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personal trainer

How To Choose The Right Personal Trainer

If you have a very specific set of fitness goals and have been struggling to reach them on your own, it is important to get qualified help. Learning how to choose the right personal trainer is the very first step in this process. These professionals can help you establish the right diet and exercise routine for success.

Experience and overall qualification or two of the most important factors to consider. You want a provider who has undergone all of the necessary training and accreditation for providing these services. While some people might call themselves professional trainers, it is vital to verify that they have all of the related certifications in place.

How long a provider has been working in this industry is another critical factor to review. A person with ample experience will have had plenty of opportunities to test different theories out ad determine how well they work. This trainer should also be confident and capable of working with a wide variety of personalities and determining which strategies are best for helping different people build their confidence and motivation.

Training styles are important factors to consider as well. Some people have a very aggressive approach that requires people to surpass their own perceived boundaries while strengthening both their minds and their bodies. This type of training can foster improvements in all areas of life by creating positive and proactive mindsets and by encouraging people to rise to the different challenges that they are facing.

Other personal trainers take a very relaxed approach. They encourage their clients to work gradually towards balance and marked improvements in their overall life habits. With their help, people can set feasible weight loss and fitness goals that they are capable of actually achieving. They can also enjoy long-term maintenance of the physical changes that their lifestyle alterations create rather than simply losing weight and then putting it right back on as they return to their former ways.

Find out how the professional will be providing his or her services as well as this will have a significant impact on how convenient it is to work with this person. Some trainers are willing to come to your location. This is ideal if you have all of the gym equipment that you need right in your home. Others work directly at local fitness facilities and can provide you with all of the guidance that you need as you workout on the fitness equipment that is present in these locations. There are even professionals who have their own gyms or fully equipped gyms inside of their homes. You have to find an arrangement that you feel comfortable with and one that fits your schedule.

It is vital to choose a personal trainer that you can communicate with easily. You also want to make sure that you and your provider have a good rapport. If it is difficult for you to express your goals, frustrations, and concerns, it will be difficult to establish a relationship that is ultimately conducive to success. Make sure that your provider is a good communicator, friendly and personable so that the two of you can easily work towards your goals.

Being able to talk with your provider is also important for being able to form realistic goals. No matter what you want to accomplish by working with this professional, it is important to have a realistic time frame for doing it. Many people are so eager to rush into a program that they fail to consider the amount of time and effort that it will take to get them where they want to be. The best trainers help their clients establish practical expectations and solid plans for successfully meeting these expectations.

Many of these personal trainers offer a very flexible range of services which allows people to find options that are best in line with their own budgets and needs. Shop around for a professional who can offer a service plan that works right for you.

You may be able to work with this professional cheaply if opting to take part in sessions as part of a smaller group of like-minded individuals. Some providers offer hourly, daily or weekly rates. It is important to commit to a plan that is financially feasible for you to maintain over the long-term.

Look for indications that your trainer is committed to ongoing training. Like every other skilled provider, it is important for trainer to stay current with changes in the industry, and the latest research on muscle development and nutrition. As new training options and equipment are introduced, you want this professional to provide you with access to the latest and most innovative strategies for balancing body weights, building muscle and getting fit.

Find trainers at the Register of Exercise Professionals

Essential Equipment for a Home Gym

Fitness is an important aspect of day to day activities of many people. There are many advantages to exercising than just being in great shape. This is why more and more people are beginning to include working out into their daily routine.

Before, many people used to believe dieting was the solution to all their problems, but the many studies that have been done have shown what you eat is just a small percentage of good health. This is why people opted to be more physically active by going to the gym and doing other activities like swimming, running, walking, cycling, etc.

Many people have limited time from their schedule and finding time for going to the gym can be a challenge. Many of the time, people have free time on weekends but not on weekdays.

To get the benefits of working out, a person must go to the gym a certain number of times in the week, making it hard for many people. The solution to this problem is having your own gym at home.

Having a gym at the comfort of your home gives you the chance to save a lot of time and workout anytime you chance. You won’t have any restrictions because you would follow your routine.

There are many different types of equipment out there and choosing the right one can seem like an uphill task. You might find yourself in a position where you have to do a lot of adjustment to your room to accommodate the new equipment.

