Adidas Runners hits Abu Dhabi

IMG_8097I am happy to share the exciting news that Adidas Runners has now arrived in the capital.  It is a great way to get fit post summer holidays whilst meeting like minded people. There is a great community spirit amongst Adidas Runners and you are free to run at your own pace.

IMG_8100There will be weekly sessions that you will not want to miss so head on down and meet new people and the Adidas coaches that will help you attain your fitness goals. The first run will be held on the 16th September 2019. For more details and to get involved download the runtastic app

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I hope to see you there.

Wellness Travel: Ubud

_dsc6296Tegallalang Rice Terrace

After travelling for over thirteen hours from Abu Dhabi to Denpasar Airport, Bali one cannot contain the excitement of reaching the final destination, Ubud (pronounced “oobod”). Stepping outside the airport there is a sea of people waiting in arrivals to collect tourists, its mayhem. Organised mayhem.

I had organised a driver prior to leaving, Mr Bedu’s Private Tours.  On the road to Ubud, Bali’s craft capital, the colours of Bali come alive. The sky is blue complimented by green terraced rice paddy fields, tropical flowers and mopeds are zipping everywhere. The travel time to Ubud is about two hours, depending on traffic. The streets of Ubud are bustling with locals and travelers filled with an abundance of craft shops, tattoo parlours, temples, museums, restaurants and located in the centre is the market. Ubud is peaceful and serene, life floats by freely and time was of the essence. There are so many things to do and places to eat but with only four days, I had to pick and choose wisely. Below is a list of activities and places to eat.

Accommodation

Booking.com offers accommodation options for all budgets.

img_2058Sunset from Bliss Spa, Ubud

Get Around

Hire a moped – most accommodation provides this service.

Processed with VSCO with f2 presetMorning Traffic in Ubud

Activities

Yoga Barn  An oasis of calm in the centre of Ubud , there is a cafe and juice bar on the premises.

_dsc6371Processed with Snapseed.Tropical Fruit Bowl Post Yoga

Green Bike Tours – Excellent tour and the ride is down hill with the offer of an off road track and cycling through rice paddy fields.

Below is a series of images I took over the duration of the cycle in the countryside of Ubud.

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Campuhan Ridge Walk, Ubud – free and easy trek with beautiful views.

Below is a collection of images taken along the ridge trail.

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Sacred Monkey Forest Sanctuary_dsc6364

Places to Eat

Clear Café Vegetarian Cafe with a delicious breakfast menu.

img_2418Buckwheat Pancakes with Strawberries

Alchemy Raw. Vegan. Organic.

_dsc6272Salad Bowl_dsc6275Smoothie Bowl

La Pacha Mama Plant-based Cantina Mexicana & Cocktails

Processed with VSCO with x1 presetLive Music in La Pacha Mama, Ubud

The Elephant Cafe  100% VEGETARIAN 110% AWESOME

img_2081Japanesey Salad

Kafe Great Music, Healthy Foods, Yummy Desserts & True Espresso. I came across Kafe walking home from yoga. It has lovely salad options and sells local beer and wine.

Room 4dessert offers handmade desserts, cocktails and wine.

Have you travelled to Ubud? What is your favourite memory?

Wellness Travel: Vietnam

Vietnam

The novel “On the Road”, by Jack Kerouac instills a personal belief that life is an adventure on the road, throwing caution to the wind, visiting and embracing new cultures across the world. Each adventure is wild, it casts light on different perspectives of how people live and that is an invaluable life experience.

Travel

On a recent trip to Vietnam I visited Ho Chi Minh City and Dalat City. As a Wellness Enthusiast, I research health & wellness places prior to travelling. Back in 2009, I would have been hanging from the rafters in Gullivers Tavern in a sea of sam song on Khao San Road, Bangkok. Things change, people change-that is life.

The best way for me to describe Vietnam is colourful. I rooted out  healthy food places in Ho Chi Minh and completed a 70km cycle in Dalat to Nha Thrang. Below I discuss healthy hotspots in HCMC and Phat Tires Bike Trip.

