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The Fat Burning Myth

It is often thought that exercising at lower intensities such as walking, burns more fat than at higher intensities (e.g. running). The science behind it is true in so much as when we work at lower intensities we require less 'quick release' energy (in the form of carbohydrates) therefore our body utilises a higher fat-to-carbohydrate ratio.
 
In order to lose weight you need to burn more calories than your body consumes and uses every day.  In other words you need to be in calorie deficit.

Monday Morning Motivation

I often wonder why some individuals are highly motivated and constantly strive for success, while others seem to lack motivation, avoiding evaluation and competition.
 
Motivation is defined as the direction and intensity of one's effort. The direction of effort refers to whether an individual seeks out, approaches, or is attracted to certain situations.  Intensity of effort refers to how much effort a person exerts for any given situation. For most people, direction and intensity of effort are positively correlated.

Specificity

The training principle known as Specificity is a simple concept.  For any given goal, you need to be specific in your training i.e. to be a good runner you must run! If your goal is a triathlon you would obviously incorporate all three disciplines into your training schedule.
 
The Specificity principle can be applied to many aspects of your training. For instance, your individual fitness level.  You should only train to your own capability. 'Overloading' too often or too much can result in injury or over-training syndrome.

Running to Time not Distance

Some benefits of running for a certain duration instead of a calculated mileage:
 
1. If you're not focused on pace, you'll run based on the appropriate effort level for that day. So, on days when you're not feeling great or the conditions are dreadful, you won't force yourself to go for your miles or feel guilty if you don't cover the distance. Instead, you'll run for your goal time at the right pace.
2. It helps you prevent boredom and explore new routes more easily because you're not worried about the mileage.

Signs of Spring

We often feel incredibly motivated throughout January.  After possible over-indulgence
during the festive period we are ready to put our New Year's resolutions into action and are convinced we'll stick to them.  By the end of January, early February, you may feel your convictions ebbing away.
 
My children love going on a 'Signs of Spring' walk with their Granny.  Now is the perfect time to wrap up and get outside.  New shoots are appearing and daffodils are out. Why not take your Signs of Spring walk up to a jog in places!?  Run for as long as you can and then walk until you feel recovered enough to increase the pace again.  Before you know it, spring will be here in all its glory and you'll be amazed at how long you can run for.  Go for it!!

My Fitness Pal

I am inviting all my clients to register with this great website: http://www.myfitnesspal.com
 
It allows you to log what you eat and it will calculate the calories. You can also track
your daily exercise and invite your friends to see your progress and share your success!
 
Remember to email me once you have registered so that I can see how you're doing.

10 things you need to know about losing weight

With a science background, I always enjoy hearing about new, good quality research findings. 
 
10 things you need to know about losing weight was on BBC 1 last week.
 
This programme explores some of the myths about dieting and provides well balanced arguments
for how best to lose weight.  Worth catching on iplayer: http://www.bbc.co.uk/iplayer
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The Fat Burning Myth
Monday Morning Motivation
Specificity
Running to Time not Distance
Signs of Spring

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Personal Training
Running
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