Train 45 minutes to burn calories all day

One of the biggest excuses for skipping a date with the treadmill or stationary bike is "I don`t have time today. "But new research published in the journal Medicine and Science in Sports and Exercise suggests that if you can commit to just 45 minutues of intense exercise, your body will continue burning fatfor up to 14 hours after you`ve left the gym.

Researchers had volunteers stay in a metabolic chamber so they could determine exactly how many calories were expended during the 24-hour period. On one occasion, they remained relatively inactive. But during a follow-up day in the chamber, they pedalled stationary bikes at 75% of maximum capacity for 45 minutes.

This demanding routine burried burned up about 500 calories and, over the next 14 hours, the recovering subjects expended an additional 190 calories-37% more than was expended during the 45 minute training session.

Here`s another tip for burning calories when your`re pressed for time research has shown that High Intensity Interval Training (HIIT) can provide greater results than steady pace training in about half the time to test this theory, head out to 400 metre track and, after you`ve warmed up, sprint the straight sections of the oval all out, jogging the curves. After completing one lap, do a set of push-ups before starting a second sprint/jog around the track. How many laps can you manage this week? Compare that to a month from now!

Any Protein Can Keep You Lean

Protein supplements as meal replacements have been staple of the weight-loss industry for decades. But what type is most effective for this goal? A new study shows that for the purpose of weight loss, it really does not matter whether you supplement with whey, casein, egg, soya, or any other kind of protein. What is important is the amount: Current UK guidlines are that we should eat around 45-55 grams of protein per day. (female and male respectively).

Five Cardio Tips

Burn more body fat

Do your cardio immediately after weight training.

Utilise high-intensity interval training.

Employ variety of machines and activities in and out of the gym.

With an eye to your weight training, arrange your cardio sessions and exercises to avoid overtaxing mucles.

When doing cardio first thing in the morning, avoid carbs, but do take a whey protein shake beforehand.

Rita has great performing in her training, she takes time to coach each client carefully and with a good understanding of client medical conditions. I have been attending her classes for two years now and her training is progressive and reassuring to me. A highly recommended personal trainer!
Rod Drake

When first started coming to the gym I had a very high blood pressure and was overweight. Thanks to Rita I know have average blood pressure, I also lost a few stone. Thank you Rita.
Brian Crowhurst

Thanks to Rita I have now become more fitter and happier.
Steve Laveridge

Joined with Rita 2007, my fitness levels have increased immensely. I enjoy the training and made many friends. Under Rita’s guidance I exercise in complete safety.
George Dart

Started relatively unfit after my heart attack!. Been with Rita as our trainer for one year now. My fitness level has increased and Rita has kept me well motivated without our limits, fun class and positive workouts with a great bunch of people.
Alan Dash

Joined Rita class three years ago and fitness levels have improved greatly. Rita is a dedicated and extremely friendly trainer. Highly recommended.
Dean Temple

I have been attending to Rita’s class since 2008 after my heart attack. Rita is dedicated trainer both physically and mentally, always with a smile and smart kind look. She gives individual attention to everybody and it has been a pleasure attending the classes. Thank you Rita for all the support given to me to keep me healthy and happy.
Ruky Kandapoo

I have been training with Rita for just over 2 years and I have notice a vast improvement in my fitness and strength. Most important in my body shape bearing in mind I am 55years in age. I think it is very important to maintain the benefits already achieved and to provide the motivation to do even better.
Ruth Tasou

Ever since my schooldays I have shied away from any form of physical workout. Meeting Rita was a revelation. With her experience and enthusiasm she has transformed my complete way of thinking regarding exercise and diet. At nearly 50 I am the fittest and healthiest I have ever been. I could have never have achieved this without Rita's support and dedication…
Chris Whymer

I have been attending classes for almost 3 years when I had a heart attack. I feel very fit and enjoy the workouts Rita is an excellent motivator.
Ann Lynham

So much improvement in our health since we have been training by Rita. Enjoying all the exercises.
Mick & Sue Greene

Certainly benefiting from Rita’s monitored classes vs fun too. Many Thanks.
Maureen Mott

Feel improvement getting more exercise feeling better in health. Rita gets the best out of you.
Alan

It grows on you! Discreet but friendly balance between cardio care and being pushed. I add it to my home training and am impressed with the improvement. Thanks Rita.
Simon O (53)

I first attended Rita’s classes almost three years ago. I have never liked exercise very much but I know I have to do it given my heart condition. Rita has made the sessions almost enjoyable along with all my fellow ‘gymnasts’ An excellent trainer and I will not stop attending as it does me to much good.
Andrew Nicholas

I have been coming to Rita’s classes for about 2 years and have found them very helpful and enjoyable Rita’s provides everyone with an individual programme which in adjusted according to progress. Rita is aware of and takes an interest in everyone’s health condition and changes in medication. I have found these classes very valuable and do not like missing them!
Penny Roberts

I have been attending Rita’s classes for about 2 years following a heart attack! I feel it has been a benefit for me, I feel fitter and better in myself.
Tony Jackson

I have been training with Rita for a while now. She is motivational, inspirational and has really made me work hard to achieve that I have wanted to see. I have used other personal trainers in the past but nothing comes near to Rita’s personal training! She has really encouraged me and given me nutritional advice, which has really inspired me to stay on the right track! Thoroughly recommend her.
Govinder Rishi

Rita has helped me to be fitter and firmer (I have lost over 10inches). She keeps me motivated even with some sore muscles. Thanks Rita.
Sara Khan

Really great trainer, feel my fitness improving every week. Rita works you really hard but it is fun too! Feel really motivated.
Donna

I have been attending Rita’s cardiac rehabilitation, sessions for just over three years, after having a heart attack. I was referred to Rita by the hospital and I have had various health problems since then. But always feel fitter and have found my mobility and stamina much improved. Every person in the grey is professionally monitored.
Anthony Leonard

I have had five personal training sessions with Rita and the help that she has given, has helped me immensely even with my numerous conditions that makes it hard to exercise. I am intending to maintain my regime with Rita till I have lost my desired weight. Even then I will continue because it is not about just the weight.
Jason Kearins

I have known Rita for two years following some heart problems and her help and experience has helped me considerably with my rehabilitation. I have also had a knee problem and again her help and professionalism is very good. You feel assured being looked after by a qualified professional person.
Gordon Kilham

I have known Rita for the past four years and have appreciated her professional approach to my heart condition, her continued care and awareness. Continued monitoring my condition given me reassurance, that I am being `looked after` by a fully trained and professional person. (Who cares)
Allan Mott

I have been a member at the gym since March 20011. Rita works us hard but we also have a lot of fun each session. Rita’s class has helped me to gain my confidence in my fitness and meting other people. I attend two classes a week.
Carolyn Gibson

I enjoy and am grateful for the exercises devised by Rita. It not only maintains my fitness level, but I am convinced directly provides for my continued good health. I joined the gym in 2006 following a heart attack. I find Rita makes our sessions interesting and fun. She is very alert and attentive to my state of health, both during sessions and between sessions at home. I think she knows her job and carries it out diligently.
John Bell

I joined the gym may 2006 following my husband’s heart attack earlier in the year, this referral from the cardiac rehab at the Lister hospital in Stevenage. I went initially to support him, but have found it very beneficial for my own health and general well-being. We try to attend Rita’s classes twice weekly and are grateful for her continual care and encouragement, the way she supervises each of us separately, according to our individual medical needs. We also enjoy meeting up regularly with the other members of the classes.
Janet Bell