Top 15 Fat Burning Foods

Everyone wants to know what to eat, when to eat it and how often? We're no different, in this blog we are going to look at some of the top foods that we can find in the market today to help burn those calories and increase our metabolism to help our daily nutrition.

The Ultimate Fat Burning Food

Right let’s start with the hot stuff Chilli peppers Jalapenos, Habaneros, Cayenne all hot variety chillies which contain capsaicin which in turn gives them the heat and when ingested provides enough heat to increase our body's temperature boosting metabolism and the increase in the body's ability to burn calories.

Fat Burning Fruits & Vegtables

Let's cool down a little and look at the fast fat burning fruits and vegetables available on offer. Garlic, Onions, Broccoli, Mango, Oranges. Cooking a good recipe here. These fruits and vegetables contain very low amounts of calories and also contain fat burning chemicals to increase the breakdown of fats to aid digestion. Oranges as we know contain a rich source of vitamin C.

Fat Burning Meats

Moving onto the meats and fish. Salmon, tuna and mackerel allow an increase in the ability to burn calories rather than store them as fat. Fish is a great source of protein as well as containing healthy fish oils for healthy looking skin, hair and nails. Turkey, Pork, Chicken and beef, massive amounts of meat, massive amount of protein, muscle building foods. Due to the complex nature of proteins the body has to work harder to break down proteins, so the more meat in your diet not only will you strengthen your biceps you’ll be increasing your metabolism and losing weight with these mammoth fat burning foods.

Keep an eye out for some healthy recipes on the rushtraining fitness blog or even with the amounts of food we have just mentioned we can start constructing a chicken, chilli and mango curry with brown rice, now there's a fat burner and a half, accompanied with a nice cup of green tea.

What's Your Favourite Food?

 

Any foods that you have found to help you out let us know? We are all in need of new food recipes and fat burning foods. For more information on fitness training, nutrition and general healthy living see the rushtraining.co.uk website.

Happy Eating.

What Should Your Resting Heart Rate Be?

Right, first the facts, your resting heart rate (RHR) is your heart rate (HR) simply at rest, either before exercise or when you wake up, basically when the body is at rest. The optimal time to measure and get the best results for your resting heart rate is when you wake up in the morning, due to the fact that your body is in its most relaxed and post dormant state.

 

How to Measure Your Resting Heart Rate?

Take an average of your RHR over a course of 3-5 days to get the best results to measure it as different scenarios and factors can affect the RHR reading. such as:- - Fitness Level - Gender - Age - Body Temperature, Mass, Position - Medication Use Heart rate can vary depending on fitness levels.

There are various ways that you can measure your heart rate by placing two fingers at the wrist, neck, groin or top of the foot. Other equipment can be used such as chest monitors and watches available that can help record heart rate through physically activity or daily life and can be recorded and uploaded onto a computer to compare data.

To manually take your bpm place your two fingers on the appropriate area where you can feel your heart rate pulse for more accurate results you could record for a minute, however for quicker reading get the first 10 seconds then multiple your heart rate by 6.

What's an Average Resting Heart Rate?

Typically an average RHR for an adult would be in the range of between 60-100bpm . Athletes HR tend to be below 60bpm. See the table below for approximate guidelines to your RHR. There are many factors such as general fitness, health problems, weight, which can all affect your resting heart rate.

MEN
AGE	18 -25	26 -35	36 -45	46 - 55	56 -65	65+
ATHLETE	49-55	49-54	50-56	50-57	51-56	50-55
EXCELLENT	56-61	55-61	57-62	58-63	57-61	56-61
GOOD	62-65	62-65	63-66	64-67	62-67	62-65
ABOVE AV	66-69	66-70	67-70	68-71	68-71	66-69
AVERAGE	70-73	71-74	71-75	72-76	72-75	70-73
BELOW AV	74-81	75-81	76-82	77-83	76-81	74-79
POOR	82+	82+	83+	84+	82+	80+

WOMEN
AGE	18 -25	26 -35	36 -45	46 - 55	56 -65	65+
ATHLETE	54-60	54-59	54-59	54-60	54-59	54-59
EXCELLENT	61-65	60-64	60-64	61-65	60-64	60-64
GOOD	66-69	65-68	65-69	66-69	65-68	65-68
ABOVE AV	70-73	69-72	70-73	70-73	69-73	69-72
AVERAGE	74-78	73-76	74-78	74-77	74-77	73-76
BELOW AV	79-84	77-82	79-84	78-83	78-83	77-84
POOR	85+	83+	85+	84+	84+	84+

 

How to Change Your Resting Heart Rate?

