The Urban Trainer Blog - UK

How to choose the best routine for you

admin — Sat, 06 Sep 2008 08:12:29 +0000

For some people, packing on muscle and size or just toning up can be a hard slow slog. However, by following my guidelines below, along with your chosen training routine - you will be well on your way to achieving excellent gains in muscle, size and strength fast. (more…)

‘Fitness pill’ being developed

admin — Fri, 01 Aug 2008 12:21:56 +0000

Scientists are moving closer to developing a pill which could deliver some of the benefits of exercise - even for those who do not move a muscle.

The journal Cell reports US researchers now have two possible pills which appear able to build muscle, increase stamina and even burn fat. (more…)

Diabetes link to stress and tiredness

admin — Tue, 29 Jul 2008 07:48:51 +0000

ITN - Stress and lack of sleep can double a man’s risk of developing diabetes, researchers have found.

A range of symptoms linked to psychological distress contributes to a higher risk of Type 2 diabetes.

The link is independent of other factors including age, body mass index (BMI), family history of diabetes, smoking, physical activity and socio-economic background. (more…)

Sweet Potato

admin — Sat, 05 Jul 2008 17:51:36 +0000

The sweet potato is also known incorrectly in parts of the USA as a yam. The sweet potato goes by the scientific name of Ipomoea batatas, is a member of the Convolvulaceae family and a storage root. While the yam has the scientific name Dioscorea Species, is from the Dioscoreaceae family and is a tuber. And finally, sweet potatoes are native to Central America while the yam is native to Africa and Asia.

Now that little confusion has been cleared up, more about the sweet potato; one of the oldest vegetables known with relics dating back 10,000 years discovered in Peruvian caves. They were brought to Europe by Christopher Columbus. Today the main commercial producer is China which is responsible for around 80% of the World’s production. (more…)

Negative Calories

admin — Sat, 28 Jun 2008 17:48:00 +0000

The theory of negative calories is not a new one. Some very fibrous vegetables, like celery and lettuce, are very low calorie and it is claimed by some that the energy cost of actually chewing, digesting and then absorbing these foods, is higher than the actual amount of energy they provide. So, following this theory, the net result would actually be negative calories thus helping to lose weight. (more…)

Breakfast and your LDL Levels

admin — Sat, 03 May 2008 20:55:17 +0000

Research has already revealed that skipping breakfast is a sure way to binge at dinner.

A new study from the University of Nottingham in the UK has revealed that missing out on breakfast will increase your LDL-cholesterol levels. Men and women who skipped breakfast for two weeks experienced a rise of almost two points in their LDL compared with no change in those who ate something in the morning. (more…)

Stress!

urbantrainer — Sat, 03 May 2008 12:44:33 +0000

We are now working longer hours than any other country in Europe. Let’s take a closer look at stress and how to combat it.

The clinical definition for stress is when pressure exceeds our perceived ability to cope. It is different from pressure. Pressure can be energising. It motivates us to do things, we can enjoy racing to the finish line. If you experience more than three of the following thoughts, behaviours or feelings you are probably feeling a bit stressed: (more…)

Water, Healthy And Natural Way Of Losing Weight

admin — Thu, 17 Apr 2008 09:15:49 +0000

Mostly people in the world have no idea how much of water they should drink in a day. So they live from day to day in a dehydrated state. They don’t drink enough water. Next to air, water is the element most necessary for survival. Proper water intake is a key to weight loss. By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention. (more…)

Running Shoes

urbantrainer — Thu, 10 Apr 2008 10:19:37 +0000

Running shoes are the most important piece of equipment that a runners has. They help prevent injury and they may help the running gait be more efficient. The running shoe market is huge and most of the running shoe companies make significant investment into the technology and science of running shoes.

The anatomy of a running shoe:
Running shoes have become more complicated over the years, but still consist of some basic components: (more…)

3500 Calories To Lose A Pound

admin — Sun, 23 Mar 2008 19:37:16 +0000

By Tom Venuto, NSCA-CPT, CSCS

Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast… (more…)

Food of the Month - Sunflower Seeds

admin — Thu, 14 Feb 2008 17:01:17 +0000

Many of us choose this fruit as a healthy snack. Yes, I said fruit; so I thought it time to take a closer look. Sunflower seeds are actually the fruit of the sunflower and when the hull is taken off you are left with a kernel. The plant grew wild in North America and was originally used by the native Indians, the first patent for squeezing oil from the plant was in 1716 in England, and the commercial varieties were developed in Russia an imported back to the US in the 19th Century. So sunflower seeds, and sunflower oil have been in use for a long time, it is not surprising then that the sunflower seed is small in size and big on nutritional content. (more…)

Alcohol and your diet

urbantrainer — Fri, 01 Feb 2008 14:26:48 +0000

Alcohol is a potent antidepressant which affects the central nervous system. Drink it in moderation and you feel euphoric, little bit of lethargy and possibly confusion. As you continue you will spiral into stupor a coma and with excessiveness, death. You choose the state of mind you want to be in and let’s all hope it does not end up in the A & E. Of course not everyone is capable of making sound decisions after a few let alone abstain after your quota.

