Wonderfully Fit PT

Low Intensity Workout Tips

The Most Popular Traffic Exchange

Every workout routine on the market isn’t right for every person. When you begin a workout after a long hiatus or if you’ve never exercised in your life, you shouldn’t go all out on your first day of training.

The best approach is to participate in a low intensity workout for at least 40 minutes. This is to ensure that you don’t overwork your muscles and become a victim of mental burnout.

low intensity

Low intensity doesn’t mean that you should coast through your workouts. Your heart rate should reach 40% – 60% of the maximum rate. If your heart rate is lower than 40%, you are not getting the most out of your workout. If your heart rate is more than 60% you are doing too much too soon, and your body will feel it.

That’s one of the reasons people quit working out early on in their training. They are so gung-ho about the process that they put in more effort than their body is ready for. In turn, the body reacts negatively and before you know it, their back to the couch with a salty bag of chips. Don’t let this happen to you.

There are several low intensity workout routines you can participate in, including walking, cycling or jogging. These old standbys never go out of style, probably because the exercises are easy to do. To get the most out of your routines, make sure to walk, cycle, or run at least four days a week.

Also make sure to vary your routines. If you’re on equipment, increase the intensity from time to time. Or if you exercise outdoors, search for a place that is hilly. Monitor your heart rate to ensure you are within your zone.

Wonderfully Fit PT

Essential Oblique Exercise Advice

The Most Popular Traffic Exchange

If you don’t do any exercise at all, you are never going to get great abs! And I know you’re looking to get great oblique abs! If you didn’t click to look at this oblique workout article, then you will never know whether you can achieve fantastic abs or not.

Find out what you have to do – stick to these 3 simple rules – and you will soon be on your way to getting great abs. Stay focused, stay determined and persevere. You can do it! This is a means to an end. You want something out of this, but you have to put the work in to get it.

exercise

The suggested rules for your oblique workout to work, are:

1. Exercise

There is no avoiding it – exercise is part of the oblique workout – and it has to be done. Try to include some obiques exercises at least 2 or 3 times a week into your workout routine. Choose some exercises that include the use of weights, and this will help to strengthen your muscles fast. It will build them too which is great because bigger muscles use more calories, which means they help to burn excess body fat.

Examples of exercises in a highly effective oblique workout, would be: medicine ball twists, side raises on an exercise ball or some dumbbell side dips.

2. Nutrition

Eat a well-balanced, healthy diet of lean protein, complex carbohydrates and healthy fats eg fish oils / olive oil. At all costs avoid trans fats and try to avoid refined sugar too. Drink lots of water to help re-hydrate your muscles as you train.

3. Burn the Fat

Now that you are including an oblique workout in your exercise routine, your muscles will be developing, and growing strong with the help of the protein in your diet. But you will need to do one last thing to help burn more fat off to reveal those great oblique abs.

Intense cardio sessions are the answer to this. High intensity interval training sessions to be precise. These involve a short blast of intense cardiovascular training output, followed by a shorter less intense output session, and then alternated high intensity and lower intensity for a maximum of 20 minutes. For example, you could sprint for 20 seconds and then jog or walk for 10 seconds, then sprint, then jog or walk, etc.

You can start with 2 minute sessions if you are a total beginner, work up to 5 minute sessions, and intersperse these 5 minute sessions throughout your oblique workout routine for maximum effect. You will get the results you are after, if you stick to this complete oblique workout and remain focused and determined.

Wonderfully Fit PT

Hyper Effective Workout Advice (Chest Exercise for Men)

The Most Popular Traffic Exchange

Ask any woman and they will not hesitate to tell you a man’s most attractive physical feature is a highly developed chest. So it is no surprise that men fervently search for ways to workout their chest muscles in order to develop them into pecs all women will love and other men will envy.

If you have been searching for hyper effective workout advice for male chest exercises, you have finally found the right article.

chestChest Exercises

Out of all of the chest exercises created for the male’s pectoral muscle in mind, the bench press is arguably the most highly effective one. Bench presses can do many things for your chest, such as bring you the benefit of ripped pecs and increase the back arm muscle strength. If you want to take your bench pressing workouts to a whole new level, try alternating the way you space your hands.

Parallel bar dips will be the next chest exercise you should move to once you have slightly built up your pecs. When you do dips on the parallel bar, you will be adding great definition to your chest. Although parallel dips have a higher level of difficulty than bench presses, the reward is worth the extra effort. If huge pecs are what you are after, dips are what you must do.

