We provide mobile highly experienced and professional personal trainers, ready to help you achieve your fitness goals at your house, in the park, in the gym, or anywhere at anytime.

Idealbody4life aims at bringing fitness to you on your terms at your convenience.

Contact serge@idealbody4life.com for more information.

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How much Fat should We Eat?

Posted Sat, 02/06/2007 - 13:10 by admin
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Everyday all we hear is how bad fat is for our bodies; however one must not forget that fat is the essential part of the everyday diet. Some fats such as mono-unsaturated and polyunsaturated must be included in the diet.

Fat is substrate for energy and provides essential fatty acids needed for growth and metabolism, while it is recommended that 20% to 30% of our energy needs must be derived from dietary fat.

The amount of fat consumed will largely depend upon an individual’s activity level, where by less active people on average need 20-30 grams of fat per day, while an average active person requires between 50-70 grams of fat per day.

However, one must not forget that our bodies are very efficient at converting any excess fat in the diet into stored fat. As a result, if the calorie intake in the form of fat exceeds the amount of calories burned by the exercise, the excess will cause a greater increase in the body fat stores.

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Caffeine - How does it affect our body?

Posted Mon, 14/05/2007 - 13:48 by admin
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Caffeine also known as trimethylxanthine, exerts a direct effect on the part of central nervous system that affects perception of effort, arousal and motor unit recruitment, which in turn allows individual to produce an increased work output.

Recent studies showed that the dosage of 9 milligrams of caffeine per kilogram of body weight, helped trained runners to increase race-pace endurance by 44% as well as cycling endurance by 51%.

The amount of caffeine that is needed to produce any effect varies from person to person depending on both body size as well as the degree of tolerance to caffeine. Research shows that it takes less than an hour for the effects of caffeine to begin affecting the body, while the mild dose of caffeine wears off in approximately 3 to 4 hours. Contradictory to the
popular belief caffeine does not eliminate the need for sleep but only temporarily reduces the sensation of being tired.

Individuals who consume caffeine on the regular basis tend to slowly adapt to the continual presence of the drug by substantially increasing the number of adenosine receptors in the central nervous system. As a result the stimulatory effects of caffeine are substantially reduced, a phenomenon
known as a tolerance adaptation. The increased tolerance to caffeine tend to develop quite quickly, with complete tolerance to sleep disruption effects of caffeine developing just after consumption of 400 mg of caffeine 3 times a day for 7 days.

Furthermore, the adaptive nature of caffeine will make withdrawal symptoms unpleasant both in philological and physiological sense in tolerant users, which include headaches, nausea, fatigue, drowsiness as well anxiety and
irritability.

In large amounts and especially over extended periods of time, caffeine can lead to a condition as caffeinism. Caffeinism usually combines caffeine dependency with a wide range of unpleasant physical and mental conditions which include nervousness irritability, anxiety, tremulousness, muscle twitching, insomnia, headaches, respiratory alkalosis and heart palpapitations. Moreover, since caffeine increases the production of stomach acid, high usage over time can lead to peptic ulcers, erosive esophagitis and reflux disease. Other side effects of caffeine overuse include: dizziness, tachycardia, blurred vision, drowsiness, dry mouth, flushed dry skin, diuresis, loss of appetite, nausea and stomachaches.

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Better understanding your muscles

Posted Thu, 26/04/2007 - 23:19 by admin
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There are over 620 muscles in the body, all contracting to perform a variety of actions at various joints. Normal muscles consist of many thousands of muscle fibers that run in different directions along and across the lengths of a muscle. The muscles pull on the bone causing a series of actions at freely moveable joints.

A single muscle consists of approximately 8,000 myofibrils. Myofibrils are pencil like structures that group together to form a bundle, making up a single muscle fiber. Myofibrils are further broken up into sacromeres that lie end to end.

Each myofibril consists of approximately 4,500 sacromeres. Sacromeres are the functional unit of the muscle, and it is here that the muscle contraction takes place. The structure of a muscle fiber is similar to the construction of a brick wall.

When a muscle becomes large due to resistance training, it is said to occur either by hypertrophy or hyperplasia. Hypertrophy is an increase in the size and number of myofibrils, while hyperplasia is an increase in the size and number of muscle fibers, often referred to as fiber splitting.

There is some debate as to what is the true explanation for increasing muscle size; however, hypertrophy appears to be the most widely accepted theory. In the case of hypertrophy, a muscle fiber, like a brick wall lays down more layers or myofibrils by building more bricks or sarcomeres.