Healthy Hot Spots in Ho Chi Minh City 

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The Kafe

The Kafe is a socially conscious, community-oriented company with a “people first” mentality. The Kafe envisions a world where every person has a healthy and fulfilling lifestyle, with food being a primary foundation to help them achieve that lifestyle goal.

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Tropic land Coffee & Juice Bar

Tropicland serves a chilled Coconut & Aloe Vera juice. Nice pit stop whilst exploring the city.

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L’Usine

The food philosophy is simple, good food, done well. L’Usine offers healthy salad options, Vietnamese coffee and all food is locally sourced.

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HUM Vegetarian Cafe

HUM offers a wide range of vegetarian options to satisfy your hunger. I recommend the banana lotus salad and rice paper rolls with chilli sauce.

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Baba’s Kitchen

Baba brings India to HCMC. Located on the bustling Bui Vien Street and worth the visit if you are fond of Indian cuisine.

Dolphy Cafe

Dolphy Cafe is a quirky coffee shop offering free wifi, coffee and fresh juices.

 

Kokois.Cafe.Bistro.Lounge.Store

The venue is a renovated warehouse, bright and spacious with a nice and busy cafe at the front and a cosy and quiet lounge in the backyard garden.

The food is simple, modern and inspired. The store features a selection of tasteful and quality fashion, accessories, gifts and home deco.

Street Food Tours

Most hotels/hostels have street food tours held in the evening time. Street food tours are a great way to explore the city , walk through various districts and taste vietnamese cuisine.

Dalat City 

Quote from Lonely Planet “You would almost be forgiven for thinking you’d stumbled into the French Alps in springtime”, Read more here: Dalat City by Lonely Planet .

This was the mind blowing view from the bike trip with Phat Tire, Vietnam. The cycling trip was from Dalat to Nha Trang which averaged at 70km. It was a fun way to experience  rural villages,cycle through a rain forest and inhale the fresh air. There is a break mid way which includes lunch in a local restaurant.

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Mountain Top View – Xa Son Thai, Khanh Vinh, Vietnam.

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A village along the route from Dalat to Nha Thrang.

How do you like to keep stay healthy on holidays?

 

 

Refuel, Replenish & Rehydrate

You have just finished an awesome, sweaty, pumping workout. Now you must decide what to eat and refuel your muscles.  There is no set rule for how I eat meals I tend to mix and match what is in the fridge and what suits my needs at that time. My plate can look like a pick ‘n’ mix bag. Load your plate up with veggies, make it look like a kaleidoscope of colours. This post contains three post workout recipes to help you stay on track to achieving your health and fitness goals.

Here is an piece wrote  about Nutrition “15 Myths You Want to Know”. Jeremy Loenneke (PhD student in Exercise Physiology at the University of Oklahoma) dispels the myth about nutrition after working out. Read more nutrition myths here: 15 Myths You Want to Know

The biggest nutrition myth in my mind is the idea that a person must consume protein within 30 minutes of exercise to see muscular adaptation from that exercise bout. 

Although this is known as “fact” in many circles, the scientific basis for such a claim has little data to support it.  In fact, the idea that all muscular gains are lost 30 minutes after completing an exercise bout unless food is eaten doesn’t seem to make sense from any biological perspective. 

Esmarck et al. 2001 is the most commonly used citation to support this “window of opportunity”.  That study took older untrained men (74 years) and had them resistance train for 12 weeks.  One group had 10g of protein immediately post and the other group had 10g of protein 2 hours later.  The group that had protein immediately post exercise saw increases in muscle size, however, the other group saw no change in muscle mass.  The fact that one group exercises for 12 weeks and saw no increase in muscle mass whatsoever should be a red flag because resistance exercise has been shown to increase muscle mass in numerous studies (elderly included) not giving protein immediately post exercise. 

Recently, a well-controlled study by Erskine et al. 2012 presented data in untrained healthy men (23 years) who worked out for 12 weeks.  One group consumed 20g of whey protein immediately post exercise and the other group consumed a placebo.  In addition, participants were instructed to consume only water in the 2 hours before and 1.5 hours after each training session.  What they found was that the muscle size and strength gains following exercise were identical between groups.  This means that consuming protein immediately post exercise did not offer any additional benefit.

