One Kilogram of Fat

We eat food to fuel our bodies for energy, growth and repair. However, when we regularly eat more energy than our body needs, the excess is stored inside fat cells. There are roughly 37,000 kilojoules (kJ) in one kilogram of fat.

To lose a kilogram of body fat in a week, you would need to cut back your food intake and/or work off 37,000 kJ, or around 5,000 kJ a day.

Physical Activity

Physical activity not only burns up stored energy but can also help increase muscle development (in particular resistance or weight training) and the more muscle tissue you have, the more kilojoules you can burn.

The amount of kilojoules you burn will depend on number of factors such as your age, sex, body type, exercise intensity and duration. The average man can burn around 1,100 kJ/hour walking and 3,000 kJ/hour running while the average woman can burn 825 kJ/hour walking and 2,250 kJ/hour running.

Food Intake

What you put in your mouth is in fact more important than the amount of physical activity you partake. As noted in our previous blog post, The 70-30 Rule, 70% of your fat loss effort should be spent on nutrition and 30% on exercise. For most people it’s the 70% that’s the hardest. If you eat a large serving of creamy pasta and wash it down with a couple glasses of wine after your run, you will actually be eating more kilojoules than you burned off.

The keys to healthy eating are to eat more vegetables and whole grains, watch the portion sizes, be careful of what you drink (especially alcohol) and everything in moderation.

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Reasonable and healthy weight loss should be between 0.5 to 1.0 kg per week for most people. By increasing your level of physical activity and reducing your overall kilojoule intake, you will be able to lose those 37,000 kJ without much trouble. Stay focused, motivated and you should be able to shed that kilogram of body fat in no time.

55 Reasons to Exercise Regularly

You’ve probably heard many times before that being active is good for you. If you are not exercising regularly, here are 55 reasons why you should.

1. It gives you more energy.
2. Exercise helps you sleep better.
3. You will be more alert at work or studies.
4. It helps you to be more productive.
5. It improves your posture.
6. Your confidence and self esteem improves.
7. It can reduce body fat.
8. It can increase your lean muscle mass.
9. You can manage your weight better.
10. Your strength will improve.
11. Exercise builds and maintains healthy bones, muscles and joints.
12. You look better in your clothes.
13. Exercise can prevent or reduce lower back pain.
14. Your heart and lungs function better.
15. It improves circulation.
16. It can relieve tension and headaches.
17. Exercise improves your stamina and endurance.
18. Your coordination improves.
19. Your balance improves.
20. You perform better in your sports.
21. It can increase libido.
22. Exercise lowers the risk of erectile dysfunction.
23. You can increase your chance of falling pregnant.
24. You recover quicker after having a baby.
25. Exercise increases your metabolism.
26. It helps your body regulate insulin.
27. Exercise can control your appetite.
28. It increases your levels of “good” cholesterol (HDL) and decreases levels of “bad” cholesterol (LDL).
29. Your risk of high cholesterol is lower.
30. Exercise improves your mood.
31. It helps you cope with stress.
32. Exercising regularly relaxes you.
33. Exercise can reduce feelings of depression and anxiety.
34. You can manage your anger better.
35. Exercise takes your mind off other things for a while.
36. Your quality of life improves.
37. Your immune system functions better.
38. You can improve your flexibility.
39. You will have less sick days.
40. Your risk of coronary heart disease is lower.
41. Exercises increases your chance of surviving a second heart attack.
42. Your risk of stroke is lower.
43. Your risk of high blood pressure is lower.
44. Your risk of diabetes is lower.
45. Your risk of colon cancer is lower.
46. Your risk of breast cancer is lower.
47. Your risk of lung cancer is lower.
48. Your risk of gallstones is lower.
49. Your risk of osteoporosis is lower.
50. Your risk of dementia is lower.
51. Your risk of hip fracture as you get older is lower.
52. Your risk of early death is lower.
53. You feel more happy overall.
54. Your loved ones will worry less about your health.
55. You will be a healthy role model for your kids.

So, what are you waiting for? You don’t need to do a triathlon or be a professional athlete to achieve all these benefits.

As a minimum aim to walk at least 30 minutes almost everyday and try to incorporate weight training (2 to 3 times a week with exercises which work all the major muscle groups) and aerobic training (2 to 3 times a week with intensity which gets your heart rate up and breathing a bit harder). Our bodies are designed to move – sitting is bad for you!

Please note that before you begin any fitness program, consult your doctor first, especially if you are over 40 years old, have health related issues or have not exercised for an extended period of time.

Contact us for a FREE initial consultation to discuss how we can help improve your health and fitness.

No More Excuses

Michael Jordan was probably one of the best to have ever played basketball.

In a National Basketball Association (NBA) career between 1985 and 2003, “His Airness” scored over 32,000 points, won six NBA Championships, five NBA Most Valuable Player and ten Scoring Titles (awarded to the player with the highest points per game average in a given season) and appeared in 14 NBA All-Star games.

While he may have a God-given gift, he would not have reached all his achievements unless he put in a lot of hard work.

Are you struggling to reach your health and fitness goals?

Remember…failure gives you strength…pain is your motivation. So are you going to make any more excuses?