Posted by: Roberto | 30 September, 2008

Mr. Olympia 2008 Final Results

1. Dexter Jackson
2. Jay Cutler
3. Phil Heath
4. Dennis Wolf
5. Toney Freeman
6. Melvin Anthony
7. Silvio Samuel
8. Dennis James
9. Mo Elmoussawi
10. Gustavo Badell
11. Darrem Charles
12. Johnnie Jackson
13. Craig Richardson
14. Ronny Rockel
15. David Henry
16. Kevin English
17T. Fouad Abiad
17T. Sergey Shelestov
17T. Leo Ingram

Posted by: Roberto | 29 September, 2008

Water: the essence of life

WATER is life! Your body is 60% water.

Here are some useful tips to help you make sure that you drink enough water every day.

How do I increase my daily water intake?

  • Start the day with a cup of hot water with a good squeeze of fresh lemon. This will give your digestive system a real boost.
  • Instead of caffeine and alcohol, drink water. Caffeine and alcohol act as diuretics and cause the body to loose water.
  • Throughout the day have water constantly available; keep a water bottle on your desk so you can top up your glass throughout the day and carry a bottle of water with you when you are on the go.
  • Create a daily schedule; drink a glass after breakfast, one before lunch etc. You may want to track your water intake, to ensure that you drink enough water!
  • If you are cold, drink warm water instead of coffee or tea which can dehydrate you.
  • Ask for a glass of water to go with your coffee and tea in Cafes.
  • Drink a glass of water before and during each meal.
  • Don’t forget to eat plenty of fruit and vegetables as these have a high water content and will contribute to your daily water intake.

Feeling peckish, snacking all the time?

  • Have a glass of cold water when you start to feel hungry. People often confuse mild feelings of thirst with mild hunger.
  • Eat more fruit and vegetables each day. They are good for you and are 80-90% water by weight.

Feeling incomplete?

  • Your body is 50-60% water. Drinking 6-8 glasses a day helps your body function properly.

Unable to concentrate?

  • When you are dehydrated your attention and concentration can decrease by 13% and short term memory by 7%. Drinking 6-8 glasses a day helps to improve your concentration.

Is water a beauty product?

  • Water is the ultimate beauty product; dehydrated skin looks older than it is. Drink lots to keep your skin looking younger and more vibrant.

Trying to lose weight?

  • Water can help with dieting. Drinking water often curbs the appetite and it is calorie free.

Roberto Bocchetti is a certified personal trainer and masseur living and working in Battersea, London, next to Clapham Junction Station. To contact Roberto, please call 07508 250 126.

Posted by: Roberto | 9 September, 2008

How can I lower my blood pressure?

There are a number of ways in which you can lower your blood pressure. Below we list the five main lifestyle changes you can make. Some will lower your blood pressure in a matter of weeks; others will take a little longer. They are listed in order of speed of effect:

Cut down on salt. This means eating more natural foods and fewer processed ones and not adding any extra salt to foods or in anything you cook. Salt naturally raises your blood pressure, eating less will reduce this effect. Please see our salt information page.

Increase your fresh fruit and vegetables. Aim to eat at least five, or better still, seven to nine different portions a day. Fruit and vegetables contain potassium that counters the effect of salt and helps to lower blood pressure. Please see our fruit and vegetables page.

Drink alcohol in moderation. No more than 3-4 units per day for men and no more than 2-3 units per day for women. Drinking more than the recommended limits over a long period will slowly raise your blood pressure. Please see our alcohol page.

Increase your level of activity. Build in 30 minutes of moderate activity at least five times per week. Being active not only gives your heart a good work out, but it also helps your arteries to stay flexible and better able to cope with the demands of daily life. Please see our physical activity page.

Lose weight if you are overweight. Your doctor or nurse will be able to tell you your ideal weight. Excess weight puts extra strain on your heart and your arteries. Please see our managing your weight page.

The good news is that these changes really do work and will help to lower your blood pressure for life.

Roberto Bocchetti is a certified personal trainer in Battersea, London, next to Clapham Junction Station. Roberto can help you to exercise and utlimately live a longer, healthier life. Call him on +44(0)7508 250 126 for a FREE consultation.