The point I am trying to make is that there is nothing magical about placing all of one’s focus onto one meal during the day. There is nothing wrong with consuming protein immediately post workout, however, it is important to understand that it will not hurt ones muscle gains if they wait until they get home or even later to eat a meal. The focus should not be on one meal, it should be on all meals.  A person should focus on consuming adequate protein, carbohydrate, and fat at each one of their meals.  Specifically, one should focus on maximizing their muscle protein synthetic response about every 4 hours and recent data suggests that distributing protein evenly throughout those meals is beneficial.  I would then place their training between anyone of those meals.

For example, if a person’s eating schedule was

Meal 1: 8am

Meal 2: 12pm

Meal 3: 4pm

Meal 4: 8pm

I would recommend that they work out anytime between Meal 1 and Meal 4.  This strategy focuses on hitting sufficient macronutrients at all meals not just one meal.

In conclusion, there doesn’t appear to be anything magical about consuming protein immediately post exercise for improving muscle size and strength. However, although the data doesn’t support this “window of opportunity” it will undoubtedly stick around as “fact” by those who wish to believe it to be true in the face of evidence directly to the contrary.  Remember that all meals are important, not just the post-workout.

References:

Esmarck et al. “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.”  Journal of Physiology (2001), 535.1, 301-311.

Erskine et al. “Whey protein does not enhance the adaptations to elbow flexor resistance training.” Medicine and Science in Sports and Exercise (2012), 44(9), 1791-1800.

Oven Baked Salmon with a Rainbow Salad

DSC_3600“To enjoy the glow of good health, you must exercise”, Gene Tunney.

Ingredients

1 Salmon Fillet

Lettuce, any kind, roughly chopped

½ Pepper, yellow or red

4-5 Cherries

Handful Blueberries

Cucumber, thin slices

Flaked Almonds, toasted

Salad Dressing

3-4 tablespoons Cold Pressed Olive Oil

1 tablespoons Apple Cider Vinegar

1 tablespoon Rice Syrup/Honey

1/2 Orange, juice only

1 Orange Slice

Coarse Sea Salt

Fresh Ground Pepper

Method

  • Preheat oven at 180 degrees.
  • Lin foil with coconut oil, place salmon on top and season with salt, pepper and lemon juice. Place on a baking tray. Bake for 12-15 minutes until salmon is cooked thoroughly.
  • Cut yellow/red pepper into chunks and place under a medium heat grill. Allow to soften and brown. Cut into strips for the salad. Next, place 1 tbsp. flaked almonds on a baking tray and toast until lightly brown, set aside until ready to serve.
  • Wash and chop all salad ingredients and place pop onto your serving plate.
  • Salad Dressing: Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your salad. Store any leftover dressing in a glass jar in the fridge.
  • Once everything is ready , plate up and nourish your body.

Protein Punch: Pumpkin & Cacao Smoothie

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This post workout Smoothie is great to help way to replenish your muscles. It contains pumpkin, banana, coconut water, raw cacao and cinnamon. To boost the protein content you could add a scoop of whey isolate protein (chocolate or vanilla flavour) or one raw egg. A brand I am fond of in South Africa is Absolute Organix they sell a whey isolate or a raw vegan protein powder. If sourcing pumpkin is difficult use sweet potato puree as an alternative.  Sweet Potato puree is made the same way as pumpkin puree. You can store it in the fridge in an airtight container. It works really nice in coconut flour pancakes too.

Pumpkin is a great source of beta carotene, potassium and copper. Adding a banana to a post workout Smoothie will help energize your body, it is packed with potassium an electrolyte. Electrolyte restoration is paramount after a workout. Coconut water adds a nice sweet flavour and is a low fructose drink, full of electrolytes to rehydrate the body. The cacao powder will give the Smoothie a chocolate flavour and is a powerhouse of antioxidants.

Ingredients

2 tablespoons Pumpkin Puree (visit how to make Pumpkin Puree)

½ Banana

1 cup Coconut Water

1-2 teaspoon Raw Cacao Powder

½ tsp. Cinnamon

*optional: 1 scoop Whey Isolate Protein or Raw Vegan Protein Powder

Method

  • Pop in blender, blitz until smooth consistency. Pour in a glass and add some ice.

