tag:blogger.com,1999:blog-3330993430175978326Sun, 27 Nov 2011 23:34:53 +0000cut caloriesrecoverymuscle fatiguementoringobesitychallengelow carb dietturbulenceabsnutritionworkoutweight lossdomslow calorie dietgymergfitness tutorartifical sweetnerssquatsfeed musclewellbeingsplendasleepcaffeinetabatalegsweightsenergy drinksfoodfunctional trainingintervalssports drinksvideoarticlerowingoatmealburn fathealthalmondstrainingDesigned to help you receive the best health and fitness information on the net today. Find articles, reviews, tips and recommendations all in the one place.http://robsfitnessportal.blogspot.com/noreply@blogger.com (Rob Lyon)Blogger27125tag:blogger.com,1999:blog-3330993430175978326.post-4238017406739549351Wed, 18 Mar 2009 07:23:00 +00002009-03-18T18:34:45.973+11:00workoutweightstrainingburn fatThis is another excerpt from BURN THE FAT, FEED THE MUSCLE - you probably guessed by now that im a huge fan of it! I could not recommend this resource more highly for those serious about changing their body shape. Get it HERE!Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Here’s why: Weight http://robsfitnessportal.blogspot.com/2009/03/how-weight-training-helps-you-get.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-6643077173668245381Mon, 09 Mar 2009 06:37:00 +00002009-03-09T17:51:52.991+11:00nutritionburn fatarticlefeed muscleThis snippet is adapted from a fantastic resource I highly recommend:Burn the Fat, Feed the Muscle. Find it here!The glycemic index (GI) is a scale that measures how quickly a carbohydrate food is broken down into glucose. In general, complex carbohydrates are released more slowly than simple carbohydrates, although this is not true 100% of the time. Some complex carbohydrates such as potatoes http://robsfitnessportal.blogspot.com/2009/03/glycemic-index-much-ado-about-nothing.htmlnoreply@blogger.com (Rob Lyon)1tag:blogger.com,1999:blog-3330993430175978326.post-4831827146336967242Thu, 05 Mar 2009 23:28:00 +00002009-03-06T10:47:37.596+11:00mentoringfitness tutorI have begun working as a fitness tutor and mentor for a great organisation called the Australian College of Sport and Fitness (http://www.acsf.com.au/). They run nationally accredited courses in fitness, the industry standard being the Certificate 3 and 4 in fitness.What sets this course apart from all others in the field are a few important points:1. Flexibilty - you complete the course in yourhttp://robsfitnessportal.blogspot.com/2009/03/fitness-tutoring-and-mentoring.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-8162981109116908550Thu, 05 Mar 2009 07:07:00 +00002009-03-05T18:20:07.468+11:00wellbeinghealthAlright! After a very very long absence, ive decided to fire up the fitness blog one more time... this time for good!I've been thinking a lot about our industry in recent months... from a managers perspective in a corporate fitness facility and also in my new role as a fitness tutor for students and enthusiasts completing their certifications in fitness.Whilst ill be covering a few areas of http://robsfitnessportal.blogspot.com/2009/03/its-back.htmlnoreply@blogger.com (Rob Lyon)2tag:blogger.com,1999:blog-3330993430175978326.post-6920892222552049946Fri, 04 Jul 2008 04:37:00 +00002008-07-04T14:39:37.843+10:00food1. Sodium Nitrate (also called Sodium Nitrite)This is a preservative, coloring, and flavouring commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef. Studies have linked eating it to various types of cancer.2. BHA and BHTButylated hydroxyanisole and butylated hydrozyttoluene are used to preserve common household foods. They are found in cereals, chewing gum, potato http://robsfitnessportal.blogspot.com/2008/07/12-food-additives-to-avoid.htmlnoreply@blogger.com (Rob Lyon)2tag:blogger.com,1999:blog-3330993430175978326.post-6761092716290030359Thu, 26 Jun 2008 07:33:00 +00002008-06-26T18:11:04.205+10:00obesityAustralia has become the fattest nation in the world, with more than 9 million adults now rated as obese or overweight, according to an alarming new report.The most definitive picture of the national obesity crisis to date has found that Australians now outweigh Americans and face a future "Fat bomb" that could cause 123,000 premature deaths over the next two decades.If the crisis is not averted,http://robsfitnessportal.blogspot.com/2008/06/what-happened_26.