The last exercise technique is called the dumbbell incline bench press. This exercise is the key to adding muscle mass to your upper chest, which will in turn give your pecs an overall thick look.

Exercise Tips to Remember

Even though the above chest exercises are hyper effective, it is still crucial to switch up your routines as well as increase your intensity at regular intervals in order to build your chest muscles quickly and efficiently.

Also, it is more important to be slow and controlled with your repetitions as shooting for a high amount of reps to complete or the heaviness of the weights you lift.

Always keep your elbows at a 90 degree angle in comparison to the floor as well as lined up with your barbell, and your arms should remain parallel with your bar. This form is vital to the proper building of pectoral muscles. If your elbows are bending towards your side, like many others make the mistake of doing, you will gain muscle mass in your triceps and shoulders instead of your chest.

Nutrition is Key

Your nutritional intake goes hand in hand with your chest exercises. Loading up on lean protein is ideal for building muscle mass.

Of course, your caloric intake plays a big role in the increasing of muscles too. The general rule is to take in a minimum of 1,000 more calories than your Basal Metabolic Rate, or BMR. Your BMR is the calories your body burns daily while at rest and this number can be calculated through various tools on the internet. There is no mistake about it; a high caloric intake is not optional for those seeking to build their chest muscles quickly and effectively.

Wonderfully Fit PT

Workout Advice for Women

Let’s face it, women are more pressured to look good than men in today’s society. Those flawless bodies we see in magazines, on TV, or on the Internet have become the gold standard by which beauty is defined in our society today. While some progress has been made when it comes to educating women that “fit” is not the same as “thin,” there are still many who adhere by the code that “thin is in,” causing these women to go through the dangers of crash dieting, diet pills and poor nutrition and exercise habits.

The road to genuine physical fitness need not be such a dangerous one. For you girls out there who are serious about looking good the healthy way, here are some tips:

women

1. Do it for yourself.

This is the most crucial part. Most girls want to get that lean and sexy body because they want their husband’s or their boyfriends to desire them more. Others go on a dieting frenzy because they want to fit into that little black dress. Don’t. Love is blind and will close its eyes on those unsightly bumps. And why would you want to get all sweaty for a dress? If you must exercise or go on a diet, do it because you want to be healthy, because you want to feel good about your body, because you want to do it.

2. Go at your own pace.

You can’t lose those bumps in a matter of days. You’ll only land in the hospital if you even try. Think of physical fitness as a life-long commitment. There’s no rush. Do it regularly and stay focused on your program. Comparing yourself with others will only get you down and depressed.

3. Walk for health.

A 20-minute brisk walk around the park or your neighborhood can boost your metabolism. Aim for 10,000 a day- the recommended number of steps experts say can have lasting effects in terms of protecting you from cardiovascular and heart diseases as well as certain types of cancers. A pedometer is a cheap electronic device that you can clip on your waste to measure the number of steps you take each day. Studies have proven that pedometers keep you motivated to get moving. Get one.

4. Do bodyweight training.

Push ups, pull ups, crunches, squats, calisthenics and other bodyweight exercises provide a full body workout without the need to enroll in a gym.

5. Join fitness boot camps for support.

Fitness boot camps that are exclusive for women are springing up all over the country to provide the necessary support and camaraderie as they work out to lose weight and improve cardiovascular and muscular strength and endurance.

6. Mind your heart rate as you work out.

Experts recommend working out at 75%-85% of your maximum heart rate. Below this means you’re not doing enough, above it means you’re doing more than you should.

7. Eat healthy.

Any serious attempts at keeping fit cannot be achieved by exercise alone. It has to be accompanied by a sensible diet regimen that includes lots of fruit and veggies, sufficient amounts of protein from lean meat and enough water. While this can be difficult at first, you have to try to wean yourself away from processed foods.

 

Wonderfully Fit PT

Routine Workout Advice

Are you just starting to get back into a workout routine after years away from the gym? Perhaps you’ve never been to the gym in your life and need to figure out some sort of daily pattern of what the heck to do.

A few years ago I lost 40 pounds after years of sitting on the couch. So, let me give you some advice on how to get into or back into the swing of things.

workoutFirst, start small. Don’t expect too much of yourself when you are beginning that way you will be impressed by the results you do achieve.

Second, do a combination of both weight lifting and cardio. Weight lifting will build muscle and the more muscle you have the more fat you burn. Cardio is important too. However, you don’t have to spend hours every day on a treadmill. By doing ten 50 – 100 meter sprints you will actually raise your metabolism so that you are burning more calories when you do spend longer on the treadmill.