Basil Omelette with Grilled Tomatoes, Goats Cheese & Homemade Pesto 

Eggs are a great addition to your fridge. They are very versatile and can used in sweet and savoury dishes.

basil omlette

Basil Omelette

2 Free Range Eggs

Handful Fresh Basil Leaves

Pinch Pink Rock Salt

Black Pepper

Sprinkle Goats Cheese on top, can be omitted

Grilled Cherry Tomatoes

Coriander & Basil Pesto

Large handful Coriander

Large handful Basil

1 Garlic Clove

1 small Chilli, de-seeded

1 tsp. Cumin Seeds or Powder

1 tablespoon Unpasteurised Apple Cider Vinegar ( I use Braggs or Biona)

1/2 cup Cold Pressed Olive Oil

Salt & Pepper to season

Method:

  • Basil Omelette: Pop eggs, basil and seasoning into a food processor/blender and blitz until combined. On a medium heat pan, melt ½ tsp. coconut oil and pour omelette mixture into the pan. Cook for about 4-5 minutes or until the egg is set and firm, toss some goats cheese on top. Place under a medium heat grill and lightly brown the top of the omelette.
  • Grilled Tomatoes: Line an oven dish with tin foil and pop in a handful of cherry tomatoes. Place under the grill at medium temperature and grill tomatoes until they blister. I like to brown the skin. I love the taste. I usually store any leftover tomatoes in an airtight container in the fridge and use them in salads.
  • Coriander & Basil Pesto: Chop chilli and peel garlic. Pop all ingredients into food processor and blitz until combined. Pour into a glass jar and store in the fridge until ready to serve. It will keep in the fridge for a week and you can add it to salads, chicken, beef or your favourite fish. I like to mix it into my cauliflower mash for extra flavour.

WIth these recipes you will be on the right path to fighting fit and keeping your body nourished. Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram: @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Secrets To Maximise Your HIIT

Today’s feature is a guest post by the very inspiring Programme Director, Sarah Keane of Fitness Camp, Ireland. Sarah has years of valuable experience in the fitness industry and has helped many women achieve their fitness goals through her killer bootcamps. Visit her blog to read more articles about fitness and healthy tips.

HIIT

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“Energy and persistence conquer all things”, (Benjamin Franklin)

Strategies to maximise your HIIT

I wrote briefly about High Intensity Interval Training (HIIT) a few weeks ago in a piece on Fitness Tricks to Lose Weight Quick.

So I thought this week I would expand on it and share some highly effective strategies to make the most out of this training technique.

I began incorporating high intensity interval training (HIIT) in my regular workouts about three years ago, and I haven’t looked back – in my experience there is nothing to compare with it in terms of getting results – fast!

It not only can create rapid changes in body shape, but when done correctly it can sky-rocket your aerobic fitness.

When it is combined with an intelligently designed resistance programme, then you are on to a real winner. I will write on that topic again, but for now here is the low down on how to just get your Intervals right for a starter.

  • Baseline Aerobic Fitness

It should go without saying that you cannot dive straight into this sort of training without first developing a base aerobic fitness.

Before beginning an interval training programme I strongly recommend at least a couple of weeks of steady state aerobic training (working at a set pace for the duration of a session) – even if it is just walking briskly or jogging gently for 20-30 minutes.

When you have built up to 5-6 sessions per week, and you feel a significant improvement in your breathing and endurance – then begin to introduce intervals.

  • Boosting your Aerobic Capacity

Intervals are most effective when you can work at a very high intensity for a short burst – but in order to be able to do that, you must first build up your aerobic capacity.

Aerobic capacity is your ability to use oxygen to produce energy to fire your muscles… it is measured by the VO2max. The fitter you become, the higher your VO2max will be (the more O2 your body is conditioned to use per minute and the greater your energy output becomes)

LONG INTERVALS are a really effective way of increasing your VO2max.

Work for 3-4minutes (faster than your steady state pace – you should be working at an intensity that challenges you), followed by 2-3 minutes gentle recovery.  Repeat for 20-30 minutes. Build up to 2-3 sessions per week.

