10 Top Circumstances You Require Personal Training As Part of Your Weight Loss Solution or Exercise Routine

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Personal Training, Exercise pattern & Weight Loss Solutions

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#1 Motivation

People are typically creatures of behavior – it is easily the way the mind works. We leave so much to the autopilot inside, the one we’ve actually restricted to make all our responses immediately, that personal training from a motivator can actually un-train your old worn out and inappropriate responses so as to you make personal training changes in your way of living to make real progress, it doesn’t matter what weight loss solution you go after. inspiration is possibly the number #1 factor you require to make personal training a part of your weight loss solution or exercise pattern program.

#2 Exercise Routine

There are so multiple different pieces of exercise equipment and multiplicity of exercise habits, how do you know which is the correct weight loss plan or exercise pattern for you? Personal training can guide you for the reason that personal trainers know what results each exercise pattern and piece of exercise equipment can give, and multiple can advise on nutrition as part of any weight loss solution. Personal training can truly shorten the time it takes to accomplish your objective on any weight loss solution or fitness plan.

#3 Using Exercise Equipment Correctly

If you have been doing the same exercise pattern regularly and not achieving the weight loss solution objective you had planned for, the possibilities are that you may not be doing the exercise pattern correctly. It might be that when you started, without personal training, that you were never taught the correct mode of using a particular piece of exercise equipment or executing the exercise pattern correctly. You will get results quicker on any weight loss solution program or exercise pattern regime, if you get personal training to assist you burn fat rapid.

#4 Diet Solution

Ok, so now you have your personal training sorted out and you are doing the exercise pattern under supervision and going after your weight loss solution to burn fat rapid with advice from an expert. It is yet important to know your own metabolism and the right diet solution to speed up your metabolism so as to you can burn fat rapid. the right diet solution is critical because you wish to execute your exercise pattern with optimal energy levels as well as, to permit your muscles to burn fat when there are no “free carbs” (food from meals) around. When there is no carbohydrate fuel, anaerobic exercise habits force the muscles to burn fat into fuel for exercise and to fix muscle tissue long after you have ended your exercise pattern. Personal training will help you train at the correct time and just as importantly, consume at the correct time.

#5 A Tailored Exercise Routine

If you enjoy a sport but wish to be “the absolute of the best”, not just seeking for a pattern 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 anything sport you play and enjoy so much, then you require personal training. A personal trainer will know a multiplicity of exercise and nutritional diet solution to absolute suit your individual requires. People come in all shapes and sizes with different metabolic rates, different skeletal structure and different body mass. Personal training is important if you wish an one by one tailored exercise pattern to benefit from what you’ve got.

#6 Hitting The Wall

A lot of this is psychological in nature, where people in sight of the ending line, “hit the wall” and lose energy, drive and from time to time even the hope of ending the exercise pattern or weight loss solution program. inspiration and drive from personal training can help you break by means of that wall. It is easily a stubborn inappropriate conditioned instant response that requires to be broken so as to you construct a different belief system – a “can do” attitude, as opposed to “can’t go on” attitude, that has stopped you failing each time you take up a weight loss solution or program to burn fat. It’s inspiration not to take the first steps and to sustain your exercise pattern and weight loss program but motivation to achieve success and actually get the results your autopilot inner being has been depriving you of.

#7 Information

How multiple of you have trawled the net seeking for a singular diet solution, a singular weight loss solution, an exercise pattern or where to get, how to work with, or what is the absolute piece of equipment for a definite purpose. when we talk about fitness, healthy eating, diet solution, a personal trainer will be able to give you the answers you are seeking for – and although they do not know, they work with other professionals in personal training networks who will get all the answers you will require to get the results you wish.

#8 Rehabilitation

If you are getting back from an illness or an injury, personal training will take all these reasons into recommendation so that you don’t overextend yourself in your exercise regime or weight loss solution and be sure that your aerobic or anaerobic pattern is complementary to where you are in your physical recovery.

#9 Family Fitness

Why not involucre the whole family, children additionally, into a personal training program satisfactory for each member of the family. It signifies more time with the family and it might be made into being a fun event at the same time, it doesn’t matter what exercise regime, weight loss plan or fitness objective you are seeking for. an expert can make personal training fun for each family member.

#10 Beach Holidays & New Year Resolutions

How multiple of you have had an eye on summer and what to wear on the beach? How multiple of you are seeking for that “beach body” you wish to display in the sun? Personal training can help you develop your weight loss goals, taking into account the time you have left until your holiday and the singular weight loss solution you are seeking 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 normally do. Getting personal training in January can help you set your weight loss goals with tailor generated routines to burn fat or fitness plans to ensure you hold on fit and healthy it doesn’t matter what you consume during the holiday festive season.

