GetFit.com.au

Never confuse activity with achievement," advised former UCLA basketball coach John Wooden. His dictum holds as true at the gym as on the court.

We've all seen health club regulars who never seem to miss a day of working out yet never seem to make any improvements in their bodies. Worse yet, many of us are those people--eager to lose weight, build muscle and tone the abs. But somehow, it just isn't happening.

Fortunately, the problem may be simple to fix. Take a look around the gym. See the man peddling away slowly on the exercise bike while reading a magazine? The woman chatting on her cell phone while attempting leg curls? The two guys holding a conversation while lifting weights? They are all guilty of sabotaging their workouts--sometimes by transferring couch-potato habits to the gym, other times by not being smart about workout choices.

"It's a universal problem," says personal trainer Dr. Bruce Nadler, a former New York City plastic surgeon and author of The Nip Tuck Workout. "Many people don't realize it's called a workout because you have to work for it."

In 2004, more than 43.1 million Americans belonged to a gym, spending a whopping $14.8 billion in membership dues and fees, according to the Boston-based International Health, Racquet & Sportsclub Association. That's an increase of nearly 5% from 2003, but IHRSA says less than half of all gym-goers regularly go at least two to three times per week.

Simply showing up at the gym is certainly a start--especially since plenty of people with gym memberships never use them at all. But if you want to see serious results like sculpted biceps, a trimmer tummy or dramatic weight loss, it's not enough. According to Nadler, in order to get in a particular shape and maintain it, a person should work out at least three to five days per week, alternating between or combining strength and cardiovascular training for about an hour each visit.

In order to lose weight--say, one pound per week--a person must decrease his or her daily caloric intake by 500. This can be done by reducing the number of calories ingested, but it helps to combine diet with expending calories through exercise. To maximize the calories burned during cardio work, Nadler says the body must become hyperthermic--a process that slightly raises the core temperature and works as a catalyst to burn fat. That means sweating is encouraged. Otherwise, you're probably not working hard enough.

When strength training, the concept changes a little. The goal is to break down muscle tissue so that it can rebuild itself. This doesn't happen unless the muscles are constantly challenged by increasing the number of repetitions, weight or the order of the exercise. The key is to feel fatigued by the last repetition--to the point that it seems almost impossible to finish. But that doesn't mean the whole set should feel uncomfortable. Having weight that is too heavy can cause poor form and injury.

The whole point is not to reach a plateau. Once your body is no longer feeling challenged, it is time to change the workout. Otherwise, the progress you make in the beginning will eventually come to a halt.

"By far the number one reason people stop seeing results is due to adaptation," says Jason Pulido, national director of personal training for Crunch Fitness, a chain of fitness gyms in California and New York. "When someone tries a workout and sees results, they will continue to do that same workout over and over."

Break the cycle and your body will thank you.

See ten sure-fire ways to sabotage your workout
http://www.forbes.com/forbeslife/health/2006/04/07/fitness-workout-sabotage_cx_sy_0410feat.html?partner=links

Posted by Dean at 05:32 PM | Permalink

Scientists are changing their minds about the best way to monitor body fat. Body mass index, or BMI — long considered the gold standard for evaluating an increased risk of health problems due to weight — is far from a perfect measure, says Dr. Arya M. Sharma, an obesity researcher at McMaster University in Hamilton, Ontario, Canada.

The BMI doesn't take into account the amount of muscle a person has, and is less accurate in older people, who lose muscle and bone and gain fat with age. It is also less accurate in certain ethnic groups, such as Asians, because their body fat percentage at various BMIs differs from that of Caucasians.

It also doesn't measure visceral fat, which may be more significant to overall health than knowing one's BMI.

The best way to measure visceral fat is by a CT scan, which shows the amount and location of body fat. It's not possible to do the expensive scans on everyone, however. Luckily, using a tape measure will work fine too.

Don't assume you're too fat around the middle — or just fine — without measuring your waist. While most overweight people have excessive visceral fat, even people whose BMI is considered normal can have an unhealthy waist circumference.