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The Leading Causes of Death in Australia

Posted Thu, 26/04/2007 - 23:16 by admin
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The major leading causes of death in Australia are cardiovascular diseases, cancer, injury and respiratory diseases.

The main cause of death in Australia for many years has been cardiovascular disease: coronary heart disease, stroke and peripheral vascular disease. The cost of heart disease to the Australian economy is over five million dollars per day, while almost every 10 minutes there is a death caused by heart disease. Many of these deaths can be prevented with more regular physical activity and a healthy diet.

Also in Australia death from cancer has been on the increase, with lung cancer accounting for approximately 20% of all cancer deaths. On the other hand, deaths from cervical cancer are falling, mainly due to the early detection through screening that is now readily available but skin cancer remains still a major concern.

Deaths from injury are dominated by car accidents and while these rates are gradually falling, they are still significantly high.

Respiratory deaths tend to fluctuate from year to year depending on the incidence of epidemics. Smoking is the main single factor that affects respiratory fitness. At age 45 years, 26% of males and 23% of females are regular smokers, despite the increasing lack of acceptance of smoking from majority of society.

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Musashi Supplements

Posted Mon, 09/04/2007 - 22:04 by admin
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Here are some recommended Musashi supplements to help you with your training. If you would like to purchase any of these items or have any questions about them, please contact Serge.

 

Musashi L-Glutamine

Musashi l-glutamine 

Key Benefits

  • Pure free form powder
  • Energy source for certain cells
  • Beneficial in strenuous exercise
  • Beneficial during periods of stress

Glutamine is an important energy source for the cells in the intestinal tract and the immune system. It should be taken in circumstances likely to lead to glutamine deficiencies such as strenuous exercise and during periods of extreme stress.

Available in 75g, 150g, 300g, 500g Oral Powder

Musashi L-Arginine

Musashi l-arginine 

Key Benefits

  • Precursor to creatine
  • Role in protein synthesis
  • Involved in urea cycle
  • Precursor to nitric oxide
  • Pure free form amino acid powder

Arginine is an amino acid that in addition to its role in protein synthesis is a precursor of nitric oxide and creatine, and is also involved in the urea cycle.

Available in 75g Oral Powder

Musashi HMB Capsules

Musashi HMB Capsules 

Key Benefits

  • Enhance Training
  • May help reduce muscle tissue breakdown
  • Assists peak performance
  • Helps support stamina and endurance

HMB (beta-Hydroxy beta-methylbutyrate) is designed to enhance training and help athletes perform in peak condition. HMB helps balance and support normal physiology, stamina and endurance and is a nutritional sports formula which may help reduce muscle tissue breakdown and be beneficial in satisfying specific physiological body requirements. Best used in times of peak physical exertion to assist and maintain peak effort.

Each capsule contains 500mg HMB.

Musashi Creatine Monohydrate

Pure free form Creatine Monohydrate Powder 

Key Benefits

  • Pure free form powder
  • Precursor of Creatine Phosphate
  • Energy for muscle growth
  • Improves high intensity exercise performance

Creatine Monohydrate is a dietary precursor of creatine phosphate (CP). Creatine phosphate will replenish levels of ATP in muscle when stores have been depleted during power exercise. Supplementation of creatine in higher doses will also provide energy for muscle cells during periods of growth - a process called the phosphocreatine energy shuttle.

Creatine is used to enhance performance and has been shown to improve short term or intermittent, high intensity exercise performance.

Available in 50g, 160g, 300g and 500g Oral Powder.

Growling Dog Creatine

Growling Dog Creatine 

Premium micronised Creatine Monohydrate with carbohydrates for optimal uptake

Key Benefits

  • Creatine Carbohydrate Transport Blend
  • Boost muscle absorption of Creatine
  • Micronised Creatine with 5% Fructose

Creatine uptake in the human body can be boosted with the addition of a carbohydrate source. Carbohydrates have been shown to boost insulin production, creating what is known as an insulin spike. This spike assists the muscle absorption of creatine.

Please note: Caffiene ingestion inhibits the absorption of creatine

Available in 500g and 1kg Micronised Creatine with 5% Fructose.

Musashi WPI Protein Powder

WPI Protein Powder 

WPI consists of premium quality Micronised and Instantised Whey Protein Isolate.

Key Benefits

  • 93% Whey Protein
  • Weight maintenance
  • Three Delicious Flavours
  • A breeze to mix in water or milk

WPI mixes easily and quickly in water or milk and its high protein content makes it ideal for sensitive consumers, weight management and lean muscle maintenance.