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-4669133954307829182Fri, 20 Jun 2008 05:30:00 +00002008-06-20T15:39:16.625+10:00oatmealalmondsfood Lets go a little deeper into 2 of my favourite foods in the whole wide world and why they are so good for you - Oatmeal and Almonds.Almonds are truly one of nature's miracle foods. You get such a big bang for your buck. First of all, almonds are nutritionally dense. This means that for a small portion size, you get a large amount of healthy macronutrients and calories (but GOOD calories). http://robsfitnessportal.blogspot.com/2008/06/this-oatmeal-stuff-is-nuts.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-7317085196274528689Thu, 19 Jun 2008 04:29:00 +00002008-06-19T14:50:34.626+10:00nutritionfoodIve been thinking - its about time to fill you all in with what constitutes the vast majority of my diet. Now don't get me wrong - im no where near perfect when it comes to my own nutrition (not to mention my craving for portugese chicken burgers) but I must admit I get it right most of the time.Throughout the day I always have 2 thoughts running through my mind:1. When is my next meal2. What is http://robsfitnessportal.blogspot.com/2008/06/how-do-i-eat.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-8431431499292174171Fri, 13 Jun 2008 05:39:00 +00002008-06-13T16:06:54.427+10:00challengeworkoutAlright readers, its time to go back to basics. What I want to do is issue you with a 14 day challenge. Ditch the fancy equipment, vibration platforms, reformers, swiss balls and anything else that seems to fill (and sell) fitness centres these days.Im going to write a list. Stick to exercises only from this list and DO NOT DEVIATE for 7 workouts in 14 days. You will have made progress, busted http://robsfitnessportal.blogspot.com/2008/06/im-issuing-challenge.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-605765470999457060Fri, 06 Jun 2008 04:17:00 +00002008-06-06T14:26:46.209+10:00nutritionlow carb dietweight lossA low to moderate carbohydrate and high protein diet will cause much faster fat loss than a high carbohydrate diet. However, it may seem like the disadvantages outweigh the benefits. Fortunately, there’s a solution to these problems and it’s called “carbohydrate cycling.” Some people refer to carbohydrate cycling as “zig-zag” dieting, “Hi-low” dieting, “carbing-up” or carbohydrate “re-feeding.”http://robsfitnessportal.blogspot.com/2008/06/carb-cycling-this-is-how-you-do-it.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-8887614938429521523Wed, 04 Jun 2008 04:00:00 +00002008-06-04T14:19:29.304+10:00weight losslow calorie dietcut caloriesReader Bethany recently posted a comment about my previous post: Rob,I understand that extremely low calorie diets = bad; however, it's also said time and time again that the only failsafe way to lose weight is burn more than you eat. How many calories are we supposed to be cutting back whilst remaining healthy? Help! To lose body fat, you must be in negative calorie balance (a calorie deficithttp://robsfitnessportal.blogspot.com/2008/06/follow-up-how-many-calories-do-i-cut.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-1346028271610338419Thu, 29 May 2008 05:40:00 +00002008-05-29T15:49:10.118+10:00weight losslow calorie dietburn fatToday I have another excerpt from Burn the fat - Feed the muscle (I highly recommend this resource to anyone!)For more information or to order a copy - visit the link above or click the photo. 