Hi,
A short important note today...
Have a look at this... see how the media is supposedly making up stories about how exercise may have been related to Michael Jackson's death.
Check out this quick video that Fitness Expert Jon Benson made about this controversy...and make sure to watch through the entire video (it's short), because some important studies are shown mid way through:
Here's the link to http://www.7minutemuscle.com
Feel free to pass this email onto your friends if you find it interesting.
Best regards
Richard Geres
http://www.geresconsulting.com/
Want valuable, yet FREE fitness advice?
Visit my WEBSITE HOMEPAGE and sign up to receive my regular, FREE FITNESS TOOLS!
Feel free to pass this email onto your friends if you find it interesting.
Tuesday, July 21, 2009
Saturday, May 16, 2009
Are you eating fats that could kill you?
Hi,
You've probably heard of unsaturated and saturated fats, and the fact that unsaturated fats are healthier for your body than saturated ones. What you might not be aware of are so called "trans fats" which are man-made, chemically altered fats found in baked and fried foods, that are a very serious health hazard to your body.
I really recommend you invest five minutes in your health to read this excellent article by Tom Venuto about the dangers of trans fats. It could save your life!
Click here to read Tom Venuto's article:
http://www.burnthefatblog.com/archives/2009/05/forget_swine_flu_this_is_scari.php
Regards
Richard Geres
www.GeresConsulting.com
You've probably heard of unsaturated and saturated fats, and the fact that unsaturated fats are healthier for your body than saturated ones. What you might not be aware of are so called "trans fats" which are man-made, chemically altered fats found in baked and fried foods, that are a very serious health hazard to your body.
I really recommend you invest five minutes in your health to read this excellent article by Tom Venuto about the dangers of trans fats. It could save your life!
Click here to read Tom Venuto's article:
http://www.burnthefatblog.com/archives/2009/05/forget_swine_flu_this_is_scari.php
Regards
Richard Geres
www.GeresConsulting.com
Sunday, May 10, 2009
8 Station Home Workout
Hi,
If you don't seem to find the time to join a gym or schedule regular times for your workouts, here is a simple, yet effective workout you can do in the comfort of your own home whenever you have at least 15 minutes of spare time.
With these 8 simple movements you will be doing a full body workout, and exercising practically all the major muscle groups. Plus, on top of that, you will get a great cardiovascular workout too, and you will definitely feel you heart rate increasing as you go through the circuit. As your heart rate increases, so will your metabolic rate, which means you will be burning more calories per minute.
Now if there is any particular exercise you cannot do, just leave it out and work with the remaining ones. Start off with one round of these exercises and try to do them with as little rest between movements as possible. If you do get out of breath, just stop until you recover, and then continue.
Also remember, if you haven’t exercised in a while, make sure to consult your doctor before starting an exercise programme!
Here it is:
Below is a list of the 8 exercises shown and your target amount of repetitions to perform:
(The video shows only 5-6 repetitions per exercise to keep the video short)
If you perform 3 workouts of this sort per week, ideally on alternate days, you are definitely on the road to improved fitness!
Let me know what you think and post your comments!
Richard Geres
www.GeresConsulting.com
If you don't seem to find the time to join a gym or schedule regular times for your workouts, here is a simple, yet effective workout you can do in the comfort of your own home whenever you have at least 15 minutes of spare time.
With these 8 simple movements you will be doing a full body workout, and exercising practically all the major muscle groups. Plus, on top of that, you will get a great cardiovascular workout too, and you will definitely feel you heart rate increasing as you go through the circuit. As your heart rate increases, so will your metabolic rate, which means you will be burning more calories per minute.
Now if there is any particular exercise you cannot do, just leave it out and work with the remaining ones. Start off with one round of these exercises and try to do them with as little rest between movements as possible. If you do get out of breath, just stop until you recover, and then continue.
Also remember, if you haven’t exercised in a while, make sure to consult your doctor before starting an exercise programme!
