Post-burn effect: the secret to lasting fitness results!

Less is sometimes more when it comes to exercise. Most of you that have followed me for a while now will have heard me say this, which might seem a little odd coming from someone who runs a gym! However, you should know that I am not your standard trainer!

It’s the same principle as the minimum effective dose – the lowest dose that will yield the desired results!

When we talk about exercise, ‘desired results’ usually means weight loss, increased strength, muscle tone and definition, more energy, decreased stress, lowered blood pressure and preventing other health conditions, etc.

Usually when a client comes to me with a specific goal they think the more the better. Surely if 30 minutes of targeted and tailored training produces a positive response, then an extra 30 minutes would provide double the benefits right???

This isn’t the case. The body is not a maths equation. It is a complex (and individually unique) machine significantly influenced by the ways in which hormones respond to different stimuli.

You’ve heard the saying “work smarter, not harder!” Well, we can apply this to exercise also.

That doesn’t mean it won’t be challenging! It has to be in order to achieve sustained results.

However, working smartly will allow us to get more out of less, which is a rare luxury in our time poor society!

The post-burn effect is a positive hormonal and metabolic (calorie burning) response after exercise. The problem with most traditional exercise programs is at best you burn some calories during the activity but as soon as you finish, your body goes back to its normal, baseline state and you get no further benefit until your next workout.

At worst, you actually increase systemic inflammation and with it, stress hormone levels which encourage weight gain thus sabotaging your efforts to either manage weight and / or improve general health and well-being!

For example, after 45 minutes of steady cardio, testosterone levels (anti-aging and muscle building) decline and cortisol levels (weight gain and decreased immunity) increase.

Therefore, every extra minute you think will get you that much closer to your goals, will just give diminishing returns and promote negative hormonal responses long after your workout is over.

Surprisingly, very few people in the fitness community have acknowledged pivotal research in this area and its potential to change public health!

Conventional thinking is that to improve your cardiovascular fitness or lose weight you need to do long, steady cardio as that burns fat and work your heart. This is why home gym equipment, such as rowing machines have become so widely popular – People like the idea of sitting in front of the television and rowing away.

We need to realise it’s actually the other way around! During intense and intermittent bursts of strength / speed / power related exercises you burn more fat and produce positive hormonal response that will keep your body working for you after the gym! And, you significantly increase your cardiovascular fitness to boot!

This article was provided by Jennifer, who contributes to the Melbourne Gym Guide website. Jennifer is also a fitness owner from the EFM Health Clubs Fitness Franchise group in Melbourne.

Been Out Of The Game A While? Cardio For Life & Health

It is evident more than ever that obesity and other weight related diseases are becoming pandemic.

It is not helping the fact that life is also getting business everyday taking up more time that would otherwise have been used to burn calories.

Those that used to play loads of regular sport now find themselves sitting on the couch watching loads of sport regularly…

People will spend a lot of time at the office and only the strictly disciplined ones will look for time in the madness to hit the gym or take a walk. This has brought rise to people seeking other methods to burn off the extra by using pills and diets to redeem the situation.

The fact of the matter is that none of these situations will work as well as hitting the track or the gym to keep fit.

The difference between the two methods in general is that the dietary and pill solutions will help keep off extra weight and that’s it. Exercises will keep the extra weight off, keep one fit and at the same time build a stronger cardiovascular system.

The benefits of regular exercise

Weight loss

One of the most obvious benefits that come with exercises at whichever level one chooses is the loss of weight. This is a perfect way to shed off a few extra pounds in a healthy way. The fact that the method is natural makes it the best at the end of the day.

Exercising increases the rate of metabolism and energy use. This burns off any extra calories in the body for the purpose of weight loss. This has to be done regularly for the results to be eminent at the end of the day. It is a fact that people that spend more time at the gym are lesser worried about what they eat and drink due to the fact that they manage the same easily at the gym or on track.


Exercising increases the rate of your heartbeat. The increase in turn increases the rate of metabolism in the body burning off any extra calories in the body. This includes any extra cholesterol in the system for a healthier heart.

It is a fact that people that perform regular exercise have healthier hearts and cardiovascular systems. The heart pumps better and runs on high gear longer taking on any form of strain easily.

A weak heart will give in when there is strain which is the reason why many people will succumb to heart diseases after along time of living a reckless life.

Emotional and psychological health

Exercising increases the level of hormones in the body that uplift ones moods. People that exercise more often enjoy a life more as compared to those that do not. They are less emotionally reckless and are able to handle a lot at the end of the day.