There is also the risk of blowing your budget if you don’t know what you ae going to get. One mistake that many people make when buying home equipment is buying what they don’t need or too complicated to use. Below are essential fitness equipment for a home gym.

Cardio Training Equipment

A cardio training equipment is any equipment that helps you sustain smooth and continuous movement and an elevated heart rate for at least 20 minutes. If you are willing to spend over £500, then the best option is an electric treadmill, rowing machine, stationary bike, or ski machine. These machines usually require between 25-30 square feet per unit.
If you have £100 or less to spend, then you can go for a jumping rope, stepping machine or aerobic exercise videos and DVDs.

Strength Training

These are equipment’s that are designed to strengthen muscles. They usually play a role in weight loss, body shaping and functional fitness. If you have allocated strength training equipment £500 or over, then you can go for the All-in-one multi-gym. These usually come with an adjustable weight training bench, suspension resistance trainer, and adjustable barbells. You need between 35 and 50 square feet for this equipment. All-in-one gyms are usually recommended because they have a reduced risk of injury when a person is in an unsupervised setting.

For people with £100 or less, Hand weights, resistance band and a low-end bench is the ideal option.

Balance equipment

These are equipment that usually provide balance when performing like doing crunches or lifting weights. The equipment usually improves balance, muscle stamina, strength in core muscles and posture. Soft foam exercise pads, burst-resistant stability balls, wobble boards and gel-based balance beams. The balls are usually sold by the height of the intended user and can range from 45 to 75 cm.

Whatever you decide to purchase, please remember that the best equipment is only good if you use it. If you are unsure as to how motivated and focussed you can be for working out at home then start small before buying more expensive gear.

The Importance Of Hydration

Anyone that is into fitness should understand the importance of hydration. Water and other forms of hydration are a must for those that have to get things done physically, and you have to make sure you take breaks for getting hydrated many times while working out.

As you get a sweat on during your workout it’s important to replace those lost fluids. Your body will eliminate toxins through sweating so staying hydrated also give the body the medium to get rid of the nasties.

To help keep my electrolyte balance healthier I tend to make up my own “sports drink”. Most so-called “energy drinks” are packed full of sugars, and I prefer something simple and cheap.

Add 900ml of good quality water to your bottle, and then mix in 100ml of fresh orange juice. Then add a pinch of sea salt. I find this works wonders, and tastes great.

When you start to get dehydrated, you will not be able to continue working out past a certain point. This means that you’re going to lose out on being able to work on yourself and get stronger.

It’s also important to drink after your workout, and I’d recommend the same mixture.

The main benefitss of drinking water can be summarised as follows;

  • Keeps Your Body Cool
  • Elimination Of Toxins
  • Helps With Mental Focus
  • Delays Fatigue
  • Speeds Up Recover Times

As you work out regularly, your metabolism will change, and it becomes very important to stay hydrated at all times. I recommend that you always have water with you.

Do your best to avoid teas, coffees, and soft drinks, all of which dehydrate your body. The occasional trip to Costa or Starbucks is fine but do your best to retrain yourself and create new, and healthier, habits.

Eating Well To Grow Muscle

The UK has a problem. There is an epidemic of obesity and people who are dangerously overweight. The sad part of this problem is that most of these people would prefer to be fit and healthy. However, there are many who have decided to fight back by eating properly, exercising, and eliminating stress.

For people who want to build muscle mass it can be quite confusing. There are many conflicting articles online that say you need to do it slowly and with this or that specific exercise programme. Other articles will tell you that you can do it quickly with a combination of supplements and specially designed exercise routines.

Most people who want to gain muscle mass become or physically fit are not professional trainers, and therefore they wonder what the best way to accomplish this is. These people also live a very busy lifestyle as the majority of us do. They do not have the time to spend hours in the gym or research which is the best exercise routine for building muscle mass.

For all of those type of people there is some good news. There is a way that you can gain a lot more muscle mass while at the same time doing less training. The answer for this may surprise you because it is not complicated. It will not cost you an expensive monthly membership fee. You will not be required to buy costly muscle building supplements, many of which may not work for you.

You will however be required to change your eating habits because the secret to building muscle mass is simply better nutrition. You will find that there are dedicated exercise enthusiasts who train very hard. You will also find that many of these enthusiasts care little about nutrition. Therefore, much of the time that they spend training is for not.

