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Free Articles
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Are we
all getting fatter? |
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We have been having a running battle with the USA as to
whom is the fatter of the two countries, and we are pretty much running
level at present. However, we know one thing… as a Western society we are
definitely getting fatter!! Australia as a nation is getting fatter by an
average of 1gram extra everyday and we are coming up with lots of excuses
and lots of reasons for why and how this is happening. We now know more
about our health, fitness and nutrition than we ever have, however we are
now fatter then ever before. Strong research is showing the obvious… We are
eating too much fat and are sitting on our backsides too often and for too
long.
Although it is the total amount of fat that we eat that makes us fat, we
don’t lump all fat together anymore because there are lots of different
kinds. Some fats are considered harmful from a health perspective while
others are recommended and in some cases important. Let’s look at the good,
the bad and the ugly of fats.
The good fats. Try to eat more omega 3 polyunsaturated fats found in fish,
seafood, canola and linseed. Theses fats are good for your heart, they
reduce inflammation and they help depression. Monounsaturated fats olive
oil, olives, avocado, nuts and lean game meats such as kangaroo help to
reduce the risk of heart disease and certain cancers. Olives and olive oil
are full of anti-oxidants. 44 anti-oxidants in fact, an awesome amount
compared to other anti-oxidant pills and supplements, which contain between
5-8 anti-oxidants!! All oils are 90-100% fat; however olive oil is a very
healthy oil. Omega 6 polysaturated fats are important in small amounts. They
are found in soybean oil, sunflower and safflower oils and the margarines
made from these products.
The bad and ugly fats. Animal fat or saturated fat is found in meat, dairy
products, pals and coconut oil. Most take away foods are cooked in these
fats and they are often used in commercial biscuits and pastries. These fats
increase your bad (LDL) cholesterol levels, the stuff that sticks to your
arteries and contributes to heart attacks and disease has been linked to
certain cancers. The ugliest fats of all are trans-fatty acids. They are
found in cooking margarines and processed meats and will raise bad
cholesterol levels.
So what’s the story with fat? If you eat more fat than you can burn off, you
will get fatter. However we need good fats for health and we need fat in
moderation. Remember… There are no good or bad foods, only the amount in
which we eat them! |
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How do I get fat
off my Abs? |
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Just about every fitness magazine features a section on how to achieve
“great looking abs”. It’s a common question and when it comes down to it, it
really is common sense. Today we will look at the fact, not the cow-poo, so
that you can set and achieve a realistic to have “great abs” for you.
It would be easy to believe that all our abdominal muscles are for is to
look great with a shirt off. The real function of the abdominal muscle
group; which include the rectus abdominus (the six pack muscles at the
front), internal and external obliques (the ones on the side) and the
transverse abdominals (a deep corset-like muscle), is to stabilise the lower
pelvis and the lower back from injury whilst doing daily and physical
activities. They are also important for great posture and to protect the
internal organs.
It has often been thought in the past that doing specific abdominal
exercises will cause your abs to miraculously appear, and melt the fat away
for your midsection. The abdominal crunch is the most popular for this area.
It has a huge emotional attachment factor due to the “burn” sensation that
can be felt after doing them for a minute or so. Because we want tighter
muscles and/or less fat, do we misinterpret that burning sensation as
exploding fat cells?? I have been guilty of this in the past, many years
ago! Unfortunately, this burning, and specific exercises for the abdominals,
is like going up to the car in a garage and opening and shutting the bonnet.
It does not burn fuel, however it will wear out the hinges!
We know that abdominal exercises do not burn fat or spot reduces fat off you
waist. We know that they will have little, if any effect on building muscle
in the abdominals as the overload is far to low, and the number of
repetitions performed are far too high.
To actually see the abdominal muscles, particularly the six pack, you need
to get rid of the fat on top. Fat is like petrol in a car. If you wish to
burn it off, then get the car out of the garage, start the engine up and
take the car driving. The further you drive the more petrol you burn. To
achieve optimal fat loss off your abs, you must work on the engine (weight
training) and take the car driving (cardiovascular training).
