cardio, this being based on the calorie burn after the workout is completed.
Studies have shown/ demonstrated after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, which means rather than burning for example 60 calories an hour while sitting and watching TV, your burning 70.
You may be thinking what a big deal that is, just an extra 10 calories been used up, when you multiply this by 36 hours you can see what a huge difference this makes in your daily calorie expenditure over that day and a half.
On a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus burning capacity.
Cardio training you might get an extra 40-80 calories burned after a moderate paced sessions and this will depend upon the exact intensity and duration of your workout.
To generate a high amount of post-calorie burn from aerobics, you will have to be doing it for a very long duration of time, note: individuals that are capable of doing such don't need to be concerned with fat loss in the first place, usually body types ectomorphs who are the types that can eat what they want and not put weight on are the favourites here, it's no wonder these body types are usually long distance runner's.
Weight training promotes long term metabolic increases:
Bare in mind that fat loss is a long term factor than short, it's great to be burning calories for 36 hours after the workout, though this will not help you in two weeks from now unless you are consistent with your workout.
Weight training if continued will enabled you to build up a larger degree of lean muscle mass, this then serves as your calorie burning powerhouse in the body.
When calculating your basal metabolic rate- (which is how many calories you would burn if you lied in bed all day and do nothing but breath), one of the factors that goes into this is your total body weight.
The most accurate equations will take into account lean body mass, representing your muscles, bones and organs, therefore the more muscle you have on your body the higher this rate will be adding the better the calorie burning you will obtain 24/7.
Weight training and total body reshaping:
Another benefit that resistance training has over cardio is that it completely allow you to reshape your body, lets not get it twisted, cardio training generally will help you loose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle, equalling to a smaller version of yourself.
Ever saw a person that has lost a lot of weight though still looks soft- meaning they have no muscle definition? this is a great of example of someone that does more cardio training and little to no resistance training.
Word of advise ladies:- when faced with weights don't be scared to go a weight higher (obviously this should be taken into account that this comes with time, adding technique is a favourite as you don't won't to injure yourself before you can see the results) and the myth you will get bulky is absolute rubbish, this is an unfortunate misperception as the fact is women do not have enough testosterone in their body to develop this degree of musculature naturally unless on the gear (steroids), it's not to say that a women can workout eat clean can still have a muscular definition she just won't be huge, adding body types that are mesamorphs will see a quicker definition and lasting result if the proper diet is placed.
The hormonal environment and weight training:
when weight training it places the body in an anaerobic state (more information on anaerobic visit:
http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/cardiovascular_fitness/cardiovascular_fitness_activity_5.pdf)
and encourages muscle mass gain.
Cardio on the other hand promotes higher levels of Cortisol release- (more information on cortisol visit:
http://stress.about.com/od/stresshealth/a/cortisol.htm)
and this is the primary hormone that does encourage lean mass loss, as well as fat accumulation around the abdominal region.
I could go on and on of the benefits of resistance training over cardio, but when it comes to cardiovascular training (heart and lungs) you can not beat cardio training and is a favourite for heart suffers when rehabbing.
I would not exclude either cardio or resistance training from anyones workout.
But I will say this to someone wanting to loose weight defiantly incorporate this into your workout and start your weights at a low levels before building them up, make sure you are eating well this does not mean a mass amount of protein as explained in my last blog of the dangers of a high protein diet can do to your body over a period of time, instead still get your protein as well as your carbs (future blog coming soon) of course your vegetables and fruits and plenty of water is served better then downing a protein shake as a means to a pre-workout.
If you are a long distance runner and do not incorporate resistance training, you have a higher risk of developing osteoporis and brittle bone, bare in mind that if running on hard surfaces and you have no muscle mass to shield your bones you are exposing your joints to severe battering of the hard surface you are running on.
Friday, 14 February 2014
Introduction to Proteins and the dangers of having a high protein diet
We have all heard the conspiracy theories regarding Protein.
The sad thing is that a lot of Fitness Professionals preach these to their clients, advising them not to consume carbs and stick to Proteins with their diets, really!
