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        26 Oct 2015, 11:19 am

        Slimming Down Part 3 (Issue 59) by Tiamari

        This is the last section of a 3-part series.

        In this issue we are looking at exercise and other ways to burn kilojoules.

        Burn it!

        • Counting Calories – If your activity level is “moderate” (in other words, you are working out), then you could eat about 2,400 calories a day without gaining weight.

        • Weight Training – Lifting weights will boost fat burning and build muscle. Muscle actually uses energy to maintain itself. Every kilo of extra muscle you develop will burn an extra kilo’s worth of fat per year, even while you sleep! And weight training is very helpful to raise your metabolism.

        • Overeating - People tend to eat more when they work out, either because they feel they've earned it or because they're overestimating how much they've burned. You may feel extra hungry when you’ve just started a new training program and your body is still adjusting to it.

        • Hydration – Remember that working out can make you retain water. To ensure that you don't get dehydrated, the plasma in your bloodstream will store an extra kilogram or two of water, and you'll always carry that extra water unless you become inactive. It's not fat or muscle, but simply “superhydration”. Drink lots of water - it can help minimize additional water retention.

        • Variety – Use a variety of workout techniques, and mix it up sometimes to give your body a bit of a shock. It also ensures that you train every part of your body.

        • Workout Speed - Injecting bursts of speed into your run or cycle will burn more fat than doing the same distance at one moderate pace. Quick and hard bursts are good!

        • Overtraining – Be careful not to exercise too much. Overtraining taps your energy and causes muscle loss which, in the long run, will affect your metabolism.

        • Moderate Activity - 60 to 90 minutes of moderate physical activity a day (such as walking) will assist greatly with weight maintenance.

        • Move More – If your time is mostly spent sitting in front of a computer, you will need to schedule desk-breaks. Dedicated workouts simply can't compensate for being sedentary the rest of the time - Sitting for just a few hours’ causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day though. Take the stairs instead of the elevator!

        • Fidget a Bit – Not surprisingly, researchers have found that extreme fidgeters can burn around 380 calories more per day than couch potatoes – that’s the equivalent of a six-kilometre jog!

        • Supplement! – EM•PACT is a citrus-flavoured pre-workout sports supplement mix. Unlike other sugar-laden sports drinks that trigger the release of insulin, EM•PACT is formulated to help furnish biochemicals that can increase oxygen uptake capacity and reduce blood lactate levels. The result: nutritional support designed to increase workout intensity and duration.

        Stay active!

        For more information on EM•PACT, email me at tiamari@tiamari.com

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