However, why would these dedicated people not be concerned about their nutrition? The reason is quite simple. They feel that nutrition and good eating habits is a complicated subject that is too difficult to understand and therefore they avoid it. Consequently, they do not make the connection between nutrition and training.

If you are going to train hard, you should also learn to train smart. When it comes to nutrition, you train smart by understanding how nutrition works in conjunction with being fit and gaining muscle. This principle will work for people who are simply trying to get into better shape or for people who are serious about gaining muscle mass.

People who are trying to gain muscle mass need to understand the benefits of lean beef. A three-ounce serving of lean beef provides you with 154 calories. At the same time, it provides you with ten essential nutrients. These nutrients include B vitamins, zinc, and iron. These three ingredients are conducive to muscle growth.

It should be stated that not all proteins are equal. Building muscle requires protein, and lean beef provides the body with a high-quality protein and a high level of amino acid. The amino acid will work with your body’s insulin which will promote muscle growth.

Is your target to lose weight? You’ll be happy to know that you will receive the same amount of protein with 3 ounces of lean beef as you do with 1 ½ cups of beans – but with a reduction of 50 % of the overall calories.

Another nutritious gem that will help you to gain muscle mass is chicken. Chicken, like lean beef, is also important for muscle repair and maintenance, weight maintenance, and bone health. Chicken is a great nutritional choice for anyone, and it is delicious. You can prepare your chicken in so many different ways. Also, both lean beef and chicken are reasonably priced compared to other meat choices.

Finally, to help you with your new, nutritional muscle mass building diet you should include cottage cheese. Cottage cheese is almost pure casein protein. This type protein is slow digesting which will optimize muscle maintenance. For people who go for long periods without eating it is a perfect choice. It also has an abundance of vitamin D and calcium. Always purchase the low-fat or non-fat version.

If you include these three simple food items into your diet you will notice a quicker building of muscle mass.

Using Dumbbells To Help Develop Strong Arms

Strong arms look attractive and powerful, which is one reason a lot of men like to focus on their biceps, and they use weights such as dumbbells to give them that desired look of big strong arms.

If you have never worked out with dumbbells before and are thinking about starting a workout program, there are a few things you must know.

It is very important that you exercise responsibly, meaning that you don’t overdo it when you first begin. Since you are new to dumbbell workouts, putting on too much weight at first can easily strain your bicep muscle. If that happens, you could be out of action for a week or so and lose your initial impetus and motivation.

To build strong arms with dumbbells it is important that you design a workout routine that takes into account each muscle in your arm. Luckily for you there are many good dumbbells workout routines online that you can copy from. These are exercise programs that professional bodybuilders follow, and now you can too!

One of the main things when first starting out is that you need to use proper form. Again, there is a real risk of injury when you aren’t practicing the proper form or using too much weight.

At first you should go at your own pace, and then gradually add on more weight as you intensify your workout program. But there is no rush, eventually you will get to your desired level, so stay patient and keep with the program you are on. There are advanced programs out there, so when you are ready to move on, they are always available to you.

One aspect of working out that many people overlook is stretching. People think that just because they are working out with dumbbells that they don’t need to warm up. It is essential that you stretch and warm up your body before doing any type of exercise. This gets your heart pumping and blood flowing throughout your entire body.

A cold body is not going to respond well if you just start picking up weights. It is very easy to cause muscle strains when your body is not adequately prepared for a workout.

To learn proper bicep curl technique look online to see pictures of various bodybuilders. They will show you step by step how to get the most out of a dumbbell workout. Again, proper form and technique is crucial to the success of any workout, especially when you’re trying to achieve greater muscle mass. This is true for your biceps, as you perform these exercises the right way the quicker they will grow.

All the movements that you perform should be controlled and not wild in nature. If you are acting like a crazy person trying to lift up too much weight, or you keep going long after you’ve exhausted the muscle, you run the risk of hurting your back or some other part of your body. Keep a nice even flow to your bicep curls, and soon enough you will see your muscles grow big.

Working with dumbbells can be an excellent way to increase strength in your arms. In addition to your biceps you want to work your triceps and forearms too. You need to sculpt your entire arm to truly get that desired look that many people love to see. With proper technique and form, looking at how the professionals do dumbbell exercises you can achieve great things with your arms.

Many top bodybuilders were in your shoes at one point, just learning how to create a perfect set of arms. Take your time, get proper guidance, practice diligently and you will see the results.