1. Very low calorie diets slow down your metabolic rateThe first thing that occurs during a severe calorie shortage is a decrease in yourmetabolic rate. The lower your calories, the slower your metabolism http://robsfitnessportal.blogspot.com/2008/05/7-reasons-why-you-should-stay-away-from.htmlnoreply@blogger.com (Rob Lyon)1tag:blogger.com,1999:blog-3330993430175978326.post-6014912876649978524Thu, 22 May 2008 07:52:00 +00002008-05-22T18:00:18.382+10:00nutritionburn fatAdapted from a great nutrition resource - "Burn the fat and feed the muscle"The top twelve worst junk foods that you should NEVER eat: "The Dirty Dozen"Probably the best way to start learning how to pick the right foods and make fatburning meals is to tell you what NOT to eat. If you know what not to eat, then through aprocess of elimination, you’ll be much more likely to choose the right things.http://robsfitnessportal.blogspot.com/2008/05/12-of-best-12-of-worst.htmlnoreply@blogger.com (Rob Lyon)1tag:blogger.com,1999:blog-3330993430175978326.post-8308029570282517604Tue, 20 May 2008 08:11:00 +00002008-05-20T18:15:00.229+10:00sleeprecoveryWe need sleep to survive. A good night of sleep is very important to our overall health and ability to function effectively throughout the day. However, when our lives become busy, sleep becomes less of a priority for many of us.We need good sleep to thrive. Sleep is important because it affects our mental, physical, and emotional well-being. The benefits of good sleep can affect every moment of http://robsfitnessportal.blogspot.com/2008/05/sleep-precious-sleep.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-4160867668944351929Wed, 14 May 2008 04:41:00 +00002008-05-14T14:43:37.190+10:00rowingergOne of the most functional, effective pieces of cardio equipment must be the rower. It is one of the few machines that offer a full body, high intensity yet safe workout.It is rare to find an activity that works as many muscle groups through as wide a range of motion as rowing does. Knees, hips, arms and shoulders will each see 90 - 130 degrees of rotation in every stroke, which is more than you’http://robsfitnessportal.blogspot.com/2008/05/learn-to-love-erg.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-1583203979568439831Tue, 13 May 2008 01:51:00 +00002008-05-13T11:52:36.759+10:00caffeineenergy drinkssports drinksI’m talking about Powerade, Gatorade, any and all types of sports waters and other “rehydration” beverages that dominate the market these days. The frustrating thing to me is that I see EVERYONE drinking them. No matter what time of the day, no matter what they are doing… someone seems to have one in their hand.Sports drinks were originally produced (and marketed) as a concentration of water, http://robsfitnessportal.blogspot.com/2008/05/sports-and-energy-drinks.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-4953739408507402615Wed, 07 May 2008 06:31:00 +00002008-05-07T16:40:45.554+10:00turbulencefunctional trainingMost fitness and training facilities now have stability balls, bosu balls, balance boards and other "fun" toys as part of their conditioning equipment. These are part of a new trend in the strength and conditioning field called "functional training".Functional training is nothing new and comes primarily from the rehabilitation field. For many decades, therapists have been experimenting with ways http://robsfitnessportal.blogspot.com/2008/05/functional-training.htmlnoreply@blogger.com (Rob Lyon)1tag:blogger.com,1999:blog-3330993430175978326.post-1053816481657041741Tue, 06 May 2008 07:03:00 +00002008-05-06T17:10:01.591+10:00splendanutritionartifical sweetnersI know we all love to find ways to cut calories during the day, and most people don't even think twice about using artifical/low calorie sweetners in their tea/coffee. But what is a highly artifical compound like Splenda actually doing to your body?Here are some facts and fiction about Splenda:Fiction; Johnson & Johnson claims that “Splenda is made from sugar, so it tastes like sugar”.Johnson & http://robsfitnessportal.blogspot.com/2008/05/truth-about-splendasweetners.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-5221592230850468706Thu, 01 May 2008 08:11:00 +00002008-05-01T18:20:13.268+10:00intervalstabatatrainingNote: this next training technique is not for the weak of heart or someone who does not have a base of conditioning. Read ahead at your own risk!If you're short on time but you still want a decent workout routine, a Tabata workout might be for you. Short but very hard and extremely intense is what Tabata is all about. The Tabata protocol works so well because it maximizes oxygen consumption with http://robsfitnessportal.blogspot.com/2008/05/tabata-training-tough-stuff.