Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

Newsletter number seventeen

Hi everyone,Personal Training in Weybridge, Surrey

Another Friday is upon us. Enjoy the read and have a fantastic weekend!

Resistance training

In order to create a long lean shape, Resistance training should be part of your exercise routine. People sometimes shy away from resistance work for fear of becoming too bulky. Regularly doing CV sessions such as power walking, jogging, running, swimming will certainly burn calories and get you fit, but it's actually vital to do some kind of resistance or weight training to achieve a firm body. This kind of training will tighten the muscles and the fact that women have much less testosterone than men means they need not worry, as it is harder for them to bulk up.

Creating that lean looking body however means doing the right kind of resistance training. If you do few repetitions with the heaviest weight or highest resistance you can manage, the muscles become tired and shorten making them look bulky. In contrast, doing more repetitions using lighter weights or moderate resistance makes the muscles long and lean creating a fabulous silhouette.

Another benefit to resistance training is that it is good for your bone health. When bones have pressure applied to them via weight or resistance, it creates a chemical reaction that strengthens them, helping to protect against diseases like osteoporosis and osteoarthritis. Plus when muscles become more active and stronger, they burn more calories, even at rest.

Creating resistance need not be expensive as you can use your own body weight to do press ups for arms, squats and lunges for legs and crunches for your abs. You can do these exercises anywhere, any time. Resistance bands are also good as they are cheap and easy to store. Even big supermarkets stock them now. Using a large bottle of water as a 3kg weight (roughly) or cans of baked beans as 1kg weights can be good alternatives to weights such as dumbbells.

By making resistance training part of your exercise programme three times per week, you should start to notice a difference to your body shape providing you are eating healthily and the right amount too. Combining this form of exercise with power walking, jogging, running (three times per week) will see you looking leaner in a matter of weeks.

 

Weight loss

MYTH : Nuts are fattening and you should not eat them if you want to lose weight.

FACT : In small amounts, nuts can be part of a healthy weight loss programme. Nuts are high in calories and fat, but most nuts contain healthy fats that do not clog the arteries. Nuts are also a good source of protein, dietary fibre and minerals including magnesium and copper. However make sure you enjoy small portions of nuts. A small handful is plenty.

 

Nutrition tip

Oatcakes make wholesome, filling snacks and made with wholegrain oats, each one has roughly 36 calories....less than a cream cracker. They are more filling than a cracker due to the fibre in the oats. Oats also provide slow release energy so these are a great way to see you through until lunch or to beat that mid afternoon slump. Adding a thin layer of peanut butter or jam makes them taste even better.

 

Calories

Opinion is divided on whether ignorance is bliss when eating out, but if making the wrong choices, our waistlines certainly start to suffer. On average, Brits eat out six times per week (including snacks) according to Government figures, so not knowing how many calories are contained in food can be a diet disaster. Chains such as Pizza Hut and Starbucks have now signed up to a Government initiative to print calories on menus. The Harvester has already been doing this for quite some time and figures reveal consumers are eating fewer per meal.

 

Quote of the week

"Never trust a fat dietitian."

Anonymous

 

Interesting fact

By walking an extra twenty minutes every day, an average person will burn off seven pounds of body fat in a year.

 

Star client of the week

For a second week running, I have to award this to two people as both have done so well! Husband and wife, Tim and Julia Bowen have lost 3lbs each this week!! They are both showing huge amounts of grit and determination in their sessions with me so it is very well deserved. Well done! Julia      

tim bowen                                                   

 

 

 

 

 

 

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