In order to reduce your heart rate exercise is a pivotal factor in order to decrease your number. Any exercise should always be consulted with a personal trainer or consultant if you’re unsure of how to start exercising.

Also see rushtraining's guide to running, for some more tips. The heart like any other is a muscle and the more you work it, the more efficient and larger it becomes in order pump blood around the body to the muscles. For more training tips on fitness, health and nutrition read the rushtraining blog or visit www.rustraining.co.uk remember to consult an expert before beginning new fitness programmes, if you are unsure.

What's your resting heart rate? What would you like it to be? How are you lowering your heart rate? Leave your comments to the discussion below.

Home Fitness Workout - Fast Abs The 1 Minute Sit Up Workout For That Six Pack

Rush Training Video's

Check out some sit up crunch variations to add to your fitness workout in your abs session.

Home Fitness Workout - Fast Abs The 1 Minute Sit Up Workout For That Six Pack

The question that everyone wants to answer. How to get get a six pack? Well it's simple, hard work. Regular exercises, a healthy diet and combinations of abs workouts mean, that even you could get a six pack.

Check out the fitness abs video which combines numerous sit up abdominal exercises into a simple one minute workout combine these exercise workouts to get your six pack.

Got any favorites or versions of your own? we'd like to hear from you! Check out the comments on the rush training blog below. What your favorite abs workout? How long and how many times a week do you workout?

For more videos visit the rushtraining website at www.rushtraining.co.uk

How Obesity Affects Your Health and Life

So what is obesity? Obese means being so overweight that it's bad for your health and this can be dangerous.

Obesity is a problem that is increasing in the general population around the world. There is a lot of evidence in the fitness and medical world that obesity means that you are more likely to develop health problems like heart disease, diabetes, joint pain and an increase in the likelihood of a stroke.

Doing It Yourself

Being healthy is about feeling good about yourself. It doesn't have to be painful and having to go to the gym 5-6 times a week. It's about knowing your limits. An hour of exercise a day dependent on how busy you are combined with a healthy eating plan could not only decrease the chances of the available risks associated with obesity but ultimately may increase your life expectancy.

The equation is simple combine physical exercise with a simple diet and cutting out those calories. All food contains calories and your body needs fuel to survive and operate. However, if you aren't burning off those calories consumed then they turn to fat deposits stored in your body.

How To Combat Obesity Taking Control

Ideas for combating obesity is start slow. Cut out one type of food a month. For example you might like fizzy drinks use water instead and substitute in green tea with your diet . Your body will adapt and eventually you won’t feel the need for fizzy drinks. Combine this with, instead of driving to the shops, have a walk. Or even if your watching the television, in between breaks do some exercise, i.e. sit ups press ups, walking up and down the stairs. Check out the rush training fitness videos for simple ideas. It's the little things that make the difference.

Obesity is as much a mental thing as a physical think combating any addiction takes mental strength, but the only one who can combat it is you. Did you know that the national health uses over 5% off its budget to combat obesity and provide operations, gastric bands for obese patients. For more health, fitness and nutrition tips visit the rushtraining personal fitness website at www.rushtraining.co.uk

Abs Home Fitness Workout - How To Do Sit Up Crunch Fitness Workout

Rush Training Video's

Check out some sit up crunch variations to add to your fitness workout in your abs session.