Also it’s important to ensure that you are not contributing to the fat
around your mid section by eating too much fat, and extra calories.
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Ever been on a
diet? |
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You too hey! And what day do you always start a diet on?
Monday!!! Has anyone ever started a diet on Friday night, after a couple of
wines? No way! And what happens the day before you start a diet? You’re on a
hunting mission aren’t you! Your head is in the fridge! Because, right up
till 11:59pm that night it’s ok to eat everything you want. At 12:00am, it’s
a new day and life ends, as you know it! But this time you’re determined.
All the other times… just practice!
You wake up ready to go. For breakfast you have your raw, unprocessed
muesli, and ˝ a grapefruit! At work it 10am, and everybody is having
something you can’t have. You have your diet water and apple. At lunch you
have your salad sandwich with no butter, no avocado, no cheese… no taste! By
mid afternoon, you’re feeling quiet proud of your self. Your clothes
actually feel a little looser. You think to yourself, “I might have a little
reward!” And down in the bottom draw, just for such occasions you pull out
the Mars bar!
You take a bite into the chocolate bar, and it’s like your mouth is having
an orgasm! You finish off the whole thing, and then how do you feel? Guilty!
It’s like you’ve put on about 5kg instantaneously! Annoyed and frustrated
that you’ve broken another diet, you finish off another chocolate bar,
dial-a-pizza for dinner and finish off the rest of the black forest cake in
the fridge when you get home. You then say, what they hell I’ll start again
next Monday!
Has anyone ever been thought that experience at least once.. A day! This
insane and crazy merry-go-round goes on in some lives Monday after Monday
after Monday. Who do we blame? We blame ourselves, not the silly diet. It
produces a negative self-esteem and feelings of failure. Rarely does it
produce a positive experience, and a healthy, strong, happy and fit body.
The word diet is “die” with ‘t’ on the end of it. Maybe it means… “I die
Today!” There are no good or bad foods, only the amounts we eat them in. Eat
more ‘real’ foods… the foods that look like they come out of the ground,
being fruit, vegetable, nuts, seeds, whole grain, and less processed foods,
such as white breads, sugar added cereals, biscuits, muffins, soft drink,
etc. Enjoy all foods in MODERATION. Think back to what we ate thousands of
years ago.. What we were designed to eat. I guarantee they didn’t have or
need any diets back then! |
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What’s in a
calorie? |
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When someone says to you “Gee I had a good work out, I
must have burnt off at least 500 calories!” or “Don’t eat that, it contains
450 calories!” what are they actually referring to?
I was asked another question last week, “When I look at a food table, how
many calories should I be having?” All of these are great questions, so
let’s look at what it all means.
The scientific term ‘calorie’ refers to the amount of energy required to
raise the temperature (heat up) on one gram of water, one degree Celsius.
This would mean that if you burnt off 500 calories in an exercise session,
you have used up the amount of energy required to heat that one gram of
water 500 degrees Celsius. “Who cares?” I hear you say. Let’s relate this
back to us.
Depending on your body weight and requirements, your body needs a certain
amount of calories per day to function. Someone who is very inactive may
only need 1200 calories a day compared to a labourer or athlete that trains
everyday that may need up to 8000 calories a day. Your body obtains these
calories from what we put into our mouth everyday. Too many more than your
body needs and it stores fat, not enough and you lose weight. Kilojoules (Kj)
is another term that you may have heard of that is also used to measure
energy. To make this easier, 1-calorie equal approximately 4.2 Kj.
It doesn’t matter how many calories are in a particular food, however the
make up of the calories does. Foods usually contain a mixture of
carbohydrates, protein, and fat. Carbohydrate has 4 calories/gram, protein
has 4 calories/gram and fat has 9 calories/gram. Alcohol is also a nutrient
(you’re thinking I forgot this one) that has 7 calories/gram. From this we
can tell that a food that has a high –fat content will have more calories,
than a low-fat version.