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

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Personal Trаіnіng: Tор 8 Rеаѕоnѕ For Pеrѕоnаl Trаіnіng

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Lіfе can bе сhаоtіс аnd out оf соntrоl аnd реорlе uѕе that аѕ аn excuse nоt to trаіn but thаt іѕ асtuаllу a hugе rеаѕоn fоr fitness trаіnіng. Training can сhаngе your whole perspective аnd асtuаllу ѕаvе your life without you еvеn knowing іt… еvеn іf уоu are nоt directly аt rіѕk оf аnу іllnеѕѕ оr disease іn раrtісulаr.

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1) MONEY$$ 

In thе lоng run реrѕоnаl trаіnіng wіll ѕаvе you mаѕѕіvе amounts оf money. Pеорlе look аt реrѕоnаl trаіnіng аѕ an еxреnѕе. The rеаlіtу іѕ thаt it will еnd up ѕаvіng you thоuѕаndѕ of $$$ on іnѕurаnсе, hоѕріtаl and dосtоr bіllѕ аѕ well аѕ еxреnѕіvе medications. We аrе an instant grаtіfісаtіоn society аnd it іѕ hаrd for uѕ tо lооk thаt fаr іntо the futurе, but іt іѕ nоw a proven fact thаt реrѕоnаl trаіnіng wіll ѕаvе уоu mаѕѕіvе ріlеѕ оf hаrd соld $CASH$ іn the future.

So spend a соuрlе hundrеd a month nоw аnd ѕаvе $10-20K lаtеr. Alѕо, реорlе mау gо tо thе gуm for a couple hоurѕ a wееk аnd cause undеtесtеd dаmаgе саllеd mісrоtrаumа (ѕmаll unnoticeable іnjurіеѕ). Continuously doing “thе wrоng thіng” аnd саuѕіng thеѕе mісrоtrаumаѕ thаt buіld uр оvеr tіmе, often tіmеѕ lеаdѕ to a serious іnjurу – аll duе to improper trаіnіng – whісh again can cost уоu thousands of dоllаrѕ іn ѕurgеrіеѕ аnd рhуѕісаl thеrару. Also, whаt рrісе can уоu рut оn spending mаnу mоrе healthy уеаrѕ wіth your fаmіlу? 

2) Tіmе 

If you are trаіnіng рrореrlу уоu can ѕаvе уоurѕеlf mаѕѕіvе аmоuntѕ of time, and tіmе іѕ mоnеу (whісh goes rіght bасk to #1). If уоu are wоrkіng wіth a personal trаіnеr whо knоwѕ рhуѕіоlоgу аnd anatomy and thе rіght соmbіnаtіоn оf еxеrсіѕе аt thе rіght tіmе, thеn уоu can lіmіt trаіnіng to 2-3 hours a week аnd see аmаzіng results. Whеrеаѕ mаnу people mіght gо to the gуm fоr hours аnd nеvеr ѕее any rеѕultѕ. 

3) Productivity 

Wе hаvе еnеrgу ѕуѕtеmѕ іn оur body аnd if you trаіn рrореrlу уоu саn build those еnеrgу ѕуѕtеmѕ іn a wау thаt makes уоu 20% more productive. In соmbіnаtіоn with eating the right fооd, the energy can buіld аnd buіld. Whеn you’re mоrе productive уоu can dо mоrе аnd hаvе mоrе positive еnеrgу аt wоrk, whісh саn lеаd to mаkіng mоrе mоnеу. It will аlѕо rеduсе your lеvеl оf ѕtrеѕѕ as wеll as іnсrеаѕе уоur ability to соре with ѕtrеѕѕ making уоur jоb аnd life muсh еаѕіеr.

4) Be Mоrе аttrасtіvе 

Thе рrореr training will hеlр уоu burn fаt аnd gаіn lеаn muѕсlе, which will gіvе уоu a bеttеr fіgurе, brіng thе skin сlоѕеr to thе muscle (reducing wrinkles) but thаt’ѕ nоt thе оnlу thing. Whеn уоu аrе training аnd taking саrе of уоur body your hоrmоnеѕ аrе more bаlаnсеd аnd what mаkеѕ uѕ mоrе аttrасtеd tо еасh оthеr are Pheromones, whісh bесоmе ѕtrоngеr through trаіnіng.

