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Quick Fit Tips
While fad diets may initially offer rapid weight loss, the result is too often temporary, leaving the dieter defeated, angry and often with a few extra kilos. Fad diets are just that—fads. The key to long-term weight loss is adopting a healthy lifestyle for life.
| Your muscles need about 48-72 hours to recover between weight training sessions. Training the same muscles on consecutive days doesn’t give them a chance to rebuild and recuperate. If you want to train everyday, train different muscles on alternate days. Less is often more! |
| The muscle soreness that people sometimes feel 1-2 days after exercising is called “delayed onset muscle soreness (DOMS)”. The best way to limit this is to stretch after exercise while your muscles are still warm. As your muscles get stronger, the less likely you are to become sore after your exercise sessions. |
| Can muscle turn to fat when you stop weight training? No it can’t. Muscle and fat are completely different. When you stop training, muscle mass decreases as does metabolism. You burn fewer calories and if you don’t cut down the calorie intake, you’ll gain weight. |
| What is your goal through strength training? If it’s bulk, use a heavier weight with fewer reps (up to 8); if it’s tone, use a lighter weight with more reps (closer to 12); if it’s strength and you regularly use weights, increase the weight and make the last few reps difficult. |
| Recent research suggests that just one set of 8 to 12 repetitions can bring about modest improvements in muscle strength and body composition. However, the last two reps should be done to ‘muscle exhaustion’ i.e., the point where proper form is no longer possible. |
| Your internal and external obliques are those that run diagonally along the side of your torso. You do work them when doing front-facing abdominal crunches but you can target them better by doing oblique crunches. |
| Need a boost? Set a new goal. Try to increase the speed, frequency or duration of your activity. Train for a marathon or an adventure challenge. How about taking a walk up some hills rather than sightseeing on the flat. If you’re unsure, ask a Zest personal trainer to help you determine appropriate goals. |
| Working out on your own can be tough sometimes. Having a Personal Trainer to show you the way and keep you company can make all the difference. Going to the gym provides a great social outlet. Having someone to motivate and direct is even better. |
| Recent studies have found that regular exercisers are less likely to suffer from the common cold (60-90% less) than their sedentary counterparts. However, heavy training programs such as those of elite athletes may increase cold symptoms. |
| Body weight can change 1-2 kgs from day to day. It can even change dramatically straight after a large meal. Also if you eat a meal high in sodium you’ll be carrying extra water for a short while. As hard as it is to fight the urge to weigh yourself, try to limit the ‘scales check’ to once a week. That way you’ll get a more accurate picture of your weight loss. |
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