I am going to set the record straight, as were I am standing a lot of Fitness Professionals need to re-read on their nutrition not only understanding the roles of Proteins, but how Carbs are needed to.
(I will write another blog in the future regarding Carbohydrates and their roles they play in the body, today I will stick with Proteins)
For today I will stick with explaining Proteins and their roles in a diet, to the recommended amount needed as a diet, and the main point the risk of too much Protein consumed over the years and the dangers it has on your body, firstly lets start from the start.
Introduction to proteins:
Protein is the main nutrient for building blocks for many of our bodies tissues.
It has a structural as well as a function roles within the body, as well as acting a secondary source.
Role of Protein in the body:
Protein is more versatile than Lipids- which is a group of molecules includes; Fats and Oils, Waxes, Phospholipids, Steroids (like cholesterol and some other related compounds, Carbohydrates has a range of diverse functions within the body, these can be structural and functional Proteins.
Structural- Includes the muscles, bones and nails.
Functional- Includes enzymes and hormones.
Protein is also used as an energy source and can provide 4kcal per gram, because of the vast range
of other roles that protein plays in the body, it is not considered a major energy source under any normal circumstances.
Recommended Protein intake:
For a person who is less active (the chair bound people who rarely lift weights let alone exercise), they are recommended an intake of Proteins of- 0.75kg of body weight per day, this increases to
1.2 - 1.5 per kg of body weight per day for strength and endurance athletes.
Note: Protein should make up around 10-15% of your total energy intake:
Insufficient amounts of Protein in a diet can be harmful on the body.
Where malnutrition occurs due to lack of high Proteins in foods you will find it more common to see diseases such as Kwashiorkor- which is characterised by typical malnutrition symptoms; for example:
irritability, fatigue & lethargy.
If deprivation continues past this point you may start to notice growth failure amongst children, Oedema- for more information visit:
http://www.nhs.uk/conditions/Oedema/pages/Introduction.aspx and weakening of the immune system.
Two more serious cases that can be found in people with Protein energy malnutrition are;
Marasmus and Marasmic- commonly diseases in poverty stricken areas and developing countries- for more information visit:
http://www.unicef.org/nutrtion/training/2.3/4.html
Contrary to popular belief too much Protein can be a real risk to your health and performance in everyday life.
Food standards agency of the UK, has always recommended that people reduce the amount of animal Protein that they consume in their diet.
When more Protein is consumed than the body requires, it cannot be stored, instead it gets broken down by the body and part of it is then excreted by the kidneys & the remaining amount is then converted and stored as Fat; this is due to the body only being able to utilise 20-30g of Protein at any given time.
Risks of excessive Protein intake:
If a high Protein diet is consumed over the years, then bluntly you leave your-self vulnerable to risks such as:
The risks above are more commonly known with Body Builders who are always consuming Protein.
Protein is only a secondary fuel, having no Carbohydrates in their diet can lead to the disassembly of body tissues to use Protein as energy: so you should consume adequate amounts of Carbohydrates in your diet to avoid breakdown of body tissue, this is why it is essential to include Carbohydrates in your diet.
I hope this has sum-up an understanding to someone reading this who is a novice regarding this subject?
Please feel free to comment any questions you didn't understand in this blog I will be delighted to answer all questions?
To the fitness Professional. directed especially at those that advise regarding, competition prep in general to their clients to consume a high intake of Protein and only Protein:
Dear client of theirs my best advise is to suck them!
The sad thing is that a lot of Fitness Professionals preach these to their clients, advising them not to consume carbs and stick to Proteins with their diets, really!
I am going to set the record straight, as were I am standing a lot of Fitness Professionals need to re-read on their nutrition not only understanding the roles of Proteins, but how Carbs are needed to.
(I will write another blog in the future regarding Carbohydrates and their roles they play in the body, today I will stick with Proteins)
For today I will stick with explaining Proteins and their roles in a diet, to the recommended amount needed as a diet, and the main point the risk of too much Protein consumed over the years and the dangers it has on your body, firstly lets start from the start.
