Author Archives: Nathan Tieppo

So you have decided to get fit…

What next?
Spring has arrived, the sun is out and like many people you have decided to do something about the extra kilos you put on over winter and start to get into shape for summer. First of all congratulations, making the decision to get in shape is the first step to improving your health and both your physical and psychological well-being. 
Secondly, where do you start? With so many different varieties of exercise to choose from how do you know which one is best for you and which you are most likely to stick with?
This article will explain some of the most popular exercise techniques to help you make an informed decision on which type of exercise is best for you.
Cardiovascular Training: While the name may sound tricky, this is probably the simplest training method of them all. Popular forms include running, bike riding, walking, swimming and rowing but is not limited to these. Cardiovascular training has virtually no boundaries so long as the activity increases your heart rate and makes you huff and puff that is cardio.
Resistance Training: This is the process of lifting against a resistance, that resistance may come from gravity, your body weight, a partner or an object (i.e. weights). The lifts are performed in a number of sets usually between 1-5, with each set having a number of repetitions usually between 8-15. The aim of resistance training is to increase strength and build muscle. One of the biggest misconceptions about weight training is that it will make even females bulky, this is NOT TRUE unless you have abnormally high testosterone levels or are ingesting absurd quantities of steroids, female cannot bulk up. But the increases in muscle and strength you do get can help you in daily activities as well as increase the amount of calories you burn even when you are sitting on the couch. Just be sure to have a qualified person instruct you on correct technique before commencing a resistance training program.
Boxing: Don’t worry this doesn’t have to involve getting into a ring and having someone beat the stuffing out of you. Boxing is an excellent form of cardiovascular training that is capable of providing a awesome full body workout. The aim of boxing is to punch an object whether it be the air, balls, bags or focus mitts (with a partner). The punching doesn’t need to be powerful. Soft, rapid punches are just as good of a workout. The part of your body most likely to get sore is your arms and shoulders as they are the limbs that are predominantly used for boxing, in order to rest these you may want to consider also performing some kicking exercises on a bag or even some running.
Pilates: This form of exercise has become extremely popular on the last few years. It focuses on improving flexibility and strengthening the overall body. Pilates is not an intense workout but many people especially if you are new to it can find it very strenuous. Most Pilates classes are conducted on mats on the floor using exercises that incorporate stretching for your abdominal, leg, arm and back muscles as well as resistance exercises using gravity and your own body weight to create the resistance. While it is a great strengthening and core conditioning routine it is recommended that to lose weight this is done along with cardiovascular training.
Yoga: This has many similar aspects to Pilates as it requires participants to lay on a mat on the floor and perform a number of different stretches while concentrating on breathing patterns and stretching further. Again it is a fairly gentle form of exercise and should be used in conjunction with other exercise methods for best results, but it is a great way to relax after a hard day.
Bootcamp: Not for the faint hearted, this is a high intensity exercise regime that will leave you physically exhausted at the end of a session. These classes are usually very popular in the lead up to summer but be warned they are designed to bear similarities to army training conditions and push participants to their physical limits. This is great for getting fast result but not something you would include in a long term exercise plan (especially if you don’t like getting yelled at).
Hopefully you are now better informed on a few of the various forms of exercise out there and making a decision on which best suits you and your goals is a little easier. Just remember you are not limited to one form of exercise, combine as many as you like to keep your program fun and get great results.
GOOD LUCK and happy exercising.

You’ve started exercising, what’s next? Get started with Revolution Personal Training Melbourne.

Revolution Personal Training Melbourne is all about putting your body in a place that you haven’t been before… Therefore the body needs to overload in order to get the results you need and want! The easiest way to overload the body is to increase your output whist minimizing your input, in simple terms exercise more and eat less.

Output
The quickest and easiest way to strip the fat is to exercise,
undertaking cardiovascular exercise for roughly 40 minute to an hour with an average heart rate of 60-80% Max Heart Rate (220-age= Max HR) will give you an adequate overload. Then completing this 3-4 times a week will increase your energy expenditure giving you a much greater output.
Weight Training will also make a huge difference as it starts to increase your lean muscle mass while the energy expended from this session will be burnt not only during the session but also in the recovery process for up to three days post training. This giving you an accelerated effect of fat stripping over a longer period of time. Set yourself up a training program throughout the week with both cardiovascular sessions and weight training sessions all included to ensure that everyday when you go to bed you know exactly what is organized for the next day so you can start preparing mentally.
It takes twenty one days to get your body into a routine, so get through that initial hard phase now and get the results coming as soon as possible

