October 2013 // Archive

Date based archive
15 Oct

One of the most frequent questions from my female clients is “if I lift weights will I get big and bulky?”.

The answer is NO!

Firstly in order to get big bulky muscles you need to eat a required amount of calories.

This usually surpasses the daily recommended amount of 2000 to 2500 calories a day.

Lets take into account that most people I meet don’t even reach that amount (at least in a healthy way) logically you must ask yourself, how am I going to grow?

For muscles gains the standard procedure for Bodybuilders is to eat 1gram of protein per lb. of bodyweight. I weigh 190lbs. so I require 190grams of protein a day, protein contains 4 calories per gram that’s 760 calories required a day from protein alone. Not to mention the 60% of my calories which must come from carbohydrates (4 calories per gram) and fats (9 calories per gram).

When you include carbs and fats that becomes a lot of food at regular intervals, which most if not ALL of my clients would struggle to stick to due to daily commitments such as work, kids etc.

Secondly, moving onto the fact that lifting weights requires energy which you will expend by coming to the gym and lifting weights for 60 minutes.

Burning more calories than you consume will mean weight loss! Not gain…..

Its impossible to gain bulk and muscle mass if you’re not putting in the calories.

My third point is females do not produce enough testosterone to get big and bulky from a having a few weights sessions a week.

There are more benefits to lifting weights for females than they may think:

  • toned muscles (thigh muscles, bum, arms and abs)
  • strength and bone density (easier to carry those heavy handbags and kiddies)
  • flexibility

15 Oct

Oxford TreadmillsA common opinion is why use a treadmill when you can go running outside for free? Of course there are benefits to running outside – fresh air for example!  However for beginners there are more benefits starting your cardio program on a treadmill.

Here are five reasons why beginners should use the treadmill:

  1. The treadmill will set a consistent pace. A lot of people don’t know their own jogging pace and run out of steam after 5 minutes because they’ve gone too fast to maintain it. You can set a comfortable pace on the treadmill to begin with and then gradually start to increase over a period of time.
  2. The treadmill has a level surface which reduces the risk of injury (tripping, falling).
  3. If you are a beginner and trying to stay motivated then running in the rain can be off putting and give you that excuse to not go on your new routine run. Staying in the dry and warm is a much better way to initial get your fitness levels up.
  4. Monitoring your progress. All treadmills have a monitor which allows you to record your time, distance, speed and heart rate. This is important in the beginning stages to keep track and see your improvements.
  5. Longevity! Even a seasoned pro will tell you that pounding the pavement on a regular basis puts an incredible amount of stress on your lower body. You need to be well conditioned to run outside on a regular basis and the place to start is on a treadmill.