Abs Home Fitness Workout - How To Do Sit Up Crunch Fitness Workout

Every part of the body needs attention. The main muscles that get most of the attention what are known as beach weights. Training to get in shape for that holiday or getting your body out at the park on those sunny day. You know the ones, shoulders, lats, chest, biceps and triceps. The most worked out part of the human body.

The question is how are you going to hold all that weight up? Simple, maintaining a good core is one of the vital ways to achieve a co-ordinated body. Sit-up and back raises provide stability to help lift heavy weight , prevent injury and provide flexibility.

Check out the fitness video for a few variations in one of the many fitness situp exercises 'the crunch'. Working the main abdominal muscles with additional variations to provide more stress on the upper or lower abs dependent on feet and arm positioning. One of the many different types of abdominal situp fitness workouts you can do. Got any favourites or versions of your own? we'd like to hear from you! Check out the comments on the rush training blog below. What your favourite abs workout? How long and how many times a week do you workout?

How To Get Fit: The Secret Ingredient

Getting fit, feeling better or getting back in shape takes time dedication and will power. There are no quick fixes, fast weight loss diets and it all depends on the individual.

The main secret ingredient to getting yourself fit and back in shape is water!

That's right it's free, dependant on which you drink from the tap or bottled water. The problem is that you don't drink enough throughout the day. This doesn't mean rush to the tap and quickly drink 5 litres of water. It's means start adding more water to your diet.

How can I add more water to my diet?

The body needs water to survive and maintain performance during exercise or just daily chores and getting through the working week. Cut out all those sugary fizzy drinks and drink water instead. Having a craving for crisps or a light snack during the day? Substitute snack time for a pint of water.

Whilst eating your regular meals make sure you consume at least 2 pints of water with your meal. The water can be easily absorbed into your body with food than purely on it's on and also aids digestion.

When around the gym or doing fitness training and exercise always take a water bottle with you, rehydrate during your fitness workout. If you get the symptoms of a dry mouths and gasping for a drink it's your body’s way of telling you to drink more.

By being hydrated throughout the day, not only will you be more alert, you’ll get less hunger cravings and maintain a healthy metabolism. Water can also aid in weight loss by substituting water for snacking and cutting out tea, coffee and sugary drinks, you'll feel much better and with a healthy balanced diet and exercise plan see the weight start to fall off.

The final challenge?

Substitute alcohol for water. You'll notice the benefits and see how long you can go for. For more health and nutritional tips and advice visit the RushTraining Personal Fitness Website.

How Your Fitness Is Affected By Working In An Office

OK so you work a normal Monday to Friday 9 till 5 job. It gets to 5 o'clock and your on your way home and it comes to the decision of shall I go to the gym or not. The same happens when you get up in a morning you haven't had time to face the decision of whether to get your gym gear ready and take it to work.

Rush Training advice, premeditate your gym routine.... Forward planning and convincing yourself prior to the actual event allows automatic thinking. So whether your going to the once, twice, three or more times it doesn't matter, you already know when and what time your going to the have your workout.

The average calories burnt doing light work of an office worker based on 170lb male is about 37 calories and hour, compare that with a builder or laborer that burns in excess of over 350 calories an hour.

So what exercises can be done whilst at a desk:

1. Abdominal Crunches - Contract your abdominal (stomach), hold the contraction for a few seconds, then release. Repeat this for 30 second sets all day whilst you are working at your desk.
2. Glute Exercises - These are easiest to do at your desk. Do contractions for 30 seconds then on the final contraction hold for 10 seconds. Do a few sets of these throughout the day, no-one will notice and you'll have that tight ass in no time.
3. Toe Taps - Tapping your toes against the floor continuously help increase your metabolism throughout the day and thus burning more calories. Make sure no-one can see and your doing it preferably on a carpet as the noise may become annoying for your colleagues. 

Doing all these exercises will help burn more calories whilst at work. Other recommendations include drinking plenty of water and moving around at least once an hour to keep the blood running around your body.

