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August 25, 2010

How Often Should You Work With A Personal Trainer?

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Rhonda Filetti @ 3:29 am

As a personal trainer for 10 years, I have worked with clients as infrequently as once a month and as frequently as 6 times a week. A good rule of thumb is the less experience and knowledge you have about exercise, the more necessary it is to meet frequently especially in the beginning. Maybe you have been working out a long time but you still need that accountability so one weekly appointment is enough. Some people are motivated to workout on their own and just want to ‘check-in’ once a month to get some new material. There is no right answer because it depends on your particular needs and wants. Below are my recommendations:

If you are totally new to exercise, schedule 2 or 3 appointments a week for at least 3 weeks. The beginning of a new attempt to start exercising is a critical time. Most people fall off in the first month due to injury or lack of motivation. Think of all of the people who make new years resolutions to get in shape. You know as well as I know that the odds are not with them that it will last. If this sounds familiar, you have to break the pattern!

If falling off your exercise schedule is a pattern for you then I suggest having once or twice weekly appointments with your trainer indefinitely. Here’s why: An appointment with your trainer once a week makes you accountable and that’s good. I have clients that I’ve worked with once or twice a week for 9 years and counting! Before they started working with me, their exercise came in waves. Not now. I keep them on track. I can’t tell you how many times I’ve had clients say to me “I never would have worked out today if we didn’t have this appointment.” Be honest with yourself, there’s no shame in admitting that you just won’t do it on your own but then do something about it. Trainers understand.

Lots of people know what to do at the gym but they can’t seem to get to the gym. If you know you have a hard time making it happen I suggest maintaining a weekly appointment with a trainer. So often my clients will say to me “I never would have come today if we didn’t have this appointment.” Accountability is a perfectly fine reason to have a trainer. Keeping that appointment on the calendar ensures that weeks and months aren’t going to go by without working out. It’s easy to blow off a workout we schedule with ourselves it’s a lot harder to blow off a workout scheduled with you trainer.

Of course another big part of this decision is how much you can afford. I suggest figuring out your budget and telling your trainer what you can spend. Then ask your trainer what they think would be the best way to spread out the sessions. I always encourage my beginner clients to do more sessions in the begging and then start spreading the gap. So, let’s say my beginner client can do 10 sessions. I would do 3 appointments the first 2 weeks, 2 appointments the following week and 1 appointment for the last 2 weeks. Here’s why: Practicing repeatedly with your trainer will ensure that you know the correct way to exercise using good form so that you won’t hurt yourself. Also, it’s very important in the beginning of any exercise program to get off to a good start. Meeting your trainer frequently will help you gain the momentum you need to carry you through a successful long-term program.

I think it’s safe to say that if it were free, we would all love to have a trainer to work with several times a week. Even trainers would love to have a trainer! Unfortunately, most people just can’t afford it, not for the long term anyway. The good news is that having a trainer doesn’t have to break you bank. Trainers charge different rates so look for someone in your budget. Don’t be shy about asking if their rates are negotiable, many trainers offer sliding scales and discounts. If you talk to them about what you can afford, they can help you so that you get the most out of your money. My #1 suggestion is to not try to stretch a dollar in the beginning. Start out with several sessions in the beginning and eventually distance the time between sessions. It may seem like a lot of money but if you re lucky enough to find a trainer you enjoy and if you’re getting results, I am confident that it will be worth every dime!

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August 16, 2010

Complex Carbohydrates Diets

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Marion Jones @ 5:41 am

When many of us make up our minds to follow a diet, we are overjoyed because we are eventually going to shed that unwanted weight. All we need is the necessary diet info. However, usually, a few months down the road and not only have we not shed much weight, but we are also disappointed with our diet.

Why does something like this occur you might ask in exasperation? Well, the reply would be that we are not eating the correct combination of foodstuffs to burn the surplus fat off. Following a diet that has complex carbohydrates foods which are healthy for you could be the solution to all whole diet dilemmas.