In a study published last year by University of Pittsburgh researchers, abdominal fat was linked to metabolic syndrome in older people regardless of whether they were normal weight, overweight or obese. Having more subcutaneous fat in the thighs, however, seemed to protect individuals from metabolic syndrome. To assess abdominal fat, measure either your waist or your hip-to-waist ratio.

• Waist: Measure your waist at its narrowest point as viewed from the front. That's usually at the belly button for normal-weight people. If you're overweight, measure at the point of the elbow when your arms are at your sides. Pull the tape measure snug — no slack in the tape — but not so tight that it's compressing your skin. Keep the tape measure parallel to the floor.

For white, black and Latino men, 40 inches or more denotes a heightened risk of health problems related to abdominal obesity. For Asian men, it's greater than 37 inches.

For white, black and Latina women, 35 inches or more denotes a heightened risk of health problems related to abdominal obesity. For Asian women, it's greater than 31 inches.

• Waist-to-hip ratio: Measure your waist as instructed above. Measure your hips at the widest part of your buttocks as viewed from the side. Divide the waist measurement by the hip measurement.

For men, a ratio of greater than 0.9 indicates an increased risk of obesity-related disease.

For women, a ratio of greater than 0.8 indicates increased risk.

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Sources: American Heart Assn.; National Heart, Lung, and Blood Institute

Posted by Dean at 05:15 PM | Permalink

An American study throws doubt on the benefits of a low-fat diet.

Confused by recent news that a low-fat diet may not help prevent cancer and heart disease after all?

Beth Hobson is.

"I've been on a low-fat diet for four years now," says the 44-year-old part-time worker at a fitness centre. "Does that mean I can go back to eating full saturated fats? I should go home and eat a pizza tonight?"

By no means, say scientists.

The real culprits in our diets, they say, are the hardened fats in margarine and shortening as well as saturated fats in meat.

In addition, people seeking healthy lifestyles should look beyond eliminating fat and actively incorporate more fruits, vegetables, whole grains and exercise.

"It's all about balance in all ways," says Dr Jacques Rossouw of the American National Heart, Lung and Blood Institute.

Nor should those adjusting their eating habits to prevent bad things from happening expect quick results. "The effects of a change in diet are going to take a long, long time," he says.

Rossouw was project director of a $US415 million study in which 48,835 post-menopausal women aged 50 to 79 were assigned to eat either a low-fat diet or anything they wished.

Researchers following the women over eight years found no statistically significant differences between the two groups in rates of colon cancer, breast cancer, heart attack and stroke - all the things doctors hoped a healthy diet would prevent.

The study, published in a recent issue of the Journal of the American Medical Association, surprised and puzzled many consumers who are growing weary of shifting advice about food.

"Whenever I try to pursue some nutritional strategy, it seems that there's always some new study that comes out years later reversing it," says freelance writer Betty Boyd, 32.

Cheryl Anderson, a nutritional epidemiologist at the Johns Hopkins Bloomberg School of Public Health, says it would be a mistake to think you can just eat what you want and be OK.

"If you're only watching total fats, you may miss the subtlety of what types of fats you're eating," Anderson says.

Like many other scientists, Anderson notes that the study was conceived before evidence emerged that two particular types of fat may be the chief dietary evils in heart disease.

One, called trans fat, is created when hydrogen is added to vegetable oils that harden into margarine or shortening. Trans fats are often used in commercial baked goods such as doughnuts, pastries and biscuits. They also show up in the french fries and fried chicken made by most fast-food chains.

The other, saturated fat, is usually solid at room temperature and comes mostly from animal sources in meat, poultry, and whole milk and whole-milk cheeses. Saturated fats are also found in certain plant oils, such as palm, palm kernel, coconut oils and cocoa butter.

Both types of fat contribute to elevated blood cholesterol levels and increase heart disease risk, research shows. A strategy that simply cuts back on all dietary fats - as the women in the study did - ignores this distinction and other knowledge that experts say they've gained.