WPI is available in 400g, 900g and 1.9kg tubs in Chocolate, Strawberry and Vanilla flavours.

Musashi 92 Protein Blend

92 Protein Blend 

92 Protein Blend combines the benefits of four different premium protein sources.

Key Benefits

  • Four protein sources
  • Super low in carbohydrates
  • Three great flavours
  • Three convenient sizes

92 Protein Blend is a high protein, low carbohydrate protein product ideal for anyone wanting to increase their protein intake without increasing their carbohydrate intake.

Key ingredients include Instantised Whey Protein Isolate, Instantised Calcium Caseinate, Hydrolysed Whey Protein Isolate and Instantised Soy Protein
Isolate.

Available in Chocolate, Strawberry and Vanilla Flavours, 400g, 900g and 1.9kg tubs.

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Common Supplements Explained

Posted Thu, 22/03/2007 - 22:37 by admin
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Common supplements explained

Protein:

Protein is the main nutrient for growth, development and repair of body tissues. It is an essential part of the diet and can be used as an energy source if other supplies are low. Protein supplements can be consumed in order to help increase or maintain muscle mass, which will help to enhance the physical power and mechanical age of the athlete. The recommended daily intake of protein for adults is 0.8 per kilo of body weight. However, during intense endurance or resistance training the recommended daily intake should approximately be between 1.3 – 1.8 grams of protein per kilo of body mass per day. One should remember that a well balanced diet should provide enough protein intake on a daily basis and any protein supplementation should be avoided.  

Creatine:

Creatine is naturally occurring substance derived from the amino acids and made naturally in the liver. The daily requirement of creatine is approximately 2 – 3 grams half of which can be obtained from a well balanced diet. Creatine supplementation aims to enhance the physical power of the athletic. The theory behind creatine supplementation states that it will help delay the onset of fatigue during the repeated bursts of activity and long term creatine supplementation will help to produce an increase in lean body mass, which should lead to gains in strength.

Carnitine (L – Carnitine):

Carnitine is a commonly used supplement particularly amongst endurance athletes. Carnitine supplement may help to enhance aerobic power and endurance. This supplement is found in meats and dairy products and it’s synthesized in the human liver from essential amino acids. Dietary intake is a minor source of carnitine and deficiencies can lead to severe muscle weakness and exercise intolerance. The majority of research has indicated that only 50% of supplemented carnitine is absorbed. Overall, carnitine supplementation is not recommended as a way to improve sport performance; however, there may be some athletes that can benefit from its use.

Glutamine:

Glutamine is an amino acid that assists in the function of the liver, kidneys and pancreas. Also, it has been reported that glutamine can assist in the relief of extra growth hormones. 60% of amino acids in the muscle cells consist of glutamine, and in times of acute need from other systems glutamine is taken from the muscle. Glutamine supplementation can help to prevent the drain of other systems, robbing the muscle of its share. To maintain glutamine reserves 3 – 4 serving of 3 – 4 grams is recommended.   

Arginine:

Arginine is a non – essential amino acid found in the body, and it is a natural part of protein, which is not found in the free form in food. Arginine supplementation may help to increase levels of human growth hormone and insulin, which can help to increase muscle mass leading to improvements in strength and power.

Magnesium:

Magnesium is found in nuts, seafood, wholegrain products, vegetables and fruits. The recommended daily intake is 300 – 350 milligrams. Magnesium is reported to increase muscle mass and as a result improve in strength and power. Magnesium supplementation has been reported to improve strength in inactive individuals but there is little research on the effects of magnesium on highly active and fit people.

Omega 3 – fatty acid:

Omega 3 - fatty acid is found in animal foods, especially fish oils such as tuna and salmon. It is reported to increase muscle mass and strength, as well as improve aerobic endurance. Omega 3 – fatty acid may assist in the release of growth hormone, assist in the free movement of red blood cells, permit greater dilation of blood vessels and help with recovery from intense training sessions.  

 

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Privacy Policy

Posted Wed, 07/03/2007 - 22:52 by admin
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Introduction

IdealBody4Life is committed to the new Australian privacy legislation in the way it collects, uses, secures and discloses personal information.

The Commonwealth Privacy Act 1988 requires companies to comply with the National Privacy Principles (NPPs). This document describes IdealBody4Life's Privacy Policy.

The information we collect

We lawfully collect personal information that is necessary for our business to function. The information we collect and hold will depend upon the products and services you request from us and may include:

Information you provide us when you purchase goods or services. This information will include your name, address and contact details.

