http://www.glasgowpersonaltraining.co.uk en-gb glasgowpersonaltraining.co.uk 2012-5-12T00:00:00Z glasgowpersonaltraining.co.uk http://www.glasgowpersonaltraining.co.uk/page12.htm#118142 One simple way to boost your life expectency is to boost your omega 6 and omega 3 polyunsatursted fats in your diet from nuts seeds and oily fish. How do we know this Well one peice of anectodal evidence is to look at what countries poulation lives the longest The answer Japan. And what country has the richest diet in polyunsaturated fat you got it Japan.Not only is there evidence polyunsaturated fats can help us live for longer but it is known to be essential for brain nervous system immune system cardiovascular system and skin. One sign to see if your deficient in these fats is if you suffer from dry skin. So one one way to get your daily intake is to take a one heaped table spoon of ground up flaxseed sesame seed sunflower seed and pumpkin seed or a level tablespoon of the seeds in cold pressed oil form.Now thats a simple way to live for longer. 2012-5-12 18:55:03 http://www.glasgowpersonaltraining.co.uk/page12.htm#116949 There has been some interesting talk in the press this week about how beetroot juice may increase muscular endurance. Exeter university found people who drank beetroot juice rich in nitrate could sustain 16 more work load in a cycling test before stopping compared to those who drank blackcurrant cordial. Professor Andy Jones and his team attributed the increase in muscular endurance to the nitrate rich beetroot juice reducing the amount of energy muscles cells used therefore tolerating higher intensity for longer periods.To replicate this study you would have to drink half a litre of beetroot juice a day for seven days. So expect some pink looking pee The study was a bit on the small side i.e only had 7 participants so further research is needed but the findings look promising and there has been more studies to support this. Dr Andrew Webb found beetroot juice significantly reduced blood pressure.The most exciting potential I can see is being able to train for longer periods without t... 2012-4-23 12:11:32 http://www.glasgowpersonaltraining.co.uk/page12.htm#97406 Interval training can give you far greater cardiovascular fitness improvements than slow long continuous CV training and reduce your risk of injury. The reason for this is that it allows you to dip into your aneorobic energy system which is where all the great training adaptation s occur while reducing your training time. Here are some of the long term adaptationslower resting heart ratesgreater volumes of blood ejected from the heartgreater tolerance and clearance of lactate acid from musclesmore efficient use of oxygen in tissuemore efficient use of energy sources from muscle i.e using fat sources rather than glycogenSo why spend hours pounding the pavement running when you can spend less than half the time running and get far greater results. Try these interval programmes on any piece of CV equipment you like.8x 200metres at your strongest constant pace followed by a slow 1 and a half minute walk in between each run4x 400metres at your strongest constant pace followed by a slow 1 an... 2011-6-30 18:40:04 http://www.glasgowpersonaltraining.co.uk/page12.htm#94823 Please do not undertake this eating plan unless you have consulted your doctor and he has given you permission to do so. AND ONLY FOLLOW THIS EATING PLAN IF YOU WISH TO LOSE LOTS OF WEIGHT If followed to the letter you will lose 9kg 20pounds of weight in 28 days.THE 10 RULES1 Breakfast must be eaten within 30 minutes of waking up.2 Eat 4 meals a day spacing each out by 4 hours.3 You may eat the same meals over and over again.4 Dont drink calories.5 Do not eat white carbohydrates such as white rice white pasta white bread potatoes and bread crumbed batter.6 Do not eat any fruit.7 Eat as much protein as you wish for each meal eggs beef fish chicken ect.8 Eat as much vegetables as you wish for each meal.9 Eat as much pulses and beans as you wish for each meal.10 1 day a week you can eat anything you like even the banned foods mentioned in rules 4 5 amp 6.THE RULES EXPLAINEDThis is not a protein only Atkins diet. In my opinion such a diet as bad for your health and may increase the risk o... 2011-5-26 12:23:15 http://www.glasgowpersonaltraining.co.uk/page12.htm#82652 Weight Loss Food by Martin Khoo Believe it or not but you can eat to lose weight. Dont think losing weight as all about going without and starving yourself its not. Its about making good choices eating sensible portions often. But there are also a few foods out there that can boost