  • Introduce Short Burst HIIT

 If you are a complete beginner you will start with the timing combination outlined in level 1 and as you improve, steadily work your way towards level 4. You can use a treadmill or any cardio machine (such as a stepper) if you prefer, you can also use aerobic moves and steps/ ropes/ hoops.The combinations are endless, I sometimes use the treadmill for 10mins intervals and follow-up with aerobic moves (step/skip/jump) for 20mins. Whatever you choose, the key is to work to near maximum exertion and then recover.

Level 1 – Work 30sec, Recover 90sec.  Repeat 20-30mins

Level 2 – Work 30 sec, Recover 60sec. Repeat 20-25mins.

Level 3 – Work 30 sec, Recover 30 sec. Repeat 15–20mins.

Level 4   – Work 60 sec, Recover 60sec. Repeat 20mins.

If you are working towards a goal you can do up to 3 HIIT sessions per week.

  • Further Boost Aerobic Capacity

 After you have worked with intervals for a couple of weeks you can introduce Steps and Pyramids to further enhance your aerobic capacity. These are used as another really effective way to increase VO2max… which will allow you to work at an even higher intensity during your next round of intervals – great craic! I like Steps, I don’t know why, I think it’s because there is a build up to the hard run at the end and then you’re done, finish line in site… It gets the name from the continual incremental increase in the intensity of your workout. Steps & Pyramids can only really be done properly on cardio equipment and a really accurate measure of intensity is required – but timing and Intensity combinations are endless.

An example on a treadmill, starting at 10 for 5mins, increase to 11 for 5mins, 12 for 5mins, 13 for 5mins and so on… for 25-30minutes.

Pyramids get their name due to the incremental increase and decrease in the intensity. These can be tougher than steps as they create a greater oxygen deficit by not allowing for full recovery before intensity increases again.

An example on the treadmill would be to work at 9 for 30sec, 10 for 30sec, 11 for 30sec, 12 for 30sec, 13 for 30sec, 12 for 30sec, 11 for 30sec, 10 for 30sec, 9 for 30sec.. and repeat for 20-30mins.

  •  The Ultimate Fat Stripper

So HIIT causes a mass release of free fatty acids (FFA) from your cells into your bloodstream – as you become fitter, you can capitalise on this by finishing your interval session with 10-15mins steady state, metabolising whatever remaining FFA’s are in circulation. You will know you are in incredible condition when you can finish off a HIIT with another 10-15 mins cardio, both physically and mentally.

 Words of Caution to avoid over training and injury.

I always say it – but especially when it comes to HIIT, you must LISTEN TO YOUR BODY.

This type of training places huge stress on your system, so be in tune with how your body is responding to the workouts and do not ignore niggles/twinges. If you spend most of the time walking around like John Wayne because your legs are in bits, that’s not much good!!

 Also pay attention to your energy levels – if your fitness sessions are wiping you out and diminishing your quality of life – then you need to sit down and re-think things.

Exercise should enhance your life not restrict/limit it!

Generally HIIT is not a suitable long-term training strategy for many women, and so it is best used periodically to reach a specific goal (over 6-10weeks).

However, there are some lunatics for punishment out there that just love it – so if you are intending to train this way regularly then take extra care of yourself with good nutrition, and regular sessions with a Physical Therapist (to stay on top of knots and make sure you’re not damaging yourself).

Hope this has been helpful, if you have any thoughts  visit Fitness Camp, Ireland – I’d love to hear them x

Sculpt & Tone with Kettlebells

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Over the past few months I have incorporated kettlebell workouts into my routine. I use a gymboss to time my workouts. If you want to sculpt and blast fat off your entire body; kettlebells will help you in your quest to wellness. Kettlebell movements result in short bursts of intense exercise that will boost your metabolism for up to 24 hours after breaking a serious sweat.

Kettlebells provide a total physical fitness workout through three-dimensional movements. Muscles that are targeted in each workout include:

  • Glutes (great for toning and firming your butt)
  • Hamstrings
  • Inner thighs
  • Quadriceps
  • Calves
  • Abs ( your entire core is engaged throughout the workout)
  • Back
  • Trapezius, rhomboids and latissimus dorsi (lats)

So as you can see you engage your whole body throughout the workout. Total body workouts are the best for reducing your body fat percentage. There is a cardiovascular component to kettlebell routines and this will stimulate your heart rate.

