Calorie loss is an important aspect of weight loss and training. A combination of good eating choices and smart exercise will help burn calories, and help to remove unwanted weight.

How do I burn 1 kilogram?

To lose a kilo of weight, you need a 7700 calorie deficit. For example, if you burn 2000 calories, but only eat 1000, your calorie deficit is 1000. As a general rule, men should be eating 1500 calories a day, and women should eat a little less, at 1200 calories. A doctors check-up should always be advisable before starting this type of program.

How will exercise help?

All physical activity helps to burn calories. Simply eating helps to lose calories. However, proper exercise is important for burning calories, and many calorie burning ones are simple exercises that can be done at home. Running for an hour can burn anywhere between 600 and 1200 calories, and skipping can burn up to 1300!

What food should I eat?

Many packaged foods come with labels detailing the calorie content in the product. However, eating fresh fruits and vegetables are best for burning calories, as these often have the lowest count, with a cup of lettuce containing only 5 calories.

How can I track calories?

Many fitness watches, such as the FitBit, monitor and track the calories you have burned during exercise. A simple Google search can also show you how many calories are in your favourite food. Calories are also listed on most packaged foods, allowing you to effectively track your calorie intake.

 

Remember, a calorie deficit of 7700 is needed to lose 1kg of weight. It is important to make sure that a healthy eating program combines with a good exercise regiment in order to ensure that you are burning the calories you want gone.

I always try to encourage you all to lift your own body weight as it is a great way to improve your strength and tone. Home exercise –  3 x 20 dips, 3 x 15 push-ups wide, medium and close grip, 4 x Max Crunches {keep your back flat} 3 x 20 Squats [hands on hips, knees over toes,  eyes up ] SIMPLE YET EFFECTIVE !  Everyone can train at home.

Everybody at some stage wants to lose weight, so let’s cover some points.

Hydroxycitric Acid

This curbs your appetite and slows down the production of fat. It has been tested and has no toxicity or saftey concerns. It can be sourced in 250mg capsules and taken three times daily.

5-H.T.P.

This helps you to think thin or keep happy, as well as regulating your blood sugar levels and the level of serotonin in the brain. Low levels of serotonin can lead to depression and increased appetite. 5-H.T.P. can be found in meat, fish, and beans. You can supplement low levels of serotonin with 50mg of 5-H.T.P., but it is to be avoided if you are on any medication.

Chromium

Any form of dieting will always lead to sugar cravings. Chromium is a mineral that can help you control blood sugar levels. Chromium can be found in wholemeal bread and pasta, beans, nuts, and seeds. Chromium can also be found in most good multivitamins.

Protein

Protein is the most important element when your goal is to increase muscle mass. Protein shakes are best used for recovery, but be careful of volume, as it can be high in calories. Branch chain amino acids can be helpful when repairing muscle after training. The blend to look for is leucine and creatine.

Dangers can be found when taking any supplements. Do your research and read the labels of anything you buy. See your doctor first before taking any supplements. Garcina Camogio, for example, is a tropical fruit used in many weight loss supplements. However, this has been linked to many cases of liver failure!

So many supplements, in my opinion, can still be found in a controlled and consistent eating plan. Don’t forget a good balance of protein, fats, and carbohydrates will always be needed in your diet.

20 years swim coaching, I think, gives me the skills to help people with their swimming so here goes.  I have seen many thousands of lap swimmers over the years, and I think with a few simple changes to some basic techniques everyone can become more efficient with their swimming.

Breaking down the stroke into parts is the best way to start things.

1.  KICK  Your legs are your biggest and strongest body part.  Use a kickboard, place your arms over the top of the board and complete 10 laps with your head out of the water.  Keep your toes flexed and legs straight.  Try to teach yourself to kick on the side.  Keep your body flat and hips on the side as you work down the pool breathing to  the side.  Again, toes are flexed, leading arm sculling out in front of your head.  Flippers can be used for these drills but they are AN AID not a substitute for your legs!
2. Breathing so important for efficient swimming.  Drills –     (i)  keep your arms down by the side remembering to exhale under water and turn your head as if your looking over your shoulder and inhale immediately placing your head back in the water to begin breathing out.   Important – do not turn over onto your back when breathing and don’t look up to the roof.    (ii)  Use a kickboard keeping one arm down by your side which gives you room to turn, and practise your breathing while completing 8x25m laps.     (iii)   Arm Stroke- It is so important to co-ordinate your arms with the rest of your body with swimming. Try to imagine a line down the middle of your body.  As you stroke under the  water, do not allow  your arms to cross that midline with the stroke finishing at the hip.   As the arm reaches forward the fingers enter in line with the shoulders fingertips first. Drills 1. Make your hands into a fist and complete as many laps as possible. The smaller surface area teaches you to concentrate on the  feel of the water when swimming remember don’t let your hands cross that midline. 2. Single arm drill keep one arm down by your side and stroke down the pool breathing to the opposite side of the stroking arm , concentrate on pulling in tight to the body and learn to breath on both sides of the body. Finally practise, practise and don’t give in.

WEIGHT LOSS- WHERE DO YOU START?

Initially let’s tick some boxes:

1. Eat and drink sensibly.
2. Eat smaller meals more often.
3. Start some form of exercise!
4. Be aware of eating and shopping behaviours that lead to overeating
5. Be aware of social and emotional problems that trigger overeating.
6. Consider a food diary.

Anybody who has been trained by me will have heard this rant – burn up more calories than you consume and you will lose weight.

This example is for all the clients  who may have good dietary habits but enjoy liquid pursuits on a regular basis. WINE a 200ml glass on average contains 175 calories per  glass. If an individual consumed 3 glasses per night that is 2825 calories per week cut that in half and look at the reduction in calories with a minimal amount of  discipline.

Eating patterns:

1. DONT EAT WHILE ENGAGED IN OTHER ACTIVITIES e.g. watching TV, reading, socialising.
2. Eat only at the table.
3. Don’t purchase high calorie foods.
4. Buy snack foods in the smallest package size.
5. Have a strategy to engage in some activity when you feel the urge to snack e.g. go for a walk.

Remember weight change over several weeks is likely to reflect levels of fat and muscle rather than fluid, that is why we should not allow every fluctuation in weight to rule our everyday lives. Finally let’s do some math take the number 3500. Walking or jogging usually burns 100 calories per mile(intensity counts). So let’s say you reduce calories by 300 per day and enter into regular exercise up to 3-5 hours per week. The calorie reduction can result in some significant weight loss if you are consistent with your efforts. FOOD FOR THOUGHT EVERYBODY. Keep training hard.                                                                                                                                                                                                                                                                                                                                                                                                                                     (ref. Harvard Health Publications)

 

 Don’t let all those bad habits creep in as winter approaches!

 

So come join Swimfit Altona Personal Training for a

SIX WEEKS INTRODUCTION TO FITNESS

For $200 you get

• One personal training session weekly

• Entry on Wednesday nights group training session

• Workouts will go for 60 minutes duration

• Training adapted to your specific needs

 

The Studio is well equipped including

• Spin bikes

• treadmill

• cross trainer

• function trainers and kettle bells, as well as

• Boxing training – the perfect complement to a great workout!

 

Start date: Friday 29 May 2015 at 6pm – Registration and Fitness test for everybody

(Normal Price for personal training session is $50 – a saving up to $200 over six weeks.)

Enquiries please ring Kevin on 0412 077 212 – Check out my website   www.swimfitaltona.com.au