"Ten years ago, our mindset was to lower the fat - the lower the fat, the better. That clearly has changed," says Dr Michael Miller, director of the Centre for Preventive Cardiology at the University of Maryland Medical Centre.

"Our approach has been not to restrict [total] dietary fats, but to restrict saturated fats and to eliminate the absolute worst kinds of fats - trans fats."

Miller recommends that dieters lean more toward unsaturated and polyunsaturated fats. They're found in olive oil and avocados; in fatty fish such as wild salmon, sardines and albacore tuna; in nuts such as almonds, walnuts and pistachios; and even in dark chocolate.

But even good fats should be consumed in moderation, because they're also rich in calories, Miller notes. "The total fat content [of one's diet] could be 30 or 35 per cent of your calories," he says.

"The best way to cook, in fact, is to steam your products," he says. Microwaving, grilling or sauteing are also OK.

Animal products are another source of saturated fats. "Choose lean cuts and no more than three or four ounces [85 to 115 grams] per serving. Instead of doubling your meat, double the green vegetables. Anything that's colourful is good for you - except Froot Loops."

The women in the study, most of whom were overweight, might have stayed healthier had the protocol also forced them to lose weight and get more exercise, says Dr Roger Blumenthal, director of the Johns Hopkins Ciccarone Preventive Cardiology Centre.

"We don't want people to get the wrong message, that diet doesn't mean anything," he says. "But diet without weight loss probably is very unlikely to have a significant health benefit. Combine diet with better exercise habits."

Bonnie Liebman, director of nutrition at the Centre for Science and the Public Interest in Washington, says she worries that consumers will be misled by the study.

"What I fear is that people will hear all fats are OK. This message could really do harm. It could undo a lot of the progress we've made over the years."

- The Washington Post

Posted by Dean at 05:00 PM | Permalink

Our metabolism slows as we age, but if you're aware of the life stages that can affect your weight, you can do something about them. By Joanna Hall.

How many times have you heard a woman say they could eat anything until they turned about 25, but that they now only had to look at food to put on weight? It's true that our metabolism begins to slow down in our mid-20s, but when the scales suddenly tip in the wrong direction, the finger of blame can often be pointed at our current stage of life.

From pregnancy to menopause, each life stage poses different challenges which can result in poor eating or not enough physical activity. But maintaining a healthy weight has important implications for your health and wellbeing, now as well as in the future
So how can you keep on track? The key is identifying each life stage and its challenges - and knowing what to do about them.

swinging singles
Living away from home for the first time brings the freedom to make your own choices. Could this be the reason why some young women suddenly find themselves a few kilos heavier than they were in their teens?

According to Judy Davie, founder of the Sydney-based organisation, The Food Coach , there are several contributing reasons. "Many singles exercise less, but still eat the same amount of food," she says.

It's also a time to party hard. "This often results in an increase in alcohol consumption," says Davie. "High in kilojoules, excess alcohol can also lead to eating later when the party is over, sleeping in late and pigging out on a big breakfast to feel better the next day."

Many singles skip breakfast, eat lunch on the run and rely on convenience foods and drinks. "Many of these are highly processed, high-glycaemic-index (GI) carbohydrate foods that ultimately convert to fat," says Davie.

One way of combating this is to eat a healthy breakfast at home. "That way you won't need to pick at anything before lunchtime," Davie explains.

She also suggests incorporating exercise into each day - at the very least walking - and choosing white wine spritzers over beer or sugary drinks, as they last longer and have less kilojoules. "And if you're buying takeaway foods, reduce the amount of rice and carbs at night in favour of salads and stir-fries."

cosy coupledom
The comfort of a secure relationship and "nesting" can be factors that contribute towards weight gain for many women.

"There's less need to go out, and more desire to stay in, cuddle up and watch movies together, often with some chips, wine!" says Davie. "It's also much nicer to snuggle up together in bed on a Sunday morning, rather than get up early anddo some exercise."

