Best Personal Trainers in Brisbane

By Sheldon Bray

Fitness ball exercises have come a long way since the 90s and personal trainers in Brisbane agree that fitness ball exercises can help various parts of the body. People in Brisbane often benefit from fitness ball exercises since these exercises help them to lose weight and tone their muscles. This article will elaborate on a few tips and techniques that personal trainers in Brisbane will implement while helping clients use the fitness ball.

Before beginning exercises using the fitness ball personal trainers in Brisbane will ensure that you have stretched for at least 5 minutes. Stretching muscles before using the fitness or medicine ball ensures that your muscles do not get cramped while using the ball. Stretching exercises also warm up the body which helps you burn more calories while using the fitness ball. The personal trainer will also ensure that the ball is properly inflated so that the client can properly support himself on the ball. Fitness balls that are not properly inflated do not serve the purpose since they do not support the weight of the client while he exercises. Fitness balls that are properly inflamed are firm to touch.

The medicine ball is one of the most useful exercise equipments since this ball ensures that your back, neck and knees do not get strained while exercising. The fitness ball prevents injuries related to stressing out muscles and it also prevents injuries related to overdoing weights. Clients who have a weak back may be asked to use a back support belt. Fitness balls should definitely be used with caution but when used right these balls can improve flexibility and muscle tone. After using a fitness ball it is important to do cool down exercises since using an exercise ball can be strenuous for many people. Many people think that exercise balls do not provide a high intensity workout but personal trainers will tell you otherwise since the fitness ball actually is very useful.

Your personal trainer will ask you to balance yourself on the ball so that the ball does not move and then he or she will ask you to perform the desired exercise. There are a variety of exercises that can be performed using the medicine or exercise ball. One of the good exercises many personal trainers in Brisbane ask their clients to perform involves exercising the buttocks and hamstrings. To perform this exercise the client has to lean over the ball placing his hands flat on the floor and he will also need to place his knees on the floor. The client then pushes up one of his legs while bending his knees while steadying the ball with his body weight. This exercise should be repeated 10 times in 2 - 3 sets but depending on your fitness level and regime your personal trainer in Brisbane will ask you to do more or less repetitions.

There are various abdominal exercises that can be performed with the fitness ball. The most basic abdominal exercise consists of the client balancing his lower back on the ball while keeping his feet firmly on the floor. Personal trainers in Brisbane often stand by the client and watch him perform this basic exercise before allowing him to practice more complex exercises since this exercise teaches the client how to balance himself on the ball. While balancing yourself on the ball your personal trainer will ask you to put your weight evenly on the ball and to place your feet firmly on the ground so that the ball doesn't shift. Most personal trainers show the exercise before allowing their client to do it and they also make sure that the client does it properly to avoid injury of any kind.

One of the popular exercises that many personal trainers in Brisbane ask their clients to perform is the twisting exercise. This exercise requires the client to stand straight while holding the fitness ball in front of his chest. The client needs to keep his arms straight and he then has to twist sideways while keeping his feet apart. While performing this exercise the client needs to twist his waist and not his hips. This exercise works out the obliques, arms and abs simultaneously. Depending on your fitness levels your trainer will ask you to perform 10 repetitions and 3 - 4 sets of this exercise. - 31828

About the Author:

Sheldon Bray is the author of Personal Trainers in Adelaide Can Show You Good Abdominal Exercises.

Abdominal Exercises Help You Lose Fat On Your Tummy.

By Richard

If you have heard about the benefits of personal trainers then you must be well aware that personal training is much better than working out by yourself in a gym. Personal trainers help clients perform exercises better and they keep the client motivated till the client reaches his goal. There are many personal trainers in Adelaide who can help you meet your goal of losing weight, toning your body or build muscles. These trainers are trained to help you out with various exercises like abdominal exercises, back exercises and arm exercises so that you can meet your goal as soon as possible. The following paragraphs will elaborate on a few ways personal trainers in Adelaide can help you with abdominal exercise.

Abdominal exercises not only help you lose fat on your tummy but these exercises also help you gain strength in your abdominal region. Most people who perform abdominal exercises on their own often feel that they do not get maximum benefits since they do not have any one to correct them. Personal trainers in Adelaide can help you out with abdominal exercises by watching over you while you work out and correcting you when you do something wrong. These personal trainers have been trained to spot a wrong movement and they know how to correct any wrong movement.

People who perform abdominal exercises on their own are prone to neck injuries and back injuries since they do not perform the exercises correctly. Personal trainers in Adelaide will make sure that you perform the exercises properly and they will show you safe ways to exercises. Most personal trainers perform the exercises and show the client how it is done so that the client understands the right movements. Personal trainers act as spotters which means that they make sure that you perform the exercises well and you do not hurt yourself while you do the exercises.

Most people who are new to exercising find it hard to continue exercising their abdominal region after a few days since abdominal exercises seem uninteresting to most people. Personal trainers motivate clients to continue working out without taking a long break and they remind you of your goals. Since you will be selecting a personal trainer in Adelaide who is located close to your place, you always have an option to phone or meet the trainer in case you have any questions. It is important to note that some personal trainers do not entertain queries when they are not with you but if you have something important to ask then they will most likely be willing to help you. If your personal trainer in Adelaide does not entertain questions outside the scheduled time then you can note down all your questions and ask your trainer while he is with you. Many personal trainers in Adelaide take the time to explain to clients the purpose of performing a certain exercise and they also explain to the client the best way to perform that exercise.