Nutritionally Limit Your Snacking:

• Try to prevent snacking at your desk, drink plenty of water to ease the need to eat.
• If you need to snack try and spread out eating into intervals.
• Have a wholesome breakfast i.e. porridge oats with a low glycemic index with slow release energy to keep you going throughout the day.
• Eat fruit and nuts at intervals throughout the day, rather than cakes and biscuits. An example being at around 1030 and then again in the afternoon at around 330.
• If you need a hot drink look at drinking green tea, this will keep you going an also boost your metabolism at the same time, without piling on the calories and is also very good for you.

Stress In The Office

Stress in the office or general work related can also effect your fitness and health. There are many ways in wish your workplace can cause stress i.e. work traffic, pressure from authority or peers. Stress can affect you mentally, physically and emotionally which could lead to increase risk in heart disease, diabetes and obesity.

How can you combat and limit these stress receptors:

• Constantly assessing and re-evaluating your goals and prioritize them in order of importance.
• Always have a period for reflection and relaxation this means breaks or time outs and try to make sure you take a lunch break.
• Get adequate sleep and rest to maintain your energy levels
• A healthy balanced diet is key. A poor bad diet can make you ill or demotivate you. Limit your caffeine and alcohol intake as much as possible and drink plenty of water.
• Develop alternative activities such as a relaxing hobby to take your mind off problems. doing activities such as meditation or yoga classes, gyms, aerobics or sports clubs which will switch your focus and is a stress buster.

In the world of computers and the office exercise and nutrition are key remember balance between work and play, pre-planning of workouts or fitness stress busting activities or hiring a personal trainer to keep you motivated always helps. Gym buddies are also a great motivator as workouts become more enjoyable, social and challenge. For further hints, workouts and tips visit Rush Training Fitness website. Remember stay motivated.

10 Steps To Start Running

Everyone can run, but where to start? Here are a few tips from rushtraining to help you take that first stride to success.

1. Choose Your Terrain

   
   Think about whether you want to run indoor on a treadmill and pound the belt with a controlled speed level and fellow ‘tread-millers’ doing the same. This has the added bonus of knowing how far you have gone and setting goals in a consistent environment. Great for beginners!
   Outdoor running can be tougher as you are propelling yourself across the ground rather than gaining some help from the treadmill but the ‘real’ environment prepares you better for events and races further down the line.
   

2. Run With Someone

   
   Either a running club at your gym, a trainer or someone who is interested in running too. This will add a great social element to you runs and you can motivate each other to help you keep up the good work. Running with someone who is slightly quicker or fitter than you will also give you a good target of fitness level to aim for.
   

3. Sort Your Feet Out

   
   Get some advice from a specialist sports shoe or running shop to help look after you feet. A good pair of trainers is an essential tool to start running.
   Running is an exercise that can transfer a lot of stress through your leg joints and the correct pair of trainers will help with the impact management of this. It also may highlight a where you need to add conditioning exercises into a programme to help strengthen your muscles. This will support your tendons and joints and boost your running ability!
   

4. Look the Part

   
   Lycra isn’t for all of us I know but do invest some comfortable running clothes. This has a two fold effect. Physiologically you will give your limbs room to move and be able to improve you stride efficiency and psychologically it is important to feel like a runner. By putting on your running kit you can get into the right mindset before you run, be it a training run or race.
   

5. Plan, Plan, Plan

   
   Plan when you are going to do your runs on a weekly basis and commit to those times. Even if it is just a 15 minute session. It is important you build the habit in the first few weeks of training. By committing to a time slot(s) every week you are much more likely to sustain your improvements and make sure you fit in enough time to recover and eat the right nutrition to sustain your plan.
   

6. Seek Advice From A Trainer

   
   If you find the first few weeks hard and do not know when/how to progress your training or even where to start in some cases? Get in touch with a trainer who will be able to keep you on track and guide you through you running goals. It may just be for a motivational chat or planning session, but it will definitely help you get started and give personal specific answers to any questions you may have.
   