To know more about blood pressure, visit the website of the Blood Pressure Association at http://www.bpassoc.org.uk/Home

Posted by: Roberto | 9 September, 2008

Blood pressure: what do the numbers mean?

Your blood pressure numbers show how hard your blood is pushing against the sides of your blood vessels (arteries) as it travels round your body.

When you have your blood pressure measured it is written like this: 120/80mmHg, which is said “120 over 80“. The first number is the systolic pressure, when you heart pushes blood around your body. The second is the diastolic pressure, when your heart relaxes.

Blood pressure usually ranges between 90 to 250 for the top or maximum number (systolic) and 60 to 140 for the bottom or minimum number (diastolic).

A healthy blood pressure is a level of 120/80 or less, but the lower you can get it, the better, as blood pressure tends to rise with age.

140/90mmHg is the level used to diagnose high blood pressure for everyone, whatever your age. It is important to remember that high blood pressure is never diagnosed after just one reading,but only when blood pressure levels are consistently at or greater than 140/90mmHg. If this is the case, it will need to be treated.

Roberto Bocchetti is a personal trainer in London, Battersea, next to Clapham Junction Station. To make an appointment for a FREE personal training consultation, call Roberto at +44(0)7508 250 126.

To know more about blood pressure, visit the website of the Blood Pressure Association at http://www.bpassoc.org.uk/Home

Posted by: Roberto | 9 September, 2008

What is blood pressure

Blood pressure is the pressure of blood in the arteries. If your blood pressure is high it can narrow the arteries and blood vessels in your body and this can lead to damage to the brain or heart.

If it is too high over a period of time and not treated, then you will be at increased risk of heart attack, stroke and heart failure. High blood pressure is also a risk factor for kidney disease, dementia and some eye conditions.

High blood pressure (also called hypertension) usually has no symptoms, which is why many people do not know they have it. That is why it is often called the ‘silent killer’.

The good news is that high blood pressure can be treated and often prevented, and there is lots you can do to lower your risk.

Whether you have high blood pressure, or normal blood pressure, it is important to realise that the higher your blood pressure, whatever it is, the higher your risk of heart disease or stroke. This means that all of us should be adopting a lifestyle that will help to lower our blood pressure whether we have high blood pressure or not.

The only way to find out what your blood pressure is to have regular checks. Keep a record yourself and remember the numbers in the same way as your height and weight.

Roberto Bocchetti is a qualified and experienced personal trainer in Battersea, London, next to Clapham Junction Station. He can be reached at +44(0)7508 250 126.

To know more about blood pressure, visit the website of the Blood Pressure Association at http://www.bpassoc.org.uk/Home

Posted by: Roberto | 9 September, 2008

Rosemary helps heart

Rosemary may be an unlikely but effective way to keep blood vessels healthy and ward off heart disease. Patients treated with an extract of the herb for three weeks showed significant improvements in blood flow.

Scientists who carried out the research at the University of Maribor in Slovenia said three active ingredients appear to be crucial: rosemary acid, carsonic acid and a chemical called carnosol.

Heart disease is Britain’s biggest killer. Every year, around 270,000 people suffer a heart attack.

Another method for keeping you heart healthy is exercising. If you want to know more, contact Roberto, personal trainer in London, at +44(0)7508 250 126.

Posted by: Roberto | 1 September, 2008

The Power of Protein

Protein is considered by sports scientists to be a vital nutrient to develop and maintain lean muscle.

Protein is a vital nutrient that your body needs every day. Carbohydrates provide your body with energy, while protein helps your body to develop lean muscle and helps your muscles to recover and repair more quickly after exercise.

Foods high in protein include fish, eggs, chicken, turkey, dairy products (such as milk and cheese), beef and soya.

A lack of quality protein will result in loss of muscle tissue and tone and slower recovery. If your goal is to put on muscle, make sure you eat enough protein.