People who work out on their own often forget to sip water in between exercises and this leads them to feel tired fast. Personal trainers ensure that you take rest in between exercises and that you sip small amounts of water so that you remain hydrated. Depending on the package you have signed up for your trainer may be offering you a customized diet. If you have signed up for a customized diet then your personal trainer in Adelaide will explain to you the benefits of eating certain food and the disadvantages of eating certain foods. He or she will design a diet that will be easy to follow and healthy for you. People who want to build abdominal muscles often take the wrong amounts of protein shakes. Your personal trainer will help you understand how much protein shake you should take, at what times and he will also tell you about alternate ways to take the shakes if you don't like taking them a certain way.

Due to all the reasons mentioned above personal trainers can definitely help you perform abdominal exercises well. If you feel that you want to reach your goal fast then you should consider searching for a personal trainer in Adelaide who is known to deliver results. - 31828

About the Author:

Sheldon Bray is the author of Personal Trainers in Adelaide Can Show You Good Abdominal Exercises.

Learning Kick Boxing with Personal Trainers in Brisbane

By Sheldon Bray

Kickboxing is a sport that consists of combining the methods used in boxing along with kicking. This sport is often used by women to protect themselves from others and many women in cities like Brisbane opt for these sports. Since this sport cannot be learned by reading a book or watching a video it is important for you to find a good personal trainer in Brisbane to help you learn kick boxing. This article will help you understand the basics of kick boxing and what you can expect from your personal trainer in Brisbane.

Kickboxing styles can be distinguished based on the region they originate from. The main kickboxing styles include the Japanese style, American style and European style. While searching for a personal trainer in Brisbane it is important for you to select a trainer who has experience in teaching your preferred style.

The American style of Kick boxing is often used by personal trainers in Brisbane. In the American style the two opponents are allowed to hit each other using their fists and feet. Strikes are allowed only above the hip and not below. Striking the opponent by using of some of the body parts like elbows, shins and knees is completely forbidden in this style.

The European style of Kick boxing is also used by many personal trainers in Brisbane. In this particular kick boxing style there are three main sub categories. The first sub category consists of using force and speed to defeat their opponent. This technique is known as semi contact. Both hand and foot techniques are given equal importance in this type of kick boxing. Movements like punches and kicks are allowed but they are strictly controlled. The second sub category of kick boxing is known as medium contact and in this method punching and kicking is allowed. The third kick boxing sub category is known as full contact method and the main aim of this method is to beat down the opponent using all the possible hand and feet moves.

Like all other sports your personal trainer will be first teach you basics of kick boxing and as your form improves he will start teaching you advance techniques. All kickboxing personal trainers in Brisbane start with teaching the right way to stand and the right way to kick. Some of the common kicking techniques that will be taught to you include the front kick and side kick. In the front kick technique your personal trainer in Brisbane will teach you how to kick the face or chest of the opponent using the hell of your foot. Since the side kick technique is more complicated, your coach will teach you this technique only after you have mastered the basics. Other foot techniques that will be taught to you include semi circular kick, circle kick, jumping back kick and jumping side kick.

After you have learned the correct posture and correct leg movements you will be taught the right arm movements. Once you have learned the basics your trainer will then teach you basic hand techniques like jab, punching, upper cut and cross. The jabbing movement consists of moving your arm in a straight direction to either the head or feet of the opponent. Depending on the style of kick boxing you choose your personal trainer in Brisbane may also teach you cross counter techniques, half hook techniques, overhand techniques and half swing techniques. Some special hand techniques that may be taught to you include the straight short punch, the flying punch and the back fist.

The reason many people in Brisbane opt for personal kick boxing training is because they have noticed that this sport cannot be learned without the guidance of a trained professional. Personal trainers in Brisbane have been trained so that they can help you learn kick boxing easily. Many people who have learned kickboxing from professional trainers feel that without a proper coach they would have given up on the sport within a week of starting. If you are interested in learning how to kick box to protect yourself then you should consider finding a local trainer who has the expertise and knowledge required. - 31828

About the Author:

Sheldon Bray is the author of Personal Trainers in Adelaide Can Show You Good Abdominal Exercises.

The Contra Costa Boot Camp Workout Is A Great Way To Kick Start Your Commitment To Fitness

By Ben Pate

Obesity is an epidemic that is running rampant not only in the United States, but across the globe. There comes a time in everyone's life where they have to make a decision to get their weight back under control and start to live a healthier lifestyle. Getting started is not always easy, but the Contra Costa weight loss boot camp offers that little extra push to get things rolling.

The name is something that can definitely be scary, but you don't have to worry about any drill sergeant standing over the attendees screaming at them to get them up the hill. The camp is meant to provide motivation and knowledge about how to eat and exercise properly. Regardless of how fit or unfit you are, everyone can benefit from the program.

The program is a daily workout regimen that lasts for four weeks. However, this program is more about running around in the woods. The camp is set up with nutritionists and sports personal trainers that will help train its members on every aspect of working out properly and setting up a diet that will get them healthy again.

