The Aerobic Conspiracy

Read this excellent article today by Phil Stevens titled "The Aerobic Conspiracy", which shows just how badly out of proportion the whole cardio vs weight/resistance training argument really is.

In reality, if you could only choose one, and no doubt this all comes down to personal preference also, you would choose resistance training over cardio/running every time. A better solution would be to incorporate both into your workouts and they are both beneficial.

It's a great read and you can see it here: http://www.staleytraining.com/articles/phil-stevens/2009/aerobic-conspiracy.htm.

A Personal Trainers Quick And Easy Protein Snack

Have been doing this for the last couple of weeks as it saves a heap of time and you always have a handy source of one of the best sources of protein available and at a very small expense.

Hard Boiled Eggs - A Great Source Of ProteinWhat is it?

Hard boiled eggs!

I do these a dozen at a time and it takes 10-13 minutes in boiling water (vary your time depending on how you like them, and yes, the water must be boiling when you put them in, or else you might end up with something slightly underdone...).

These really are the perfect snack or even as a whole meal, say for breakfast have 2 eggs with sea salt and cracked pepper, with a piece of fruit, a handful or two of raw mixed nuts, bottle of water and you are really starting your day off in seriously good form. The yolks are fine to eat and they contain most of the essential nutrients found in eggs, so don't discard them no matter what anyone says about the fact that they are high in fat. This comes from an old bodybuilding style of nutrition which has its place, but not in the context of this post which is for every day people which is 80%-90% of those in the gym, or with personal trainers.

Nutritional Information For 70g Free Range EggsThe following picture (click to enlarge) is taken from the box, and note that these are 70 gm free range eggs, showing the nutritional information for you calorie conscious people out there.

For those of you that don't follow any type of nutritional plan, maybe now is a good time to start as we only need a certain amount of food, or energy each day, and you know where the rest goes if you don't use it? Fat.

I hope this helps and saves you a heap of time.

The Top 10 Weight Loss Foods That Burn Fat

Quite a lot of personal training clients have been asking for information on nutrition lately, which is great because it is probably the most neglected area of a training program.

As with many other factors in the general fitness world, the amount of information is simply staggering and can be overwhelming to someone looking to make some changes in the way they eat, and more importantly, how much they eat (and drink!).

A recent article by Tom Venuto titled "The Top 10 Weight Loss Foods That Help You Get Six Pack Abs!" (click the link to read the entire article) contains the following food groups and why your diet should consist mostly of these:
  • Top 10 Starchy Carbs and Whole Grains
  • Top 10 Vegetables
  • Top 10 Lean ProteinsFruit and Vegetables Are Essential For Fat Loss
  • Top 10 Fruits
One particularly good point that Tom makes, which is mentioned throughout his very well know Burn The Fat, Feed The Muscle program, is to zig-zag your carbohydrate intake. Very simply this means to rotate those foods you select based on your training schedule, or when you need the energy the most.

To give an example, lets say your do your strength training on Monday, Wednesday and Fridays and you do cardio or some other sport, or whatever it is you enjoy that gets you burning calories on the other days. As a general rule, it would be best to pick foods from the "Top 10 Starchy Carbs and Whole Grains" on your strength training days when you need the energy the most and choose from the "Top 10 Vegetables" on all other days when your need for such energy dense foods is not as great.

It doesn't mean you never eat the starchy carbs on non-training days, but it's a good place to start and to change your way of thinking in terms of how much food does my body need today in relation to what tasks you have planned for the day. If you are working in an office and are sitting down for most of or all of the day, then your energy requirements are going to be much different than if you are "taking the day off" and playing golf, or out jet skiing or a big day at the gym.

Don't forget though, your body needs fuel, just like a car does, to perform at it's best so choosing the majority of your food intake from these lists will put you in a great position to achieve whatever fat loss or muscle building goals you have.