weight loss. Heres ten of my favorite.GrapefruitRemember the grapefruit diet Well surprise surprise it didnt work Its just not healthy to eat nothing but grapefruits But it has been found eating half a grapefruit before each meal or drinking a serving of the juice three times a day can help you drop the pounds. The theory goes that the fruits phytochemicals and reduce insulin levels which stimulates your body to convert calories into energy rather than storing as flabby fat which is the exact opposite to what a donut doesFennel teaFennel tea has many great health benefits its packed with vitamins B and C as well as good levels of potassium magnesium and calcium. But it also works hard on the weight loss fro... 2010-12-13 10:10:05 http://www.glasgowpersonaltraining.co.uk/page12.htm#82499 5 Tips For Getting The most Out Of The Gym 1 Eat something If you get a bit dizzy half an hour into your training a small energy releasing meal 2 hours before will give you the energy you need to train hard and the psychological boost to know you can. Heres a couple of choices 1 brown tuna roll and banana great for weight training 2 a small pot of pasta great for everything 3 yogurt and a small handful of nuts great for CV. Or if you want to get really fancy eat something moderate 2 hours before tuna sandwich and then something small and a bit more sugary banana 1 hour before to have your muscles brimming with energy. 2 Progress Your Training Some people seem to spend every waking minute in the gym but their bodies never seem to change. To avoid training plateauxs dont do the same old workouts over and over again. Make sure you progress your program every 24 weeks to keep your body guessing. So add harder exercises more exercises heavier weight... 2010-12-10 18:18:45 http://www.glasgowpersonaltraining.co.uk/page12.htm#80732 Designing a Weight Training Programme To design an effective resistance training programme there are a couple of simple rules to follow to get great results.1 Aim for balance make sure you work all muscles groups evenly to avoid muscular imbalances. This means you should do an even number of chest to shoulder and back exercises. Bicep to tricep exercises. Quad to hamstring exercises.2 Make the rep ranges specific to your training goals 16 rep max for strength 812 rep max for big muscles and 15 25 rep max for toning and endurance.3 Take the right amount of rest inbetween sets and exercises 30 secs or less for fat burning and endurance. 12 minutes for muscle building. 35 mins for strength.4 Always work big muscle groups first as they take more effort to tire out.5 Progression is paramount if you keep doing the same programme over and over again you wont see any changes in your body. Try to change your workout every 24 weeks. These changes should come from increasing the amount of exercis... 2010-11-19 14:59:08 http://www.glasgowpersonaltraining.co.uk/page12.htm#79041 Benifits of Portion Control Hi everyone todays blog is about the benifits of portion control for maintaining a healthy weight. All of my clients will testify that I am obsessed with portion control and firmly believe it is one of the main factors at the heart of controlling your weight and providing your body with consistant levels of energy. I truly believe that there is nothing that you eat that is bad for your health. Im not saying all food is equally benificial but that portion control is just as important in maintaining a healthy weight as the type of food you eat. For instance a slice of pizza is not bad for you a whole 20 inch pizza is. Let me provide an anecdote that I believe supports my stance on the importance of portion control. Earlier this year I tested the body fat and heart disease risk of 50 proffessional golfers during one of their tours. Of the 50 golfers tested roughlly 50 of these golfer had body fat of more than 20 and high normal blood pressure and cholesteral fa... 2010-10-29 14:19:06 http://www.glasgowpersonaltraining.co.uk/page12.htm#77421 Welcome to glasgowpersonaltraining.co.uk mkhoo.com Martin Khoos new website for personal training and sports therapy. The website has been specifically designed to let new customers know about my services and to give my current loyal clients more services to help them achieve their health and fitness goals. In the coming weeks Ill be uploading more nutritional programmes workouts and health and fitness news. In the members pages at the moment we have over 50 workouts and nutritional plans for you to download and enjoy. Every week Ill be posting a blog to keep you up to breadth on the latest news in health in fitness. Enjoy 2010-10-9 10:52:37