Women who want to lose weight will often fall victim to one of the many weight loss scams that are out on the market. Let us make one thing very clear here, sustained weight loss will never happen quickly. Any diet that sheds massive amounts of weight over a very short period of time will end up doing more harm than good.

The one way to take weight off and keep it off is to eat right and get some type of exercise every day. Amazingly enough, there does not really have to be a massive time commitment to stay in shape. It may take some effort to get there, but the maintenance aspect of it is pretty simple. This is where the Contra Costa Boot Camp will help in setting up that program and offer motivation to keep it going.

Nutritional counseling is beneficial because the average person simply has no idea what foods are good for them and which ones are not. There is so much bad information out there because companies will make anything sound great so that they can sell it. Swedish fish are fat free, but can you have a diet that is nothing but them and expect to lose weight?

So what can you expect from this boot camp in terms of workouts and commitment? The camp is held every day, Monday through Friday, for about an hour. After a few weeks, people can really start to see their results and it is not out of the question to lose 2-3 pounds a week. This is a great weight loss rate and because of the exercise and nutrition changes, the weight will stay off as long as you stick with the program. - 31828

About the Author:

If that day has finally come where it is time to make a change and be committed to it, let the exercise trainers of the Contra Costa body boot camp get you pointed in the right direction.

The Impact Running Has on Muscles

By Cliff Pape

People usually have two main reason why they run for exercise. They usually run to burn fat, and improve their cardio conditioning. Running however, impacts the body in other ways. One area usually overlooked is its impact on muscles.

Running can definitely have an impact on the body, and it can be positive or negative depending on how you go about the process. When you are running, you will need to use the proper method of running that will improve and enhance you muscles in a positive manner.

You impact all the muscles groups in the body when you run, it does not just affect the legs like most assume. So when you are running to workout, you are developing your body as well. You will burn excess fat, because running is known for shredding fat like few other exercises can. This is why many runners have such a desirable and amazing physique.

However, it is important to point out that when you overdo it with running, you can end up burning your own muscles as fuel. This means you will end up decreasing the amount of muscle mass you carry. Why does this occur? The reason is that when you run for too long of a duration or with too elevated of a heart rate, your body will opt to shift from primarily burning carbs and fat and into the realm of burning muscle.

When this happens, the result on a physique can be disastrous. Specifically, the runner can end up with a very thin physique with literally no muscle mass. Clearly, that is not the look people would want to embody in their appearance.

Of course, there are ways out there to avoid burning muscle when you run. First way being cutting the duration of your workouts. Also, training in aerobics heart rate stage opposed to anaerobic stage is advisable. This is a safer way to train since anaerobic training results in an incredibly high heart rate.

Increase protein intake is also highly advised when you are running. Muscle is a form of protein, and adding protein will ensure muscle mass in maintained. Just make sure not to overdo it with protein shakes since they have a high calorie count.

And it does not hurt to add a little weightlifting to your workout routine. If running burns up muscle, you can always lift heavy weights to rebuild some of the muscle mass that has been lost. You do not even have to lift an enormous amount of weight as even moderate amounts can deliver excellent results. - 31828

About the Author:

Cliff Pape is an elite Houston Personal Trainer who can give you quick and fast healthy results. Cliff has been a personal trainer for many years now and he will work with you in your exercise routine and diet in order to get in the best shape of your life. So follow the link to his site where you can get the body you have always desired! Personal Fitness Trainer Houston

Why You Should Consider An East Bay Sports Personal Trainer

By Ben Pate

Becoming and staying fit should be one of your top priorities as it can really affect your health. Staying healthy is one of the best gifts that you can give yourself. There are a great many benefits to exercise such as health, less stress, less depression, more energy and so on. If you have trouble motivating yourself to do some exercise, then you may be able to benefit from the services of an East Bay Sports Personal Trainer.

If you are already a member of a gym, they might have exercise personal trainer that are included with the price of your membership or for an additional fee. These trainers are normally fine, but you may consider hiring one externally in order to find one that meets all your requirements. Before you hand over a lot of money for your training sessions you want to feel confident that the trainer is going to give you what you need.

First and foremost you want to know that your personal trainer knows what they are talking about. Check up on their qualifications so you know that what they are getting you to do is based on real knowledge. Some trainers will have done short training courses, which are fine, and others may even have completed university degrees in biometrics or something similar.

Talk to your potential new trainer about the type of experience that they have. They may even have a specialization in an area of health or exercise that suits your needs well. If you find a trainer like this, they will be able to put together a program using specialized knowledge to improve your results with their training.

As well as being qualified for the job you also have to consider the kind of trainer you want or need. What type of motivation do you respond best to? Are you in need of someone easy going, or is a drill sergeant the type of instructor that you need to push yourself towards your goals?

When shopping around for your personal trainer, you should see if any of them are offering special deals. Sometimes they have introductory prices where you can try a session to see how you go with them. You might even find a free first session and with this information you will be able to see if you mesh well with them.

When you have settled on the personal trainer that you want to help you, then you should discuss with them a program. You should have them devise the program with the exercises that will maximize your results. It is also a great idea to talk with them about the kinds of exercise that you like doing and see if they can incorporate some of those into the routine too.