Here it is:
Below is a list of the 8 exercises shown and your target amount of repetitions to perform:
(The video shows only 5-6 repetitions per exercise to keep the video short)
- Squat: 15-30 reps
- Jumping jacks: 30-100 reps
- Push-ups on knees or full push-ups: 10-20 reps
- Lunges: 10-15 reps on each leg
- Crawl into sun salutation: 4-12 reps
- Tricep dips (against a bed or step): 10-20
- Abdominal crunch: 20-50
- Bird dog: 15-20 per side
If you perform 3 workouts of this sort per week, ideally on alternate days, you are definitely on the road to improved fitness!
Let me know what you think and post your comments!
Richard Geres
www.GeresConsulting.com
Sunday, April 5, 2009
Racing a pizza on a treadmill... and getting left behind!
Hi,
Now I’m going to give you an example of how easy it is to gain 1kg of fat and how hard it is to take it off.
The moral of the story is: You cannot outtrain a bad diet. Eat and drink in moderation and you will not have to take drastic measures to rectify your diet slip-ups.
How to gain 1kg of fat in 3days:
Remember: the energy value of 1 kg of fat is approx. 7000kcal. Therefore, to gain 1kg of fat you must overeat by 7000kcal. Here is how you can do that in 3 days:
Example: A woman with a metabolic rate of 2000kcal (an average amount)
Daily food intake during vacation or “extended weekend”:
Breakfast: Coffee with 2 sugars - 80kcal
Orange juice - 80kcal
2 sliced toast with jam - 220kcal
4 biscuits - 200kcal
Total: 580kcal
Lunch: 1 beef burger - 400kcal
1 portion french fries - 250kcal
1/2l (1pint) Coke - 200kcal
1 ice cream - 250kcal
Total: 1100kcal
(Alternatively, 150g of pasta with meat sauce is over 800kcal)
Afternoon snack: 1 cappuccino with 1 sugar - 70kcal
1 slice cake - 250kcal
Total: 320kcal
Dinner: 2 slices bread & butter - 220kcal
1 pizza - 1000kcal +
3 glasses wine - 210kcal
Total: 1430kcal
Social drinks: 5 Vodka Orange - 1000kcal
(or 6 Jack Coke)
DAY Grand total: 4430kcal
Energy values are approximations
Daily excess calories: 2430 kcal (4430 - 2000)
3 day excess calories:7260 kcal = 1kg of excess fat!
Note: This is a generalisation, and some individuals may react better or worse to the above example than others. However it gives you a pretty good idea how the extra kilos may creep on in a short amount of time.
Now here’s how to burn off 1 kg of fat:
Breakfast: 30 g oats - 120kcal
200ml skim milk - 100kcal
Snack: 1 yoghurt - 120kcal
1 apple - 80kcal
Lunch: 1 tuna salad - 400kcal
Snack: 30g nuts / 1 pear - 200kcal
Dinner: 250g fish - 300kcal
60g brown rice - 220kcal
Mixed vegetables - 30kcal
Day Grand Total: 1570kcal
Energy values are approximations
Daily energy deficit from diet: 430kcal (2000-1570)
Workout: ½ hour power walk: 250kcal
Total energy deficit/day: 680kcal
Assuming that you eat THIS WELL every day and EXERCISE every day for at least 30minutes, it will take you between 7-10 days to burn off 1kg of excess bodyfat. If you exercise less, it takes longer. If you eat less, you will lower your metabolism over time and are very likely to gain it all back again very quickly.
1kg: Easily gained in 3 days; lost through consistent hard work in 7-10 days.
I repeat the moral of the story: You cannot outtrain a bad diet. Eat and drink in moderation and you will not have to take drastic measures to rectify your diet slip-ups. It’s hard work!
One important point I would like to make: 1kg of weight change is not equal to 1kg of fat-loss!!!
Weight change on the scales in the short term is often a result of fluctuations of water weight and does not really reflect whether you are indeed burning fat, or rather losing real, quality weight.