Third, there is no reason to do sit ups or any sort of ab workouts until you have gotten down to the body fat percentage that will make your ab muscles visible. Men need below 10% body fat and women below 16%.

Four, you don’t need to spend hours a day in the gym. Just spend between 30 – 45 minutes five days a week. You can do cardio one day and lift weights the next. Variety is the spice of life and will keep you from getting bored.

Finally, here are some weight loss secrets that will add to the effectiveness of your efforts. Exercising in the morning before eating burns off the fat calories rather than carb calories so this is an optimal time. Green tea has been found to significantly increase the metabolism and therefore contributes to weight loss. Brew yourself some green tea and save it as iced tea to drink while you are working out.

And, last but not least, take cayenne pepper capsules. The benefits of this spice are too numerous to list here but one of them is that it also increases your metabolism.

What are Workout Supplements and How to Choose Them?

Body building supplements are specially formulated to enhance body fitness and aid the process of body building. Workout sessions can be very demanding and gaining that extra energy needed to push to your limits is required to achieve target goals in workout results. The increased level of workout makes your body demand more vitamins and minerals and as a result your body can suffer from deficiency which can in turn hamper muscle growth.

Work supplements should be chosen carefully as they shape and tone your body by influencing your workout results. So, if your objective is to just build muscle, you need to look into workout supplements, such as prohormones, testosterone boosters, whey protein and creatine. However, muscle building workouts don’t just look into building muscles, they also stress on losing fat. Supplements that can help you burn fat are appetite supplements, carb blockers, fat-burners and stimulant-free products.

supplements

Best Body-Building Supplements

The range of products available in the form of body building supplements is quite extensive. However, the main categories that body builder check out are protein supplements, glutamine supplements and creatine supplements.

Protein Supplements

Protein supplements are used by body builder because of their ability to enhance muscle. Body builders take protein supplements primarily because they are so effective in improving sports performance. Workouts are bound to induce stress because of the need to achieve desired results. Intake of protein supplements helps to bring down the stress factors. Cortisol is a hormone that gets aggravated by stress, which is a negative factor because it destroys muscles, which workouts are actually aiming to enhance. Protein supplements reduce cortisol, thus aiding muscle building by bringing down muscle destruction.

When choosing protein food sources, the most important aspect to check out is the Biological Value (BV). Proteins that have the highest BV enable the body to absorb more nitrogen and this in turn helps in better building of lean muscles. Whey protein is a much preferred protein source because it has the highest BV (104) and only Egg Protein (BV 100) can come close to it.

Though there are many natural foods that are a good source of high protein, body builders prefer protein powders because they are a good source of gaining high quality protein without any fat intake. The powder is mixed with milk and drunk at the end of the workout session. Preparing a complete protein meal is time consuming so it offers a quicker solution.

Natural protein food sources such as salmon or beef can be expensive, while protein supplements cost lesser. They do not require any refrigeration and are portable. Most of them are available in the form of isolates, concentrates, blends, meal replacements, and weight gainers. Important protein supplements available in the market are Gaspari MyoFusion, VPX Syngex Protein, MGN Pure Whey Protein Isolate, LG Sciences Lipotropic Protein, and VPX Zero Carb Protein. However, intake of protein supplements must be carefully regulated so that desired results in muscle enhancement are achieved quickly. It is necessary to take up a protein supplement or food source at every meal. The quality of protein supplement should be restricted to 0.8 to 1 gram per pound of bodyweight.

Glutamine Supplements

Glutamine is one of the most essential supplements for body’s fitness because it protects the muscle from harmful effects of the cortisol hormone. It has been proven to help build muscles and also build the strength of the body’s immune system against various illnesses. It is, therefore, important to note that Glutamine is available from various food sources such as protein, milk and also meat, but when performing workouts, such food sources alone cannot compensate for the level of Glutamine ( found in blood and skeletal muscles) needed in the body after. Hence it is necessary to take up supplements to replenish glutamine levels that have got depleted during the process of workout. It will prevent muscle deterioration which can occur because when tissues that are in need of glutamine, take glutamine that is stored in muscle cells.

Top five Glutamine supplements available in the market include BSN CellMass, Higher Power L-Glutamine, Xyience NOX-CG3, CytoSport Muscle Milk RTD and Prolab N-Large II. Glutamine supplements ensure faster recovery after workouts and aid in muscle building because of its increased ability to synthesize protein and absorb nitrogen. Athletes and body builders take Glutamine supplements because they help to prevent muscle breakdown and enable production of new muscle tissue by synthesizing protein. They boost the body’s growth hormones and strengthen the immunity system.