Getting an East Bay personal trainer can help to motivate you towards your goals. It will also help to ensure that you are doing the right type of exercises to get the results that you want. A personal trainer may even reduce injury since you will be corrected in your technique. - 31828

About the Author:

Find an East Bay personal trainer: click here. Or to read more about the benefits of personal training, visit http://www.eastbaytrainer.com.

Zone Diet

By Cliff Pape

Barry Sears, a former researcher in biotechnology at the Massachusetts Institute of Technology, created the popular zone diet, a diet that condones eating calories from carbs, proteins, and fats in a balanced ratio. The Zone Diet works on the 40:30:30 ratio on calories eaten daily as carbohydrates, proteins, and fats. Though under slight scrutiny, some studies have been done to prove that the diet actually produces weight loss.

Sears got the name "The Zone" to describe proper hormone balance in the body, when the insulin levels are at a steady rate and glucagon levels are not elevated, anti-inflammatory chemicals are then released. These effects are similar to taking an aspirin, minus the side effects. Sears said the 30:40 ratio of proteins to carbs causes this to happen.

Unfortunately, there is no evidence to prove that eating in this manner affects hormone levels. The eventual goal is that the human body gets in caloric balance, thus eliminating the need to store excess calories and fat. It is impossible for the body to store and burn fat all at the same time, and Sears believes that it could take a significant amount of time to bring the body to such a state that using stored fat as a source of energy actually causes the weight loss.

Dr. Sears also provides another important feature of his diet in his later books. The intake of a specific ratio of Omega-3s to Omega-6s plays a key role in losing the weight. Dr. Sears is thought to have made the consumption of Omega-3 fish oils popular.

Sears describes a Zone meal as eating a protein potion the size of the palm of the hand and eating as many raw vegetables as desired. He says to eat as many carbs as needed to maintain mental clarity since the brain needs glucose, and to consume enough monounsaturated fats that hunger pangs are kept at bay.

Like many other diets, the Zone diet gets criticism from the best of them. The American Heart Association warns about the popularity of diets that get most of their calories from protein. They also pointed out that by allowing so much meat, there are risks of high amounts of saturated fat. Sears has discredited this theory, however.

In many of his books, Sears states a formula he has based on lean body mass and levels of activity to determine the appropriate daily consumption of protein. The amount though, differ in men and women.

One question still out there is that is the Zone diet really a low-carb diet or not. It does not restrict carbs as much as say the Atkins diet, Sears does point out that many low-carb diets do not efficiently get the job done, and states that they lack proper amounts of moderation and balance.

Dr. Sears has written several books that describe this diet plan in more detail, and using more specific examples of what the Zone diet really does for an individual. There are also quite a few celebrities who have been known to be followers of the Zone diet. The only way to tell if it works, however, is to try it for yourself. - 31828

About the Author:

Cliff Pape, the elite Houston Personal Trainer, is the man you need to get the results you want. Whether it is to lose weight or bulk up, Cliff has the right plan in order to help you achieve all your fitness goals. So what are you waiting for, follow this link for more info!!

Enrich Your Life With This Investment: An East Bay Exercise Trainer

By Ben Pate

Sticking to a fitness plan is a challenge whether you're a young professional who is trying to squeeze a workout into your busy schedule or a mom hoping to get back in shape. With all the challenges that modern life brings, we all can use a little help with keeping our lives and fitness plans in balance. A personal trainer from East Bay might just be the best investment you can make towards your fitness goals.

A trained East Bay professional will assess your fitness level and ability before coming up with a suitable exercise regime. This ensures your workout will be a safe one, something that is especially important for those with pre-existing injuries or illnesses. Those starting out for the first time or returning to an exercise routine after a long layoff period can also benefit from some expert advice on how hard they should be pushing themselves.

Personal training has the added advantage of allowing us to make use of an expert's guidance as we attempt to reshape our physique. Whether it's the arms, legs or butt, a personal trainer can teach you the exact exercises you can perform to impact those problem areas. Overall you can also learn how to exercise properly, ensuring your stance and form is right so as to minimize injury and maximize benefit.

A trainer's knowledge extends well beyond the gym. He or she will be in a position to advise you on lifestyle changes to optimize your performance and see results sooner. This can take the form of a change in diet or giving up habits like sleeping in on off days.

Workouts can get boring, that is a fact. A skilled and experienced trainer is going to be able to vary that mundane workout and inject a bit of fun into it. Whether it is a session at the beach or in the ring, trying your hand at boxing, a versatile trainer can add a whole new dimension to your routine. The best part is you might not even have to visit the actual gym.

The cost of private training is a common deterrent for everyday people. There are however good deals on the market. If you do a little groundwork before making a commitment, you are sure to find one. Furthermore, the decision needs to be considered in its entirety, with costs being but one factor.

There are numerous ways of making your investment an informed and effective decision. You can save money by working out with your trainer at public gyms which have significantly lower fees. Sessions together can also focus on outdoor training options, like hiking or water aerobics.

Bad habits are hard to break, and likewise good habits are hard to make. Investing in a trainer will help you build up the discipline to make exercise a habit. Most of us easily give in to our jobs, families and other commitments. Given the fact that you are starting off by making a financial investment in a personal trainer, you are going to be more likely to keep the promise. Especially if you have a buff and demanding trainer waiting on you.