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-3178165019041282586Wed, 30 Apr 2008 06:33:00 +00002008-04-30T16:59:14.668+10:00workoutlegssquatsWe all hate exercising legs. Why? because its good old fashioned HARD WORK. Not to mention the killer 2-3 day DOMS (see my previous article) that always seems to accompany an intense leg session.Without a doubt, Legs are the hardest, most painful yet rewarding bodypart to train. And ANY leg workout would not be one without the king of all weights exercises, the squat.The squat recruits more http://robsfitnessportal.blogspot.com/2008/04/killer-leg-workout.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-5214453373831367081Tue, 29 Apr 2008 04:01:00 +00002008-04-29T14:03:45.984+10:00One of the most often heard “excuses” when it comes to exercise is being too busy. Lets really face it here – Do you really think that out of 168 hours in a week you could not find time for 3 hours of exercise? If you can’t you are really shortchanging yourself.Personally, I have had my clients achieve the best results aiming for 4 x 45 minute sessions per week. In fact, I’m getting pretty close http://robsfitnessportal.blogspot.com/2008/04/but-i-dont-have-enough-time.htmlnoreply@blogger.com (Rob Lyon)3tag:blogger.com,1999:blog-3330993430175978326.post-6805483959401862838Thu, 24 Apr 2008 03:54:00 +00002008-04-24T14:36:50.588+10:00Seems like a pretty straightforward question right? Especially this time of year, when the weather changes, the motivation drops and the exercise becomes less frequent.Hang on - did I just answer my own question? Coming from a Personal Trainer an article like this must seem a little self-indulgent but i'm probably going to tell you the opposite to what you think!My answer to this, funnily enough,http://robsfitnessportal.blogspot.com/2008/04/why-do-i-need-personal-trainer.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-1612107683357215319Wed, 23 Apr 2008 04:33:00 +00002008-04-23T14:54:10.943+10:00domsmuscle fatigueThis morning, after crawling out of bed to train a client with another seriously bad case of delayed onset of muscle soreness (DOMS) - i felt compelled to vent my thoughts on why I have a love/hate relationship with probably one of the most annoying by-products of intense training.For the uninitiated, DOMS is a feeling of muscle pain, fatigue and soreness that usually occurs following intense http://robsfitnessportal.blogspot.com/2008/04/my-lovehate-relationship-with-doms.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-8950942756806016887Sun, 20 Apr 2008 23:49:00 +00002008-04-21T09:56:20.451+10:00weight lossburn fatarticlefeed muscleToday I'd like to share an article that a colleague and fellow personal trainer Nik Hanley wrote. It touches on a lot of important subjects that I will cover in the future. General Rules to Effective Fat Loss 1. Hours of cardio isn’t always best – Simply doing cardiovascular exercise is only one part of the puzzle. Cardiovascular should be kept short and to the point. HIIT (high intensity http://robsfitnessportal.blogspot.com/2008/04/general-rules-to-effective-weight-loss.htmlnoreply@blogger.com (Rob Lyon)0tag:blogger.com,1999:blog-3330993430175978326.post-5491803310257656301Fri, 18 Apr 2008 06:30:00 +00002008-04-18T16:33:11.919+10:00videoabsA couple of weeks ago, I was approached to record a segment for the online version of the Sydney Morning Herald newspaper.You can check out the video footage athttp://media.smh.com.au/?rid=36601&category=Health%20and%20FitnessI really do believe in keeping abdominal exercises basic and concentrating on targeting and innervating the correct muscle groups. Note also what I say at the end - Don't http://robsfitnessportal.blogspot.com/2008/04/my-first-video.htmlnoreply@blogger.com (Rob Lyon)0