Other challenges might be accommodating your partner's tastes when buying and cooking food, and eating portion sizes that match your partner's. As women need approximately 30 per cent less kilojoules than a man per day, this can lead to unwanted kilos.

Davie advises couples to exercise together. "You can also enjoy evening meals together, but serve him about 30 per cent more than yourself," she says.

Also avoid snacking after 8.30pm or if you do want to eat something, slice up an apple on a plate," says Davie. "Men seem to prefer fruit when it's cut up for them!"

the patter of tiny feet
During pregnancy, it's perfectly normal to gain between 10 and 15 kilograms, or 15 and 20 kilograms with twins. According to Brisbane dietitian Julie Gilbert, this is a sign that your pregnancy is progressing well.

"Probably the main challenge during pregnancy is that many women think they've got to 'eat for two'," says Gilbert. "But you should focus not on the quantity but the quality of what you're eating. Eat a wide variety of foods, and remember that the more weight you gain above the norm, the harder it will be to lose later."

Post-birth, Gilbert says there are three main challenges: "Keeping up with the needs of a new baby, meeting your nutritional needs if you're breastfeeding, and doing day-to-day jobs," she explains.

Gilbert says many women are guilty of neglecting their own needs. "There's also a risk of turning to takeaways instead of preparing healthy home meals," she says.

Time management is key. "When I was pregnant I used to cook a healthy dinner in the morning," says Gilbert. "That way, no matter how the day went, there was a nutritious meal waiting at the end of it."

Some meals, such as stir-fries, casseroles and pasta bakes, can also be cooked in double quantities and frozen. And when it comes to exercise, you can walk or run with your baby's stroller.

life begins at 40
At this stage of life, many women find their careers are more demanding. They may work longer hours, attend more functions and business lunches, and they may also have more stress.

Often, there's less time for shopping and preparing healthy meals. It can also put a dent in your exercise routine.

"Many women in this age group are trying to fit a lot of things into a day," says Elizabeth Farrell, a consultant gynaecologist, head of Melbourne's Menopause Clinic at Monash Medical Centre and director of the Jean Hailes Foundation. "But subtle changes to body shape can also happen, regardless ofwhat you eat or what exercise you do."

Farrell says that as you age, your body starts to change naturally. In your 40s, you're also approaching perimenopause. "That brings changes in hormonal secretions from the ovaries, including less oestrogen production," she explains. "As a result, our hormone picture becomes more 'male-like', bringing with it a thickness around the belly."

Farrell advises women to eat a low-fat, high-fibre diet with adequate protein and carbohydrates," she says.

"But remember that what you used to eat when you were younger may now be too much and may contribute to some weight gain. You might need to reduce the amount you eat too."

50 and fabulous
For most women, their final weight-gaining period occurs in their early 50s, with the onset of menopause. A variety of symptoms can be experienced - hot flushes, insomnia, joint and muscle aches and pains - but it can also be a time of psychological change, as the door is finally closed on a woman's fertile years.

"Our hormones take on an even more male-like picture," says Farrell. "Weight shifts upwards, from the hips and bottom towards the belly."

Many women turn to Hormone Replacement Therapy (HRT) to ease the symptoms of menopause - and often blame menopause when they find themselves a few kilos heavier. "Research says you don't put on weight with HRT; it's just your age," says Farrell.

"Some women have fluid retention from it, and others simply feel much better so they have a healthier appetite and eat more."

As we age, the cells in our bodies do not function as well as they used to, which means they burn up less kilojoules as they metabolise food at a slower rate. The key is to reduce your intake of food - you don't need to eat as much.

"You may also need to up the ante in terms of burning body fat by changing the kind of exercise you do, especially if you've been doing it for a long time," says Farrell. "As we age we also lose body tone, so doing exercise that helps to build muscle tone can also help improve your shape."

the golden years
You've retired from work, and you may also have an empty nest and more time to put your feet up. But becoming too sedentary can lead to unwanted kilos.

"At this stage of life the metabolism has slowed down through a reduction in oestrogen," says Judy Davie. "Coupled with less activity, it's very easy and natural to gain weight."

