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Why Stretching IS So Important

Why Stretching IS So Important 150 150 Aaron Smee

Most people understand that to live a healthy life, you need to eat accordingly, and train with enough intensity to match your goals, whether that is to gain weight or lose weight. What a lot of people seem to miss though, is the importance of stretching properly. The first thing that jumps out to me…


The Importance of Strength Training when it Comes to Weight Loss

The Importance of Strength Training when it Comes to Weight Loss 150 150 NewStartPT

Most people know that cardio training is great for weight loss, a the majority of people try to stick with just doing cardio, because that is what they know. However, a far smaller percentage of people chose to use strength based training for their weight loss. This small percentage are the ones that get the best results.

When doing cardio training, most of the time your body will be burning far more calories than during a strength training session. However, once you stop training cardio, unless you are doing high intensity intervals, your body will quickly stop burning those calories. When strength training, as long as you work your muscles properly, your body will continue burning extra calories (usually in the form of stored bodyfat) for up to 3 days! Now, this extra amount can really add up; for most people it is around 10% of their metabolism as extra calorie burning, which ends up being around 100-150 calories a day. This might not sound like much, but that is on top of whatever calories you would normally be burning.

So all of a sudden, your next cardio session becomes more effective, because you are already burning extra calories! In fact, you don’t even need to do that cardio session to burn calories – you could be sitting on the couch at home, or at the desk at work, and you are burning those extra calories! To put things into perspective, 1kg of bodyfat has roughly 9000 calories, so over the week, your body is burning somewhere around an extra 100g of bodyfat without you having to do anything!

This is one side of the benefit, which is the short term benefit. The other side, which is the longer term benefit, which makes your body more resistant to putting fat back on, is that every kilo of lean muscle that your body has burns roughly 100 calories a day, just through functioning and normal movements.

For most people, increasing their lean muscle by 2-3kg within 2-3 months is not at all unreasonable – even for women, with this muscle being denser, rather than the increased size that men will get. This is where things really start to add up; that 200-300 calories a day end up being around 1750 calories on average per week. Again, this is just extra calories your body will burn regardless, and ends up being around 200g of body fat that your body burns up!

This is why strength training is so important for a long term weight loss result – increasing your metabolism like this makes weight loss easier, and putting body fat back on much harder! However, you need to make sure you are training at the right intensity for this to be most effective. Training with a Personal Trainer will ensure that you are pushing hard enough to get the best results!

Slight Edge Fitness

Slight Edge Fitness 150 150 NewStartPT

Hey guys. Today I wanted to talk to you about a book I read a few years ago called The Slight Edge. What this basically is, it’s about how all the small things add up. So, with your exercise routine, going on that walk every day over the year and the result you get at the end of that. It’s also about how the things that are easy to do are important because, as well as being easy to do, they’re also easy not to do.

So, again using that walk as an example, if you decide to go for that walk on one particular morning, is it going to make that much of a difference? Look, probably not, you’re going to burn a few calories, you’ll feel better after it, but you’re not going drop five kilos just by going for one walk. At the same time, is it going matter if you don’t go on that walk? Again, not really. You might wake up feeling a little bit annoyed at yourself after sleeping instead of getting up and going for the walk, but at that time, it’s not really going to matter that much. Over say a year, though, if you were to go for that walk every morning, well, yeah, you’re going notice a difference. You might have lost that five kilos, just from doing that. If you don’t go for that walk every morning, well then, that’s the five kilos that you’re not going to lose. That’s sort of what this whole book is about, how all the little things all add up. And, with health and fitness goals, that’s basically how I like to look at everything. You don’t get the end result straight away, the result is from a whole heap of little actions all building up and coming together at the end!

Training Together for Better Results

Training Together for Better Results 150 150 NewStartPT

When people train on their own, their results will last as long as their own, personal motivation. For some people this is all that they need, as their own motivators are strong enough to push them all the way to the end. For others, however, it can result in progress stopping, and often efforts also stopping.

One of the best ways to prevent this from happening is to train with someone else, or a group of other people, who are looking to achieve the same goal as you are. When your own motivation starts to slow down, you have the rest of the group to pull you back up and continue to push you towards your goal. This is especially true in Group Fitness and Bootcamp fitness – the group will almost become a second family, with each person looking out for each other to make sure they are staying consistent to achieve their goals.

Training with someone who has a vested interest in you achieving your goals, such as a Personal Trainer, will also greatly increase the success you have in achieving your goal. This is why people that see a Personal Trainer in some capacity will get better, faster results!

New Years Resolutions – Are you still on track?

New Years Resolutions – Are you still on track? 150 150 NewStartPT

Good morning! I hope your year is off to a great start!

How are you going with the goals you set for yourself at the start of the year? Are they still going strong, or have the small, split-decisions already started directing you away from the result you wanted?

Anyone that has known me for a while now knows that I am currently doing a lot of chin-ups! However, not everyone will know why. The goal behind them is to eventually break the world record for the most chin-ups in an hour! The current record is at 1033 (yes, that is A LOT of chin-ups!), so I have a bit to go. But the number doesn’t matter; the only thing that matters is that I continue making small decisions to keep working towards that goal! As long as I consistently decide to work towards my goal, I will get there.

This principle applies with all your own goals as well – the key is to be consistently doing the things that are going to bring you closer to the result. Even though sometimes the small things might not seem like they are making a difference, everything counts. In fact, its usually the small things that have the biggest result. The things that are easy to do, but at the same time, easy NOT to do, but you do anyway because you are committed to achieving your goals! These are known as the Slight Edge decisions!

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