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By Peter Stevenson MEMBERS of Volunteer Doctors Cyprus have treated around 350 people at their free clinic in Nicosia since it opened three months ago, while two more, one in Paphos and one in Polis are due to open today. Limassol also has a free clinic, which was opened only last month, and plans have been drawn ...
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SOME 10 days ago, foreign minister Ioannis Kasoulides raised expectations by announcing the possibility of a deal with Turkey for the opening of the fenced off area of Famagusta, for the return of its inhabitants. In exchange the Cyprus government would agree to the opening of Tymbou airport to direct flights. ...
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By George Psyllides PRIVATE auditors have expressed doubt the electricity authority (EAC) could be considered a going concern and have asked its board to draft a credible plan to tackle the problem, according to the auditor-general’s 2012 report on the semi-state company. Among other issues, ...
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Cyprus Internet Directory [ Health by Matt Mattheou ]

Health by Matt Mattheou

Why am I not getting any results?

If your gym routine is failing to budge the final few kilos before hitting your target weight, it is time to switch gear

It is a familiar scenario for many: you’ve been plugging away at the gym for at least three to five days a week, you’re working harder than ever, you’re getting super fit and feeling great. There’s just one ‘small’ problem; you haven’t managed to shed those last few kilos to get to your goal weight. It is true that often the last few kilos needed to shed to achieve the initial goal are the toughest to lose, and a lot of the time, it is not clear why.

However, there is good news. With just a few simple changes to your normal routine you can make a huge difference to your look. Just as we as humans become accustomed to habit so do our bodies. Our bodies are wonderfully intuitive and adaptable to routine, which is great, but this also means we plateau when our routine stays the same. So at this point it’s time to give your body a new challenge, switch gears and test its adaptability.

So here are some important changes to make to your routine to maximise fitness and accelerate your stalling results.

The most important change and number one factor in helping to lose those last few kilos is diet. At least 80 per cent of fitness results (or lack there of) are directly related to what you put in your mouth. As such, this is the first factor to be considered. Losing this weight is a simple equation. If you are eating more calories than you are burning on a daily basis you will gain weight. So to get rid of the last few kilos you need to simply burn more calories than you consume.

On average, going to the gym and hitting the cardio equipment (treadmill, bike or rowing machine) for an hour will burn approximately 350 to 450 calories, which is great. However, if you then go home and have fish and chips or fast food for dinner, these meals are conservatively over 1,000 calories each, not to mention their poor nutritional quality. So, the numbers just don’t add up. You will have burned 450 calories at the gym only to stack back on over 1,000!

So, make the smart choice, think about what you are eating and go for a vegetable stir fry, or perhaps some lean meat with a side of salad and vegetables. These meals top out at about 300 to 400 calories and will put you well on the way to shedding the last few kilos.

It is also important to note here that if you are also still trying to gain muscle while shedding the last bit of fat on your body (and you are also weight training in conjunction with your cardio) that you give your body enough protein after your workout. Protein rebuilds your muscle to help maximise your gains and recovery. So while still eating low calorie meals with heaps of vegetables make sure there is some meat included in them or alternatively have a protein shake within 40 minutes of finishing your workout.

If you have the nutrition right and those final kilos are still proving hard to budge it is time to look at your training. Is it at the right intensity? Do you do too little? Too much? Are you wilting with the same routine that you’ve had for too long? All these may be factors in clearing the final hurdle of achieving results. Our bodies easily adapt and plateau to any consistent training programme of four to five weeks of the same exercises. At this time you need to start a new challenge and update your programme.

There are literally countless ways to change your programme and refresh your body’s routine. Some favourites are to change the exercises for the body part. For example, instead of doing a lateral machine pull down for your back, switch to a machine row. Instead of a seated chest press on a machine, switch to chest press laying on your back. Or, if you are always using machines, switch to free weights of the same exercise, or vice-versa. Another great trick is to switch your training to different days of the week, making your body adapt to a new workout time clock.

Another obvious technique that is often overlooked is to switch your weight amounts. After your normal warm up routine try progressively loading the amount you are lifting, or decrease your weight amount while trying to push out more repetitions, just to name a few. Small alterations to your routine like this are great for your body and will also keep you from going mentally stale. So switch it up, challenge your body, remember variety is good and it will get you over the final hump, get you that beach ready body, and of course the possibilities are endless.



(Source: Cyprus Mail)



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