Steps That Will help you Improve Your Fitness

Have you started to work out and you are not sure on how to maintain or improve on your fitness? The following steps will help you improve on your fitness easily and fast. Research Depending on what you want to achieve, you can do a research of the best exercises for your body and for how long you will be doing it For the diet, you can do research of the food that contain good and bad fats and by doing this, you will be able to come up with a good fitness routine which will be of great help.

Keep the routine According to the research you carried out, organize the best routine that will suit you depending on your work schedule. You can also choose to consult an expert in the fitness field if it’s possible to find one. Always try following the routine without letting up.

Healthy diet

Balanced diet is of great importance for improving on your fitness. Reducing the level of calorie intake into your body is one of the major foundations to improving your fitness.

Always eat paleo food when you feel hungry and try to burn the extra calories to reduce the amount of fats in the body. By drinking at least 10 ounces of water 30 minutes before taking a meal will help to make you feel full, meaning that you will eat less. Try to change your diet just a little, like drinking water instead of sodas and eating fruits instead of fat saturated food.

Exercise

Exercises are of great importance to maintaining and improving you fitness. You can do various types of exercises depending on what you want to improve on For example, strengthening the muscles, you need to lift weight, do squats, site ups, pushups, pull ups sprinting and biceps curls. Always remember to do this so that the whole body will be strengthened and to stay fit. Participating in sport games will also help to improve your fitness.

Circuit training

This is doing exercise for different parts of the body in rotation. By doing this you will be able to reduce the chances of getting injured and also help you have a balanced look of the body. Like you can try, pull ups for arms, sit ups for stomach, squats for thighs, sprinting for endurance, pull ups for arm and also exercise to strengthen the back.

Stay motivated

After doing all of the above steps, motivation is key for improving the fitness. At times you may feel tired depending on what you have been doing but, you can choose to join a group exercise class, listen to the favorite music which will help you feel relaxed. You can also choose to write your success and dreams on a wall whereby, when you read it, you feel motivated and this make you start working out

Eat Your Way to Fitness

A healthier, fitter body is attained by eating the right foods and exercising. Exercise along will not do it Here are some of the foods you need to eat to get that banging body:

Blueberries

Packed with anti oxidants, a serving of blueberries is probably the best food for fitness. Eat half a cup a day for as long as they are in season. When using them in recipes, be sure to cook them as little as possible. Vitamin C is easily destroyed by heat.

Garlic

Add some garlic to any meat dish or soups and stews in general. Garlic fights fungi, bacteria and viruses. To drastically reduce your risk of developing cancer, eat six cloves of garlic a week.

Beans

Beans are a healthy carb with a low Gl. They also provide proteins. Beans are rich in folate, iron, vitamin B and potassium. Besides all these nutrients, beans have lots of fiber which helps you digest food better.

Lemons

Lemons are packed rich with vitamin C. One lemon gives you all the vitamin C you need for the day. Add a lemon to your drinking water and your tea. Squeeze lemon juice into your meat, chicken or fish for a better flavor. Lemon juice can also be squeezed onto your salads for a fresher taste.

Yogurt

Yogurt is a great source of calcium, potassium and vitamin B. It also adds more probiotics to your stomach. Yoghurt can help calm an upset stomach.

Broccoli

Broccoli is rich in Vitamin K and C. To preserve all of the vitamin, consider microwaving it instead of steaming or boiling. Broccoli contains a lot of flavanoids which prevent cancer.

Liver

Liver is one of the best sources of iron; besides many other minerals and vitamins.

Dark Chocolate

Dark chocolate has more cocoa powder which lowers blood pressure and introduces more anti oxidants to the body.

Salmon

Salmon is not just a source of protein. It is also rich in vitamin B and D. Salmon is rich in niacin which boosts memory.

Sweet Potato

Sweet potatoes are rich in vitamin A. The more orange fleshed the more vitamin A they have It also contains folate.

Oats

Oats don’t just provide energy. They reduce cholesterol and blood pressure. Oats are also high in fiber which means they keep you full for longer.

Mushrooms

Mushrooms are not just tasty – they are healthy too! Full of biotin, vitamin B 12, copper and chromium.

Walnuts

Walnuts are packed with omega 3s which help to reduce cholesterol. Taken at night, they help to regulate sleep.