When you start any of the diets, the first thing that you will be told is the diet info of what food you can eat and what types of food are bad for you. According to most low carb diet info, amongst the many bad foods will be various complex carbohydrates foods which you really must have for your body to function well. The most sensible approach to take with those diets is to understand the low carb diet info behind them and use the diet food lists that they give wisely.

This way you will definitely lose weight, because the foods that you will be eating on your diet are the types of food that can make you lose your hunger pangs. By not wanting to consume lots of food, you won’t be snacking on junk food and piling on the weight. According to most low carb diet information, complex carbohydrates foods for long lasting energy will release the amount of energy that you need, on average, throughout the day.

According to most low carb diet info, these foods also have the necessary dietary requirements that we need for our bodies to grow healthily. You should, however, remember the low carb diet info that the best way to have a fantastic looking figure is to maintain a healthy balance between all of the complex carbohydrates foods in the other groups and to include regular daily exercise into your lifestyle.

When you go shopping for your dietary foods, stop a moment and see if the foods that you have planned for your meals, according to the low carb diet info you have, will help you in the long run or if you will be feeling worse than you do now. The reason is that many of the foods in these various diets don’t take your body’s health needs into account.

If you don’t eat the right foods, you can end up with various illnesses and other complications that you had no problems with when you used complex carbohydrates foods like fruit and vegetables that were part of your normal eating habits.

Remember that, according to most low carb diet info, you must take into account the health requirements of your body as well. Including fantastic tasting complex carbohydrates foods that you usually love to eat anyway, make dieting fun, especially since you are not really dieting. What you are doing is making a lifetime change for a healthier future.

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August 7, 2010

How Walking Can Help You To Lose Weight By Raising Your Metabolic Rate

Filed under: Uncategorized — Tags: , , , , , , , , — Fiona Fuller @ 11:24 am

More and more people are beginning to realise the many advantages of walking as a way to take exercise. It’s easy to do – it’s a low impact, low intensity, low injury risk workout that you already know how to do. It doesn’t need any special equipment or training and you can do it wherever and whenever you feel like it. You can walk in the street, in the park, on a treadmill – wherever you like and you can fit it into you day when it’s most convenient for you. It’s suitable for people of all ages as well.

If you’re trying to lose weight then walking is ideal. Keeping an eye on the amount of calories that you take on board is great – but dieting alone is not a very efficient way to shed the pounds. The combination of dieting with regular exercise will give you much better results. First of all, you will burn calories whilst you exercise – and that’s good. But secondly, regular exercise will actually raise your metabolic rate – the rate at which you burn calories. Even when you’re not exercising the rate at which you burn calories will be higher and this will help to deliver good weight loss results for you.

The health benefits which walking is capable of delivering are very impressive. It can lower the risk of heart disease and stroke. It can help to reduce your blood pressure level. It can help to improve your cholesterol levels. It can help to reduce the risk of diabetes. It can even help to lower the risk of contracting certain types of cancer. It will give you more energy and leave you feeling less tired throughout the day. It will help you to sleep better at night. It is effective in fighting anxiety and depression. Recent research in the UK suggests that it might even be effective in fighting off Alzheimer’s disease.

That’s got to be enough motivation for you to consider including walking in your exercise program. As mentioned previously, you don’t need any special equipment. A good pair of comfortable shoes is all you need to get started.

One item of equipment that you might find useful – although you don’t strictly need it, especially not when you’re just starting out – is a pedometer. This will help you to record your progress and they can be set to display in terms of calories burned, number of steps taken or distance covered – whichever is most meaningful for you and helps to keep your motivation level high.

If you haven’t exercise for a while, or if you have any medical conditions, it’s a good idea to seek the advice of your doctor before you start walking (or any other new exercise program for that matter). It’s also worth remembering that, even although walking is a relatively low intensity exercise, it’s a good idea to stretch your muscles before setting off on your walk. Take your time and start off slowly – you can build up both in terms of speed and distance over time. Some gentle stretches when you have completed your walk are also a good idea. This will help you to avoid any strains and ensure that you achieve all the aforementioned health benefits in the most effective manner.