5) Fееl bеttеr аbоut уоurѕеlf 

Pеrѕоnаl training adds a trеmеndоuѕ amount of ѕеlf-соnfіdеnсе аnd self-esteem. Thеrе is nо vаluе to feeling good. We аrе оnlу оn thіѕ Eаrth fоr a ѕmаll аmоunt of time; wе mіght as wеll feel good fоr as muсh оf іt as wе саn. Alѕо, реrѕоnаl trаіnіng hаѕ bееn ѕсіеntіfісаllу рrоvеn to bе mоrе роwеrful than аntі-dерrеѕѕаntѕ аnd аntі-аnxіеtу mеdісаtіоnѕ to kеер a роѕіtіvе mооd balance. 

6) Mаkе Life Easier –

It’ѕ еаѕу to ѕее thаt іf уоu are mоrе рrоduсtіvе, mаkе аnd save mоrе money, hаvе mоrе self-confidence аnd ѕеlf-еѕtееm, more еnеrgу аnd more love, then lіfе аutоmаtісаllу bесоmе muсh easier. Unfоrtunаtеlу, some people are аlwауѕ lооkіng fоr a ѕhоrtсut аnd wауѕ tо сіrсumvеnt thе nесеѕѕаrу work to gеt thеѕе numerous benefits оf personal trаіnіng. Whаt’ѕ even more unfortunate іѕ thаt these people еnd up fееlіng еmрtу аnd unaccomplished.

7) More Muscles 

Cоnѕіdеr thіѕ еԛuаtіоn: Wоrk = Force (muscle) x Dіѕtаnсе. The more muѕсlеѕ you hаvе thе easier іt is tо mоvе уоur bones, whісh mеаnѕ іt requires lеѕѕ еnеrgу tо mоvе уоur bоdу around. For example, іf you hаvе mоrе leg muscles and need to wаlk uр thе stairs еvеrуdау all dау іt wіll tаkе less еnеrgу tо dо ѕо. But smaller muѕсlеѕ uѕе a tоn of energy аnd уоu will be fatigued аt thе end of thе dау juѕt frоm walking uр аnd dоwn thе ѕtаіrѕ.

8) Bе a rоlе model to friends аnd family аnd thе world 

Wе are ԛuісklу bесоmіng thе unhealthiest nаtіоn in thе wоrld. It іѕ іmроrtаnt tо dо personal trаіnіng tо lead оur соmmunіtу members аnd fаmіlу members tо a hеаlthіеr lifestyle ѕо wе саn іn turn bесоmе a stronger nation mеntаllу аnd рhуѕісаllу.

In a world where реорlе аrе саrіng less and less about thеіr hеаlth аnd lооkіng for shortcuts, it іѕ the сооl thing to take thе road lеѕѕ trаvеlеd and rесеіvе аll thе аbоvе bеnеfіtѕ that will gіvе уоu a соmреtіtіvе аdvаntаgе in lіfе. A ѕtrоng реrѕоn instantly has аn еаѕіеr lіfе.

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How Do I combat Extreme Fatigue During my Period?

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First and foremost,  having a period are a struggle for girls and ladies out there. It is important for me to say this, plain and clear, before I share advice I have found through research or experience. Okay, now that we have cleared the air, let us begin.

If you want to fight fatigue, you have got to eat. Eat several meals all day long instead of three big meals. This keeps your energy at a constant level. If you allow your body to go without nourishment for too long, you may end up crashing and feeling exhausted. Get plenty of protein each day as well by adding a serving to each meal. It can be found in foods like chicken and fish, which will work to boost your energy and keep you feeling alert all day.

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Next, you do not just have to eat enough, you have to drink enough. Drink water, that is. “Drink water instead of soda and juices, which contain a lot of sugar. Water will keep you hydrated, which can prevent feelings of fatigue caused by dehydration.

This reminds me to mention something else, too, in relation to drinking, Avoid caffeine and alcohol while menstruating. These substances can make it difficult for you to sleep soundly all night, which can leave you feeling exhausted the next day. Relying on caffeine for a perk up will only make you awake for a short amount of time and will result in a crash that leaves you even more tired later. Talk about crashing and burning after drinking caffeinated drinks! I crash really badly after drinking caffeinated drinks in general, so I avoid them in my daily life.

Wisegeek.com shares the importance of including iron in your daily intake, especially when you are on your period. An iron deficiency can make an individual feel tired and worn out, and with added blood loss thisfatigue can become even worse. Iron supplements or an increase in the amount of iron in the diet can help keep levels of this vital nutrient high. Adding a B6 vitamin every day can also help, as well as making sure there is a sufficient amount of calcium in the diet. Together, these three key supplements can help reduce fatigue as well as other symptoms such as joint pain and muscle aches.

Before I forget, it is crucial that you get some exercise. According to livestrong.com, “Get some exercise each day. It can be something as light as a 30-minute walk. The important thing is to get up and get moving, which will give you an energy boost and allow you to rest more fully in the evening.

