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Factor 10 Health Tips How to Burn Fat
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by Mr O
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Over the years I have often been asked, "How do I burn fat from my body?"
Well, here are the Factor10 key points - in fact there are 10 of them:
1. You cannot burn fat from one place in your body - it's like asking someone to take a bucket of water from a swimming pool but to take it from the deep end of the swimming pool and not the shallow end. So doing lots of sit ups will not remove the fat from your stomach.
2. In losing body fat we work on reducing your percentage of body fat - we all have our lean body mass (all our body excluding the fat) and the body fat. We can increase our lean body mass by, for example, making bigger muscles. And we can decrease our percentage of body fat. An ideal body fat for males is around 15% and for females around 22%.
3. To burn or use up body fat you have to lower your body insulin levels through dietary control as it is insulin that is one key factor that slows down the burning up of stored fat from our body tissue. In other words, we need to control our blood sugar levels through diet rather than having our body do it through the unnecessary production of insulin from our Pancreas.
4. Exercise speeds up the process of burning up body fat. However the exercise needs to be sustained over a longer rather than shorter period of time.
5. Aerobic exercise is great for fat burning. An increased presence of oxygen in the blood assists fat burning.
6. A combination of exercise, a balanced diet and correct hydration (drinking water) will help to burn fat.
7. A balanced diet is not just cutting out "junk food" or "take aways" - whilst this is important, it's more about getting the balance of carbohydrates, protein and fat right. Other "Micro Nutrients" are also necessary.
8. Research is showing that Omega 3 fish oils/fats assist with fat burning in that these oils are "heart friendly" and may assist in the oxygen transfer during exercise These fats are the good ones that we need in our diet in the correct quantity in preference to trans fats or Omega 6 fats.
By the way, eating Fat does not make you fat.
9. Carbohydrates are not just breads and pasta, but include fruits and vegetables. One researcher has found that getting the ratio of 7 grams of Protein to 9 grams of Carbohydrate to 1.5 grams of Fat is closer to the mark. This helps to control blood sugar levels and therefore insulin levels. Low GI Carbohydrate foods will aid in fat burning.
10. The first step is to focus on a balanced diet with some great life-long exercise like Martial Arts at Factor10.
If you would like to know more about how to reduce your body fat please make an appointment at reception to see me by calling 3205 2167. You do not need to be a members to do this. |
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Factor10 Thinking Skills Your Circle of Influence
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by Mr O
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Ever been beside yourself with frustration about something that has been going on at work that you know the way it needs to be fixed but no one is listening to you? Or seen something happening in your family or to a friend that you are sure you know how to solve?
Seeing problem things going on around us that can be easily fixed can be really frustrating and can actually make people angry, especially if we are the type of person that just likes to see things right.
Have you heard about the theory of "Circle of Concern" and "Circle of Influence" ?
There are some things that happen in our life that concern or even worry us but that we really have no way of changing or influencing. For example, the price of fuel. Every time you drive pass a petrol station you may get angry or wound up about the fact that the price just seems to be rising and you may believe that the oil companies are doing the wrong thing by the public.
If we find this type of situation tends to wind us up it may be helpful to say to ourselves that this issue is really something that I cannot directly influence or change, it does concern me, but that's it ... so I'll leave that problem in my "Circle of Concern".
On the other hand, there may be things in your life that are in your "Circle of Influence", like your fitness levels, or the food you eat. Every time you eat a meal you may be annoyed with yourself that you are putting on weight. This is a problem you can do something about, and something that if you take some action on you can really make a difference to your life.
Is getting angry about the price of petrol, or trying to influence governments on this, going to be something that can make a real difference to your life? Is some problem at work in another section, or even with a co-worker, that you really cannot change or manage worth your energy?
There is no doubt that spending our limited waking hours and energy on things that we can influence, things that are in our "Circle of Influence", will give us more life and improve our day to day feelings about ourselves.
Just leave those problems that you really cannot influence in your "Circle of Concern" and leave them alone - that's where they belong. |
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Timetable News Box Fit Adult TKD Adult HKD
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by Mr O
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There have been some timetable updates as follows:
Box Fit Mon and Wed 7.15pm - 8.00pm
Adult TKD Mon and Wed 7.00pm - 8.00pm
Adult HKD Tue and Thu 7.00pm - 8.00pm |
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by Mrs O
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January
1 New Years Day Closed
11 Classes Resume
25 Vacation Program - Student Free Day
26 Australia Day Closed
27 School Resumes
30 Staff Social Water Ski Day
February
6 Staff Development 3.00-5.00pm
20 Black Belt Seminar 12.30 - 2.30pm
March
6 Staff Development 3.00-5.00pm
7 Club Social Day Wet n Wild
27 Yellow Jacket Tournament Club Comp 1.00-6.00pm
Click here to go to the Academy Calendar on the website. |
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