There are many ways to lose a pound a week. The truth is it can be done in half a week, but a pound a week is fine. The idea is simple, if you’re burning off more calories than you consume, off comes the weight.

The best way to lose a pound a week, or even the necessary way, is to burn off 500 calories a day more than you eat. This may seem a lot of work to start with but when you come to think of it, 500 calories can be burnt off in just half an hour on an exercise bike. Half an hours work, seven times a week, pound lost. You have to remember that you burn calories simply by everyday tasks such as walking, sitting, taking out the trash and anything else you might be doing. So as long as you are not putting weight on before you start trying to lose weight any extra exercise you do will start burning the calories and you will start to lose weight.

Aerobic exercise is the key. Aerobic exercise is anything that may increase your heartbeat and will result in burning calories. This will not only help you to lose weight but will also help regulate blood pressure and well being. It is advised that we exercise like this for at least 20 minutes a day to stay healthy. Aerobic exercise can come in many forms. Favourite ways that people exercise aerobically tend to include:

• Running
• Walking
• Swimming
• Cycling
• Dancing
• Skipping

My favourite way to exercise like this is simply the ‘exercise bike’. This is for many reasons. Although outdoor cycling can be seen as more fun or more adventurous, the weather does not always permit this!

On an indoor bike I can read a book, watch the television, listen to music or simply just cycle. The exercise bike usually comes with a built in control that allows the user to adjust the level or tension of cycling in such a way as to mimic up hill or down hill or anywhere in between. This is particularly useful if you want to tone muscle whilst losing those all important calories. by selecting a harder setting you can quite easily tone whilst you are exercising aerobically. Also the exercise bike will allow you to keep track of calories burnt which helps you set realistic targets whilst ensuring you reach your goal of 500 calories.

So, the idea is to burn 500 calories a day extra, doing whatever you love best (or are willing to have a go at!) by sometimes only half an hour to an hours workout and in 1 week you can expect to lose a pound in weight. Good luck and have fun and in no time at all you will be wearing those clothes you never thought you would fit into!

By Terrimaria Brough

Fitness boot camps have experienced a huge surge in popularity in recent times. To discover why these exercise classes are fast becoming the preferred option for many exercise enthusiasts – and to find out if this mode of exercise is right for you, make sure to read on!

WHAT IS A FITNESS BOOT CAMP?

A fitness boot camp is like an outdoor group fitness class. Classes have one or more instructors at the helm and a range of participants whose goals include weight loss, fitness, strength and stamina. Participants typically meet two to three times per week for a period of four to five 5 weeks. The number of participants can vary anywhere from 10-50 people depending on the individual boot camp.

WHY THEY’RE SO POPULAR

1) Outdoor appeal

Interest in these classes has soared and this is partly due to the fact that they’re typically held in outdoor settings such as beaches, the countryside, parks and sports grounds. Being surrounded by nature makes a pleasant and refreshing change from working out indoors.

2) Exercise variation

There are no limits to the variety of exercises that can be utilized.

In addition to body weight exercises, outdoor props are often incorporated to introduce novel exercise variety. Props can include (but are not limited to) car tyres, medicine balls, kettle bells, skipping ropes, cones and tubing.

3) Team work

Participants often pair up to perform partner assisted exercises and work as a team to complete specific tasks. Working together as a team creates a unique bond amongst participants and creates a feeling of achievement.

4) Affordability

Working out in a group also has financial advantages. An average session can cost as little as $15 which makes it a very cost effective way to reach your fitness goals.

5) Support and Accountability

Outdoor group fitness classes create a supportive environment of like minded individuals who share common fitness goals.

On days when you’re lacking in motivation your boot camp instructor and fellow participants will provide with you with the support you need to stick with your plan of action.

6) FUN!

What’s the secret to sticking with an exercise program? It has to be FUN! Anyone who has participated in a boot camp will testify to the adrenalin rush and how energizing and motivating these classes can be. It’s also the reason that fitness boot camps are fast becoming the preferred choice for many exercise enthusiasts.

Mark Woodgate is the fitness director at Bay Bodyfit Health and Fitness Centre, Mt Maunganui, New Zealand. To find out more about Bay Bodyfit’s fitness boot camps, visit: http://www.baybodyfit.co.nz/boot-camp.html

By Mark Woodgate

Both cardio and weight training exercise are vital to building a sculpted physique, but when you are crunched for time and need to fit both into your allotted workout time at the gym, which should you perform first?

Here is the number one rule: ALWAYS DO WEIGHT TRAINING FIRST. The majority of gym-goers tend to break this rule and perform cardio exercise first, followed by weight lifting. This is not the most efficient way to train the body and will hinder your muscle growth and fat loss efforts. Here are a few reasons why.

Weight training requires the highest amount of physical energy and stamina. Therefore it is a no-brainer that you want to do the most labor-intensive task first when your energy is highest and you have the most strength.

Weight lifting relies heavily on your glycogen stores, or stored energy in the muscle tissue. You will not be able to lift as heavy of a weight or perform as many repetitions if you do cardio first because it will deplete some of your stored energy and you will be too tired to perform your best at lifting weights. And if you are not putting forth the most energy towards lifting weights, your muscle growth will be reduced.

Most people go to the gym and perform exercise to lose weight. Doing weight training first is also a great way to increase fat burning. When you do weight training first, you are burning up the stored energy in your muscles, your glycogen. After a weight training session, your glycogen is depleted at this time and the body has very little energy stored in reserve. Then you hop on the cardio machines and start increasing your heart rate. Your body needs energy to keep going and if there is no more glycogen in storage, the body will start to break down the fatty tissue reserves and use it for energy.

If you are still not convinced, try this challenge: Pick a day you normally go to the gym and do cardio first then do weight training. Now pick another day to go to the gym and do weight training first followed by cardio. Make sure you are doing the same exercises and for the same duration for both days. You should notice more energy for your weight training program when done first, and since cardio requires much less energy, you will still be able to get through your cardio session without much decrease in performance.

Try it for yourself!

Melody Loo is an active figure competitor and personal trainer. She has been exercising for over 10 years and has studied exercise science, nutrition and kinesology. Learn about her Figure Competition Diet and what it takes to become a figure competitor.

Read more about weight lifting and bodybuilding at Competition Diet.

By Melody Loo