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Medical Treatment for Adrenal Fatigue

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Adrenal glands are an important part of your body. They are, “small, triangular-shaped endocrine glands, situated on the top of the kidneys. These glands regulate body’s stress response through the synthesis of catecholmines and corticosteroids, including adrenaline and cortisol.

Stress is usually the reason behind adrenal fatigue. Excessive stress may be due to work pressure, moving, change in job, death of a beloved one, marital problems and physical illness. Some other factors that contribute to adrenal stress are fear, anger, guilt, depression, anxiety, excessive exercise, physical or mental strain, sleep deprivation, trauma/injury, surgery, toxic exposure, chronic pain, chronic infection, maldigestion, malabsorption, chronic illness, low blood sugar and nutritional deficiencies.

Adrenal

Adrenal Fatigue is a condition that was first described in medical texts in the 1800’s. However, over most of the last one hundred years, doctors argued as to whether it was a legitimate medical condition or not. The main stumbling block to the recognition of Adrenal Fatigue as a scientifically valid medical condition was that science had yet to determine a way to test for its existence.

There are so many symptoms for adrenal fatigue. For instance, it causes weight gain, and an inability to lose the weight. There is also “High frequency of getting the flu and other respiratory diseases that tends to resist treatments” and “Experiencing upper back or neck pain with no apparent cause.” Next, there is reduced sex drive. There is also the difficulty in waking up in the mornings. Also forgetfulness is another symptom of adrenal fatigue.

There are more symptoms: there is the feeling of being lethargic in the evenings and still being unable to sleep. Furthermore, there are “cravings for salty, fatty, and high protein foods such as meat and cheese,” and an increase of PMS symptoms for women. It does not stop there. The “periods are heavy and then stop, only to start flow again a couple days later.

Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress. The unproven theory behind adrenal fatigue is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal.

Take your blood pressure while sitting down. Then, stand up and immediately take your blood pressure again. Your systolic (first) number should have raised 8 to 10 mm. If it dropped, you probably have adrenal fatigue. Pupil dilation exam — (Equipment required: Flashlight and a mirror) Look into the mirror and shine the flashlight into the pupil of one eye. It should contract. If after 30 seconds, it stays the same or, even worse, dilates, you most likely have adrenal fatigue. Pain when pressing on adrenal glands (located over kidneys).

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How to Beat the Mental Fatigue Associated with Stress?

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It is harder to deal with stress the older you get as the pressures of work, personal life, friendships, relationships, and dreams, goals, benchmarks become more demanding. So, what is a guy or gal to do?

First, there are cardinal rules about taking care of yourself. You probably know them: eat well and sleep well. Alan Li writes, “The simplest method for beating fatigue is to get enough sleep each night. Build a routine. Go to bed at the same hour every day and try getting up at the same time each morning. Make sure not to distract yourself by reading or watching TV late into the night and take whatever precautions you need to get an uninterrupted night’s sleep. Also, begin a regular exercise routine. Being in better shape gives you more energy to burn.

stress

Li explains, Eating regular nutritious meals helps your body keep in tip-top shape and lets you perform better. Be sure to eat breakfast, because failing to do so can leave you sluggish for the entire day. If you can’t find the time eat a healthy breakfast, consider snacking more often between meals to make up for it. Avoid eating junk foods with high fat and sugar content. The point is to make sure your daily meals are nutritious, healthy, and with controlled portions. Make sure you are drinking lots of water, taking lots of walks, moving your body as much as possible.

The stressors of a daily job, relationships, friendships, dating, marriage, engagement, or whatever is stressful for you, are plenty to handle. So, try to give yourself time outs, a leisure time, If removing these factors is impossible or impractical, try taking some time out of each day to listen to music, take a hot bath or doing anything else that you consider relaxing. Use your leisure time for relaxing rather than mulling over problems.

Finally, know your body and mind. Get to know when you are okay and when you are under the weather. And when you are under the weather, seek help. Seek medical help. As someone with Generalized Anxiety Disorder, I can tell you that I was used to living with the stress. But it does not have to be like this. You can relax. You can handle the deadlines, the fights, the pressures to perform at a high level.

Sometimes, you just need to have the right team on your side, cheering you on, supporting you, and giving you the help you need. It is not vain to need someone on your team. If anything, it gives you the courage, the confidence, the extra oomph to face daily struggles.

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When Does Fatigue Start in Early Pregnancy?

