First off, please don’t be intimidated by what you’ve just watched.  These guys are incredibly fit and prone to extreme exercise.  But here’s the good news – you can do what they’ve done…

Adam and Nathan are doing High Intensity Interval Based Training, which is based on your heart rate and is suitable for all levels of fitness.  Training in a high heart rate zone of 85% and beyond can only be maintained for a short period of time (high calorie burning zone).  When the heart rate hits the red zone, 95% plus, your body is then forced to rest and allow the heart rate to come down to be capable of repeating the exercise.  During this rest period the energy expenditure is still great, therefore burning a high amount of calories continuously while you rest.

And as an added bonus, it’s really great for time-conscious people who want to get fit and healthy but don’t have a lot of spare time on their hands.  By doing this kind of training you can achieve the results of a one hour workout in just half an hour!

Surely not, I can hear you thinking.  Here’s the key.  This is functional training, which means a variety of different muscle groups are used in each exercise, which results in a higher heart rate thereby increasing your energy expenditure (i.e. burns calories FASTER).  Plus, no session is the same as the last one, so your body doesn’t get a chance to plateau but instead remains at a peak level of training.

So if you want to see real results FAST this is the kind of training you need to be doing.

Naomi Watts swears by these four rules

1.  Cut back on Alcohol.  Alcohol is loaded with carbs and calories and, on top of that, it tends to cause people to make bad food choices.  Just a couple of sugary cocktails can add up to 1000 calories – half an average person’s daily need.  Avoiding alcohol altogether is best, but if you do indulge, opt for a glass of wine or slim down your drink with tonic instead of soda.

2.  Say “No” to fried food.  You can grill, bake, steam or broil, but just don’t fry!  Frying takes away the nutrients of healthy food and adds fat and calories.  Plus, many restaurants use trans fats, which increase your risk of raising artery clogging bad cholesterol and lowering fat-clearing good cholesterol.

3.  Avoid carbs at night.  You don’t have to completely deprive yourself of carbs, despite popular belief, but you should be conscious of when you eat them.  Consuming high-carb foods, such as potatoes, rice, pastas and breads, early in the day allows your body more time to burn them off.  Whereas carbs eaten at night are more likely to go unused and be stored as fat.  Barretta’s rule: stick to lean protein and vegetables after 6pm.

4.  Choose unprocessed foods.  Out of convenience we often reach for processed products, even though we know fresh unprocessed foods are better for us.  While it can be difficult to cut out processed foods entirely, there are certain ingredients you should steer clear of, such as high-fructose corn syrup, MSG, white flour and processed sugar.  Here’s a tip: shop around the perimeter of the supermarket, where all the fresh meats and produce are.

The good news is you don’t have to follow a strict diet plan.  If you adopt these four nutrition rules you’ll see a vast improvement in the way your body feels and looks.  And they’re really not that hard to follow.

Rebecca Cortorillo with a pair of her old pants

Rebecca Cortorillo had always been overweight and a bigger person.  In January 2008 she joined Geelong’s Gym but, needing some help, in February 2009 she decided to get a Personal Trainer to try and turn her life around.

In the past she’d lost a bit of weight only to regain it again.  Sick of the non-stop roller coaster ride of losing and gaining weight, she knew she needed to be accountable to someone.  And it worked.

Since training with Marcus Smith she has lost a massive 32 kilos!  In her own words:

“I have heaps more energy, feel healthier and jump out of bed in the mornings now.  Plus, I feel much more confident.  In fact, I actually enjoy buying clothes now.  The first time I bought a new top I was so excited to be able to tell Marcus how amazing it felt to be able to choose any top from the rack.  Marcus makes me laugh, and we have heaps of fun training – it’s great.  It is definitely the best thing I have ever done.  I love it!!”

Rebecca’s story is truly inspirational and the best thing is, she’s still going strong and working towards her goal weight.

So if you’re feeling disheartened with your progress, don’t give up.  You can do it.  And if you need a little help and motivation, why not book in for some Personal Training.  You won’t regret it.

Marcus Smith and Rebecca Cortorillo say goodbye to the old pants, now much too big!

