Putting the FORCE back into your LIFE through group fitness programs

“The best physical training program in the world cannot fix a bad diet”

If weight loss is one of your goals, come & speak to us in regards to any assistance or questions regarding your food & drink intake. If your kilojoule (calorie) intake is too high, properly reducing your intake is generally a good way to lose the weight initially, however Yo-Yo dieting is the most common issue regarding weight loss. You need to consistently keep up with your new diet, if you fall off the wagon, you will put on more than you lost & it will be harder to get off the next time.

Only a proper physical training program will keep the weight off long term. As you are increasing your energy expenditure, you may even be able to slowly increase your energy intake again without the body fat returning.

Adequate hydration ‘prior’ to each session is of utmost importance, not only for safety, but also for the body systems to be able to perform at their peak.

You will only have one opportunity to train in the class you are doing, once it finishes you cannot do thatclass ever again. You want to be ready to perform at your peak, don’t waste the opportunity to achieve your goals because you weren’t hydrated beforehand.

Caution

Don’t guzzle water in the hour before the session.

Instead, you need to hydrate yourself gradually, throughout the entire day (or during the day before for early morning sessions) in order to allow the body to absorb the fluid.

Follow this advice and you have laid the groundwork for a successful session and a healthier life.

Shopping List for Food Diary 1

Don’t know where to start when planning a healthy eating plan?

Below is an example of someones daily meals that easily covers all the bases when considering;

• What to eat & when
• How to include all of the 5 foods groups
• Tasty suggestions
• Increasing metabolism for high energy & weight loss &
• http://lifeforcetraining.com.au/shopping-list-for-food-diary/ for the shopping list for every meal.

Example-1 of Food Diary

Why is the word “Diet” such a dirty word? When somebody mentions losing weight, the first thought is always “oh no, I don’t want to go on a boring diet! I love my food & drink too much” & the second thought is usually “& then I have to run 10 painful kilometers every day!”. But why is the word ‘Diet’ only mentioned with weight loss, when the dictionary definition is

the foods eaten, as by a particular person or group. http://dictionary.reference.com/browse/diet.

So if you eat 20 hamburgers for breakfast, that is your diet! Not a particularly good one, but that is your dietary intake diet never-the-less.

What if I was to tell you that you can still eat amazing foods, drink world class wine & lose weight. It’s true, you just Read the rest of this entry »

To calculate your resting metabolic rate:

Women:

[655.1+(9.56 x weight in kg)+(1.85 x height in cm)-(4.68 x age in years)] x 4.2

Men:

[66.47+(13.75 x weight in kg)+(5 x height in cm)-(6.76 x age in years)] x 4.2

Once you know your resting metabolic rate you will need to multiply it by your activity factor number to know your total daily energy output needs.

Example:

Amanda is 30 years old, 170 cm tall & weighs 70 kg. Her resting metabolic rate is

[655.1+(9.56 x 70)+(1.85 x 170)-(4.68 x 30)] x 4.2

=[655.1+669.2+314.5-140.4] x 4.2

=6293 kj per day

If Amanda is relatively inactive, her total kj output would be 6293 x 1.2=7552 kj per day.

However if she was training for a marathon, her output would be 6293x1.9=11,957 kj per day.

The safest & most effective way to reduce kilojoule intake for weight loss is to consume

2000 to 4000 kj fewer than your body uses per day. This produces a minimum weight loss of 0.5 to 1 kg per week.

This may sound like a slow process, however you may need to ask yourself how long it took for your body to gain its weight & ask yourself if it’s realistic to expect your body to lose the same amount of weight in a much quicker time frame.

Don’t forget losing weight, even if it’s a slow process, is better than keeping the weight on or continuing to gain more.

Food Diary Table

A survey in 2007-08, revealed that 61.4% of the Australian population are either overweight or obese  www.health.gov.au

So it’s fair to say then that the vast majority of you reading this would like to lose weight. Or even if you are currently within the healthy weight range, it’s still likely that you probably struggle to maintain that level. And when the average person decides to lose weight, they generally start a heavy running &/or weights regime whilst putting themselves on the strictest diet they can find. Unfortunately this is just another popular myth in the community for losing weight, for the long term.

In order to lose body fat initially, you’re better off eating approximately 2000kj fewer than you burn per day. However in order to keep that weight off, you need to maintain your activity levels. Combining the two is then even better!

So if you have decided to change your eating habits, how do you know what changes are required? Well, before you know how to get to where you want to go, you first need to know where you are. This is where a ‘Food Diary’ can be the most valuable tool for you. Is it so simple yet highly effective.

All you have to do is simply write down anything & everything that you swallow in a week. However there are a few guidelines that will help you to get the most out of this process.

1. Be honest. Don’t change anything that you normally do.

The idea is to see where you can make improvements; if you aren’t honest with yourself it makes it so much more difficult to know what needs change.

2. Be as specific as possible.

Without going overboard, the more detail you put in, the more information you will see after.

3. Put in other relevant information.

Your metabolism is affected by sleep, work & exercise. Putting in these factors may show a pattern develop in conjunction with your eating.

Once you have done this, look through & see if you can find a pattern of things like;

• Large gaps between meals followed by ‘binge eating’
• Times of the day that trigger ‘bad eating habits’
• Is there a particular food group not included
• Is there a particular food group included too much
• Is there a physical activity that is triggering ‘bad eating habits’

Until you look at your weekly eating at a glance like this, you are not likely to see patters that may span days. They have most likely been developed over years & you probably didn’t even realise they occurred. But now that you are aware of what you are doing, you are so much more likely to be able to do something about it.

To download &/or Print your Free Food Diary Table, click here

Good luck!