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July 18, 2010

Losing Weight Fast

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 4:27 am

Other than physical appearance, weight affects a person in various ways. It could be the overall standard of life, self-confidence, depression, health risks, or physical incapabilities. There are a lot of plus-points to weight loss, which is why a lot of people are searching for a weight loss technique that will trim down those excess kilos and get a great, jaw-dropping body.

The first thing that an over-weight individual ought to do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of a proprietary weight loss technique. To shed excess pounds fast and effectively, four aspects of one’s life has to be changed: what to eat, how to eat, behavior and activity level.

Below are some fast recommendations that can affect an over-weight individual’s life:

1: Quick weight loss consists of a multi-faceted plan that is made up of mindset, exercise, and, in some cases, dietary supplements. Start by learning a diet regimen that can be effortlessly adopted into your current lifestyle. Start an exercise plan that includes at least fifteen minutes a day brisk walking, running, swimming and/or dancing.

2: Set realistic targets. The ability to focus and have a proper mindset enables someone on a diet to rapidly shed those extra pounds. With discipline and a proper mind set, a dieter will never be discouraged and lose focus.

3: Listen to what your body is saying. Every person’s metabolism behaves in a different way to the various quick weight loss programs. Substitute one plan for another to judge the body’s reaction. An exercise program must be suited to your body, because some are not able to exercise as strenuously as others. If walking is all that you can do, then walk, for this is one of the best exercises. Don’t forget that muscles burn calories, so try to put on a little more muscle – it looks good too.

4: Eat more fibre since it makes a person feel full sooner and stays in the stomach longer, slowing down the rate at which you will want to eat again. For example whole grain bread will remain in the gut longer and stave off hunger longer than white bread, which converts to sugars faster. giving you a quick sugar spike, which soon passes, making you hungry again.

5: Keep away from fried food especially deep-fried, as it contains a large amount of fat. However, although fish and chicken appear to be leaner than beef, this white meat can contain more fat than beef when it is fried. It is recommended for those on a strict diet opt for grilled food as it does not contain much fat after the food is cooked.

6: Take lots of fluid. Drinking at least six to eight glasses of water a day keeps the body ‘flushed’ and because weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

So, all in all, discipline and consistency is the key to fast weight loss. Light dieting, exercise and the right nutritional supplements taken regularly everyday will result in a faster weight loss than having a huge, but short-lived campaign followed by a return to the bad old habits, because this only results in adding more weight than before the weight loss plan was started.

Owen Jones, the author of this piece, writes on many topics, but is currently involved with our blog why can’t I lose weight? If you have an interest in losing weight, please go over to our website now at Why Can’t I Lose Weight? Unique version for reprint here: Losing Weight Fast.

July 16, 2010

A Hollywood Diet Should Be Healthy And Have Long Term Results

Filed under: Uncategorized — Tags: , , , , , , , , , , , , — Noemi Mayberry @ 9:20 am

There are hundreds of different forms of a Hollywood Diet and as many different stars that have designed or become spokes models for other well known diets. There are both good and bad diets available that have been endorsed by well known people.

Many of the quick loss diets suggest drinking a beverage for two or three days just to get into an outfit for a special occasion. This is extremely unhealthy, will not have a long term result and can be expensive.

Kirstie Alley has created a new plan for weight loss that appears to be one of numerous benefits other than weight loss. The plan addresses all areas valuable to maintaining the weight including addressing the body, mind and what you eat.

Most diets have a food plan that includes horrible non textured food or taking numerous pills on a daily basis. This plan, the Organic Liaison, includes recipes for delicious meals that are organic and healthy.

Her program for weight loss has been designed to ease the person into a change in diet from eating unhealthy to eating organic. Her design is also meant to be a fun way of losing weight with the many different tools available on the site. There are areas to communicate with others on the same plan and charts for monitoring weight loss.

Kirstie was a previous spokesperson for the Jenny Craig program and has somewhat designed her plan around these ideas as the plan worked well for her. Her program also offers several different supplements that can be taken as optional for assistance with sleep and colon cleansing. The supplements are healthy and inexpensive.