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Fatigue starts, for some people, right away during a pregnancy. Trying to pinpoint and make general statements about pregnancy for everyone. According to Mayo Clinic, “Fatigue also ranks high among early symptoms of pregnancy. During early pregnancy, levels of the hormone progesterone soar — which can put you to sleep. At the same time, lower blood sugar levels, lower blood pressure and increased blood production might team up to sap your energy.

As early as the first few weeks of pregnancy , hormones can rage as your body works to create and grow a tiny new life. Your body is working so hard that it’s no wonder one of the earliest signs of pregnancy is fatigue, which the American Pregnancy Association says can set in within as little as one or two weeks after conception.

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Between two to eight weeks, “Nausea is often one of the first warning signs that women may recognize as pregnancy. It can happen as quickly as the second week after conception , says the Mayo Clinic. While commonly classified as “morning sickness,” nausea in early pregnancy can occur at any time of day.

Afterwards, six to eight weeks later, your body starts to develop further. “Within six to eight weeks after conception, as your uterus expands, you may find yourself needing to urinate far more frequently. The American Pregnancy Association says that increased urination is a telltale sign of pregnancy. You may also find yourself craving certain foods, whether it’s pickles and ice cream or a big pizza. Food aversions also commonly appear within the first month or two after conception, and you may notice that some of your favorite foods suddenly make your stomach turn.

According to whattoexpect.com, there are so many tips to keep in mind. First, “Listen to your body. If you’re tired, rest. Pace yourself, keeping your body’s message in mind — and don’t try to be super (expectant) mom. Let the dishes wait until later, and turn the other way as the dust bunnies breed under your dining table. Don’t book activities — or take care of chores — that aren’t essential. Never been a napper — or a slacker? There’s never been a better time to try those on for size.

Another piece of advice is,  Ask for help. Don’t play the mother-to-be martyr. Let your partner know exactly how sapped you are, so he can do his fair share (and then some). If your friends or family ask if they can give you a hand, say yes — always! Having a pal pick up some groceries for you can mean you might actually have enough energy left to drag yourself out for a walk (before you drag yourself into bed).

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Natural supplements to help with fatigue

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Are you feeling tired? There are so many natural supplements out there to help you feel refreshed and energetic. One of them is licorice. “Licorice, also known by its botanical name Glycerrhiza glabra, is a sweet-tasting legume family herb. Licorice root is widely-used for a variety of ailments, including adrenal fatigue.

According to Dr. Sharol Tilgner, a naturopathic physician and author of “Herbal Medicine From the Heart of the Earth,” licorice directly affects your body’s levels of cortisol by extending its biological half-life, resulting in increased effectiveness of this stress-managing hormone.”

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Another natural supplement is Siberian ginseng, according to Livestrong.com. “Siberian ginseng, also known as Eleuthrococcus senticosus, is a Araliaceae-family herb. The root bark is used medicinally, and it has a bitter taste. Siberian ginseng is commonly used to treat exhaustion and weakness. Siberian ginseng is an adaptogen, meaning it balances your energy and helps you manage stress, trauma, anxiety and fatigue.

To help you deal with your fatigue and sexual aspects of fatigue, These Panax ginsengs enhance your stamina and memory. They also help balance blood sugar abnormalities and sexual dysfunction, which may be associated with adrenal insufficiency. All of the ginsengs increase your resistance to illness.

Furthermore, there are vitamins to keep taking in order to feel energetic, “Vitamins that are commonly recommended for adrenal fatigue include vitamins C and E. B-complex may also be helpful, as well as the individual B vitamins pantothenic acid, B6 and niacin. These vitamins and others, as well as minerals, may be derived from a diverse, unrefined whole foods diet as well as in supplemental form.”

Let us focus more on vitamin B a little more. “Also known as pantothenic acid, vitamin B5 serves an important role in the manufacture of adrenal hormones. It converts into a acetyl co-enzyme A in the human body, required for the production of cholesterol. Any disturbances in the levels of cholesterol could affect the release of steroid hormones such as cortisol, DHEA or progesterone, as these are all made in the adrenal cortex from cholesterol.

Finally, there is magnesium, “magnesium plays a role in the function of more than 300 enzymes in the human body. Carolyn Dean, M.D., explains how magnesium can help with the high stress loads associated with adrenal fatigue. The mineral reduces the catecholamine release from cardiac tissue; these hormones, which include epinephrine, can contribute to the anxiety and sleep disturbances experienced by those with adrenal imbalance.

As always, rest. As a workaholic, I can tell you that it is not always the easiest step to take a break. It is crucial to know when it is time to take time out and rest. So, rest up.