Until a few years ago most of us probably hadn’t heard of the Acai Berry, but since Oprah promoted it to the top of her list of superfoods it has suddenly become famous.

So what is the Acai Berry?

Pronounced ah-sigh-ee, it is a small, round, black/purple fruit about an inch in diameter and is grown in the Amazon region of Brazil.  Unsurprisingly, it makes up a large part of the diet in Brazil and is a huge cash crop for the area.

The humble Acai Berry

The Berry is believed to have tremendous health properties and has been used by the Amazonian tribes to cure various ailments.  These tribes discovered that it helped build the immune system, fight infection, protect the heart and control prostate enlargement.  It is also a cholesterol controller, an antioxidant and has been used to produce antibiotics to fight Staph infections.

That’s a pretty impressive resume for such a small berry!

But can it help me lose weight?

Well it can certainly help if combined with a proper diet and regular exercise.  It has a natural combination of antioxidants, essential fatty acids, amino acids and phytosterols which work together to help your body function better, process food more easily and burn fat more efficiently.  It also boosts your metabolism and reportedly suppresses your appetite because of its high fibre content.

Certainly this little berry has a lot going for it, so give it a go and see what you think.

• Oh!  That this too solid flesh would melt.  William Shakespeare
• Everything I like is either illegal, immoral or fattening.  Alexander Woollcott
• Let me put it this way.  According to my girth, I should be a 90 foot Redwood.  Erma Bombeck
• All happiness depends on a leisurely breakfast.  John Gunther
• Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.  Voltaire
• Food is an important part of a balanced diet.  Fran Lebowitz
• We should look for someone to eat and drink with before looking for something to eat and drink.  Epicurus
• The more you eat, the less flavour; the less you eat, the more flavour.  Chinese Proverb
• Avoid fruit and nuts.  You are what you eat.  Jim Davis
• Fish, to taste right, must swim three times – in water, in butter and in wine.  Polish Proverb

And I thought I’d leave you with this one:

Marcus’ therapist told him the way to achieve true inner peace was to remember to always finish what he started.  So today, Marcus has finished 2 bags of potato crisps, a gallon of ice cream, two buckets of chicken and a chocolate cake.  He feels much better already.

Many people shy away from lifting weights when their goal is to lose weight, because they’re scared of the weight gain from increased muscle size.  But here’s the clincher…

Watch that weight just drop away

One little pound of muscle burns around 10-20 calories a day, while a pound of fat only burns 5 calories.  So growing your muscle tissue will help you burn fat all day long.

Plus there are a whole lot of other benefits of strength training:

• Increased resting metabolic rate which means you burn more calories, even while resting.
• You will become lean and slim, because muscle takes up less space than fat
• Strong bones and connective tissue, which will help protect your body from injury
• Enhanced balance and stability
• Increased confidence and self-esteem

But this only works if you lift enough weight to stimulate muscle growth.  Here’s a tip – if you can lift your chosen weight more than 16-20 times, it’s not heavy enough.

If you’re struggling to know how much weight you should be lifting, perhaps you should consider booking a session with a Personal Trainer.  Believe me, your muscles will feel the difference after a Personal Training session!

The good news is you don't have to start with the really heavy weights!

There are many reasons why people avoid lifting weights.  Here are just a few:

• It’s really tiring!  True, because most of us aren’t used to pushing ourselves to fatigue in anything we do.  That’s why you start slowly and gradually work your way up.
• I don’t want to injure myself!  Firstly, your muscles are meant to burn with the exertion of resistance.  However, it is important to take it slowly and increase your weights in increments, while still providing your muscles with some challenge.  Again, if you’re unsure, a Personal Trainer can help you get the perfect balance.
• I don’t want to look like the Incredible Hulk!  Needless to say, this is usually a concern reserved for women.  But here’s the good news – lifting heavy weights will NOT make you huge, because women simply don’t have the testosterone levels to build big muscles.  But the heavy weights WILL help you LOSE fat.

These are just a few reasons, but they often prevent people from making any progress towards their ideal body shape.  Heavy lifting will help you achieve that body and if you ease into a weight training program and slowly work your way to bigger weights you don’t need to worry about hurting yourself, or any of the other reasons which are holding you back.

Did you know that Scientists consider love to be a drug that is good for your heart and your brain?