Information derived from communications between us and you.

The use of the facilities and services available through our website will determine the amount and type of information we collect. The only personal information we collect when you use our website is what you tell us about yourself, for example, by completing an online form when you request product information, or when you send us email we will record your mail address.

How we use your information

We use the information we collect for the purpose disclosed at the time of collection, or otherwise as set out in this Privacy Statement. We will not use your personal information for any other purpose without first seeking your consent, unless authorized or required by law. Generally we will only use and disclose your personal information:

To establish and maintain your relationship as a customer of IdealBody4Life

To provide the products and services you have requested from IdealBody4Life.

To administer and manage those products and services.

To answer your inquiry.

For direct marketing by email, specials on products or services you have shown interest in.

If we contact you in this way without obtaining your prior consent, we will provide you with the opportunity to decline any further marketing communications. If you at any time receive any communication from IdealBody4Life which you would not like to receive, please contact us and we will remove your name from our mailing list.

Access to your personal information

In most cases, you can gain access to the personal information that IdealBody4Life holds about you, subject to some exceptions allowed by law. If you would like to check or amend your contact details, please contact us. We will deal with all requests for access to personal information as quickly as possible.

Security

IdealBody4Life will take reasonable steps to keep secure any personal information which we hold and to keep this information accurate and up to date. Personal information is stored in a secure server or secure files. The Internet is not always a secure method of transmitting information. Accordingly, IdealBody4Life cannot accept responsibility for the security of information you send to, or receive from us over the Internet or for any unauthorized access or use of that information

Changes to this Privacy Policy

It may be necessary for us to review and revise our Privacy Policy from time to time. An amended version will be posted on our website at www.IdealBody4Life.com. We suggest that you visit our website regularly to keep up to date with any changes.

Contact Us

If you would like any further information, or have any queries, problems or complaints in relation to this Privacy Policy or our information handling practices in general, please contact us on support@IdealBody4Life.com

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IdealBody4Life Book Store

Posted Mon, 26/02/2007 - 21:05 by admin
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There are so many health and fitness books out there - how can you decide which ones are best for you?

IdealBody4Life helps you by suggesting some quality books available here in Australia through our friends at FishPond.com.au - Australia's biggest range of books online.

Health

The Only Way to Stop Smoking Permanently (Penguin health care & fitness)

The Only Way to Stop Smoking Permanently (Penguin health care & fitness)Aims to expose the traps of smoking, and to provide smokers with the motivation to break free for ever. The book covers giving up without becoming dependent on a substitute, the myth of weight gain and the particular problems women face when giving up smoking.

Our price: $26.99

Body building

Men's Health - Book of Muscle

Men's health the book of muscle

This book is the first to combine the science of muscle building with the art of muscles themselves. Inside, you'll find: Three total-body muscle-building programs, one each for beginner, intermediate, and advanced exercisers-- a total of 18 months' worth of workouts. Complete descriptions of more than 100 exercises.

RRP: $78.99 Our price: $59.22

The New High Intensity Training: The Best Muscle-Building System You've Never Tried

The New High Intensity Training: The Best Muscle-Building System You've Never TriedCertain to become the bible of HIT-the training that revolutionized lifting with shorter, far-more-intense workouts-this impassioned guide is the last word on how to achieve explosive growth safely, without steroids!

RRP: $44.99 Our price: $26.97

The Men's Health Hard Body Plan: The Ultimate 12-Week Program for Burning Fat and Building Muscle

The Men's Health Hard Body Plan: The Ultimate 12-Week Program for Burning Fat and Building Muscle
BIGGER SHOULDERS! BULGING BICEPS! RIPPED ABS! A LEANER TORSO! STRONG LEGS!

Get the Body You Want in Just 12 Weeks-- Guaranteed!
RRP: $44.99 Our price: $26.97

Total Body Transformation - Steve Ilg

Total Body TransformationSteve has put all of his insights about "Wholistic Fitness" into what he describes as a 3-month personal program that uses nutrition, strength training, cardio, yoga and meditation to help readers get stronger, thinner and even calmer.

RRP: $35.99 Our price: $23.34

Shrink Your Female Fat Zones: Lose Pounds and Inches-- Fast!-- From Your Belly, Hips, Thighs, and More

Shrink Your Female Fat Zones: Lose Pounds and Inches-- Fast!-- From Your Belly, Hips, Thighs, and More
If you have a fat zone, fitness and weight-loss expert Denise Austin has designed a program just for you. In just 6 weeks, you'll get the slimmer thighs, trimmer hips, and flatter belly that you've dreamed of.