Weight gain can also be a result of eating the same amounts as you did when you were younger and more active. If you're alone, you may spend less time preparing healthy meals, and may also snack more often on biscuits and cake.

Davie recommends activities such as swimming, walking and some strength training. "It's important for weight loss, a healthy heart and strong bones."

She also recommends making small dietary changes. "Cut out biscuits between meals," says Davie. "Eat only three meals a day, and have smaller portions."

seven other life events which can affect your weight
1. puberty, and teenage years
2. changing jobs or going into full-time work
3. relationship breakdowns and divorce
4. losing a partner - grief
5. Ill health and injury
6. travelling for work
7. depression

The Sunday Telegraph

Posted by Dean at 04:18 PM | Permalink

Choosing home exercise equipment can be tricky. Before you know it, you're handing over a wad of cash or signing a credit card slip for a clunky gadget that’s only going to gather dust in your sitting room. Here are some things to keep in mind when looking to buy fitness equipment for your home.

Choose something that suits your goals.
This may sound obvious, but buy equipment that compliments the activities you do. If you walk regularly, think about a stair-stepper, elliptical machine or stationary cycle. And remember, there is no one magic machine that does it all. The complete home gym includes cardiovascular equipment, some strength-training equipment and a place to stretch.
Measure.
Make sure you have room for the equipment you're considering. Will it fit through the door and around the tight corners of your staircase? If space is a problem, look for movable, collapsible or small equipment. For instance, you can now get a pair of dumbbells that takes up no more space than a flower vase and adjusts from 5 pounds up to 65 pounds. Fitness balls, jump ropes, steps and tubing are also good, compact choices.
Be realistic: What is your fitness level?
An exercise that looks easy when an Olympic athlete demonstrates it on the television can be tough when you try it out yourself. If this machine requires a high level of coordination and fitness, you may want to rethink your purchase.
Do you really need that?
Carefully consider the expensive bits and bobs that come on some machines. Many add-ons go unused and may ultimately be a waste of money. The 'extras' that help track distance or time add value only if they inspire you to exercise consistently

Look for quality.
What are the most important features to look for? A sturdy construction and smooth, quiet operation. Most machines feel fine during the first few minutes, so spend at least 20 minutes trying the machine out. And yes, you need to go to the shop prepared to do a workout.
Check out the best equipment first.
Trying out the top-of-the-line machines first will give you an idea of what quality looks and feels like. Start your shopping excursion at an exercise equipment specialty shop that carries brands you've seen at health clubs. In general, cheap, 'bargain' department-store fitness equipment won't last.
Fit it to your body.
Nothing you buy should put excessive strain on your back or other joints. Also, look for adjustable equipment that conforms to your height, size and fitness level.
Watch out for fitness fads.
It may sound good in the advert, but that’s no guarantee that machine will deliver its promise. Beware of making a decision based solely on what you read in the paper or see on the television. Equipment that you can't try before you buy is a risky purchase.
Be curious.
Ask fitness professionals, friends who are keen exercisers, and sales staff questions about equipment before you buy. Be sure to find out about delivery, setup, warranties and return policies.
Don't rush it.
As with any major purchase, take your time to investigate and try out as many options as possible. Your equipment should inspire you to work out, and it should last a long time.

by Liz Neporent and Michele Bibbey

Posted by Dean at 03:32 PM | Permalink

HEARD about spinning and wondered what it's all about? Simple, it's a furiously fat-burning exercise that's dangerously addictive.

MANY gym bunnies have given aerobics and weight machines the heave-ho so they can hop on their bikes, and they're seeing serious results. Now if your memory of exercise bikes is the boring old thing in the corner of the gym, prepare to be surprised. Spinning is where it's at these days, and with the rush a class gives, it's no wonder.

what is spinning?