Ultimately the decision of whether or not to hire a personal trainer has to be a well considered decision. Whether a city slicker or a mother with three kids, we need to make the fitness decisions that are best suited to our lifestyles and personalities. The decision must also be part and parcel of the broader goal of having a healthy and balanced life. - 31828

About the Author:

To find your East Bay personal trainer: click here. Or find out more about the benefits of a personal trainer, visit http://www.eastbaytrainer.com.

The Best Arm Exercises

By Cliff Pape

Is there a sight more impressive than arms that are properly developed in a muscular fashion? For many, there is nothing more desirable than possessing well developed and defined arms. This does raise a number of questions regarding the best exercises for developing the arms. This includes biceps and triceps and forearms. When a proper comprehensive approach to arm development is enacted, the desired look will be procured.

One of the core exercises to do is the barbell curl. This exercise does not even need a lot of weights in order to be performed. A moderate amount of weights can still yield good results when performed in the correct form. The grip for the barbell curl can be normal for biceps and inverted to workout the forearms, both of which are worth doing to improve symmetry in the arms.

Dumbbell curls can be performed in the same way as barbell curls with the difference being an extended range of motion in the dumbbell curls. This will lead to a more defined look resulting from the biceps being stressed from the extended range of the workout.

Other bicep exercises are the preacher curls, cable curls, wrist curls, and a concentration curls, all of which work the forearms and the biceps very effectively. Tricep-wise, extensions and cable pull down can all enhance the development of them dramatically.

Another get arm workout is secondary stress. This is when an exercise intended for one muscle group, works out another muscle group in the process. One great example of this is the bench press. The bench's main purpose is to workout the chest, but in the process the arms are being worked out as well. In the end you will be working out your biceps, triceps, and forearms a certain extent. Another note, a closed grip on the bench press is great for tricep development.

For the people out there wondering if the traditional push-up can enhance the development of the arms will be happy to hear that this is most definitely correct. Changing up you positioning when doing push-ups can greatly tone up your arm muscles!

Upper body exercises will give a great impact on the development of your arms. Pretty much, you cannot have an upper body exercise without the use of your arms. Meaning your arms will be developed to some degree as a result.

As you can see, there are many exercises that can be performed to workout the arms to an effective degree. The two main keys in these exercises though are effort and consistency. Put forth both of these and you will be rewarded with an amazing new look for your arms. - 31828

About the Author:

Hey there! I'm Cliff Pape, and I am a Houston Personal Trainer. I can help you achieve all of your fitness needs whether they are to lose weight, or to tone up a bit! So just follow the link to my site, and you will be getting the body you have always wanted in no time! Personal Fitness Trainer Houston

Calories & Working Out

By Cliff Pape

Have you ever tried lifting weights only to feel so fatigued that you could not effectively lift the weights? If this is true, then you may want to look at what you ate the day of your workout. You should because you need a steady supply of calories in order to work out effectively.

Calories are often a misunderstood concept. Most people look at calories as something that is bad. This is most assuredly not the case as calories often deliver a number of helpful benefits that greatly aid in making a workout more effective and productive. For those wondering how this is so, let's take a closer look at the impact that calories commonly will have on a workout.

So we can do this, we must define what a calorie is. A calorie is a unit of energy that compromises food and is the fuel our body needs to perform tasks. Calories are problematic when we eat more than we burn. The unused calories then become fat which is stored fuel intended to be used at a later date.

Without an adequate amount of calories, it becomes more difficult to workout effectively. If you cut back on the number of calories you consume, you will discover yourself being more fatigued and not having the proper energy when performing your workouts.

There is another benefit to ingesting a decent amount of calories when you workout. You cannot grow muscles without calories. Lean muscle mass needs a decent amount of calories in order to enhance its size and shape. This is why bodybuilders eat huge amounts of calories. They need thousands of calories per day in order to maintain a 250lb muscle bound frame.

Of course, you do not need to eat the same amount of calories as a bodybuilder if you are not carrying a huge amount of muscle mass. But, you will want enough calories to maintain the muscle mass you have. And because lean muscle mass metabolizes calories, you will burn up a lot of what you ingest provided you do not go crazy and eat an outrageous amount of them.

It is very good to avoid ingesting your calories from bad quality food. You don't want to absorb a lot of calories from junk food, sugars, and saturated fats. Not only will this lower the physique you want to develop but it can also hurt your overall health. Bad choices in food never really deliver anything of value and their composition of empty calories is the reason for this.

Yes, the role calories play in workout sessions is more involved than most people imagine. This is why it is helpful to understand the role they play when devising one's diet and exercise plan. - 31828

About the Author:

Hello I'm Cliff, and I'd like to tell you a little about myself. I am a Certified Houston Personal Trainer ,and have been working in this business for many years. I can get you in shape and help you meet all of your fitness goals while keeping it fun too. I am always a phone call away for support and I will custom make you a workout routine and diet to best fit your goals. So follow the link over to my site and I will give you results!

How Many Calories Should a Middle Aged Woman Consume?