Input
Eating Healthy and smaller meals during your day will give you reduced levels of input meaning that you have fewer kilojoules to burn before you start getting results. Once again preparation is the key when it comes to your goals, so try and organize your meals for the week on a Sunday afternoon and have some fun with it.
Always have a good breakfast to kick start your metabolism for the day, snacks such as a protein shake or tuna and dry biscuits are always a good alternative for a morning or afternoon snack as they will keep you going until your main meals, at the same time making sure that your metabolism is still ticking over. Having small snacks during the day will also help reduce the size of your main meals, as when it comes to meal time you are not thinking about how hungry you are, you are thinking of what you would enjoy eating. You will therefore start to enjoy food, rather than eating because you think you are hungry or due to the routine you have always been in.
Another thing to remember is that drinking lots of water is not just a great source of re-hydration but it can also be used to take your mind off the bad routine of eating ‘junk food’ after your dinner meal. Before you eat at any time, ask yourself if your stomach is hungry or if it is your mind making you feel as though you are hungry, due to either a routine you’ve always had, or the advertising genius showing the correct ads at the time of the day that could influence you in to buying a ‘junk’ product from their company of choice.

Whether it’s an increase in output or a decrease in input you need, by making small changes right now you can make a huge difference in your overall goals and results throughout the rest of your life. The key is to be organized so that you have a plan for your week that you can stick to. The best way to stick to this routine is to enjoy it while getting others around you to enjoy the program as well as helping each other out along the way.

Good luck!  And if you have any more questions, contact us at Revolution Personal Training Melbourne.

Surviving The Winter Blues with Personal Training in Melbourne

Outdoor Winter Personal Training10 tips to help keep you going when it gets tough.
Now that the winter chills have truly set in, it can be hard to keep going with an exercise program and you may lack the motivation required to keep at it. Here are a few tips you could try to help keep you motivated.

1. Reassess your fitness goals. Where do you want your fitness to be in six months time? Now is the perfect time to start getting into shape for summer. Exercise plans can typically take around 3 months before your results will really start taking shape and you will be able to notice major differences, if you want to avoid the summer rush start getting focused now. If you stick to it by summer time you should be looking and feeling sensational.

2. Do it with Friends. Having someone right there beside you to keep you going is fantastic motivation. Find a friend with similar goals and make exercise fun, If you are enjoying being active and exercising that is when you are most likely to continue with your program and you will achieve your best results. You could even start an exercise group and use exercise as a catch up time for all your friends, start with a work out and finish with a warm ‘cuppa’.

3. Do it indoors. Stay in the comfort and warmth of a building, if it is to cold to go outside head down to the gym and use a treadmill or bike. If that’s not your thing head down to your local video store and get moving with some aerobics or yoga videos or if you have them a set of stairs can also be a great workout. Or you can just be imaginative, you can make a work out up with ordinary household objects and furniture, all you need to do is remember to be imaginative if your moving and your heart rate is up, it is exercise.

4. Get an Outdoor Personal Trainer. A good personal trainer can not only guide you with proper exercises and techniques to help you reach your goals. They can be an excellent source of motivation as they will show up for a session even when your feeling lazy and can’t be bothered. They will also be able to provide you with additional information on health and nutrition.

5. Rug up. Stay warm by starting with extra layers of workout gear. As you warm up take items off to make sure you don’t overheat. Just remember to put it all back on when you’re finished to prevent you from catching a cold. Undergarments such as skins / tights and other thermal wear can help to keep your body warm, they will also prevent cold chills by wicking sweat away from your body.

6. Set up a home gym. Revolution Personal Training Melbourne can help you with this.  Having all the equipment available to you at any time you want makes exercise a lot easier to fit in your day. With all the equipment at home staring you in the face it will be hard to make up any excuses. You could also use the time you will be saving to have an extra half an hour in bed rather than get up to go to the gym.

7. Have a warm meal before you start. Something like toast, hot porridge or even coffee before you start can help to provide you with a warm feeling inside that is sure to increase your motivation levels before you get started.

8. Go Shopping. That’s right girls you can use a trip to the shops as exercise, have fun though, you don’t need to work up a sweat just as long as your moving. Any movement is a lot better than none. You can start by finding the parking spot furthest away from the shopping center entrance.

9. Go to the local pool. It may sound like a crazy idea in the middle of winter but most local swimming pools are indoors, heated and can actually be a warm exercise alternative, whether you want to swim, walk, run or take a water aerobics class. You may just be surprised at how warm the water can be.   Afterwords you may also be able to treat yourself to a toasty spa or sauna session.

10. Just do it. Getting up and braving all the hard work and cold weather can seem like a chore. However if you persevere with it, it will all be worth while once you reach your goals and look and feel like a million bucks.

Revolution Personal Training Melbourne