Spinning is an exercise class performed on stationary bikes, usually set to adrenaline-inducing music and led by a hyper instructor. You'll be led enthusiastically through a virtual ride on flat roads, hills and sprints and you'll often be getting up and out of that saddle to really work it, baby.

why is it so good?
Researchers from Charles Darwin University, in collaboration with Exercise Research Australia, revealed that a spin class can burn a whopping 3350 kilojoules (800 calories) in a 40-minute ride. That's quite a few Tim Tams.

How does spinning burn so much energy? By getting the heart rate way, way up. And that's not all. Spinning is also a form of resistance training so you're building some fine muscles to replace the fat you burn off. And where are you building those muscles? Just where you want them – in the legs and the butt. Nice, long, lean muscles mind you, because the work is short and intense, not heavy and prolonged like you need to build big muscles.

Because it's a low impact sport, spinning is suitable for just about anyone. Just ask an enthusiast. Suzy Rutten is an instructor at Spincity in Bondi, Sydney, and has been teaching spinning for three years. "Spinning's really motivating and it appeals to such a wide range of people, from beginners to elite athletes," she says.

flat out
So what's the difference between riding a cycle in a gym while you watch Oprah and a spinning class? It's all in the ups and downs. A spin class is basically designed to mimic a regular outside ride, but not your slow, meander around the countryside kind of jaunt, but a toning, fat-blasting one.

In a class you'll have the long, flat rides for endurance and the hills to pump your heart rate up and tone those thighs. A few sprints will be thrown in to get your heart to pump just a little more. The ride will be guided but you can adjust the resistance on your bike to suit your level.

Some classes also provide a heart rate monitor so you can see when you're working in your optimum zone and know when to notch it up.

To really burn fat we have to take our heart rate up to around 60 per cent of our maximum capacity.

thigh high
One of the cool things spinning does for your body is build seriously lush thighs and a high, tight butt. It does this by getting your heart rate right up there so you burn off fat. Plus, the intensity of a class also sees your metabolism boosted for hours after you finish, so combined with sensible eating, you'll see the fat melt away.

Once you've said bye-bye to the fat, you'll be delighted with the shape of the long, lean muscles on your thighs. And don't stay in your seat when your instructor exhorts you to get on up. Riding high off the saddle really makes those glute muscles work, forming a higher, tighter butt. Rutten says these high rides have a double benefit: "After people have been coming a while, they really start to develop great upper-body tone."

Which explains the addiction of spin classes.

Cassie Rowe is a sales rep from St Kilda, Melbourne, and she's been spinning for more than 14 months. "It's a real buzz," says the 27-year-old.

"I love what it does for my body and the classes are fantastic – it's just like being at a club with the music and the lights."
Since starting the classes Rowe's lost six kilos, but says the changes to her body have been startling.

"I've dropped two dress sizes," Rowe enthuses.

"My legs are now really shapely, and I love what spinning's done for my bum."

The experts are also keen on spinning. Exercise physiologist Trent Malcolm, from Carnegie in Victoria says, "It's great for cardio-vascular fitness as it gets the heart and lungs working."

And spin classes aren't just for superfit jocks.

"One of the real benefits is it can be done by any age group," says Malcolm. Because you set your pace you can be riding alongside an elite athlete, doing the same moves, but at your own speed.

Age isn't a factor either. "One of the instructors here is 70," says Rutten, "and a lot of older people come along to her classes."

Dress for comfort, not fashion. If you want to be able to sit down after the first few classes (and avoid the John Wayne swagger) think about investing in a pair of padded cyclist's pants. Take a towel along and a huge bottle of water to replace all the water lost through sweat.

Beginner's classes take around 30 minutes and when you're ready to take it up a notch there's bound to be a 45-minute class to suit you. And don't underestimate the social aspect of the classes either, there's a lot of camaraderie among the peddlers and some healthy competition too, if that's what you're after. So get in the saddle and expect to see results so fast that your head might spin.

Contacts:e classes available at most of the 55 Fitness First health clubs Australia-wide. Call 1300 557 779: timetables at www.fitnessfirst.com.au

News.com.au

Posted by Dean at 09:35 PM | Permalink