By Cliff Pape

When it comes to the diet and fitness industry, there are so many conflicting reports, opinions, and statistics. You'll talk to one fitness expert who tells you that the only way to lose weight is to do two hours of cardio a day; but then you'll talk to another who says you don't need any cardio at all. As long as you use weights and eat right, this expert might say, you'll lose the weight you're after. But no matter who you talk to, or what advice you're given, losing weight is all about calories consumed. If you're a middle aged woman, and you're looking to improve your health, your fitness level, and/or your body composition, you're going to have to focus on how many calories you consume each day. But just how many calories should a middle aged woman consume?

Whether you are looking to lose, gain, or maintain weight, calories are very important. Losing weight means burning more calories than you are taking in, gaining weight means consuming more calories than you are burning. So in order to find out how many calories a middle aged woman should take a day, that woman would need to come up with a set of goals.

To calculate how many calories a middle aged woman should take in a day, she should take her weight and multiply it by fifteen. This is assuming she lives a fairly sedentary life, if shes more active, you can multiply by sixteen, or if shes really sedentary you may want to multiply by fourteen. Now understand older woman have a slower metabolism than when they were in their teens, which means they are burning less calories than they were used to, and more calories they consume the more likely the excess calories will not be burned off and stored as fat. So take that into consideration when you multiply your weight, but fifteen usually seems like a good figure to go with for most middle aged women.

The number you get is the amount of calories you can take in a day to maintain your weight, now this is where your goal comes in. If you want to lose weight, just cut off 500 from that number, or if you want to gain weight add 500 to that number. That is all there is to it!

Now you just need to get good at counting calories. Find out how many calories are in each food you eat, and then stick to your routine. In no time at all, you will reach your goal of losing weight, gaining weight, or maintaining your weight; whichever it takes to make you happy and appreciate your body. - 31828

About the Author:

Cliff Pape is a Personal Fitness Trainer Houston who can help you reach all of your fitness goals and even go beyond them! He has been a Certified Houston Personal Trainer for many years now, and will always be there for support when you need him. So what are you waiting for, follow the link to getting in the best shape of your life!

How Many Calories Should a Middle Aged Man Consume?

By Cliff Pape

The issue of calorie consumption is something many middle aged men will seriously think about. After all, no one wants to walk around with a huge gut that is the result of overeating. That is why it is so very necessary to be wary of one's calorie intake. By keeping track of the proper amount of calories a middle aged man ingests, the easier it becomes to stay in shape.

The averaged middle aged man should eat about 2,200 calories a day. This is a good enough so the body is effectively nourished and it is low enough that excess weight gain will be avoided. As a man ages, his metabolism starts to slow down and that means calories run a higher risk of being stored as excess fat.

One pound of body fat equals 3600 unused calories. Which means when a man overeats this amount, one pound of body fat will be added to the body's frame. Some may wonder how someone can pack on 10lbs of fat considering the high number of calories required to deliver such a big amount of fat. The answer is eating a poor diet where the sheer volume of calories ingested is in the tens of thousands.

Does this sound like a difficult number of calories to take in? It's not, and a significant amount of calories can be added to your body in one day alone. For example, a chocolate milkshake can hold 800 calories by itself.

Now just add a cheeseburger and an order of fries and you will have a 1900 calorie lunch. The pounds can definitely add up and that is why it is necessary to look for food that are low in calories and that do not accumulate in such a way.

One major factor in preventing the volume of calories you ingest is staying away from refined sugars and saturated fats. These foods are loaded with empty calories that will make keeping your physique more difficult. Fixing an unhealthy diet can lead to the elimination of 500 calories a day, and it could also lead to dropping a full pound a week with little effort.

Also, activity level plays a major part in the amount of calories a middle aged man consumes. When a man is very active, a great many calories may be burned, this is why a man that ingest 3000 calories a day and is active may develop a better physique than a man who eats 2,500 calories but is sedentary.

Basically, a middle aged man wants to keep his daily calorie intake low or in effective relation to his activity levels. This will lead to staying in shape more than anything else. - 31828

About the Author:

Cliff Pape is a Personal Fitness Trainer Houston who can get you in the best shape of your life. In no time you will see results and will really appreciated the work you put into you body. Just follow the link for more info and Cliff will help you get the body you have always wanted!

The Atkins Diet

By Cliff Pape

There are many different diet plans that have emerged of time but few have been as popular as The Atkins Diet. During the 1990s, The Atkins Diet exploded as a major diet fad, but calling it a fad would be a very poor classification. Whether or not the diet is popular is irrelevant, what is important is whether or not the diet plan will work. And this diet can definitely work and deliver great results.

Contrary to what some assume, The Atkins Diet did not first emerge in the 1990s. It first appeared in the 1970s and was popular for a short while until its re-emergence in the 1990s. This diet derived from the discoveries of Dr. Robert Atkins. Atkins was a physician who was himself suffering from obesity.

Based on his research, Atkins felt that one of the most common causes of obesity was not the concept of eating high fat or calorie diets. Instead, it was the presence of excess carbs in the diet that was the culprit for obesity. In, 1972, he wrote the bestseller, The Atkins Diet Revolutions, but the revolution was short lived until it came back in the 1990s. Perhaps it was the lack of publicity that led to its demise in the 1970s. Thankfully, it returned and many have been strongly using it.

