Fitness Apps to help with training and diet

I have recently purchased an Ipad for business use, I have heard people saying about applications which help with training such as diet and nutrition plans, calorie counters and also training programs so i thought ill do my research and give them ago because my  training has seemed to  plateau a little.

Its not that i have lost motivation its just that I have looked back over the last month or so of training and found i have not  really achieved any changes, I have tried doing different types of training and they have almost contradicted each different goal I have been trying to achieve, fat loss, weight loss, muscle gain and increasing fitness.

So i decided to search through some apps and have come across some absolutely brilliants ones, ranging from recording all my training which helps me to see where i am improving or taking steps back, i have also found calorie counters and diet and nutrition apps just to keep me on track also.

I did not really ever entertain the idea of using apps because i got all of my knowledge from keeping my head in the books or through trial and error whilst training over the years but the apps really help and make a difference.


i would definitely recommend using apps and i have posted links to some on here!

http://www.apple.com/uk/iphone/from-the-app-store/sports-and-fitness.html

http://itunes.apple.com/gb/app/nike-training-club/id301521403?mt=8

http://itunes.apple.com/gb/app/calorie-counter-diet-tracker/id341232718?mt=8&ign-mpt=uo%3D2

http://appworld.blackberry.com/webstore/category/92/?lang=EN

http://appworld.blackberry.com/webstore/content/7152/?lang=en

https://play.google.com/store/apps/details?id=com.aportela.diets.view&hl=en

http://www.phonesreview.co.uk/2011/02/12/android-apps-best-5-for-weight-loss/

Circuit training

Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.

When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes surgical tubing, jump rope, your own body weight, dumbbells, medicine balls, physioballs and weight training machines. A circuit can consist of as few as six stations to as many as 15 stations based on the goals and pre-training levels of the participants.

Circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym has several strength training machines and workstations, which enables the creation of several circuits. This benefit of variability challenges the skills of the participant and keeps them interested from session to session.
Circuit training plays an integral role in the offseason workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport. Circuit training also serves as a segue to higher level strengthening programs in these athletes.
If you need any help designing a circuit program or want a circuits program  designed for you please let us know!

Circuit training at the hub will start soon.

Also check out our videos on our fitness hub facebook page and youtube!

Hydration

Hydration

Hydration is a very important area of the dietary needs of anyone undertaking any exercise activities. It is important to get enough fluids before competition and training, but also it is important to re-hydrate after exercise to replace the fluid losses from exercise and to aid recovery.

It is important for people exercising to replace fluids that are lost through sweating to avoid dehydration. There is a multitude of sports drink choices out there, so how do you know what is right for you.

Importance of Water

While exercising, particularly in the heat, heavy sweating may occur, therefore resulting in the loss of both body fluids and electrolytes. The amount of fluid lost depends not only on the environmental temperature but on the humidity as well. Although there are some electrolytes lost in sweat, particularly sodium and chloride, there is a much greater proportion of water lost. Therefore replacing the water is far more important than the replacement of electrolytes.

The losses in body fluid potentially lead to health problems if they are not replaced. Some sports drinks come in powdered form, enabling you to make them up to any concentration as you wish. For these, if the recommended mixtures are followed these usually result in drinks too concentrated. The ideal replacement fluid consists mostly of water.

Strategies to replace fluids over the day

• Make sure that you drink at each meal. Don't overlook water as a great choice.
• Take extra care in hot, humid weather, you will need to increase your drinking opportunities.
• Keep a supply of fluids on hand during the day. Carry your own water bottle so you can get a drink wherever you are.
• Rehydrate quickly after a session. Remember that you will continue to lose fluid during recovery through urine and continued sweating. You need to drink 1.5 times the amount lost over the next 1-2 hours to achieve good hydration (E.g. If you are 1 kg lighter after a session, you will need to drink 1500ml to rehydrate).
• Get a feel for sweat losses during your activity, and how well you replace these. If you weigh yourself before and after a session, you are measuring fluid losses only.

Every 1 kg of weight lost = 1 liter of fluid.

Try to keep fluid loss to a minimum over a session by drinking as often as practical.

Protein Shakes for women

Protein shakes for women

Most women would not even think or dream about taking protein shakes because the normal response is i dont want big muscles and i dont want to get bigger and bulky, i can tell you now that this is not the case, infact ladies you should up your protein intake as protein will infact burn fat and help you lose weight.

Benefits

• One of the most popular reasons women increase their protein intake is to lose weight. Normally, women's bodies must burn carbohydrates for energy. When a woman chooses to eat a diet high in protein and low in carbohydrates, her metabolism begins to burn fat. This is called Ketosis. Once the body has reached ketosis, many women also report a decreased appetite.

Significance

• Protein is so important to the human body that it is scientifically classified as a "macronutrient." A macronutrient is something women's bodies need in large amounts to thrive. In contrast, micronutrients, like minerals and vitamins, are only required in minor amounts. Women's bodies have the ability to store macronutrients like carbohydrates and lipids; however, women cannot store protein. For this reason, women need to make sure they get enough protein in their diet every day.
• 
  

Function

• Another key function of protein in women's bodies is restoration. Women's muscles and tissue use protein to heal and replenish. It is a myth that protein builds muscle, only exercise can do that; however, protein is needed for muscle repair. When women exercise their muscles they develop microscopic tears in the tissue. Protein is needed to repair these tears, thus strengthening the muscle.

Health Effects

• Protein is important to women for other bodily functions as well. Women's bodies need protein to generate healthy skin and nails. Protein also helps women's bodies create hormones and vital enzymes that keep them running efficiently. Women's bones use protein to grow strong and healthy. Even women's hearts need biochemical material that is created with the aid of protein.

Why Shakes

• Protein shakes usually contain a high percentage of the nutrient in the form of soy, whey or casein. Many fitness experts recommend whey protein because it is known to contain the highest biological value (BV). BV is determined by the amount of human protein in grams that can be replaced by 100 grams of supplemented protein. Protein contained in shakes is believed to be more quickly digested than the protein contained in food, because it takes women's bodies longer to break down solids into their components. As a result, drinking a protein shake after a workout speeds the protein to its much needed destination within women's muscles.

Classes

If your finding your training boring try mixing it up with giving classes ago.

We have a great range of classes here at The Fitness Hub.

Ive attended Spinning and boxercise classes this week and although they were intense ive found it helped with my training and for sure it helps with mixing it up a little.

There are all types of classes for all different types of people.

Give it ago.

Change Your Workout

Finding it hard to get results?
Lacking motivation?
hard to keep focused?

If this is happening more than likely it is because youve kept the same programme, the same training programme, the same diet programme! My advice? Change it!

With all training your body becomes used to it, yes some could argue that is your body improving and finding it easier? but at the same time do you change your workouts? most people wont!
This is why you wont see the results you want!

I would recommend with your training its best to change your training routines up every 4-6 weeks and keep it interesting, pick up a book and read about different training methods and exercise, keep your brain fuelled, by doing this you will see results, you will see change, your attitude will change and your focus and motivation will come back!

Start recording results and pre planning workouts also, its easier to see the improvement or if youve kept the same programme no improvement, start recording diet logs, you can then look back and see the things that have worked or havent worked!

Keep changing it and keep interested and i promise you will get the results you need!

If this is the case with your training and you need guidance please ask us here at The Fitness Hub Portishead!

All the best guys

Deano