Introduction to proteins:
Protein is the main nutrient for building blocks for many of our bodies tissues.
It has a structural as well as a function roles within the body, as well as acting a secondary source.
Role of Protein in the body:
Protein is more versatile than Lipids- which is a group of molecules includes; Fats and Oils, Waxes, Phospholipids, Steroids (like cholesterol and some other related compounds, Carbohydrates has a range of diverse functions within the body, these can be structural and functional Proteins.
Structural- Includes the muscles, bones and nails.
Functional- Includes enzymes and hormones.
Protein is also used as an energy source and can provide 4kcal per gram, because of the vast range
of other roles that protein plays in the body, it is not considered a major energy source under any normal circumstances.
Recommended Protein intake:
For a person who is less active (the chair bound people who rarely lift weights let alone exercise), they are recommended an intake of Proteins of- 0.75kg of body weight per day, this increases to
1.2 - 1.5 per kg of body weight per day for strength and endurance athletes.
Note: Protein should make up around 10-15% of your total energy intake:
Insufficient amounts of Protein in a diet can be harmful on the body.
Where malnutrition occurs due to lack of high Proteins in foods you will find it more common to see diseases such as Kwashiorkor- which is characterised by typical malnutrition symptoms; for example:
irritability, fatigue & lethargy.
If deprivation continues past this point you may start to notice growth failure amongst children, Oedema- for more information visit:
http://www.nhs.uk/conditions/Oedema/pages/Introduction.aspx and weakening of the immune system.
Two more serious cases that can be found in people with Protein energy malnutrition are;
Marasmus and Marasmic- commonly diseases in poverty stricken areas and developing countries- for more information visit:
http://www.unicef.org/nutrtion/training/2.3/4.html
Contrary to popular belief too much Protein can be a real risk to your health and performance in everyday life.
Food standards agency of the UK, has always recommended that people reduce the amount of animal Protein that they consume in their diet.
When more Protein is consumed than the body requires, it cannot be stored, instead it gets broken down by the body and part of it is then excreted by the kidneys & the remaining amount is then converted and stored as Fat; this is due to the body only being able to utilise 20-30g of Protein at any given time.
Risks of excessive Protein intake:
If a high Protein diet is consumed over the years, then bluntly you leave your-self vulnerable to risks such as:
- Dehydration
- Kidney Failure
- Increase chance of Osteoporosis by accelerating mobilisation & excretion of Calcium.
- Excess Protein being converted to body fat, leading to weight gain.
- Foods with high Protein contents usually have a high Fat content.
The risks above are more commonly known with Body Builders who are always consuming Protein.
Protein is only a secondary fuel, having no Carbohydrates in their diet can lead to the disassembly of body tissues to use Protein as energy: so you should consume adequate amounts of Carbohydrates in your diet to avoid breakdown of body tissue, this is why it is essential to include Carbohydrates in your diet.
I hope this has sum-up an understanding to someone reading this who is a novice regarding this subject?
Please feel free to comment any questions you didn't understand in this blog I will be delighted to answer all questions?
To the fitness Professional. directed especially at those that advise regarding, competition prep in general to their clients to consume a high intake of Protein and only Protein:
Dear client of theirs my best advise is to suck them!
Monday, 9 December 2013
It's almost 2014 what I have been up to:
Due to hectic lifestyle I am living throughout 2013, it has been a crazy, but educating experience, did I mention the trials of tough workouts, teaching Personal Training and enduring severe pains from a pin left in one of my toes.
Just one year out from having my operation I achieved one of my goals and that was to compete in 2013 which I did at the London O2Indigo for the WBFF event.
My main goal was not to trip up in front of the crowds with the 6inch heels I had to wear and the other was to smash it on stage which I did, (what nerves)!!
The experience was phenomenal, I shared a hotel with my crazy and amazing friend Donna De Lissa, competing still at the age of 51 one word (Wooooooooooow), I got to meet amazing women with inspiring stories and how fitness has change their life.
I also networked which was my biggest goal and with a big smiley face I got the info I wanted.