Creatine Supplements

Creatine occurs naturally in animal foods such as beef, tuna and salmon, but these alone cannot suffice the demand, when you want to gain lean muscle mass. Creatine supplements help to enhance body performance in such a way that you can go in for a higher intensity workout, lift heavier weights and also train that much more hard to gain results.

Creatine increases amino acid intake in protein and increased intake shows good results in muscle size. It is well know amongst professional athletes that creatine blends can considerably increase athletic performance and also physical strength. Taking creatine supplements can enable you to gain as much as four pounds in less than a week’s time. Creatine manages muscle acidity so that muscles do not get easily fatigued. It also regulates calcium levels in the muscle tissue so that proper contractions can be performed. Creatine supplements can strengthen muscle cell membranes and have a natural ability to repair them and to enable them to grow more efficiently. However, it is to be noted that intake of creatine supplements must be regulated as they can negatively affect kidney and liver. Popular Creatine Supplements available in the market include MuscleTech’s Cell-Tech Hardcore, JetFUSE NOX from German American Technologies, GlycerGrow from Controlled Labs, Universal Nutrition’s Micronized Creatine and Creakic Hardcore from MuscleTech.

Probiotics

Probiotic supplements help in better digestion of proteins, which can be tough to break down and they are used by body builder because they help them to gain more energy from the protein supplements such as bars, powders or shakes that they intake. Probiotic supplements are available in the form of capsules, powders and shakes. Important Probiotic supplements include Ultimate Flora Critical Care 50 Billion, Dr. Ohhira’s Probiotics 12 Plus, PB 8 High-Potency Probiotic, and Jarro-Dophilus EPS. It is advisable to take probiotic supplements that are available in capsule form as they have higher bacteria levels that their powder or shakes counterparts.

Pre-Workout Supplements

Most often body builders take pre-workout supplements because they want energy that can keep them going through grilling workout routines. The supplements are especially formulated with ingredients that enhance energy and also build up muscle mass or strong, lean, hard muscles. Intense body workout sessions can make a person hit the plateau as they feel they are not getting the results they wanted through exercise. Taking pre-workout supplements helps to give body the sustenance or endurance that is required to go beyond their limits and help them to achieve their fitness results.

Are Body Building Supplements Really Beneficial?

Body building supplements are quite effective because they enhance performance and give the energy and stamina that is required to achieve required workout results. They are considered to be better than steroids because they do not alter the body’s natural hormone levels. However, it is important to keep in mind the fact that body building supplements are just that – supplements. They can be taken additionally but cannot become a substitute for real food sources and so before opting for them, it is vital to check if making any changes to normal diet can achieve the results that they provide. There are many natural or herbal supplements, but be aware of the fact that they may be unsafe or you might experience unpleasant side effect by taking them.

Wonderfully Fit PT

Benefits of In-House Personal Training

In-house personal training has gained a good following nowadays because more and more people are becoming health and fitness conscious.

Fitness training is necessary for everyone to lead a healthy life and in-house training is one of the easiest ways to attain your health and fitness goals.
In-house training involves everything a gym facility offers without the hassle of actually going to the gym, dealing with other gym users and sometimes unsanitary gym conditions. The traditional use of gym machines for fitness training is giving way to more convenient and practical equipments which you can bring anywhere you want. Some examples of these equipments are dumbbells, kettle bells, stability ball, Bosu ball, balance disks and medicine balls.

In-house personal training applies simple rules that you can easily follow even without your personal trainer. These simple exercise techniques that are used in in-house personal training can produce great results provided they are done correctly with proper form and technique. In-house training uses a balance of cardiovascular training, weight training and healthy diet.

In-house training offers the following services: general exercise and fitness, strength training and conditioning, abdominal and core conditioning training, aerobic or cardiovascular exercise, balance and flexibility training, muscle building and weight loss management, kick box cardio, Thai box cardio, consistent motivation, E-mail and phone coaching and nutrition counseling and weight management. One of the big advantages of in-house training is that you will have someone who will be with you every step of the way. You will have someone who will push you hard and hold your hands when the going gets tougher and tougher.

Another thing that in-house training offers is the latest methods of doing exercise, losing weight and dieting. Your personal trainer will also make a diet chart for you to follow so that you can regulate and maintain your diet.

Personal training also offers personalized training in the sense that the workouts, exercises and the diet plan are all made according to your body’s needs and fitness goals. In-house personal training session will not only shed out that extra weight, but will also tone up your body to your satisfaction.