The fact that one is more active also improves psychological health which comes with one feeling better about self. They are less likely to fall back into anti social behavior or recoil into binge eating when depressed. Many will find that hitting the gym helping unwind which is a healthy way of blowing off any extra steam.

How to get fit

Your options for getting a little fitter include joining a gym, engaging a personal trainer to helps you, investing in a piece of home gym equipment or simple going for regular walks. Really, anything is better than nothing particularly if you have not exercised in a very long time.

In conclusion

Exercising remains the most viable method of living a healthy lifestyle. It also remains the safest way to keep weight gain at bay.

Soccer Basics

Some people enjoy watching soccer while others enjoy playing it; some people even enjoy both. Whichever applies to you, learning more about soccer can only benefit you. In the piece that follows, you will be provided with soccer information to assist you in becoming a soccer master in no time.

Communicating is very important when you play with a team. You should indicate to others what your intentions are. Agree on a word you will use to communicate your intention to take the ball or to try scoring. You should also have a word you can use to ask for help.

When you see a teammate in a good position, pass the ball quickly. After your pass, get yourself into good field position. Get in front of blockers so that your teammate can easily pass the ball back to you or to another teammate who is in a better position.

Make some firm passes if you want to get a reaction from other players. Firm passes are easier to control and let other players know that it is time to take action. A soft pass is a good way to draw a player into the game but is too risky if you are under pressure.

Soccer Passing Drills:

The part of the ball you kick is crucial in soccer. If you kick too high on the ball, it is not going to go very far. On the other hand, kicking the bottom of the ball will just make it go high in the air. It is best to aim for the middle.

Move the ball to the same part of the field several times in a row. Your opponents will begin to expect this play. However, you will then throw them off by passing to the opposite direction.

When playing a game of soccer, make sure to stay focused. Do not forget that the game isn’t finished until the referee says it is. Don’t get lost in the moment because your team is ahead or because there isn’t much time left in the game. Scoring a goal in the final minute of the game may make or break games or championships.

When you play soccer, make sure that you make time to practice every day. Try to spend about an hour practicing. You can do this either by yourself, with some friends, or with your coach. This can help you better your form, strengthen your weaknesses and make you faster. One thing that many struggle with that you should practice is keeping the ball low. Just practice tapping it low, then gradually boosting the power.

Make sure you are juggling the ball frequently so that you can improve your ball-handling skills. Juggling a soccer ball requires a lot of precision, and the only way to improve at this is practicing regularly. In addition, you should try improving other skills while juggling, such as passing, shooting, and trapping. For instance, juggle the ball some and then shoot the ball without allowing the ball to touch the ground.

Set plays should be practiced to improve the capability of decision making during games. You and your teammates could work on corner kicks or direct shots, for example. Whenever you regularly practice these particular players, you will be able to make better decisions during a game. As a result, your winning chances are increased.

As already stated, soccer is a sport most people enjoy both playing and watching. Since you are reading this article, you probably fit into this category. With the soccer tips you have just been given, you now know more about soccer than most do. Use these tips to your advantage.

Games Room Must-Have: The Foosball Table (Trick Shots Compilation)

No games room is complete without a great foosball table. Check out this selection of awesome foosball trick videos and tutorials. Enjoy.

p.s. we take no responsibility what-so-ever for any unproductive time over the next 10 or so minutes!

If you are looking for a foosball table for home, be sure to check out the Harvard foosball table review and other ideas for setting up a cool games room at

Key Benefits of Massage Therapy for Athletes

massage therapySports massage therapy is quite essential to any athlete who wants to achieve greatness in his sporting life.

This is because it accords the athlete with significant health and performance benefits especially when administered to him/her on a regular basis. It is evident that most of the successful athletes have utilized this kind of therapy and it has kept them fit and healthy during training and competitions

As an athlete you should ensure that you have a therapy session both before and after competitions to help you reduce the frequency of you getting injuries and to make the most out of your sporting career. Here are some benefits that such a therapy can accord to an athlete;

1. Increasing the level of relaxation
Most athletes strive hard in order to be successful and find it hard to get some time to relax. When this happens, stress tends to build up and this affects both the emotional and physical health of the athlete. By attending therapy sessions, the athlete can learn how to relax his/her body and mind and at the same time improve his/her day to day routine.

2. Alleviating muscle pain
With an injury, it is quite unlikely that the athlete will produce his/her level best in the sport that he/she is participating in. A regular massage therapy ensures that muscle pain is curbed and therefore the athlete will be able to produce his/her best game without being curtailed by muscle pain issues.

