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General Questions

  • How much water should I drink?

    How much water you consume will depend upon your own body.  We are all different - from our genetic makeup to our daily lifestyle and exercise activities.  Someone who is 40kg will require less water than someone who is 140kg.  Thus, we all require different amounts of nutrients - water included.

    As a general rule of thumb, 2-3L is recommended for the average person.  If you perform more exercise than the average person, chances are that you will require more water, since you will lose a lot of fluids through sweating.  If this is the case, 4-5L per day is still very safe to drink.  You may even require more than 5 Litres.  Additional water will only assist fat loss and toxin excretion (within reason, of course).

    If you are unsure if you are drinking enough water during exercise, try this.  Weigh yourself prior to your exercise.  After completion, weigh yourself again.  If you have lost weight, this will be due to fluid loss primarily through sweating.  Therefore you are not drinking enough to sustain your hydration levels.  eg. A loss of 500g is equivalent to approximately half a litre of fluids.  Conversely, if you gain too much weight, you may be drinking too much.  This could hinder your performance during exercise due to bloating.

  • What can I do to become motivated toward my health and fitness goals?

    Being motivated about a fitness or health endeavour is extremely important in determining your short and long-term success.

    Without a doubt, failing to plan is planning to fail. Unless you have a predetermined direction, it is so easy to get lost along the way. They also play a major part in self-motivation.  Plan out your goals and write them down - it's no use just "thinking" of something - it needs to be there in black and white.  Have a big goal and break it down into smaller, incremental goals. It's just like climbing 1000 stairs - take it 1 step at a time and the journey doesn't seem as intimidating.

    Different techniques will work for different people - some people stick motivational quotes around the house, others listen to motivational speakers like Tony Robbins (who I think is awesome by the way). I think it's important to treat yourself to rewards (along the way in addition to a big reward) to celebrate your big (and small) successes/achievements.  Ensure these rewards are not food based as detaching yourself from emotional eating is imperative when leading a healthy lifestyle.

    A support group can be an extremely powerful force of motivation. They assist you and you assist them - it's a symbiotic relationship. This could be in the form of a training partner, or getting the entire family to revamp their eating habits in the pursuit for a healthier lifestyle.

    What I believe is extremely important is to be excited about your plan. Your diet must be something that you enjoy and that you can become excited about. Same deal with your training. If you hate the plan, motivation is going to be hard to come by.

    A personal trainer will also play a vital motivational role.  It is our job to set down a realistic plan that you can adhere to and become excited about.

    There are multiple articles available on Amino Z that will provide further insight on this topic:

    Set Goals and Make a Plan

    The E Work...EXERCISE

    Also, here's a link to a search for the keyword "motivation" on the website.  There are articles all over the place!

    Hope this helps!

  • I want to do the BodyBlitz Challenge but I am really lacking a support group. Since high school the weight has piled on - how can I get through this emotionally?

    A 12 week challenge can be tough, particularly without an external support group.  You will most likely endure high's and low's as your lifestyle goes topsy-turvey...but it is of so much benefit to have other's providing encouragement and advice throughout the challenge.  Unfortunately not everyone will support you in your endeavours (as I experienced first hand myself), so I really feel that a support group is a vital factor in determining your success.

    If you're unable to find family or friends who will undertake the challenge with you, hop on our discussion forum.  During my challenge, I found a forum to be of excellent encouragement - particularly when you are discussing matters that everyone on the forum can relate to.

    Also, consider a personal trainer.  A 1on1 personal trainer is a great idea if you can find someone local who you feel comfortable with.  Alternatively, online personal training can be just as effective.  A personal trainer will provide you with direction, motivation, inspiration and knowledge - all key ingredients in getting through the 12 weeks successfully.

    I hope this is of help and all the best of luck with your goals!

  • I sweat a lot during exercise. How much water should I drink? Can I drink too much fluid?

    It really depends upon how much you sweat to determine how much water you need to consume.  As a general rule, it is advised to consume 2-3 Litres of water per day.  However, the more exercise you perform, the more fluids you will need to ingest.  Since you mention that you sweat considerably when exercising, then your water requirements will most likely be higher than the average person.

    A good way to determine how much fluid you lose/gain during a workout is to weigh yourself before and after exercise.  If you lose half a kilogram, that's equivalent to losing half a litre of sweat.  In this case, you need to drink more to replace your bodily fluids.  Conversely, if you gain mass, you have consumed more fluids than you have lost through sweating.  Try to aim for similar before and after figures.  This will give you an indication on how much water to consume during exercise.

    With regards to water intoxication (Hyponatremia), yes this is a possibility if you consume excessive amounts of water.  Generally you're looking within the vicinity of in excess of 15L a day, or averaging over 1L per hour.  This will overload your system with fluids, lower bodily electrolyte concentration and even possibly cause swelling of the brain - which may result in death.

  • I just completed a BodyBlitz challenge and failed! I ate healthy and exercised but lost no weight at all. I want to try another...but can't get motivated.

    When I contacted the guys over at Blitz Publications, they advised me that a very small percentage actually COMPLETE the challenge. You didn't fail at all and deserve a big congratulations for making significant changes in your lifestyle over the 12 week period. With the lack of support you received and the emotional struggle you endured, this is an achievement in itself - not many people would be able to do what you have done.

    In addition to this, if you have been eating well and exercising, there is no doubt that your health has improved. Do you not feel any better within yourself?

    Now if you're considering entering into another 12 week challenge, consider the previous challenge as a trial run. You now have some experience under your belt from which you can build upon. It is very important that educate yourself and learn how to achieve your desired goals.  An excellent resource to learn about health and fitness is this website.

    I would also highly recommend a personal trainer to provide knowledge, inspiration and motivation for you throughout your 12 week challenge.  A relatively small financial investment goes a LONG way when it comes to your health and wellbeing.

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