Other beautiful benefits include:

  • Sexy toned, firm butt
  • Reduced waistline and flatter abs
  • Fat loss
  • Leaner legs
  • Toned Arms
  • Improved posture
  • Tight core muscles
  • Enhanced joint stability

So whether you join a class in your local gym or you buy kettlebells for your home gym it is imperative you learn the correct posture/form. Bad posture places unnecessary stress on the joints can be result in injury. Never compromise form. Always warm up and cool down/stretch. Another important element to training and achieving positive results is to ensure you are eating a well-rounded diet. Be sure to check out my recipes on the blog to help you along the way.

An example of a programme for me consists of the following:

I use a gymboss (interval timer) 45 seconds’ on/15 seconds off, 3 sets of each exercise.

  • Warm up

Kettlebell Workout (youtube exercises below)

  • Double Hand Hold Squat
  • Torso Circles
  • Romanian Deadlift
  • Double Arm Swing
  • Tricep Press
  • Goblet Squats
  • Russian Twists
  • Planks
  • Cool down/stretch

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Stay Hydrated & Eat Real Food x

5 Reasons Weightlifting Is Better Than Cardio

Strength TrainingSource

Once upon a time I was a girl who believed that lifting weights would turn me into the hulk. I would go to the gym spend hours running and finish a session with a few measly sit ups. Day in day out I would do this. Don’t get me wrong I enjoy running, I still on occasion would go for a run. The problem was all the cardio in the world was not helping me achieve what I wanted to in the gym. Sure it kept me slim but it didn’t actually carve or define any shape on my body. I was remaining the same all the time no matter how fast I ran and I was not developing any upper or  lower body strength. I do believe that each form of exercise works in different ways and each person’s body adapts differently but from experience strength training is up on a pedestal for me.

Long story short I gave up all the cardio and cut it back to 2 sessions per week of HIIT training (High Intensity Interval Training) and introduced compound exercises like squats, deadlifts, press ups, bench press and lunges, kettlebell training and TRX. I rotate workouts between upper body and lower body. My body is stronger and I can see shapes forming. Shapes that never would have formed if I continued on the grueling cardio path. My advice to you, if this situation sounds familiar then you should incorporate strength training into your fitness regime. What have you got to lose? Other than inches of fat. Do not think that you will wake up the next morning and resemble the hulk, it is physically impossible. You would need to be working out and pumping extremely heavy iron to achieve that look.

I read this article on Sweat Like A Pig wrote by Tara Senic and I wanted to share it as I could  relate to it because of my own experience and maybe you will too.

5 REASONS WEIGHTLIFTING IS BETTER THAN CARDIO

In my last post, I said that everyone should find a type of exercise that they find enjoyable in order to stick to it and reduce the chance of skipping a workout. Regardless, I still believe everyone should give strength training a shot.

If you only have time to do one type of exercise, I believe it should be resistance training. Many people are confused because of what is promoted in mainstream media, and they prioritise cardio over weights. That is a big mistake.

I have been working with a client for 20 weeks now. When she first came to me, she was doing high intensity interval training AND steady state cardio every single day, with very minimal weight training. She was convinced that if she stopped doing cardio, she would get fat. I cut back her cardio to just two short sessions per week, and I recently had a proud moment when she told me she didn’t want to do any cardio at all anymore! She could see that her body truly didn’t need it, and she was getting better results from weight lifting alone.

That is just one example. Here are my top five reasons why I think strength training is better than cardio:

1. Weights change your body composition for the better
One of the first things I tell my clients is that your diet is what helps you lose weight, and resistance training is what changes your body composition. Doing cardio does help with fat loss, but it only breaks down your existing tissue – leaving you with a soft,skinny fat look. To get that coveted ‘toned’ look, you need to lift heavy weights. Doing a million repetitions with pink dumbbells is essentially another form of cardio, and it’s not going to change your body shape.