To keep your fat content down to a healthy level, ideally select foods that
have less that 10g of fat per 100g of product. Added sugar is also a hidden
calorie that adds unnecessary calories to your food. This can be a tough one
to combat, however the more natural, healthy foods have less than 10g of
sugar/100g product.
Added sugar is also a hidden calorie that adds unnecessary calories to your
food. This can be a tough one to combat, however the more natural, healthy
foods have lees than 10g of sugar/100g product.
You can get calories, fat and sugar content information by reading the label
that come on most food. Many popular fast-food chains now have the
nutritional content of their product available for the general public to
view.
Be smart about what you are eating, more observations on the labels and your
body will thank you! |
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How to consider a
good eating plan! |
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You shouldn’t use the word ‘diet’ as it conjures up
thoughts of starvation and deprivation. Why is it that so many of you still
believe that you have to starve yourself in order to keep a reasonable body
weight. You’ve seen them in all that magazines…
10 steps to lose weight!… The fruit only diet!… Eat more fat and stay thin!…
The Israeli’s did it, so can you!… Apples and bananas for the first 2days!…
take this miracle herb and lose weight!
It’s time to face the facts, if you starve yourself from vitamins, minerals,
fat, carbohydrates, protein and water, then you are either going to feels
lousy, depressed, agitated, or all of the above. In fact, most people when
they diet on all those favourite women’s magazine diets, actually lose lean
body mass (muscle) which allows you to increase your metabolic rate (energy
burning capability) and gain body fat. When the body does not have enough
energy (food) to feed itself it tends to attack your muscle rather than your
adipose (fat) tissue. That body has an inbuilt mechanism which notifies of a
famine being present and when you resume eating normally again, our bodies
tends to replace any lost tissue (muscle) with deposits of adipose (fat).
Hence, we tend to lose our muscle as we diet and gain more fat.
So the trick is not to drastically reduce calories and keep the intake of
all nutrients at reasonable levels.
Diets that eliminate every source of fat can in fact be very countered
productive. Fat tends to make us feel full and having a little bit can
satisfy us and help us not have a ‘big bit’ and reach fir that plate of
fried chips. Fats are also involved in the processing of hormones in both
males and females.
Some nutritionists now believe that consuming some fat will actually assist
your body burn more fat when you exercise. NO! This doesn’t mean or allow to
go out and pig out on fatty deep fried foods. The catch of eating a good
breakfast is indeed a fact not a fallacy. It keeps your metabolism firing
after an 8 hour fast (when you were sleeping!) and you are less likely to
crave fatty food by lunchtime.
For breakfast eat complex carbohydrate and skim milk, some toast, a piece of
fruit, coffee or tea.
Eat snacks at morning tea and afternoon tea time, at about 9:30- 10:00 and
3-4 pm. It is important to snack on wholesome food and not sugar food.
Make sure you eat lunch and don’t skip any meals. This is important to keep
your metabolic rate up (your ability to burn calories) and feed your body
the nutrients it needs to fight disease and keep you feeling well.
Don’t restrict calories.
Exercise regularly.
Drink about 1-2 litres of water daily depending on loss of fluid.
Avoid drinking too much tea and coffee. They are diuretics and will
encourage further fluid loss.
After exercise, replenish your body quickly with a high carbohydrate snack.
This will assist with the replenishment of muscle glycogen. It also stops
you from being overly hungry at dinnertime when you may tend to overeat (if
you are like me).
A simple drink of orange juice will assist with your body maintaining and
increasing lean muscle mass while trying to shed those pounds/kilos of body
fat. The more muscle you have, the less likelihood of gaining excess fat
weight.
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Trial Membership option or simply call us on 9325 8811. |
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