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What Personal Training Can Do For You And How To Know If You Are Being Trained Properly

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In their pursuit to lose some extra kilos, people quite often go for strict diets, which involve limits on the amount and type of food a person eats. Such extreme measures may help in reduction of weight for a brief period, but pose serious health hazards if carried on for a long enough time. Exercising periodically for some time under the supervision of a personal trainer is a lot better alternative than engaging in strict dieting.

However, a high percentage of people are not sure about the advantages of working with a personal trainer, and express suspicion as to how effective such a program would be. There are, actually a whole lot of reasons to engage a personal trainer.

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First of all, a personal trainer will create a comprehensive exercise plan for you and this will encourage you to attain your health objectives. This will help you become more driven towards your efforts to care for your fitness and overall health.

Secondly, a personal trainer, being a specialist, guides you on the correct exercises and techniques to use while working out, and will offer an exercise schedule and diet plan suited to your body and its specific requirements. Hence your self formulated exercise schedule and reckless attempts at eating less will be replaced by a more planned and concentrated program.

Thirdly, a personal trainer is more sincere to you than you tend to be with yourself, and can give you a correct picture of your fitness and health standards. Your road to a longer and healthier life will also be paved by a personal trainer who will plan for you strategies to battle against general health issues.

Fourthly, preventive measures against injury and quick recuperation from an injury can also be taught by a personal trainer, and he can make you informed enough to continue with your exercises without his instructions.

Lastly, a personal trainer makes you responsible enough to meet deadlines and abide by schedules, encouraging you to develop an ongoing approach to the maintenance of your new found good health.

In a personal training program, you and your fitness needs get complete attention from your trainer. A clear idea of your health needs and fitness aims is the first step to ensuring a fruitful personal training program. Moreover you can check on references, qualifications and experience of the trainer beforehand, and develop a good way to communicate once training starts. A cautious consideration of all these factors can ensure a very satisfying personal training experience.

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How to Get Leaner Without Losing Muscle Power

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You’ve finally done it! You’ve bulked up and reached the size you always dreamed of being! All of a sudden, you’re walking around like a human tank and people are diving out of the way when they see you coming down the hall…

It’s a great feeling being your biggest and you’ll be smashing your personal bests down the gym no doubt! But there’s a problem…

bulking

With all that extra size, you’ve inevitably put on at least some fat as well as muscle. This somewhat diminishes the achievement of bulking up. Whereas before you felt small, skinny and weak… now you’re afraid to take your top off down the beach because of all the flab.

You can’t win!

So is there a way you can have your (protein) cake and eat it too? Let’s dive in and take a closer look…

Why You Get Weaker When You Get Leaner

Bulking up is actually relatively easy once you know how. You just need to lift heavy weights a few times a week and then spend the rest of the time resting up and eating big. This is what most people really don’t understand about bulking – it’s actually the resting and the eating part that makes the magic happen!

And as it happens, resting and eating is also what helps to make you stronger. The reason for this is that when you relax and eat a lot, you’re putting yourself in a calorie surplus. As far as your body is concerned, you have plenty of excess energy and it can do whatever it likes with it. That means you’re going to build plenty of muscle and build plenty of ‘fast twitch’ muscle fiber – the explosive powerful kind.
This type of muscle is highly inefficient from an energy consumption standpoint but that doesn’t matter to the body as long as you’re in a caloric surplus.

Conversely though, when you start eating less and/or exercising more, your body will need more energy. That means it can’t afford the running costs of your fast twitch muscle fiber and it will get replaced with the alternative ‘slow twitch’ kind.

And as a result of all that, you’re now going to be left with less explosive power. Did you know that couch potatoes actually have quite a lot of explosive power for this reason?

The Solution

So what’s the solution?

Of course the first thing is to taper slowly from your high carb, high protein, low activity lifestyle. Try to more gradually introduce extra activity and reduce the amount that you’re eating.

At the same time, you also need to think about ways you can protect all that muscle you’ve built. Supplementing with BCAAs can help to do this for example.

More important though, you need to start training with heavy weights. When you do that, you’ll be telling your body that you need that fast twitch fiber and you’ll be learning to use the fiber you have more effectively. This strengthens your mind muscle-connection and it allows someone as thin as Bruce Lee to be as powerful as he was.

Switch to heavy lifts around your 1-3 rep max and you’ll stand the best chance of hanging onto that strength!

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Injury Prevention for Body Power and Endurance

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Jumping into any physical exercise routine without the proper warm up phase would only put the individual into the path of possible injury.

Therefore it is very important to have some sort of warm up routine or have some precautions taken to ensure a injury free exercise routine.

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Staying Safe

The following are some of the recommendations that can be effectively used to avoid possible injury:

Having a routine physical fitness test would be a good idea, as the individual will be able to gauge from a professional view his or her current capabilities levels and then design the workouts accordingly.