In this type of weight loss sessions, personalized attention enables you to converse well with your trainer about the regular diet and things to be done. In-house personal training also includes taking care of back injury prevention, body toning and sculpting and traditional strength training. It is the fitness programs that help to avert all sorts of ailments. In-house training also enables you to cut down on the heavy fees that gym instructors charge.

The idea of in-house training is catching up with more and more people because it is the best way to get back into shape without the added pressure of going to the gym. The best thing about in house personal training is that you are your own boss and the only person that can pressure you is yourself.

Wonderfully Fit PT

Top 8 Reasons for Personal Training

The Most Popular Traffic Exchange

Life can be chaotic and out of control and people use that as an excuse not to train but that is actually a huge reason for fitness training.

Training can change your whole perspective and actually save your life without you even knowing it… even if you are not directly at risk of any illness or disease in particular.

training

1. MONEY

In the long run personal training will save you massive amounts of money. People look at personal training as an expense. The reality is that it will end up saving you thousands of $$$ on insurance, hospital and doctor bills as well as expensive medications. We are an instant gratification society and it is hard for us to look that far into the future, but it is now a proven fact that personal training will save you massive piles of hard cold $CASH$ in the future. So spend a couple hundred a month now and save $10-20K later.

Also, people may go to the gym for a couple hours a week and cause undetected damage called microtrauma (small unnoticeable injuries). Continuously doing “the wrong thing” and causing these microtraumas that build up over time, often times leads to a serious injury – all due to improper training – which again can cost you thousands of dollars in surgeries and physical therapy. Also, what price can you put on spending many more healthy years with your family?

2. Time 

If you are training properly you can save yourself massive amounts of time, and time is money (which goes right back to #1). If you are working with a personal trainer who knows physiology and anatomy and the right combination of exercise at the right time, then you can limit training to 2-3 hours a week and see amazing results. Whereas many people might go to the gym for hours and never see any results.

3. Productivity

We have energy systems in our body and if you train properly you can build those energy systems in a way that makes you 20% more productive. In combination with eating the right food, the energy can build and build. When you’re more productive you can do more and have more positive energy at work, which can lead to making more money. It will also reduce your level of stress as well as increase your ability to cope with stress making your job and life much easier.

4. Be More Attractive

The proper training will help you burn fat and gain lean muscle, which will give you a better figure, bring the skin closer to the muscle (reducing wrinkles) but that’s not the only thing. When you are training and taking care of your body your hormones are more balanced and what makes us more attracted to each other are Pheromones, which become stronger through training.

5. Feel Better About Yourself

Personal training adds a tremendous amount of self-confidence and self-esteem. There is no value to feeling good. We are only on this Earth for a small amount of time; we might as well feel good for as much of it as we can. Also, personal training has been scientifically proven to be more powerful than anti-depressants and anti-anxiety medications to keep a positive mood balance.

6. Make Life Easier

It’s easy to see that if you are more productive, make and save more money, have more self-confidence and self-esteem, more energy and more love, then life automatically become much easier. Unfortunately, some people are always looking for a shortcut and ways to circumvent the necessary work to get these numerous benefits of personal training. What’s even more unfortunate is that these people end up feeling empty and unaccomplished.

7. More Muscles

Consider this equation: Work = Force (muscle) x Distance. The more muscles you have the easier it is to move your bones, which means it requires less energy to move your body around. For example, if you have more leg muscles and need to walk up the stairs everyday all day it will take less energy to do so. But smaller muscles use a ton of energy and you will be fatigued at the end of the day just from walking up and down the stairs.

8) Be a Role Model to Friends and Family and the World

We are quickly becoming the unhealthiest nation in the world. It is important to do personal training to lead our community members and family members to a healthier lifestyle so we can in turn become a stronger nation mentally and physically.

In a world where people are caring less and less about their health and looking for shortcuts, it is the cool thing to take the road less traveled and receive all the above benefits that will give you a competitive advantage in life. A strong person instantly has an easier life.

Wonderfully Fit PT

10 Top Reasons You Need Personal Training

Welcome to Wonderfully Fit’s Top 10 reasons you need personal training as part of your weight loss solution or exercise routine personal training.

personal training

#1 Motivation

People are mostly creatures of habit – it is simply the way the mind works. We leave so much to the autopilot inside, the one we’ve actually conditioned to make all our responses automatically, that personal training from a motivator can actually untrain your old worn out and inappropriate responses so that you make personal training changes in your lifestyle to make real progress, no matter what weight loss solution you follow. Motivation is probably the number #1 reason you need to make personal training a part of your weight loss solution or exercise routine program.

