If some exercise is good, then more must be better. No. In fact proper rest is just as important as the workout. After exercise muscles and connective tissues need adequate rest to be able to repair themselves. Over training makes you susceptible to injury and therefore your goals harder to achieve. Allow 48 hours rest of a muscle group before training it again. Remember that you can split your routine so that you do not use the same muscles and muscle groups every time you t

My clients often get confused over these exercise terms for weight training, so I thought I would share an explanation with you. Repetitions are the number of times an exercise is performed, consecutively without rest. A Set is one complete series of consecutive, continuous repetitions. Workload refers to the amount of weight or resistance used to perform a particular exercise or work a particular muscle or muscle group.

You may decide that you want to lose weight but are not sure how much to aim for. Don’t just base it on vanity but aim for a weight that is healthy for your height. Your body mass index (BMI) gives you the relationship between height and body weight. This can be worked out using the following formula: BMI = ___Body weight (kg)__ Height (m) X Height (m) 1ft = 0.3m 1 stone = 6.35kg

Cellulite forms in the layer beneath the skin where fat cells sit between connective tissue. As these fat cells push up and the connective cords pull down, the surface becomes bumpy or lumpy. It’s not a sign of poor health, and even very fit or lean people can have it. Women experience it far more often than men because of differences in fat distribution and connective tissue structure. Why It Happens Several factors contribute to cellulite’s appearance: Hormones such as oest

Many of you will know that muscle is heavier than fat. Obviously 5lb of fat weighs the same as 5lb of muscle, however, they will look quite drastically different. Fat is soft and less dense. It therefore takes up about 18% to 20% more space. Muscle is lean, dense and compact. So, if you lose 5lb of fat and gain 5lb of muscle, you will notice that your clothes are looser, even though your scales remain the same. Please note however, you are not turning fat into muscle (this is

Increased muscle causes a decrease in flexibility This is not the case if you train with proper technique. If you exercise the joint through its full range of motion you will maintain and even increase flexibility of that joint. If you stretch daily, and especially after exercise, you will see an increase in suppleness.

Most of us know that we should be aiming to eat at least 5 portions of fruit & vegetables daily but do you know what counts as a portion? The following may help to guide you. FRUIT Apple, orange or banana 1 fruit Melon, pineapple 1 large slice Plum, kiwi, Satsuma

The following recipe will serve one, but obviously you can make a bulk of it ready to use each morning and it can be adjusted to suit your personal taste. It is great served with either cows milk, almond milk or soya milk and has no added sugar. You could also add fresh berries. 6 tablespoons of porridge oats 2 tablespoon of wheat germ 1 tablespoon of pumpkin seeds 1 tablespoons of sunflower seeds 1 teaspoon of sesame seeds 1 teaspoon chia seeds A handful of raisins, sultanas

It can be all too tempting on a hot summers afternoon to reach for the ice cream to cool you down but if you are watching your weight then you will appreciate this healthy, tasty alternative. Take a ripe banana, peel it, wrap in foil or cling film and place in the freezer overnight. When you fancy something sweet just take it out and eat it as you would an ice cream or lolly. Don’t forget to drink plenty of fluids to avoid dehydration. There is nothing more refreshing than a

This idea is known as ‘spot reducing’ and has proven to be ineffective. Genetics are the decider as to where we store our excess fat and where we burn it from to provide fuel for exercise. Cardiovascular exercise for a period of at least 15-20 minutes at a moderate intensity will encourage the body to burn fat and better still doing high intensity interval training is a very effective way to burn fat. However, it is important to keep at those ab/core exercises to strengthen a

Having been Personal Training since the mid 1990’s (I’m giving my age away now!) I must have heard every excuse under the sun as to why people don’t exercise. It is very easy to dismiss exercise but it is so very beneficial for your health, figure, self esteem and mood. Here are a few of the excuses I’ve encountered and how to beat them. I just don’t have the time. Our lives are hectic but exercise is so good for your health. It really should be a priority. You needn’t fit in