Gradually increasing the intensity and time spent on each workout session would be better than just using a uniform guideline provided for as a whole. With the gradual additions the individual is able to better avoid injuries as the body will be slowly introduced to the changes rather than being “shocked” into compliance.

Having the advice of a personal trainer at hand is also something to consider if the individual is not really savvy with the various workout equipment and routines. A personal trainer will be able to provide the assistance that will help the individual make better and safer choices.

Warm up exercises can never be underestimated for it value. This phase will condition the body to be ready for the impending exercise routine, and this is especially important if the routine involves vigorous movements.

For some people starting a workout session on an empty stomach is something that they have grown used to over time, but for the less experienced exercise buff, having a light nutritious meal would be recommended. This food intake will help to keep the mind alert thus avoid possible injuries from occurring.

Advanced Training Techniques

Firstly it should be noted that advanced training techniques are only suitable for those who are already in good physical shape and have already been exposed to regular and fairly vigorous training sessions. These sessions should already be done on a regular basis.

Getting Advanced

The following are some advance training techniques that are popular both for its apparent benefits to the body and also for its innovativeness.

Supersets 

This type of exercise routine would involve the immediate switching of exercise routine as soon as one style is completed. Ideally there should be about 2 – 3 different workout style done is succession.

The idea behind this technique is to create more blood flow into the pectorals and provide an intense effective training for the chest muscles.

These sets can be designed to focus on the same muscle group using different exercises, or the focus can be switched to other muscle groups, but the main idea is to stay with the routine without any breaks.

Exercises such as bench press, dumbbells flys, bicep curl, triceps pushdown, leg press, leg extensions are just some of the ones used.

Negatives are another option that is considered very powerful for building strength. This involves the positive and negative elements in the exercise routine, where the positive focuses on the contracting and the negative focuses on the stretching parts of the routine.

Here the individual is expected to “hold” the exercise position for longer than necessary to create the pressure on the exact area being focused on, and if the ability to do so is possible without much effort, then there should be additional pressure added.

The ideal gauging time frame should be about 5 seconds. Examples of which may include bench press, close grip bench press, wide grip pull ups and preacher curls.

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Why Aren’t You Seeing the Results You Want?

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A lot of people mistakenly believe that they need to have a highly complex training program with an elaborate list of supplements and an iron will in order to get into shape. This is why people will spend so much money on personal trainers, on gyms, on creatine, on protein shake and on programs like ‘Insanity Workout’.

But that shouldn’t be true. In reality, as long as you stick to a relatively decent training program and you’re consistent, you should see results. Even if you are just doing a few press ups every night, this should be enough to bring about some positive change in your body. Could it be better? Sure. But it should be enough to do something.

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So if that’s what you’re doing and your training is genuinely consistent… why aren’t you seeing any results? Well, there’s a few reasons…

You’re Not Giving it Your All

The first and most likely cause here is that you aren’t giving your training enough effort. It’s not enough to simply go through the motions when you lift weights or perform CV; you need to really push yourself and you need to work hard enough to feel the burn or the pump in your muscles and you need to feel the sweat forming on your body.

One big mistake you might be making then is leaving the TV on while you train! This can distract you from your workout and prevent you from really focussing on and engaging the muscles while you’re lifting or moving.

The Rest of Your Life is the Problem

If you’re training as hard as you possibly can and you just can’t seem to shift those last few pounds, then you might need to take a look at the rest of your training regime. What you’ll probably find is that you aren’t as active the rest of the time as you could be.

We are not designed to be largely stationary 24 hours a day and then to workout intensively for 30 minutes. If you really want to be healthy and fit, then you should be constantly resting or training. Take a look at your routine then and see where you could fit in more walks, more runs or perhaps an exercise class.

Your Hormones Are Getting in the Way

If you have the wrong hormone profile, then your body will be prone to burning fat and muscle for energy rather than storing it. That makes you an ectomorph. Or perhaps you’re someone who stores fat very easily and can’t lose any weight.

This could be caused by some kind of medical condition. Speak with your doctor about the possibility that you might be suffering with low testosterone, hypothyroidism or polycystic ovaries.

Even if you aren’t clinically ‘unwell’, it may still be the case that you have low testosterone, low T4, or poor insulin sensitivity. Luckily, there are normally things you can do about this situation. One of the best options is to train more regularly. Another is to eat more. Fix your hormones and you’ll make training much easier.

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How You Can Control How Fast (or Slowly) You Age

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No one wants to get older but unfortunately, until they discover an elixir of youth, it’s fairly unavoidable.
But just because you have to get older, no one said you had to do it quickly. And no one said you couldn’t age well and keep your youthful good looks, energy and health!