That’s right.  There’s more to love than soppy doe eyes and syrupy poetry.  So let’s look a bit more closely at this concept of love…

Love is more than just the quiet moments...

The first spark of attraction comes from the brain, which releases a neuro-transmitter chemical called dopamine.  From this there’s a chain reaction that leads to the heart pounding three times faster than normal.  This extra gush of blood makes its way to the cheeks and sexual organs.

This sudden blood diversion causes your stomach to feel a bit empty, thus creating the feeling of butterflies in the stomach and causing your hands and legs to get a diminished supply of blood which results in the palms getting cold and a slight shiver setting in.  Sound familiar?

And of course, love tends to lead to sexual activity!  Making love is actually good aerobic exercise which improves the circulation and can do wonders for the heart.  So love, in its round about way, does in fact lead to improved fitness.

But let’s not forget the added benefit of weight loss!  Intercourse can actually burn around 200 calories in just a few minutes.

Then there are the added health benefits… when making love the body releases endorphins, which can help lessen chronic back pain, arthritis and migraines.  On top of that, there has been some research to suggest frequent love making can boost levels of important immune cells which can help fights colds and other infections.

So this Valentines Day, spare a moment for just how lucky you are to be in love and what a blessing that person beside you is.  And if you’re not in love, maybe this will inspire you to keep a look out for that special someone, because they could be just around the corner.

Believe me, I’ve heard many people tell me that’s the reason why they haven’t joined a gym.  But they couldn’t be more wrong.  At Geelong’s Gym we have all sorts of different body types and many different levels of fitness represented.

I’d like to share with you the story of one of our members, Greg Parker-Hill, who thought everyone would be looking at him because he was overweight and unfit.  But he wasn’t willing to let that assumption hold him back, so he took the plunge and joined Geelong’s Gym.

Greg was determined to lose weight.  He had tried every diet and weight loss program there was without long term success, so he decided to undergo Laparoscopic Band surgery.  The lap band would help to manage Greg’s appetite but he knew that to lose it he’d have to move it!

“It took a month of hiding on the treadmill in the back corner to realise that no-one was looking at me…that’s the difference with Geelong’s Gym, I feel comfortable there, it’s full of friendly faces.”

The team at Geelong’s Gym provided expertise and encouragement to progress Greg from the treadmill to classes and personal training sessions.  Greg lost 60kg in his first year!  That’s an incredible result when the average weight loss from a lap band is 27kgs!  When asked about his weight loss success, Greg says with a smile;

“It’s thanks to Geelong’s Gym, they’re good guys, I have a lot of time for them but don’t tell them I said that!”

Greg ran the Sydney City to Surf, exactly one year to the day after joining the gym – that’s how far he’s come!  Congratulations Greg!

Greg’s Personal Trainer, Adam Ryan, recently had a chat with Greg about his weight loss journey.  Here’s what he had to say…

Thought so.  Well, here’s your answer.  High Intensity Interval Training (HIIT).

By throwing out your old mindsets that the longer you run, bike etc the fitter and leaner you’ll get, you can burn calories like never before, lose more fat and improve your cardiovascular fitness AND spend LESS time in the gym doing cardio.

With High Intensity Interval Training you'll watch that weight just melt away.

That’s not to say that HIIT is easy, because it’s not.  It’s actually pretty demanding on your body because let’s face it, you don’t get results without working hard.

Basically what it involes is short bursts of maximum intensity exercise interspersed with low to moderate intensity exercise.

How does it work so well?

• HIIT conditions and trains both your anaerobic and aerobic energy systems.
• HIIT increases the amount of calories you burn after your exercise session because it increases the length of time it takes your body to recover after each session.
• HIIT causes matabolic adaptions that allow you to use more fat as fuel.
• HIIT can limit muscle loss which can occur during traditional weight loss.

The key with HIIT is to use MAXIMUM effort in your high intensity intervals, not just a higher heart rate.  Give it your all and watch your fat just melt away!

If you need some help with changing over to a HIIT method in your workouts, check out our Personal Trainers at Geelong’s Gym.  They are all very experienced in the HIIT method and more than willing to help you take your fitness and weight loss to that next level.