7. Start Slow

   
   Don’t think you need to run as fast as possible on you first few attempts. The most successful runners all started from the same stand point. ‘You’re in it for the long run’ definitely applies here. Ligaments and tendons take longer to adapt to activities such as running because the have a limited blood supply compare to that of muscles. This means that they need more recovery time to adapt to training. Want to stay injury free? Keep your first month of running at a slow consistent pace and you will be glad you did later on!
   

8. Test Yourself

   
   By using distance or time as an indicator set yourself an achievable goal. Keep re-testing every 6-8 weeks or so to see how you are getting on. If you want to run faster it is a good idea to do a ‘Race-Pace Test’ every few weeks to see if you are improving, getting worse or just standing still!
   

9. Aim For An Event Or Goal

   
   Most people who run have an event or goal in mind. Make sure you leave enough time to prepare for your 5km, 10km or marathon as this will have a big impact on you continuing to run post the event.
   Your goal may change in the course of the plan, but that’s ok. It is when you stop setting goals all together that you should be worried.

10. Run To Music

    
    Listening to some favourite music will keep you going throughout your run and it is a great tool to mark your runs by. Using different playlists for different runs is a great motivational tool e.g. Dance music for fast runs and classical music for recovery runs.
    It can be a great motivator by saying to yourself ‘I’ll just run to the end of this song and then I’m done’. Use the length of a song to help measure your distance or speed training when you step it up after the first couple of months!

Happy Running

5 Tips To Get Fit And Healthy

Christmas comes and goes and at new year, at least 60-70% of people make a new years resolution that they want to get fitter.

So how do we get fitter.

1.

Firstly, set out an achievable realistic goal.

The smaller the better for new starters. For example it might be to lose 6 lbs in a month, run 5k in two months or lose 2 inches of my waist. By doing this you become task oriented and goals are easy to achieve. Without a goal and a generalisation such as 'I'm going to get fit' you will find a week or two you'll lose interest.

2.

Get into a habit of exercises you can manage to keep up.

Telling yourself your going to either go to the gym or exercise 5 times a week is a bit excessive. You'll find it becomes to much, you body won't have time to recover and you'll get tired and stop exercising. Start by going to the gym a or exercising a minimum of 2-3 times a week and set yourself a goal of doing this at least a month, make a diary or a calendar to tick off the days ensuring you stay focused. Research shows that keeping to a plan for 21-28 days mentally then becomes a habit and becomes part of your routine.

3.

Start gradually and build up.

You can't be expected to run 5k or 20 mins straight from the first week, or start bench pressing 50kg. The first week of exercise ease yourself into it and test out what you can do. Fitness training and exercise is the same as any project management, you don't go live straight away, you have to assess, plan , test , error check and test again before you get the final end product. For example start with a 5min run on a 2.0 gradient and see what speed you can be steady with, if after the first week you can do this easily, test again on the second week by going to 10 mins and so on. Other things such as interval training are also a good starting block.

4.

Don't be put off by others around you.

'Being fit', 'getting fit' or 'achieving your goal' are no easy tasks. Everyone is different in terms of fitness approach and fitness levels. Don't be intimidated at the gym or stop yourself taking part in classes or groups, exercise is for everyone, we all have to start somewhere. If your not sure about equipment or exercises don't be afraid to ask. Everyone is there for the same reason.

5.

Finally you made it..now do the exercises you enjoy

Associating fitness training with fun helps train the mind, find exercises that you can and or want to. As you get into your gym routine trial and error will get easier to use and your whole body workout will be a success and give more enjoyable sessions.

Fitness training can be enjoyable and fulfilling if you do it right, don't be afraid to try new ideas in order to achieve your goals and remember slow and steady wins the race.

Welcome To Rush Training Fitness Blog

Welcome to the new rush training personal health and fitness blog. Here, we will address, discuss and keep you up to date with all the tips and tricks of the fitness and health trade. Whether it's pumping some iron, solidifying those abs or racking up miles on the treadmill.

Here at the rushtraining blog, if you see any news and views, interesting videos training exercises we want to hear about it. For more training advice and tips on training the body, mind and nutrition check out the rushtraining website at www.rushtraining.co.uk.

Happy Reading.