An easy one to get started with
Warm up - jog on the spot for 60 secs then sprint 30secs repeat 3 times
Work Out :
100 high knees
90 mountain climbers
80 sit ups
40 jumping jacks
20 push ups
Melissa Mc Inerney
Rothbury Hotel 301 Ann street, Brisbane Qld 4000
Fit Healthy you
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Like a lot of people, you might think that muscle weighs more than fat.
Muscle vs. Fat: Clearing Up the Misconception
Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.
So why do people say muscle weighs more than fat?
“I find people make this statement when they put on weight,One person will say, I gained three pounds and I’ve been working out.The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”
Muscle vs. Fat: The Truth
The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, I recommends tossing out the scale altogether.
Itry to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.
Muscle vs. Fat: The Benefits of Muscle
In fact, not only should dieters stop thinking of muscle as the enemy, they should embrace it as their friend.
Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.
Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
Muscle vs. Fat: Ways to Gain Muscle
There’s no doubt cardio workouts such as jogging, cycling, and walking are important for calorie burning and good health. But strength training is vital, too.Of course, we always think of lifting weights to put on muscle, and many fear they will become bulky, . Women need to stop worrying about this.
There are plenty of options to build muscle, ranging from free weights to resistance bands and even plain old soup cans. Stusek recommends enlisting the help of a personal trainer to design a balanced, full-body workout for the best results. “Or if you want to bulk up, lift heavy weights and do low repetitions,” she says. And two or three times a week, with at least one day off in between for muscle recovery, is sufficient.
Ultimately, building muscle mass is a good thing. So find some enjoyable exercises and get lifting.
Learn more in the Everyday Health Weight Center.
How to Eat a Healthy Diet
In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.
By Beth W. Orenstein
Medically reviewed by Pat F. Bass III, MD, MPH
If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced ,you need to eat a variety of foods.You don’t want to be overly restrictive of any one food group or eat too much of another.
Healthy Diet: The building Blocks
6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2.A serving of rice or pasta is 1/2 cup cooked.Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat.
2 to 4 servings of fruits and 4 to 6 servings of vegetables. Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. Fruits and vegetables also provide the fiber, vitamins, and minerals you need for your body’s systems to function at peak performance. Fruits and vegetables also will add flavor to a healthy diet. It's best to serve them fresh, steamed, or cut up in salads. Be sure to skip the calorie-laden toppings, butter, and mayonnaise, except on occasion. A serving of raw or cooked vegetables is equal to 1/2 cup (1 cup for leafy greens); a serving of a fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
2 to 3 servings of milk, yogurt, and cheese. Choose dairy products wisely. Go for fat-free or reduced-fat milk or cheeses. Substitute yogurt for sour cream in many recipes and no one will notice the difference. A serving of dairy is equal to 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese.
2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. For a healthy diet, the best ways to prepare beef, pork, veal, lamb, poultry, and fish is to bake or boil them. Look for the words “loin" or “round” in cuts of meats because they're the leanest. Remove all visible fat or skin before cooking, and season with herbs, spices, and fat-free marinades. A serving of meat, fish, or poultry is 2 to 3 ounces. Some crossover foods such as dried beans, lentils, and peanut butter can provide protein without the animal fat and cholesterol you get from meats. A ¼ cup cooked beans or 1 tablespoon of peanut butter is equal to 1 ounce of lean meat.
Use fats, oils, and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils, and sweets. It’s fine to include them in your diet as long as it’s on occasion and in moderation.
Healthy Diet: Eat Right and the Right Amount
How many calories you need in a day depends on your sex, age, body type, and how active you are. Generally, active children ages 2 to 8 need between 1,400 and 2,000 calories a day. Active teenage girls and women can consume about 2,200 calories a day without gaining weight. Teenage boys and men who are very active should consume about 3,000 calories a day to maintain their weight. If you're not active, you calorie needs drop by 400 to 600 calories a day.
The best way to know how much to eat is to listen to your body.Pull away from the table when you’re comfortable but not yet full. Wait about 20 minutes.Usually your body says That’s good. If you’re still hungry after that, you might want to eat a little more.
Healthy Diet: Exercise Is Part of the Plan
At the bottom of the new USDA food pyramid is a space for exercise. Exercise is an important component of a well-balanced diet and good nutrition. You can reap "fabulous rewards," just by exercising and eating “a healthy diet of foods that nature provides.”
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.