3. Time for recovering
A rub down when done in a proper manner increases the quality of sleep that the athlete gets each day. Quality sleep ensures that the athlete performs at optimal level in his/her sport and therefore such a therapy to an athlete gives the body an ample time to recover.

4. Increase in blood circulation
A sports therapy has the ability of increasing blood circulation in an athletes’ body. With this, an athlete will be able to breathe both easily and smoothly and this comes with the benefit of improving his/her efficiency as well as stamina and hence high probability of performing better in his/her line of sport.

5. Increasing athlete’s flexibility level
It is of great importance for an athlete to have a higher degree of flexibility in his/her muscles for better performance as well as to ensure his/her own safety when undertaking his/her sporting sessions. This can be achieved through a regular rub down sessions with a professional. Thus an athlete who has a massage therapy regularly is likely to overpower one who has not been attending therapy sessions during competitions.

Naturally, you don’t want to go to just any old massage therapist and you really do want to make sure that you find someone that has not just completed their massage course.In most countries, getting accreditation can be done quite quickly, so you do want to make sure your therapist is both qualified and experienced.

Want To Play NFL? Great Beginner Tips To Get You Started

Just about anybody will get pleasure from following the game of NFL football, due to the competitive edge and thrill of victory. Do you want to learn more about the game or do you want to become a better player? If you are someone looking for football tips, then you came to the right place. Read further to learn more about the great game of football.

Condition yourself more for practice, then for the game of football itself. While you need to be ready for game day, practice will take the most out of you physically. Therefore, it’s vital that your conditioning keep you up to par in practice and making a good impression there, to avoid much bench time.

Make sure your body stays healthy so you can go on playing. This includes warming up before practice, going to the gym, or enjoying other activities. You will also need to make sure you have a healthy immune system with a nutritious diet. You will also need to practice as often as you can.

Be sure to make plenty of time to practice your football playing skills. The more time you spend practicing the better your skills will become. As you have likely heard many times in your life, practice makes perfect. If you want to be the best you need to put in the time.

Does your kicker know the proper placement of the plant foot? The plant foot must be placed alongside the football. It should not be ahead of it or behind it. When the ball is kicked, the show must be parallel to the field. Practice often to perfect kicking technique.

If you are going to play football, try boosting your agility. The best football players that are valuable to the team are agile athletes. Try doing what you can to better your agility by doing agility drills. These include doing exercises like running through tires, jumping rope, and jumping over cones.

Agility Drills:

A great football tip when you’re trying to tackle is to attempt your tackle from a low position. Staying low will give you a lot more power and it will make it harder for the opposing player to be able to shake off the tackle. Not staying low could actually get you run over instead.

Take up a dance class to improve your footwork. Before you laugh, think back to reality television dancing competitions and how many times NFL players not only competed but succeeded! Ballroom dancing and even ballet are extremely effective at helping football players get an extra edge on the field.

Get into tip top shape if you are considering playing football. This is one physically challenging sport. If you are out of shape, you’ll soon be left in the dust of both your opposition and your teammates. If you want to be considered an essential member of the team, approach your physical fitness like a pro would.

Learn by watching the pros. This doesn’t mean just sitting around and catching the game with your friends. Find a player who plays the same position as you and watch how they play. Examine how they move their feet, and what choices they make on the field. Try to emulate them in your own game.

One of the most important things a receiver must learn is how to line up properly. If you do not line up properly, it can result in an illegal formation call. Seven players must be lined up with the football prior to the snap for a legal possession to take place.

A good piece of advice if you’re a runningback or a wide receiver in football is to learn to give into a tackle and to not resist it. By this I mean it’s important not to get too tense when you’re about to get tackled because it may result in an injury.

Learn to scan defenders from right to left and left to right if you’re a quarterback. A lot of quarterback only scan from left to right. Using different patterns to scan the field is a good way to avoid being blindsided by the defense on the left.

Football is a game we’d all love to be better at. You should know more about football since reading this article. Use this article as a guide if something comes up in the game you don’t understand.

Basketball Beginner Basics

In A Hurry To Learn More Regarding Basketball? These Tips Are For You

Many people derive a great deal of pleasure from the game of basketball. Actually, most people could learn a thing or two about the game of basketball. Keep on reading to get some great basketball insight.

When shooting a basketball, it is important to follow through. This means that you extend your arms out completely and flick your wrists as you release the ball. This give the ball extra force and speed. This force and speed allows you to make long distance shots that you normally wouldn’t be able to make.