Alcohol is metabolized extremely quickly by the body. Unlike foods, which require time for digestion, alcohol needs no digestion and is quickly absorbed. Alcohol gets “VIP” treatment in the body – absorbing and metabolizing before most other nutrients. About 20 percent is absorbed directly across the walls of an empty stomach and can reach the brain within one minute. (more…)

Working Out at Home - Exercise Videos or Personal Trainer?

urbantrainer — Wed, 02 Jan 2008 18:07:33 +0000

We all know we should be doing some form of exercise don’t we? But, most of us really don’t want to leave our home and go to a gym.

No matter which way you go, you are going to need exercise equipment and a room in your home to put them. Here are a few choices for the kinds of equipment that you might want to get:

The most popular workout equipment that is sold today is a treadmill. If the weather is cold, or if it’s raining or snowing you don’t have to worry about freezing. Just go into your exercise room (or space) and walk on your treadmill. Treadmills aren’t the heavy, clunky machines that they used to be. Most can now be folded up and stowed away in a closet or behind a screen. (more…)

Exercising before and after pregnancy

urbantrainer — Mon, 17 Dec 2007 16:11:09 +0000

We’re told that to stay fit, prevent chronic disease and keep the excess kilos off our girth we need to exercise for at least 30 minutes most days of the week. “Sure,” say all the pregnant women and new mums out there. “I can do that, just as soon as I have done a day’s work, cleaned the house, hung out the washing, fed the family, ironed the clothes and taken the dog to the vet.”As important as exercise is, it falls into the category of “me time” which mums and mums-to-be know is as elusive and unlikely as non-fattening chocolate. (more…)

Managing the Risks Involved

urbantrainer — Tue, 27 Nov 2007 20:42:41 +0000

It’s a wonderful thing to start a business with your great ideas of building a massive fortune from the skills and knowledge that you accrue. Yet one of the important of question that ensures failure in any business is to know and manage the risks involved. Not all businesses go according to plan, what if the worst happens? Your plan should have an honest assessment of the risks involved and also how to minimize them. (more…)

Last-Minute Dinner Solutions

urbantrainer — Thu, 22 Nov 2007 18:39:41 +0000

Ask almost anyone who is in charge of putting the daily dinner on the table what the most dreaded chore is and you’ll likely hear a complaint about meal planning. Figuring out what to make for dinner day in and day out is something many of us loathe. We’d like something easy to make, a recipe that won’t require hours in the kitchen - and it would be great if the meal was good for our family as well. And, of course, if it doesn’t taste great, we might as well give up before we even start. (more…)

Your Weight Gain Shake

urbantrainer — Wed, 21 Nov 2007 19:24:12 +0000

If your goal is to gain healthy, lean body weight you will need a few basics:

Intense weight training
A focus on the major, compound exercises such as weighted dips, squats, deadlifts, weighted chin-ups, and military presses
Increased calories done with reason and discipline. You simply cannot eat everything that is not nailed down!
At least 5 quality meals per day
Adequate amounts of water
Recovery methods such as adequate sleep, massage, and rehabilitating any pre-existing injuries (more…)

6 Pack of Myths on Ab Training

urbantrainer — Mon, 19 Nov 2007 20:43:39 +0000

Chiseled, rock-hard, washboard, killer abs! Contrast these terms of affection and awe with what we may see in the mirror: pot belly, paunch, sag, gut. Athletes are midsection maniacs, obsessed with the dream of the perfect abs that we all know we can have - if we could just do enough sit-ups. (more…)

How to Increase Your Bench Press by Doing Squats

urbantrainer — Sun, 18 Nov 2007 20:54:01 +0000

My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?

Believe me…I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash.

Frankly…I see the same people on the leg press machine, leg extensions, doing lunges and doing squats week after week. But for every other muscle group, it’s like a new day. There’s the familiar faces of course, but there’s always new people. It’s like working leg is an exclusive club. (more…)

Is stretching before a workout good or bad?

urbantrainer — Thu, 15 Nov 2007 17:04:21 +0000

There are many types of Stretching and if you single them out, some can be good and some can be bad for you, depending on the type of sport, activity or need for a better recovery. (more…)