A Hollywood Diet should be one that does not encourage crash diets or beverages designed to be the only source of consumption for several days. Choose a diet that is smart, healthy and will be beneficial for your mind as well as your body.

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July 11, 2010

Losing Belly Fat By Dieting

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , — Owen Jones @ 5:08 am

The method of getting rid of the unsightly and potentially dangerous fat deposit around the waist cannot be undertaken seriously without a satisfactory belly fat diet, because the process has to start with a good diet, if it is going to work. You must have the right mental approach too, but it is not enough on its own.

You need to analyze your eating habits carefully, identify the good and bad foods that assist or impede the weight loss process and eliminate the bad ones. There are many options of belly fat diets available online and most of them stress the importance of sticking to a low-calorie routine.

Everyone knows these days that wholemeal, unprocessed or brown grains, seeds, certain vegetables, fruits, lean meat and fish should be the main ingredients of any diet and it is the same for a belly fat diet too. Another useful approach to use against that stubborn layer of fat around the waist is the use of good fats or oils in your cooking and the best examples here are olive oil, soy and flax oil as well as monounsaturated fats from avocado pears and seeds. Nutrients like these control the appetite, meaning that they reduce the pangs of hunger by producing a feeling of satiety.

One advantage of a belly fat diet is that it creates excellent benefits for the whole digestive system, which means that constipation and bloating will be eliminated, thereby permitting your body to purge itself of toxins. Toxins can also be flushed away more easily if you drink plenty of water, fruit juice and green tea for instance.

Furthermore, a good night’s sleep of approximately eight hour’s sleep, together with moderate physical exercise will encourage the effectiveness of any belly fat diet that you may choose.

Some of the belly fat diets offer suggestions for different breakfasts, lunches, dinners and snacks, so that the dieter does not have to count calories – a sort of pick-n-mix approach. But it is far better to find lists of foodstuffs with portion sizes and their calorie count, so that you have enough flexibility to enjoy a wider variety of food.

It is not important for this article, which line of attack you want to take: high fibre, low carbohydrate, high protein, vegetarian, or fruit only, it is always a good idea for you be conscious of what you are putting on your table, because this will enable you to make a clearer identification of what works and what does not work for the loss of belly fat in your own individual case.

The chief objective of any belly fat diet is to burn more calories than you consume. If you do not accomplish this, no positive results will appear even after all the dietary changes you have implemented.

Whether you decide to go for calorie control or you would rather continue with a slightly adjusted form of your normal diet combined with more physical exercise, it is up to you, but you have to make certain that you avoid any dangers and excesses of any kind and try to take a central-course approach to weight loss, so that you might enjoy your accomplishments in a fit condition.

Owen Jones, the author of this article, writes on many topics, but is currently involved with losing weight quickly. If you have an interest in losing weight, too, please go over to our website now at Why Can’t I Lose Weight?

June 9, 2010

Is Walking An Exercise Form That You Should Consider?

Filed under: Uncategorized — Tags: , , , , , , , , , , , — Hamish Hayward @ 10:49 am

Health and fitness is a huge multi-million dollar business. There are all sorts of miracle drugs and health supplements available – at a hefty price more often than not. There’s no shortage of diet and slimming pills on the market either – because for many people, exercise is an activity which is primarily intended to produce weight loss.

More traditional options – such as a trip to the gym – are also quite expensive. Monthly membership fees can be very high. Some people will prefer to exercise at home – but even then, home exercise equipment, such as bikes, treadmills, rowing machines and cross-trainers can be quite costly. They also take up a fair bit of space around the house.

Those who don’t have enough space to make home exercise equipment a viable proposition are still well catered for. There’s a never ending supply of home fitness DVDs available on the market – usually endorsed by TV fitness gurus or celebrities cashing in on their fame. A recent addition to the home fitness industry which is proving to be very popular, is the Nintendo Wii – or, to be precise, the Wii Fit program for use on the Nintendo Wii. Many people find the option of exercising at home, in the familiar surroundings of their own living room to be an extremely attractive one. The fact that the Wii can be used as a computerised personal fitness trainer, monitoring progress and setting goals, is another big selling point.