Many of us make the assumption that getting old automatically has to mean getting covered in wrinkles, losing our ability to walk around and eventually developing incontinence and dementia. As it happens though, none of the-se things are inevitable and most of them are only partially related to age!And you can see this too just by looking around!

aging

While some people seem to be struggling to stand up straight and remember their name at age 65, others are still playing sports and writing books well into their 80s and 90s. Is the difference entirely genetic? Not at all! In fact, there are numerous lifestyle changes that can make all the difference to the way you feel as you age and many of the problems that are associated with old-age can actually be avoided entirely.

So yeah, Aging is still inevitable. But the way you age is almost entirely up to you! The difference comes down to your knowledge and your ability to apply that knowledge to make the most of your own body and health. YOU have the choice and the sooner you take action, the more effectively you can stave off the most unappealing aspects of getting older.

Yes, that’s right, this isn’t just a book for ‘old people’. It’s for young people too. In fact, it’s more aimed at young people because you are the ones who have the time to ensure you get the very most out of your body and mind as you get older.

But How Do You Slow Aging?

Anyone can claim that Aging is something you have control over. The hard part is backing that claim up with some hard evidence. How can you really slow down your Aging? And how can your decisions end up putting your body in ‘fast forward’ mode?

Here are some examples…

Mobility

A lot of people will tell you that your knees have a finite amount of time be-fore they start to tire out. The same goes for your back. But more and more, we’re discovering that’s not true. The ‘functional strength’ crowd are making it very apparent that you can keep on training into old age and that in fact, things like running should give you more longevity.

The problem is just the way we’re training. And our lack of activity generally. The way it goes for many people is that they stay very fit and healthy when they’re younger because they run around, play sports and generally en-gage in activity. Once they’re middle aged though, they slow down and they start sitting at the computer all day long.

Their metabolism slows down yes but most of the changes they see in their body are really a result of being constantly stressed and constantly static. This results in muscle imbalances caused by maintaining the same posture for so long and it results in injury when they do get active. Don’t use your back long enough and it’s sure to go when you try and lift that suitcase!

This injury then leads to ‘corrective’ posture and biomechanics. You have a bad knee or back, so you put more weight on the other leg/you hunch over. This in turn means that you actually exacerbate the muscle imbalances that you already had. And the longer this goes on, the more of a hunch and a limp you can start to acquire and the more pain you can expect to experience. The solution is not to be less active but to be more active – while making sure to use the correct technique.

Energy

Meanwhile, staying active can also boost your energy levels and help you to start feeling better. That means the tiredness and sluggishness that we feel as we get older again isn’t inevitable. Actually, when you combine the right exercise regime with the right diet, you can increase not only your heart strength and circulation but also the efficiency of your mitochondria.

Mitochondria are the small ‘energy factories’ of your cells. They exist to help you convert glucose into use able energy (ATP) and their number and strength is one of the big determining factors that influences your energy output and the way you feel. In fact, differences in mitochondria have been suggested to be one of the main differentiating factors between the energy levels of young children and those of older individuals. It’s why kids seem to be able to run around and around in circles for hours screaming, without ever tiring out.

Nutrition

Nutrition is also responsible for a large proportion of the problems you’ll struggle with as you get older. Contrary to popular belief, many of the health issues associated with old age are actually cumulative and result from years of poor nutrition. A lack of nutrients can lead to problems with vision, problems with hormone production, problems with bone density and much more. Thus by eating the right diet, you can stave off numerous con-ditions and stay healthier and stronger into older age.

Toxins, Cell Damage and Heart Problems

Many of the health complaints associated with old age can also be com-bated with the right lifestyle. Sure, it’s always possible to be unlucky and to suffer from cancer with no ‘cause’ as such. But this is much less likely if you are able to protect yourself with the very best, healthy lifestyle choices.

For example, heart disease is one of the leading killers in men by far but it is very much possible to reduce the risk of this problem by getting plenty of exercise and sticking to a diet designed to keep your blood pressure and cholesterol at the most desirable levels.

Brain

The same rules apply to your brain as to the rest of your body. In other words, if you keep your nutrition up and actually keep using your brain it will stay nimble.We’ll get into all of this and a lot more in greater detail in the subsequent chapters but hopefully this is enough of an explanation to make a believer of you.

The point is, you do have control over the way you age and if you take the right precautions then you can stay healthy, mobile and able well into older age. This article is going to act as your road map and your blueprint to help you do exactly that. Follow these tips and you’ll be able to fortify your body against the invading forces of old age!

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