#2 Exercise Routine

There are so many different pieces of exercise equipment and variety of exercise routines, how do you know which is the right weight loss plan or exercise routine for you? Personal training can guide you because personal trainers know what results each exercise routine and piece of exercise equipment can give, and many can advise on nutrition as part of any weight loss solution. Personal training can really shorten the time it takes to achieve your goal on any weight loss solution or fitness plan.

#3 Using Exercise Equipment Correctly

If you have been doing the same exercise routine regularly and not achieving the weight loss solution goal you had planned for, the chances are you may not be doing the exerise routine correctly. It could be that when you started, without personal training, that you were never taught the correct way of using a certain piece of exercise equipment or performing the exercise routine correctly. You will get results faster on any weight loss solution program or exercise routine regime, if you get personal training to help you burn fat fast.

#4 Diet Solution

Ok, so now you have your personal training sorted out and you are doing the exercise routine under supervision and following your weight loss solution to burn fat fast with advice from a professional. It is still important to know your own metabolism and the correct diet solution to accelerate your metabolism so that you can burn fat fast. The correct diet solution is important because you want to perform your exercise routine with optimal energy levels and also, to allow your muscles to burn fat when there are no “free carbs” (food from meals) around. When there is no carbohydrate fuel, anaerobic exercise routines force the muscles to burn fat into fuel for exercise and to repair muscle tissue long after you have finished your exercise routine. Personal training will help you train at the right time and just as importantly, eat at the right time.

#5 A Tailored Exercise Routine

If you enjoy a sport but want to be “the best of the best”, not just looking for a routine as part of a weight loss solution to burn fat, but you are serious about raising your fitness, agility or strength levels to get better performance in whatever sport you play and enjoy so much, then you need personal training. A personal trainer will know a variety of exercise and nutritional diet solotion to best suit your individual needs. People come in all shapes and sizes with different metabolic rates, different skeletal structure and different body mass. Personal training is essential if you want an individually tailored exercise routine to make the most of what you’ve got.

#6 Hitting The Wall

A lot of this is psychological in nature, where people in sight of the finishing line, “hit the wall” and lose energy, drive and sometimes even the hope of finishing the exercise routine or weight loss solution program. Motivation and drive from personal training can help you break through that wall. It is simply a stubborn inappropriate conditioned automatic response that needs to be broken so that you build a different belief system – a “can do” attitude, rather than “can’t go on” attitude, that has stopped you failing every time you take up a weight loss solution or program to burn fat. It’s motivation not to get started and to sustain your exercise routine and weight loss program but motivation to succeed and actually get the results your autopilot inner being has been depriving you of.

#7 Information

How many of you have trawled the net looking for a specific diet solution, a specific weight loss solution, an exercise routine or where to get, how to use, or what is the best piece of equipment for a particular purpose. When it comes to fitness, healthy eating, diet solution, a personal trainer will be able to give you the answers you are looking for – and even if they don’t know, they work with other professionals in personal training networks who will get all the answers you will need to get the results you want.

#8 Rehabilitation

If you are coming back from an illness or an injury, personal training will take all these factors into consideration so that you do not overextend yourself in your exercise regime or weight loss solution and make sure that your aerobic or anaerobic routine is complementary to where you are in your physical recovery.

#9 Family Fitness

Why not involve the whole family, children also, into a personal training program suitable for each member of the family. It means more time with the family and it can be made into being a fun event at the same time, no matter what exercise regime, weight loss plan or fitness goal you are looking for. A professional can make personal training fun for each family member.

#10 Beach Holidays & New Year Resolutions

How many of you have had an eye on summer and what to wear on the beach? How many of you are looking for that “beach body” you want to display in the sun? Personal training can help you achieve your weight loss goals, taking into account the time you have left until your holiday and the specific weight loss solution you are looking for.

At the turn of the year, we all think ahead to summer at a time of year when the focus is on eating and drinking more than we may usually do. Getting personal training in January can help you set your weight loss goals with tailor made routines to burn fat or fitness plans to ensure you stay fit and healthy no matter what you eat during the holiday festive season.

No matter what weight loss solution, diet plan or exercise routine you are looking for, personal training has so much more to offer than most people realise, at first glance.

Wonderfully Fit PT

How to Enjoy Personal Training

The Most Popular Traffic Exchange

First of all, one thing you should always remember is that your physical trainer should be your friend and not just a trainer.