As well as the gym memberships, the DVDs, the exercise equipment – and even the games consoles – a lot of money is spent on apparel and accessories. Fitness shoes, baseball caps, sweat bands, jogging pants – they all cost money. It’s important to look good while you’re getting in shape. With the right brand name on it lycra can cost more per square foot than silk.

However, there is one way to exercise and get in shape which costs very little and which can deliver very significant health benefits. Walking is a great way to take exercise which can help you to lose weight, look better, feel better and deliver a whole host of additional health benefits. Walking can help reduce the risk of heart disease and stroke as well as helping to lower your blood pressure level. It will give you more energy and help you to sleep better. It can combat anxiety and depression. It can even reduce the risk of certain types of cancer.

It’s an impressive list of health benefits for a form of exercise which requires no special equipment, is practically free and can be fitted into your day whenever it’s most convenient for you. There’s no requirement to shoe-horn a trip to the gym into your schedule – and there are no monthly membership fees to pay. All you need is a good, comfortable pair of shoes and you’re good to go. So get into the habit of walking more often – you’ll be pleasantly surprised at how quickly you see results if you walk on a regular and consistent basis.

Boost the effectiveness of your walking workout with Fitflops fitness shoes. They’re specially designed to increase the amount of work your lower body muscles perform during normal walking activity. Both women’s and men’s Fitflops are available in a wide choice of colors and styles.

June 5, 2010

How Walking Can Help To Improve Your Health

Filed under: Uncategorized — Tags: , , , , , , , , , , — Hamish Hayward @ 9:55 am

Walking is a great form of exercise which sadly, considering the numerous benefits that it makes available, is all too frequently overlooked by many people. It’s a form of exercise that’s suitable for almost anyone. There’s no need for any special equipment, training or expertise. There’s no need to make time for a trip to the gym either (and no membership fees) – so you can fit it into your daily routine as and when it suits you best.

The drop out rate for walking is lower than almost all other exercise types, and it can be undertaken up to ages where other exercise methods would not be suitable for the majority of people. It also has the benefit of being a low impact workout which, compared to other exercise options, has a very low risk of injury.

Perhaps we have a “no pain, no gain” mentality – but it can be difficult for many to credit that an exercise which is so easy, cheap and readily available can deliver significant benefits. However, the list of benefits is lengthy and they are well proven.

Walking can reduce the probability of strokes and heart problems. It can help to reduce your blood pressure. It can counter depression and anxiety, improve your mental well being and your mood. Walking regularly will give you higher levels of energy – you will be less fatigued throughout the day. It can even lower the risk of contracting certain forms of cancer and recent studies suggest that it can lower the probability of Alzheimer’s. For a lot of people, one of the key attractions of walking will be the fact that it leads to weight loss and a reduction in body fat.

It’s an impressive list of health benefits which is, in fact incomplete. There are a number of other benefits attributable to walking but those listed above should serve to illustrate just what an effective and beneficial activity it is. In order to achieve these benefits, small changes in your daily routine are all that’s required. Walking for as little as 30 minutes a day will have a positive impact. If you can build up to 10,000 steps daily – equivalent to 5 miles a day for most people, and more easily achievable than you might think – you will really notice the benefits. You will feel better and look better.

One commonly offered piece of advice is to leave your car in the garage and walk to the shops, work or school. If the distance involved is too great then you can still find plenty of other opportunities to build walking into your daily routine. For example, if you travel anywhere by bus, why not get off a couple of stops before your final destination and complete the remainder of your journey on foot? Take the stairs instead of the elevator from time to time. Go for a short fifteen minute walk at lunch time. These are just a few examples of how very minor changes can help to produce significant health benefits for you.

Don’t forget to seek the advice of your doctor before starting on any new exercise regime – especially if you haven’t exercised for a while or if you have any long term medical condition. However, the key to achieving the health benefits on offer is consistent and regular exercise. There’s absolutely no need to over exert yourself or get all hot and bothered. Make walking a regular part of your daily routine and you will soon look better, feel better, have more energy and, most important of all, enjoy life to the full.