Competing for The WBFF was an emotional ride, having to shut down my social life was the biggest challenge, not helping the fact that I am hyperactive so getting to bed early was not always an easy agenda.
But through doing this and keeping a good control right to the end, I mean no sugar intake, no fried foods or processed, I was feeling fully focussed had bags of energy and was ready to take anything physically and emotional that came in my path.
It just goes to show when keeping a regular regime with exercising and clean eating really is the antidote to the solution.
I never got placed but it felt good standing next to girls that I had 10 years+ on and was tighter and in better shape have to say that was priceless, bring on my 50's
I have to admit after the comp was over I had a doughnut well a few.
I decided from there to test my theory and also be part of an experiment devised by a friend and myself.
The experiment was to see from eating clean and exercising regular to eating rubbish and lack of exercise.
You guessed it, in just the first week I was feeling low in energy wanting to sleep all the time, emotional mood swings, that was just the first week.
The second week, I wanted to punch the F''k out of someone, that was not a good feeling.
I have in the past mention that anti-depressants are just a tablet that sends signals to the brain and releases artificial endorphins when you are capable of taking charge yourself.
You can sit and do as many puzzle throughout the day to get the mind ticking, fact exercise accompanied with regular exercise and clean eating is an antidepressant that is untouchable in its self #fact.
I will be writing more regular blogs fingers crossed I can get some articles published in 2014, it has been a long time and a voice of common sense needs to be released.
New courses have been booked to keep you guys informed in the best realistic way.
Please like at my page:
https://www.facebook.com/pages/HelenaPhil-Fitness-Personal-Training-Diet-Fitness-Expert/295646707201817
Lastly thank you to all the positive comments regarding my blog on the Flexi-Bar.
If I don't blog before christmas and new year, wishing you all a healthy prosperous new year 2014
Sunday, 31 March 2013
Flexi-bar
Introduction:
Firstly greetings, I have made a blog entry as promised more information regarding Flexi-Bar, it's benefits and what it does.
If you been following me on Twitter: https://twitter.com
Helenaphilfit or liking my Face Book page:http://www.facebook.com/pages/HelenaPhil-Fitness-Personal-Training-Diet-Fitness-Expert/295646707201817;
you would of known that I have posted announcing that I am currently the only Instructor in the North London teaching Flexi-Bar, with a limited piece of equipment I teach at a gym in north london, though I have currently placed a order for 20 bars so excited to bring this marvellous functional training back to the public, (Keep tuned very soon I will be announcing venues I will be teaching, also bare in mind there are only 20 bars so book quick, promised to work you out).
Flexi-Bar (What it is)
It's a long stick looking device, when carried in a black case they come individually, people might mistake you for the ninja king or for those warp minds a naughty stick for the dominatrix, either way it comes in three colours:
Red-Sports bar- (most commonly purchased suitable for beginners as well as intermediate),
Black-Bar- (used for athletes for a more intense vibration)
Green-Bar- (suited for children workouts).
Below is a picture of myself in the studio doing a Flexi-Bar workout:
What the Flex-Bar workout does:
A Flexi-Bar workout uses vibration to work the muscles, a process where the muscles are pushed out of the equilibrium, also known as the Tonic Stretch Reflex, (google for more information).
How it works:
Even though it's a stick looking device you can also class it as a long pole, that you firmly hold in the centre of the bar with both hands, when shaken vibrates at the same frequency as your body.
The resulting rise when shaking the bar, creates a de-stabilization force, causing your core muscles and stabilizers to be activated to counter balance the force.
When used in different positions can cater, working the large muscle groups such as the: Shoulders, Biceps, Abdominals, Chest, Triceps, to the lower body like the Quadriceps and Calves.
Flexi-Bar is excellent combined with a well balanced diet for gaining results and the bonus of using the Flexi-Bar people that are wheelchair bound can use this device for improvements of the upper body.
Benefits of using a Flexi-Bar:
- Activation of both voluntary and involuntary muscles: Voluntary muscles: muscles you can consciously control such as your; legs, arms and face. Involuntary Muscles: you cant consciously control, they control themselves without any recognition of them doing so, i.g: heart muscles, intestine muscles ect.