RRP: $39.99 Our price: $26.99

Core Strength

The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life

The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life
Core Performance is the first program that delivers strength and muscle mass, endurance and a lean body, balance and flexibility, athletic quickness and power--all in less than an hour a day. The intense focus on the muscles of your core--abs, lower back, hips, and thighs--will help you stand taller and prevent the back pain from which most people eventually suffer.

RRP: $42.99 Our price: $25.65

Pilates Back Book: A Training Programme for the Prevention and Management of Back Pain

Pilates Back Book: A Training Programme for the Prevention and Management of Back PainThis is a self-help manual focusing on back pain prevention and rehabilitation using the unique Pilates body conditioning system. 3 in 5 of us will suffer from backache in our lives. In order to mitigate against the worst-case scenario, use Pilates to strengthen your back and also the supporting muscles so that it doesn't take all the strain.

RRP: $29.99 Our price: $29.15

The Complete Book of Pilates for Men: The Lifetime Plan for Strength, Power, and Peak Performance

The Complete Book of Pilates for Men: The Lifetime Plan for Strength, Power, and Peak PerformanceA comprehensive, take-anywhere exercise program designed
to improve men's strength, flexibility, balance, and posture. Have years of office work wreaked havoc on your posture? Could your tennis or golf game use a boost? Do you appear or feel older than your age? Or do you carry yourself in a manner that expresses strength, power, and peak performance to everyone around you?

RRP: $44.99 Our price: $26.97

Nutrition

The ABS Diet Eat Right Every Time Guide

The ABS Diet Eat Right Every Time GuideSmart Eating Choices - Made Simple!
TENS OF THOUSANDS OF PEOPLE HAVE CHANGED THEIR BODIES - AND THEIR LIVES - with the help of The Abs Diet, the New York Times bestseller from David Zinczenko, editor-in-chief of Men's Health magazine.

RRP: $18.99 Our price: $15.70

Fitness

Krav Maga: An Essential Guide to the Renowned Method--For Fitness and Self-Defense

Krav Maga: An Essential Guide to the Renowned Method--For Fitness and Self-DefenseThe first book to explore the Israeli military's renowned method for fending off attackers, this is an illustrated guide to the hottest new fitness trend from a top expert in the field. Krav maga is the renowned hand-to-hand defense system designed by the Israeli military forces. Swift, powerful, and simple, it is an effective method for fending off any kind of attacker--and it is also an amazing workout.

RRP: $35.99 Our price: $24.07

Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness
Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness Be Iron-Fit "provides practical training information in a step-by-step, enjoyable way so that even everyday athletes can attain ultimate conditioning.

RRP: $30.99 Our price: $25.62

Swiss Ball for Total Fitness

Swiss Ball for Total FitnessBecause it's so effective and easy to use even at home, the Swiss ball has become an essential part of a total fitness regime--especially in tandem with free weights and a medicine ball. These exercises--from beginner to advanced--will help you utilize its full potential for building core strength and more, as they work the muscles in the midsection, chest, back, shoulders, arms, and legs.

RRP: $18.99 Our price: $15.68

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Have you considered??

Posted Sat, 24/02/2007 - 15:05 by admin
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IdealBody4Life offers very competitive and affordable personal and group training rates.

From as little as $15 per group training session you can start on your way towards improving your health and fitness and achieving the look you aspire to today.

In comparison:

Bottle of wine/6 pack of beer - $14

Packet of smokes - $12

Junk food meal - $6 - $10

Looking and feeling great in your ideal body - Priceless!!

 

Sign up for a group session today!

 

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BMI Calculator

Posted Sun, 11/02/2007 - 18:02 by admin
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BMI (body mass index) is a formula that uses both weight and height to estimate body fat. For most people, BMI provides a reasonable estimate of body fat. Excess body fat is related to serious health conditions.

Its biggest weakness is that it doesn't consider individual factors such as bone or muscle mass.

What your BMI means:

Under 18 You are very underweight and possibly malnourished
Under 20 You are underweight and could afford to gain a little weight
20 - 25 You have a healthy weight range for young and middle-aged adults
26 - 30 You are mildly overweight
30 - 35 You are overweight or obese

Remember that BMI may:

  • Underestimate body fat for older adults or other people with low muscle mass
  • Overestimate body fat for people who are very muscular and physically fit
  • Inadequately evaluate health risks of people with excess abdominal fat
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