Real indicators for fat loss are inch-loss, bodyfat % measurements and the way your clothes fit you.
Therefore do not get too obsessed with the weighing scales!
Yours in fitness
Richard Geres
http://www.geresconsulting.com/
By the way, I'd be happy to have your comments on this topic!
I'm sure you are familiar with the common perception that if you have had excessive food or drink one evening you comfort yourself by saying to yourself "Tomorrow I'll do a workout" and make up for it. Well the video below showing personal trainer Craig Ballantine racing against a pizza will show you that it's not that simple:
Now I’m going to give you an example of how easy it is to gain 1kg of fat and how hard it is to take it off.
The moral of the story is: You cannot outtrain a bad diet. Eat and drink in moderation and you will not have to take drastic measures to rectify your diet slip-ups.
How to gain 1kg of fat in 3days:
Remember: the energy value of 1 kg of fat is approx. 7000kcal. Therefore, to gain 1kg of fat you must overeat by 7000kcal. Here is how you can do that in 3 days:
Example: A woman with a metabolic rate of 2000kcal (an average amount)
Daily food intake during vacation or “extended weekend”:
Breakfast: Coffee with 2 sugars - 80kcal
Orange juice - 80kcal
2 sliced toast with jam - 220kcal
4 biscuits - 200kcal
Total: 580kcal
Lunch: 1 beef burger - 400kcal
1 portion french fries - 250kcal
1/2l (1pint) Coke - 200kcal
1 ice cream - 250kcal
Total: 1100kcal
(Alternatively, 150g of pasta with meat sauce is over 800kcal)
Afternoon snack: 1 cappuccino with 1 sugar - 70kcal
1 slice cake - 250kcal
Total: 320kcal
Dinner: 2 slices bread & butter - 220kcal
1 pizza - 1000kcal +
3 glasses wine - 210kcal
Total: 1430kcal
Social drinks: 5 Vodka Orange - 1000kcal
(or 6 Jack Coke)
DAY Grand total: 4430kcal
Energy values are approximations
Daily excess calories: 2430 kcal (4430 - 2000)
3 day excess calories:7260 kcal = 1kg of excess fat!
Note: This is a generalisation, and some individuals may react better or worse to the above example than others. However it gives you a pretty good idea how the extra kilos may creep on in a short amount of time.
Now here’s how to burn off 1 kg of fat:
Breakfast: 30 g oats - 120kcal
200ml skim milk - 100kcal
Snack: 1 yoghurt - 120kcal
1 apple - 80kcal
Lunch: 1 tuna salad - 400kcal
Snack: 30g nuts / 1 pear - 200kcal
Dinner: 250g fish - 300kcal
60g brown rice - 220kcal
Mixed vegetables - 30kcal
Day Grand Total: 1570kcal
Energy values are approximations
Daily energy deficit from diet: 430kcal (2000-1570)
Workout: ½ hour power walk: 250kcal
Total energy deficit/day: 680kcal
Assuming that you eat THIS WELL every day and EXERCISE every day for at least 30minutes, it will take you between 7-10 days to burn off 1kg of excess bodyfat. If you exercise less, it takes longer. If you eat less, you will lower your metabolism over time and are very likely to gain it all back again very quickly.
1kg: Easily gained in 3 days; lost through consistent hard work in 7-10 days.
I repeat the moral of the story: You cannot outtrain a bad diet. Eat and drink in moderation and you will not have to take drastic measures to rectify your diet slip-ups. It’s hard work!
One important point I would like to make: 1kg of weight change is not equal to 1kg of fat-loss!!!
Weight change on the scales in the short term is often a result of fluctuations of water weight and does not really reflect whether you are indeed burning fat, or rather losing real, quality weight.
Real indicators for fat loss are inch-loss, bodyfat % measurements and the way your clothes fit you.
Therefore do not get too obsessed with the weighing scales!
Yours in fitness
Richard Geres
http://www.geresconsulting.com/
By the way, I'd be happy to have your comments on this topic!
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