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Portion Control - How much is enough?

Posted by micheal hogan on Sunday, August 26, 2012, In : How to start losing fat 
I came across this handy little image of how to measure portions in your food plan. A big problem for people when trying to lose weight is their portion size. Some people don't know how much is too much and  they just keep eating because it is on the plate in front of them. I will post another article soon going deeper into portion control but for now download this PDF for yourself and keep this portion control sheet close at hand the next time you are about to overdo it on the pasta!

Click on...
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The Running Season...

Posted by micheal hogan on Monday, May 23, 2011, In : The running season 

We are well into the running season now (even thought some are all year round). There seems to be a lot more 10k races and duathalons popping up.

While Running is not my specialty, I thought I would share a few tips I have picked up from professionals in the industry.

Where you run

A lot of people, especially beginners start running on the treadmill. While this is great and the exercise is beneficial, it is a far different experience than that of running on the road. The hard conditions of the r...
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Building Muscle - "Beyond the Plateau"

Posted by micheal hogan on Sunday, May 8, 2011, In : Building Muscle 

In the past couple of weeks, I have had a few guys asking me how they can put on more muscle. They are training all the time but are not seeing the results they want.

I knew what their answer would be when i asked this question -

"What kind of training are you doing?"

But I asked it anyway. And sure enough over 90% of the guys gave me the same answer..

"I do split routines, 4 to 5 sets of 8 to 10 reps"

Now, while this IS the right training for Hypertrophy (muscle-building), it is not the be all ...
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Top 3 foods to AVOID at a restaurant.

Posted by micheal hogan on Wednesday, April 20, 2011, In : Obstacles to fat loss 

If you do a lot of travelling or like to eat out fairly frequently then it could be a reason why you are finding it hard to make progress in your fitness goals and quite possibly it will cause you to fatten up. It is almost impossible to eat healthy when you dine out, UNLESS you use a few simple tricks to make every restaurant meal healthier, reduce calories and not lose control!!

Here's a few tips you can use to eat healthier and stay lean while travelling or eating out any time for that matt...
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Preventing Cancer; Food, Nutrition and Physical Activity

Posted by micheal hogan on Sunday, April 3, 2011, In : Your Health 

The World Cancer Research Fund (WCRF) has estimated that 30-40% of cancer is preventable, over time, by appropriate food and nutrition, regular physical activity and avoidance of obesity.

Following a review of research from across the globe, the WCRF has made a few key recommendations:

Body Weight - be as lean as possible
  • Maintain your weight within the normal range for your height.
  • Avoid weight gain and an increase in your waist measurement
Physical Activity
Be physically active as part of everyd...
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Health Warning; Can Mobile Phones carried regularly in your pocket damage your reproductive organs?

Posted by micheal hogan on Wednesday, March 30, 2011, In : Your Health 

How can it you say?everyone has a mobile phone!!

The article below is an excerpt from an article by personal trainer and author of the best selling book "Truth about Abs", Mike Geary.

But read on....

A correlation between cell phone use and testicular cancer, reduced Testosterone levels, lowered seminal volume and sperm count?

You've probably started hearing in the media about emerging studies showing possible correlations between heavy cell phone use and brain tumors.  But what not many peopl...
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How too much sugar leads to fat storage!!

Posted by micheal hogan on Monday, March 21, 2011, In : Obstacles to fat loss 
Hey guys,

I'm sure you have all heard by now that having too much sugar in your diet is bad for you and eating all those processed junks foods are bad for you too, right?but why and how does it make you store fat?

I am going to try and explain this as simply as I can so everyone can understand why sugar is going to reverse your fat burning efforts.

Sugar and Fat Storage

So, when you take on a lot of sugar especially from junk food it causes the levels of sugar in your blood to increase, sometimes...
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The benefits of increasing protein intake.

Posted by micheal hogan on Sunday, March 6, 2011, In : How to start losing fat 

There are many reasons beyond "need" to increase protein intake. It can help boost body composition and performance related results. Heres how;

  • Increased Thermic Effect of Feeding - While all macronutrients (fats, carbs, proteins) require metabolic processing for digestion, absorption, and storage or oxidation (burning off), the thermic effect of protein is significantly higher than that of carbs or fats. In fact, protein requires 25-30% of the energy it provides just for digestion etc whi...

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15 Foods that kill Belly Fat Fast

Posted by micheal hogan on Monday, February 28, 2011, In : How to start losing fat 

Take a look at these 15 foods that can actually help to reduce that stubborn belly fat:

1) Avocados: loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fibre (11 - 17g per avocado)
and monounsaturated fats, which studies have shown to actually "spot reduce" belly fat.

2) Peanut Butter: not just peanut butter, but mostly any seeds and nuts: postachios, walnuts, almonds,pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods ...
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ACL Reconstruction

Posted by micheal hogan on Sunday, February 20, 2011, In : Sports Injuries 
Hey everyone,

So just before Christmas, I suffered a bad injury to my right knee. It was an injury I originally picked up about 5 years ago playing rugby at college. At the time I just received physiotherapy and eventually got back on track to regular fitness. However, without surgery I had to accept the fact that my sporting career was finished.

Anyway, just before christmas I was teaching a circuit class and out of nowhere my knee buckled. That was the final straw. For the industry I was in I...
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How to go about losing fat.

Posted by micheal hogan on Thursday, November 11, 2010, In : How to start losing fat 

Are you trying to lose weight?..but struggling to get any results.

Lets a take look at what you can do to help you on your road to fat loss.

I say fat loss and not weight loss because you dont want to lose muscle mass just that stubborn body fat.

  1. its not all about doing endless hours of cardio in order to burn fat, equally as important are resistance exercises. Whole body workouts that use as much muscles as possible in a single repitition are great for burning calories and boosting the me...

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No Time to Train!

Posted by micheal hogan on Friday, October 29, 2010, In : Finding the time to exercise 
Do you find it hard to make time for training?
Well listen up.

Not every session has to drag out for hours or even an hour. Some times when you think you have no time to get to the gym a quick, intense half hour routine can be just as good when it is carefully planned to get the most from your session.

In fact to change up your whole routine why not try 6 half hour sessions one week and 3 one hour sessions the folloing week.
It keeps your body guessing and having to constantly shock itself to ada...
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Should women be lifting weights?

Posted by micheal hogan on Friday, October 22, 2010, In : women and weight training 
simple answer....YES!!

For years many women had and still have a fear of doing any sort of resistance exercises in a gym. Just to clarify that a resistance exercise simply means using weight such as dumbells or even just bodyweight to improve muscular endurance.

Other benefits of doing resistance exercises are:

  • increased metabolic rate
  • increased muscle tone and definition
  • less chance of injury
  • less chance of lower back problems

The most widely cited reason for many women not doing resist...

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Portion control.pdf Portion control.pdf
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