- Improved Blood circulation in skin and muscles.
- Improved Lymphatic drainage
- Accelerated weight loss
- Strengthening of bone tissue
- Increased basal metabolic rate (google for more information)
- Rapid recovery of muscles, ligaments and tissue from injury
- Improved coordination, flexibility and mobility
- Collagen Improvement (helps with wrinkles, skin ageing)
- Rapid body fat reduction
- Improved training quality and effectiveness
- Shortened training and recovery times
- Automatic rebalancing of weak muscles
Flexi-bar workouts are not suitable for people with the following symptoms:
- Acute rheumatic arthritis (inflammation stage)
- Acute infection/swelling
- Acute back pain
- 3rd trimester of pregnancy
- After recent operation
- Cardiovascular disorders
Overal I give this device the thumbs up, cooperating it with my clients workouts when personal training, I have seen improvements as well as my clients reporting they feel a difference in muscular strength as well as a better posture, and stronger core.
Note there will be a website with all dates venues and basically all the information you need on group fitness with flexi-bars circuits, as well as contact details if you need more information?
Never know it could be near you?
Remember I am currently the only instructor that is qualified to do this and currently teaching in the north london area.
Monday, 18 March 2013
Hello again the land of social networking, were everyone has a voice and difference in opinions.
I wont be apologising for not writing for a long while, as I have been busy on projects setting up classes and the main one expressing my loaf of fad and celebrity following diets.
I have been mentioning for a while placing footage on exercises YOU can do all in the comfort of your home, all you need is 2 paper plates (all will be revealed), that's just the start.
The point is anywhere can be a training station, it's all about what you can do with that space, (not been big headed, it does help to have a vast knowledge of exercises to demonstrate, meaning me
:-))!) oh and knowing what you do does help.
Remember I am a old school fitness professional so weighing the old school with the new school training, I have more than earned my brownie in fact its at a diamond standard to make a judgement.
As I mentioned to you theres classes I have been setting up, one to keep in your diaries:
Fight Club
Every wednesday 8-9.30pm
@ 706 High Road, London, N.12 9QL
Members: £8.50 Non Members: £10.50
Class Description:
Boxing training (not the les mills bullshit) the real deal with boxing techniques, leg work, guaranteed to make you sweat circuits, sparring only if you wont, full contact? (only with a head guard and mouth guard, which you can place your order with us)
Theres going to be more classes to follow all locations soon to be confirmed.
In the meantime I am just learning to market myself and beliefs, so far no complaints, if anyones reading this and has more suggestions please fill free to comment in the below box?
For now I will be saying my good byes (not for too long)
Best wishes folks and keep warm healthy and safe :-))
I wont be apologising for not writing for a long while, as I have been busy on projects setting up classes and the main one expressing my loaf of fad and celebrity following diets.
I have been mentioning for a while placing footage on exercises YOU can do all in the comfort of your home, all you need is 2 paper plates (all will be revealed), that's just the start.
The point is anywhere can be a training station, it's all about what you can do with that space, (not been big headed, it does help to have a vast knowledge of exercises to demonstrate, meaning me
:-))!) oh and knowing what you do does help.
Remember I am a old school fitness professional so weighing the old school with the new school training, I have more than earned my brownie in fact its at a diamond standard to make a judgement.
As I mentioned to you theres classes I have been setting up, one to keep in your diaries:
Fight Club
Every wednesday 8-9.30pm
@ 706 High Road, London, N.12 9QL
Members: £8.50 Non Members: £10.50
Class Description:
Boxing training (not the les mills bullshit) the real deal with boxing techniques, leg work, guaranteed to make you sweat circuits, sparring only if you wont, full contact? (only with a head guard and mouth guard, which you can place your order with us)
Theres going to be more classes to follow all locations soon to be confirmed.
In the meantime I am just learning to market myself and beliefs, so far no complaints, if anyones reading this and has more suggestions please fill free to comment in the below box?
For now I will be saying my good byes (not for too long)
Best wishes folks and keep warm healthy and safe :-))
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