Here are a few things that you should consider when choosing your personal physical trainer: Check the qualifications and work experience of the physical trainer. Do not put your body fitness into the hands of a novice. Go for a certified personal trainer! Refer to his/her previous work or success percentages.

trainer

This approach will enable you to “Enjoy Personal Training” and reap the benefits!

Let’s face it, finding a great personal trainer isn’t easy. You can take your chances at a gym, risk finding a trainer that may or may not be qualified, or you can take some of the advice I am giving you to go make the task easy for you, and enjoy your personal training!

Some personal trainers are not just certified, but also go through additional training and they’re well versed in all of the best in-home training techniques available to help you trim and tone. After all, training at home is different than training at a gym where machines are designed primarily for people that want to build muscle, not trim and tone. Additionally, In home trainers are usually more experienced in yoga, and Pilates so they can always keep your workouts interesting and fun.

No equipment? No problem. Your In home trainer will provide everything you need, similar to training at a facility but with less equipment and more knowledge.

As you begin your session, your personal fitness trainer should assess your fitness level, physique measurements, exercise and well-being history, objectives and other people. You should be ready to step on the weighing scale and face reality in terms of your weight concern and communicate to your trainer your eagerness to undertake the physical workout plan. The activities which you’re going to take in every session depend on your objectives. Your personal fitness trainer can incorporate activities for cardio, weight training, flexibility as well as talk to a nutritionist or dietitian for you eat the appropriate sort of food whilst undergoing physical workout programs.

The rest that the trainer can do would be to preserve you going and motivated to ultimately reach the stated objectives.A great trainer can assist you to attain your goals of staying fit and lose weight or whatever the case could be. He or she can draw physical exercise programs which you’ll need and helping you using the complete procedure. Your personal fitness trainer might be your buddy also who genuinely cares for you and inside your quest to stay fit and healthy.

Discovering the proper 1 might be a challenge and confusing at occasions but you ought to be patient so that you can hire somebody who’s competent sufficient and who cares for your progress. Find a personal trainer that is equipped with the appropriate understanding and information that will assist you to undergo the physical physical exercise plan with ease and confidence.Usually the role of a personal fitness trainer is always to assess your fitness level. This may make you realize just how much difficult function you should exert to be able to accomplish the desirable weight for your age. The trainer will also assess your medical history together with other considerations prior to setting up an exercise strategy for you.

Would you like to enjoy losing weight? Please don’t go to a personal trainer trying to sell you vitamins. Frankly, it’s not necessarily the best thing for you and all it does is put extra money in that trainer’s pocket.

Most personal trainers have a little background and understanding with nutrition, but beyond basic water intake and ideas for meals you should see a registered Dietitian to help you with your dietary needs.

The amount of time you spend stretching depends upon your current level of fitness. IF YOU HAVE A MEDICAL CONDITION (such as a herniated disc, torn muscle, sprained ankle etc…) CHECK WITH YOUR DOCTOR PRIOR TO BEGINNING A FLEXIBILITY PROGRAM. There are stretching exercises that you should not do.

Typical Personal Training Program used with Clients:

Fitness Level 1 – You never or rarely stretch

To increase your level of flexibility, try to stretch 3 times a week for 20-30 minutes. (20 – 30 minutes may sound like a lot of time to spend stretching; however, if you incorporate it into a workout routine where you stretch 10-15 minutes before weight training/cardiovascular work and 10-15 minutes after, it is a reasonable time frame to work with.) Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles and readies them for activity.) Remember to use the Static Stretch method and try to hold each stretch for at least 10-30 seconds.

Fitness Level 2 – You occasionally stretch most of the major muscle groups

To increase your level of flexibility, try to stretch 4 times a week for 20-45 minutes. (20 – 45 minutes may sound like a lot of time to spend stretching; however, if you incorporate it into a workout routine where you stretch 10-15 minutes before weight training/cardiovascular work and 15-20 minutes after, it is a reasonable time frame to work with.) Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles and readies them for activity.) Remember to use the Static stretch method (no bouncing) and try to hold the stretches for at least 10-30 seconds. Many people like to do yoga first thing in the morning – yoga is considered a flexibility exercise, so if you like yoga, buy a tape or take a class (20-45 minutes will go by quickly when you’re in a structured routine).