When you rebound in basketball, make sure you make contact before your opponent.
You’ll be in control of what occurs if you are the first to make contact when boxing out. Hit them first before they get a chance to make contact with you so that you can get leverage. Be sure to anticipate and be sure you’re always first. This will provide you with an edge.

Do sprints in your practice drills. Basketball is a very active sport for the entire game. And there are times in it when you need to pull up your last bit of energy for an extremely fast sprint to the opposite side of the court. Your body needs to be used to sprinting, even when worn out. You only accomplish this through practice.

Basketball Practice Drills

As you develop your ability to shoot a basketball, try practicing on one foot only. This will improve many areas of your play, including accuracy when shooting. As you get better, move to practicing your shot from greater distances. Only after you master the basic techniques will you truly get better at long distance shots.

Good shooters rely on the perimeter shot, so practice getting open to get these key shots. A good play to run is having a post player work the ball down low and then pass it back out once the defense collapses. Run a drill during practice where the only shots you take are those from passes coming from inside the paint.

To defend a person dribbling the ball, it is important to bring your arms up to the ball. When you reach for the ball, starting low means you hit the ball first and not the arm. Hitting the arm first means that you are going to foul — not end up with the ball.

Even though dribbling movement should start with the feet and below the knees, finish or follow through the movements with your whole body. The right combination of eye and arm motions can actually throw your defender off for even a half of a second, giving you the daylight you need to make a play or pass.

To shoot a basketball outdoors, you have to be ready for the conditions. The wind can send your shot off, so as you start shooting around beforehand, get used to factoring that wind in by aiming to one side or the other. This will boost your accuracy.

To take care of your leather basketball, only use it in an indoor gym. If you take it outside, the cement and asphalt will tear up that leather. Instead, buy a rubber indoor/outdoor basketball to take to the cement court. They are cheaper and bounce just as well outside.

To play the best defense, you have to beat your man to the place he wants to go and force him to go somewhere else. This means that your feet have to move quickly, so practice shuffling from side to side without crossing your feet. This is the quickest way to move laterally on the floor and will frustrate your man.

Be sure your vision is unobstructed. This is not just to make reading the scoreboard easier, but also to facilitate the making of shots and catching of passes. Your peripheral vision should be the best it can be. If you scan the entire court, not just the location of the ball, it is possible to anticipate defense moves in advance and see which teammates are open.

Basketball is great for not only players, but people who want to watch as well. But, to really ensure that you are getting everything basketball has to offer, it pays to get as informed on the topic as possible. We hope the article above has served as a key resource for you to accomplish just that.

Dental Insurance for Athletes and Sports Players

Dental insurance, much like health insurance, is a way to protect your oral health while receiving advantages such as regular teeth cleanings and x-rays by professionals. For a particular monthly price, you can rest assured that all your oral needs will be taken of with the utmost care and skill.

This type of insurance is important for everyone to have in case of emergencies, but it is especially essential that athletes and other individuals who play contact sports have dental insurance. Sports dental injury is very common.

Most sports pose a significant risk to your health if you are injured or if there is an accident of some kind. These sports include professional and school-related sports such as basketball, football, baseball, lacrosse, golf, and hockey.

Sport collisions are very common!

One of the most common areas where athletes get wounded is in the mouth region, which could bring about a number of substantial injuries. Smashed or chipped teeth, a broken jaw, and damage to your mouth and gum tissue – the possibilities for threats to your oral health are endless and severe.

Another serious aspect of these injuries is its monetary value. Not only do you have to pay for reparations to the damaged part of your mouth, but you might also have to pay for costly procedures, hospital bills for visiting the emergency room, and other expenses that add up quickly.

Finally, not having insurance means that you might not get the best doctor or procedure out there in the event that you are injured during a practice or game. If you do not get the best possible care, however, that lessens your chance of being able to return to your sport; at the very least, it lengthens your recovery time. Being able to practice as much as you can is the only way to improve and hone your athletic skills, so the lack of insurance can be debilitating and disastrous.

The best way to protect your facial health and finances is to take out dental insurance, no matter what sport you play. There are a variety of insurances to choose from, and you can choose which one is best suited to your personal and financial needs.

To find an insurance that works for you, start by asking a licensed representative, researching possible sources online, or asking your trusted friends to recommend you the insurance company that they use.

Using these tips, finding the right insurance can be a painless and speedy procedure.

UPDATE 20 OCT 2013: New useful dental insurance resource.