How do carbs cause weight gain? Carbs are one of the three main components that make the food we eat, the other two being fat and protein. The prime purpose of carbs is to provide your body with energy. When you do not have carbs when you expend energy, your body turns to stored fat as the source. This means when you cut out carbs, your body will burn fat effectively.

Also, carbohydrates lead to the body raising its insulin levels. Insulin will promote the storage of body fat and when you have lower insulin levels, it becomes a lot less difficult to maintain excess body fat. So, when you are on The Atkins Diet, the potential to shed excess weight is greatly enhanced.

Beginning The Atkins Diet, you enter into the induction stage. This is when you eliminate the body of all carbs completely. You pretty much eat no carbs other than a tiny amount derived from veggies or fruits for several days to weeks to allow the body to metabolize your stored fat. Once your weight goal is reached, you can increase your carb intake to the point where it maintains your current weight.

What if you start to gain weight? You simply return to the induction stage and cut out your carbs in order to expand your ability to shed weight again.

Yes, The Atkins Diet involves a relatively simple concept but it is an extremely effective one. That is why it is so popular and will remain so for quite some time. Consider it one of the very best diets available to those looking to lose stubborn weight. - 31828

About the Author:

Looking to get in the best shape of your life? Well look no further for Cliff the Certified Houston Fitness Trainer is your man! Cliff will make a custom routine to best fit your goals and while working with him, Cliff is always a phone call away to offer you support. So click the link and open the doorway to the body you have always wanted! Personal Fitness Trainer Houston

Myths Revolving Muscle Building

By Rowena Antonio

1 - If you stick to a low fat diet, you can eat as much as you want without getting fat.

If you surpass your energy needs, you will still get fat. However, consuming a diet high in fat will add the weight faster. Fat has nine calories per gram compared to carbohydrates or proteins, which have 4 calories per gram. It also takes fewer calories to absorb the energy in fat than it does to absorb a similar quantity of carbohydrates by weight. Therefore, fat calories get stored more readily than calories from carbohydrates. However, carbohydrates and proteins have calories too. Hence, taking in too much of these will also get you fat.

2 - For you to get big, you will need to eat a lot of calories.

There is no doubt that you will pack on the pounds if your diet is loaded with calories. However, you will just deposit the excess calories in the form of fat, unless you are that rare individual with super high metabolism. Research proves that sixty five percent of the new tissue you gain through high calorie diets is mostly fatty tissue. Fifteen percent is intracellular liquid, whereas, the other twenty percent comes from lean muscle growth.

Therefore, if your desire is to get large, lean-muscles, then very-high-calorie meals are not for you.

Making sure that protein does not break down seems to be the most applicable element in determining muscle growth. Research has found that build-up of fatty tissue through over-eating may actually stimulate muscle breakdown. Moreover, additional fat has a drastic affect on your hormonal balance. For instance, insulin, which regulates the separation of the protein components into amino acids in the human body, is unable to function properly when overeating is continuously practiced.

3 - You do not need steroids to get as huge as the models and professionals in bodybuilding magazines.

Companies that sell bodybuilding supplements support many magazines. Therefore, they have to imply that you can get big without taking steroids. However, all professional bodybuilders use steroids or steroids in combination with other growth-enhancing drugs. It is not likely to get that scale of muscularity and the paper-thin skin without manipulating hormones.

Do not use this as an excuse to give up on your bodybuilding goal. Some key aspects to keep in mind when trying to change your figure are plenty of rest, eating properly and training correctly.

One thing to remember about bodybuilding at the competitive level is that steroids are almost always a necessity. However, it is entirely possible to get the type of physique that will bring respect and admiration from both sexes.

4 - You will build muscle faster if you workout more.

Ninety five percent of pros will recount that the largest bodybuilding blunder they made was to over-train. Your muscles need to rest in order for them to heal. Therefore, when you workout your muscles too frequently that they do not have time to heal, the end-result is zero growth or muscle loss. When you are using the appropriate measure of intensity, training everyday will lead to flagrant over straining. Any body part worked to total, muscular failure may take 5-10 days to regenerate.

You can also over train, even if you are working a different part of the body each day. You will actually inhibit your muscle growth progress if, for example, you work your quadriceps to failure one-day and then try to do some heavy bench presses the next day. Your entire body fails to regenerate from the blow that it has experienced.

The body cannot be counted upon to regenerate from an equally fierce workout the following day, unless you are ingesting some drugs to help deal with the catabolic operations going on in your body. Accept rest as a priceless part of your exercise program.

5 - Workout longer with more sets to get better results.

Research has shown that it is possible to thoroughly fatigue a muscle in just one set, granted that the set consolidates innumerable muscle fibers and carries them to ischemic rigor (rather than relax and contract, the muscle fibers harden) and more contraction produces microscopic tearing. Hypertrophy is just one adaptation to this class of stress.

It is possible to attain this intensity level with breakdown or drop sets. Do all your reps, lessen the weight and then keep going for as long as you can. Another way is to get the maximum number of repetitions, then do 10 more reps to failure. Lock out the weight-bearing joint but do not lay down the weight. This is one way to take a short rest. Conclusion: completely exceed your energy and discomfort thresholds.

