3 Most Useless Exercises For Fat loss

There is nothing more frustrating than seeing well-intentioned and motivated people wasting their time at the gym. With a little bit of good information, they could get the results they are working so hard for.

1.    1. USELESS: Slow paced cardio on either the treadmill, cross trainer, stepper or bike. 

SOLUTION: Interval training is one of the quickest and most effective ways of losing fat.   Interval training is training at a high intensity for a short amount of time and then a low intensity until you've recovered, the process is then repeated several times.  For example run 30 seconds as fast as you can and then one minute very slow. Do this 5 times to start.  Be sure to include a warm up and a cool down.  Sessions shouldn't take more than 20minutes

2.    2. Useless: Sit Ups.  These seem to always be a favourite as many dream of having gorgeous toned abs.

 

Solution: If you want to really work your core and have better chance at toning your abs then try big movements such as squats, lunges and press-ups.  Also remember that as long as there is fat over your abs, they won't be revealed.  Proper nutrition is crucial if you really want nice abs.

3.   3. Useless: Machines such as the leg extension, etc.  

4.   Solution:  Free weights.  Using free weights for compound movement exercises such as a squat and press, step-ups or deadlifts will burn far more calories and they're a bit more interesting than sitting on a machine. Most machines are single movement exercises meaning they only work the muscles around one joint; therefore they burn very few calories.  Gyms like them as people can use them with very little instruction.

    

      It's amazing that with just a few simple truths and knowledge so many people could be one step closer to their goals; rather than wondering each week why they work so hard to get no where. 

If you've never used free weights or tried interval training, it could be a bit intimidating at first.  It is also crucial that if you do use weights that you use the correct technique.  Don't let this put you off or intimidate you. 

Personal Trainers are no longer just for the rich; many people are seeking the help of a trainer.  Even just a few sessions to ensure you are doing things correctly will make world of difference when it comes to reaching your goals.  If you're not quite ready for personal trainer then the internet is a great place to start.  The industries top trainers all post exercises on youtube.  How do you know if you've chosen a good site?  Read the comments, if they're not a good trainer, you can be sure that others out there will let them know it.

Go for it.  Change what you're doing.  Use these three simple solutions and start reaching your goals.

 

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WATCH THIS!

There is an AMAZING movie coming out June 12th called Food, Inc.
Spread the word!!! Here is the link to watch the trailer.
You won’t believe it! http://www.foodincmovie.com/

Ladies, don't be afraid of sweating!

Workout hard: Don’t Be Afraid to Sweat!


It never surprises me how many women want to lose the excess fat, tone up and look amazing, however they don’t like to sweat! I’m laughing as I write this; as I know the women that have said this to me are likely to be reading this article.

The fact is if you want great arms, a firm back side, shapely legs, gorgeous abs, you will need to work hard and sweat!

For a shapely lean and toned body there are 3 things you must embrace:

1) Nutrition – This won’t make you sweat but it’s one of the most important parts of looking great. A diet of fresh, clean and natural foods. Ensure you drink plenty of water, lots of fresh fruits and vegetables, good fats, fibre and protein. Go to Rocofit Tools, for free nutritional information: http://www.rocofit.com/tools/

2) Interval training – Leave the slow boring runs behind; embrace interval training. Start off slow and work your way up. Not convinced? Read this article by Charles Poliquin
http://www.charlespoliquin.com/Training/aerobics-1.php.

3) Resistance training – You don’t necessarily need expensive weights or a gym membership to start resistance training. Your own body weight is a great way to start. Excellent exercises for legs are, squats and lunges; for great arms do push ups and dips. With so many excellent trainers uploading videos on youtube you have a wealth of knowledge and expertise and your fingertips.


Sweating might not be considered very feminine but it most definitely is necessary if you want to get your ideal body. All the crunches in the world won’t get you great abs, all the squats in the world won’t get you toned legs. What will is all of the above. So go for it ladies, eat well, work hard and get sweating!

Beginners Running Course!

If you've always wanted to run but just don't know where to start then this is your chance. I'm putting together running courses for beginners with the goal to run 5 km's by the end of the course.

Course consists of:

6 Week Program:
Two sessions a week

Location: Highbury Fields

Start Date: First/Second week of May

Possible Times:
Wednesdays and Fridays: Late mornings or lunch time
Mondays and Wednesdays: Late mornings or lunch time
Tuesdays and Thursdays: 7:30 or 8pm

Duration: 45 minutes

Cost: £99/12 sessions (Introductory offer)

Minimum number of participants: 4

I can be flexible with the times apart from evenings.

Optional: If 4 people can only make one day a week then I can do a 6 week one day program with participants running one extra day in the week on their own. What can't be done is mixing the one day a week and two day a week participants.


With my 3rd Marathon almost behind me I have a lot to share with you from technique, motivation, nutrition, hydration and running gear.


Improve your cardiovascular health, relieve stress, improve confidence, meet new people and shed a few pounds - Get running! I love it!


Please pass this on to anyone you think may be interested


Any one interested contact me by Friday 24th of April. Email rocofit@hotmail.com

This is an excellent program for those wanting to enter a race for life event


Health and Happiness

Rosa

Health & Fitness Coach

My Marathon Fundraising - Acts Of Hope

Go for it, CHEAT!

That's right, I'm encouraging you to go out and cheat on your healthy eating plan.  If you've been really good and stuck to your plan 100% for at least 2 weeks,  then it's time to give yourself a break....sort of :)

This doesn't mean that you should go overboard and go for those takeaway or ready meals but you can enjoy a nice meal out.  Just be sensible. For example have a really good quality grass fed beef burger, an authentic Italian pizza that is often very light on the cheese, or if you're vegetarian, Turkish food is often an excellent option with a variety of mezes to choose from.  

I don't usually recommend or advise on alcohol but once again if you have been really good, there's nothing wrong with a nice glass of red wine with your meal. If you're not a fan of red then white is the next best option; however stay away from beer and spirits. 

Enjoy your cheat meal!

You Deserve it!

Here's something a good trainer friend of mine shared with me regarding what he tells his clients when they find it difficult to resist all the temptations such as coffee, fast food, crisps, sweets, etc. 

He shares with them that we often give in to these temptations by telling ourselves that we deserve it.  If we have a bad day of work we reach for that chocolate bar, or if we have to get up extra early we justify that extra cup of coffee.  We always find a way to justify these temptations, but the truth is what we really deserve is to fill our bodies with good nutritious food.  We owe it to ourselves!  If we feed our body good things then the benefits will be increased energy, improved circulation, vitality and well-being.  

Next time you are tempted to reach for those empty calories, think to yourself: Do I really deserve this?