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June 2, 2010

Need To Lose Weight?

Filed under: Uncategorized — Tags: , , , , , — Natasha Bane @ 8:04 am

It has been said that losing weight is almost impossible. However, I can say that losing weight can be both easy, and fun. It is extremely unnecessary to be caught up in spending hundreds of dollars on diet plans, or working out everyday for five hours a day, this will not get you to the weight you want to be. All that you really need to make this work is a change in your diet, a steady and regular workout routine, and a positive attitude. By following these rules you will be able to lose weight and be satisfied with the way you look.

Step One:

The first and most important thing to change when looking at losing weight is your Diet. There is nothing more important when trying to lose weight then diet. It is true that a lot of those diet plans work, however you can do exactly that from your home without having to go in debt because of it. All you really need to do is stick to the daily carb limit, and keep your fatty acids, and trans-fats down. Stay away from soda or foods that are high in sugar and fats. Eat little and often, and drink a great deal of water, this will help speed up your metabolism. It is important to take in the right amount of carbohydrates throughout the day.

Second:

Make a workout schedule! Working out is almost impossible without the motivation to do so, this is because many people need motivation to continue to get the results they desire. A study showed that 80% of people who start working out regularly quit withen the first month, and that same 80% if they had stuck with it would have seen results in the month following. Dedication is all one really needs inorder to lose the desired amount of weight. Find someone to workout with, or hire a personal trainer to help keep you motivated and on track.

Third:

Get and keep a positive attitude. This may seem shocking, but it is extremely important. If you have a positive attitude, it will help keep you motivated and on task when it comes to losing weight. This will help you get excited in pushing yourself to lose the weight to make yourself a more fit version of yourself. Go out there and do it. Stay positive.

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May 31, 2010

The Positive Impact Of Regular Walking On Health And Fitness Levels

Filed under: Uncategorized — Tags: , , , , , , , , , — Hamish Hayward @ 9:41 am

When you consider the benefits of walking as a form of exercise, they’re almost too good to be true. Reduced risk of heart disease and stroke, lower blood pressure, increased lung capacity, reduced risk of depression and even a reduced probability of certain types of cancer. Add in weight loss, increased energy, and generally feeling better and the list of benefits is truly amazing.

You also need to bear in mind the fact that walking can be fitted into your daily schedule at a convenient time for you. Neither are there any costly monthly membership fees for the gym. In fact, you would be forgiven for wondering why more people don’t integrate walking into their exercise routine. Another point to remember is the fact that you don’t need any special equipment, any expertise or any training. A good, comfortable pair of shoes are pretty much all that you require to get started.

Possibly people may not be including walking in their exercise program because they simply aren’t aware of the many potential benefits to be gained by doing this. We still have something of a “no pain no gain” mentality and this might make it seem implausible that a low impact workout such as walking could have such a positive impact.

However, the evidence is irrefutable. There are some truly excellent benefits available by incorporating walking into your exercise program. The key thing is consistency – exercise needs to be taken on a regular basis. It should, ideally, form a part of your daily routine.

Opportunities to do this are plentiful. Walk to the office and leave the car at home. Forget the elevator and use the stairs every second time. Take a short 10 or 15 minute walk around the block during your lunch hour instead of slouching in front of the computer. When carried out as a matter of routine, small changes can have a large positive effect.

Of course, the fact that the effort required is so small may be part of the problem. Many people may find it hard to believe that they will achieve such a high value of benefits based upon such a small investment of time and effort. One possible way to overcome this, should you find yourself in this category, would be to use a pedometer. Use this every day to record the number of steps you take, the distance you cover and the number of calories you burn.

It should quickly become evident that relatively minor changes to your daily routine – going on foot instead of driving for some journeys for example – can have a major impact on your health and fitness. Measuring and verifying the benefits of your walking activities could be all the encouragement that you need to motivate you to exercise on a regular basis and reap the rewards in terms of health, fitness and overall well being.

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