If you don’t get enough protein in your diet, then your body breaks down its own muscle to get the protein and convert it into a source of energy (sort of cannibalism), a situation that for sure you want to avoid when looking for building lean muscle mass and tone.

The recommended protein intake for athletes wanting to put on lean muscle is 2-3 g of protein per Kg of bodyweight. So, if you weigh 80 Kgs, your daily protein intake should be between 160 and 240 grams.

When you are on a high-protein diet, make sure you drink plenty of water – at least 2.5-3 liters per day – in order not to put any unwanted stress on your kidneys.

Roberto is a qualified and experienced personal trainer in London. He is based next to Clapham Junction Station, Battersea. Tel. +44(0)7508 250 126.

Posted by: Roberto | 24 August, 2008

Monitor your Heart Rate

Exercise forces your heart to work harder, which makes it beat faster – your ‘heart rate’. The fastest way to increase cardiovascular fitness is to train at a level where your heart beats at 70-80% of its maximum. That’s why many exercise machines include a heart rate monitor, so you can check you’re training effectively.

Your maximum heart rate is approximately 220 minus your age. So the average 30-year old has a maximum heart rate of 190 beats per minute (bpm) and should aim to maintain a steady 152bpm while exercising. Above 70-80% is the zone of experienced athletes.

Monitoring your heart rate also lets you make best use of your training time. Light exercise at 50-60% of your maximum heart rate will keep you healthy and active; 60-70% will help you burn calories and lose weight most effectively; and the 70-80% zone will increase your stamina.

Maintain a healthy heart and keep fit 50-60% Light exercise
Burn calories and lose weight 60-70% Weight management
Increase stamina and endurance 70-80% Aerobic base
Maintain athletic condition 80-90% Optimal conditioning
Compete at a high level 90-100% Professional athletics

Finally, remember that fitness isn’t built during the workout itself – it happens as the body rebuilds itself, in the 24-72 hours between sessions. Exercising too often can lead to a weaker immune system. So always pace yourself, and if you feel tired all the time, catch a lot of colds, or your resting heartrate feels high, stop for a few days or check with your doctor.

Roberto is an experienced and qualified personal trainer in London, UK. If you want to hire Roberto as your personal trainer, give him a call on 07508 250 126.

Posted by: Roberto | 24 August, 2008

BMI – Body Mass Index

The Body Mass Index (BMI) is one of the most common ways of classifying whether people’s weight is appropriate for their heights. Used by the World Health Organisation, it is a useful indicator of the health risks associated with being underweight, overweight or obese.

BMI is defined as the weight in kilograms divided by the square of the height in metres. BMI=kg/(mxm)

For example: an adult who weighs 70kg and whose height is 1.75m will have a BMI of 22.9.

Category BMI

Underweight 30

Although BMI is a widely used standard method to verify whether a person’s weight is healthy or not, it is not an absolute accurate calculation, as body compositions can vary between individuals.

There are a number of factors that might influence whether or not your BMI is a true reflection of your total body fat.

For instance: muscle is denser than fat and takes up less space. Therefore, an athlete or heavily muscled person (like a bodybuilder) might weigh more than a same sized over-weight person, or two individuals with identical BMI might have widely different body fat percentages.

Moreover, BMI may not be accurate for pregnant or lactating women. Inaccuracies may also occur in older people, as bones may begin to weigh less.

Like any of these types of measures it is only an indication and other issues such as body type and shape have a baering as well. Remember, BMI is just a guide!

Roberto is a qualified personal trainer and massage therapist in London. To contact him, please call 07508 250 126.

Posted by: Roberto | 24 August, 2008

ACE – American Council on Exercise

The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity.

As America’s Authority on Fitness, ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research.

ACE further protects the public by setting certification and continuing education standards for fitness professionals.

Founded in 1985, today ACE is one of the largest fitness certification, education and training organizations in the world. They currently have more than 40,000 certified fitness professionals in 107 countries. ACE certification, continuing education and training are among the most respected in the fitness industry.

Roberto Bocchetti is an Associate Member of ACE – American Council on Exercise. He also holds other qualifications. Call 07508 250 126 if you want to hire Roberto as your personal trainer.

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