Fitness Level 3 – You always stretch the major muscle groups

To increase your level of flexibility, try to stretch 5 times a week for 20-60 minutes. Stretching should always be preceded by a 5-10 minute warm-up period where you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles and redoes them for activity.) Remember to use the Static stretch method (no bouncing) and try to hold the stretches for at least 10-30 seconds. Many people like to do yoga first thing in the morning – yoga is considered a flexibility exercise, so if you like yoga, buy a tape or take a class (20-60 minutes will go by quickly when you’re in a structured routine). I always do personal training with people by strengthening their core and posture through personal training programs. I am happy to see more personal trainers implement this type of training. Thank you.

Conclusion

No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in an exercise program, especially with a personal trainer for motivation and better understanding of proper technique and form! To be successful, you must incorporate it into your lifestyle (just like eating and sleeping).

Wonderfully Fit PT

Personal Traing Tips: Pre-Workout Meals

The Most Popular Traffic Exchange

Working out can be a laborious and taxing exercise for anybody, regardless of how healthy or fit he or she may be. As well as dealing with muscle pains, pacing your body and the mental stress that is often associated with exercising, eating the right kinds and the right amount of food should also be taken into account. Often referred to as “pre workout meals“, a suitable, nutritious meal that is consumed before a workout can greatly help anyone aspiring to achieve a great shape and enhanced health.

Pre workout meals do not just provide you with the nutrition that your body needs, but they also help you maintain your energy levels, whilst ridding you of the hunger that can sometimes affect you during your training session. So whether you want to work out to lose weight, build up muscles or simply get healthier, pre workout meals are undeniably essential and worth learning more about.

pre workout meals
It is important to remember that whilst working out on an empty stomach may make you feel lighter and seemingly able to train more effectively, it can result in you having a lack of energy which can adversely affect your exercise (or worse, your well-being later on in the day). Before training or even simply going out in the morning, it is a must to get the nutrients and energy needed to help your body function properly; and you can start with simply drinking water for personal hydration.

Moving on to the food you take onboard, it is best that you have your meal at least 45 minutes before you begin exercising. Your meal should provide both protein (30 to 40 grams is recommended) and carbohydrates (low glycemic type to be exact), and anyone can have these by starting the day with a good combination of milk, cereal (specifically oat meal), whole wheat bread and fruit.

If you intend to exercise in the afternoon or perhaps later on in the evening, there are a number of ideal pre workout meals for those periods of the day too. For instance, a lunch could be a healthy combination of meatless soup, a portion of green salad, some thin crackers and around half a pint of water is one such recommendation. As long as you give your body that essential mix of protein and carbohydrates, you will be well on your way to preparing yourself properly for an effective workout.

Giving yourself an appropriate level of nutrition before any workout routine is just one small part of the many personal training tips that can help you achieve your health and fitness goals. But having the knowledge, guidance and specific consumption of the right foods can have a tremendous impact, not only with your workout plan but also with your personal discipline.

Exercise and Fitness for the Busy Lifestyle

The Most Popular Traffic Exchange

Exercise and fitness need to be an important part of everyone’s life. It is easy for us to find excuses. One of the biggest excuses for not staying with a routine is that you are simply too busy. The truth is that if you live a busy lifestyle it is even more important to maintain good health and nutrition.

If you follow the correct exercise and fitness tips then you should be able to find a way to work in some exercise no matter how busy you are.

Exercise and fitness

Your daily work routine and your responsibilities at home may make it seem like it is impossible for you to find time to work out. While it may seem like you doing have the time to even take a short walk, your continued good health demands that you incorporate exercise and proper nutrition into your lifestyle.

If you feel fatigued and worn out often, then what you need to do is actually get busier. This may sound like it doesn’t make sense but, not exercising at all is what DOESN’T MAKE SENSE. The fatigue you are feeling is your body desiring more energy. The best way to create this energy is to improve your physical condition; this can only be done through proper nutrition and exercise.

The best exercise and fitness tips you can be given are to eat right and do something that constitutes exercise, this may be as simple as a short walk with the dog twice a day. Or riding on a stationary bike while watching TV. Doing something is better than doing nothing and it is the first step to doing something else.

Exercise and proper nutrition can actually be addicting. If you need to have an addicting habit then exercise and fitness are definitely the best addicting habit you can have. Once you start feeling better you will be motivated to do even more, and if you stick with this mentality then eventually you will be surprised to see how much time you actually did have.

Once you have gotten into a regular routine you should seek a fitness expert that can provide you with additional exercise and fitness tips. A trained professional will understand the limitations on your schedule and help you design a program that will fit your schedule. The other best tip you can receive is to not give up, no matter how hard it may seem to keep the schedule. You owe it yourself to take care of your body, it is the only one you will get.