Once your diet is under control, you must lift weights to build lean muscle tissue. Depending on your starting point, cardio is often unnecessary and can in fact make it more difficult to lose the last dreaded 5-10 pounds. When you are already doing an hour of cardio a day and eating like a bird, the only way to continue to lose fat is by eating even less and increasing cardio. Sounds like a nightmare.

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2. Weight training burns more calories than cardio
Many people believe that doing cardio burns more calories than weight training. If you go by the exaggerated figure on your treadmill screen which says you burnt 500 calories during a moderately paced 20 minute jog, then sure. Depending on the duration and intensity of your workouts, it’s most often true that cardio burns more calories than a weight training session.

The key here is that it is only true for the duration of your workout. When you watch Jersey Shore on the elliptical for an hour, you are only burning calories while you are on the machine. The second you step off, the calorie burn stops (I’m talking about steady state cardio). With weight training, although you may not feel like you are working as hard because you might not sweat as much, you will continue to burn calories for up to 48 hours after your workout. Not to mention the fact that for every pound of muscle you build, you burn an additional 50 calories at rest – so you are burning more even when you are not doing anything!

3. Cardio gives you an unjustified reason to pig out
How many people have told themselves that because they ran for an hour they ‘deserve’ to have that piece of cake or bowl of ice cream? I used to do it all the time.  Magazines fuel this by frequently featuring spreads telling you how many minutes of exercise you need to do to burn off certain treats. Unfortunately, it’s not as simple as that. You can’t reverse the damage of a chocolate bar by hopping on the stairmaster for 30 minutes, and that is a completely warped way of thinking in itself.

Most people do not seem to come up with the same silly justifications for weight training. In my experience, cardio also increases your appetite far more than weight training does – despite the latter burning more calories overall. In the book the Four Hour Body by Tim Ferriss, Tim actually tells people not to do any cardio at all for this reason.

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4. Weight training gives you confidence
I recently wrote a whole post about how lifting weights changed my life for the better. Lifting gives you a strength that in turn gives you confidence. Knowing that I am physically stronger than the majority of women and even some men carries over into all aspects of my life and makes me feel unstoppable.

I can vaguely remember a handful of runs I went on over the years, but I have vivid recollections of the first time I step foot in the weights area of the gym, the first time I really felt in love with lifting, the first time I squatted and deadlifted my body weight, the first time I benched 50kg, and the first time I did an unassisted chin up. I could go on and on, and I’m sure you could too.

5. Weight training will give you a fine booty!
As I was locking up my bike outside today, a guy commented that all my bike riding is paying off because I have a “fine booty”. Little does he know that I’ve only been riding for two weeks and this booty was built by squats!

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It would be remiss of me to talk about booties without featuring a picture of Amanda Latona – now that is a butt!

Do you think weight training is more effective than cardio?

Are you ready for the ultimate fitness adventure?

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Are you ready for the ultimate fitness adventure?

This New Year why not try a different approach to becoming the new healthy you.  Forget fad diets and New Year resolutions that last about two weeks. Take control of your health and think outside the box. Treat yourself to the ultimate fitness experience. The Travel Fitness Company offers fitness adventures in exotic locations like Mexico, Australia or Senegal. It offers exclusive, unique fitness travel experiences; it provides you with the chance to have fun whilst achieving your ultimate fitness goals.

The vacation package consists of four weeks of personal training before departure, three individualized sessions upon return. Each session is designed to help integrate your new health routine and follow your progress. This is not just a one week holiday; it is four to six-week fitness programme that will kick-start your fitness drive. A week-long Bush training trip to Senegal includes circuit training on the beach, kayaking, running and dance lessons to the sound of drums. During your adventure you will learn how to prepare nutritious healthy meals that will educate you to continue on the successful path to a healthier, fitter individual.

Rob Tynan CEO of The Travel Fitness Company states “I wanted to create something that fulfilled a promise rather than to develop a tour around a location,” he said. “I wanted to provide journeys in the deepest sense. To work towards successful fitness in life while seeing some of the most beautiful and exotic destinations in the world.”

Test yourself, get fitter and challenge your body. You cannot put a price on feeling good.

For further information visit: www.fitnesstravelcompany.com