There is very little benefit to repeating another set if you work your muscles with the intensity described above. An exception to this rule is to work on large parts of the body that have distinct geographical areas, such as the chest, legs or back. - 31828

About the Author:

Rochester NY Health and Fitness Center, Certified Personal Trainers of Rochester NY and Athletic Clubs Rochester NY provide members quality service in fitness.

How Personal Trainers Can Benefit You

By Mark Walters

Few people exercise enough, even though they are fully aware that it is a necessary part of living a healthy lifestyle. There are various reasons, excuses if you like, for this this, but they can all be overcome if you are really serious about improving your health, fitness and / or body shape.

If you are someone who has tried and failed in the past to stick to your exercise targets, then maybe now is the time to seek assistance in the form of a personal trainer. These exercise professionals will look at why you have not succeeded in the past, and will come up with a fitness regime that will help you achieve what you want to achieve.

If any of the following apply to you, then hiring a personal trainer is a step that you should seriously consider...

- You lack motivation to exercise 5 days a week.

- You are bored of doing the same exercises over and over again.

- You feel uncomfortable exercising in the presence of others at gyms.

- You do not know how to use exercise equipment.

- You are recovering from illness or injury, and are not sure what exercise you can safely do, or at what intensity.

- You are training for a specific event, such as a marathon, triathlon, or even a fun run.

If you are still unconvinced that you need a personal trainer, maybe that is because you are unsure what exactly it is that they do. There is a common misconception that a personal trainer is just like a gym teacher, who will shout at you and make you do hundreds of press-ups. However, this is not what personal trainers do at all.

See a personal trainer as an exercise buddy, someone who will be there to give you moral support when the going gets tough. Of course, they give you more than just that, but that is essentially what they are, a friend, not a teacher. In addition to moral support, you can also expect them to do the following...

- Set achievable goals for you to achieve within a set period of time.

- Create a fitness plan based upon your experience, abilities and potential.

- Teach you exercises, and show you how to use equipment, that you are not yet aware of.

- Give you feedback on how to improve your technique for the exercises that do you do already know.

- Ensure that you are pushing your body at a level that is safe for you.

You now know why you need a personal trainer, and what you can expect them to do for you, so all that remains is to find out how to choose the right one for you. There are plenty around to choose from, even in relatively small towns but, as with every service, some are considerably better than others. To ensure that you find a good one, ask the following questions...

- What are your qualifications and certifications, and who are they accredited by?

- How long have you been working as a personal trainer for, and can you provide references from your past clients?

- How busy is your schedule, and are you free at times that suit me? - 31828

About the Author:

This article was written by an experienced personal trainer. You can learn more about them, and also find exercise and fitness tips and advice, by visiting: Personal Trainer Castle Hill

How to Build Leg Muscles

By Cliff Pape

Building your leg muscles is very important whether you are body building or just regular daily exercise. Your legs are what helps to support your body weight and allows for you to have balance. While most people focus on the upper body and aim to be more attractive, they often neglect the lower body muscles. An in proportioned muscle mass is to very attractive for anyone to look at. The best way for you to gain this leg muscle is by doing good old fashion exercises. There are also a number of different ways for you to get the muscle mass that you desire.

It is important to know what muscles are in your legs that need to be developed. These muscles are the hamstrings, gluteus, calves and quadriceps. These muscles are important because they actually have control over the different movement actions with your legs and joints.

One of the firsts things you need to remember in muscle gain is eating healthy, well-balanced meals several times daily. This doesn't mean to pig out, but to eat fresh, natural foods. You also want to include high protein foods as well as avoiding any types of junk food, alcohol, and skipping meals.

Walking and running are probably two of the easiest and best ways to build leg muscle. These are exercises that need to be done for at least 30 minutes or more. Doing this is not something that is hard to do and can be done at anytime during the day, preferably more than once a day. If you think that you do not have time for an extended period for a walking or running session, then try walking to the corner store instead of driving or park further back in the parking lot of your local grocery store. Participating in high energy sports like soccer or football will also help in your goal.

One of the most popular exercises to gain leg muscle is doing squats. The for this is because you can do large amounts of weight while working out three of the four muscles in your legs. These muscles being your hamstrings, quadriceps, and buttocks.

Other exercises that focus on leg muscle development are leg extensions, leg presses, calf raises and leg curls. When doing these exercises, make sure that you do not over do it and cause any injury to your legs or joints. Doing small repetitions at different timed intervals will be very rewarding towards your efforts. If you are going to be doing the squat exercises, always be cautious and have a spotter close by in case the weight load gets to much to bear or help you with any other issues that you may have. - 31828

About the Author:

Cliff Pape is a Certified Fitness Trainer Houston who will get you the results that you want. Cliff will build you a custom routine based on your fitness goals, and is always a phone call away for support. So what are you waiting for, call Cliff today! Personal Trainer Houston

Tips On How To Loose Weight The Right Way

By Mariah Price

Meticulous planning, patience and sticking to a prescribed schedule are all needed to get that slim figure, which is free of extra body fat. You cannot think of shortcuts when you decide upon slimming, so you have to proceed with earnest effort towards a clear target, and under appropriate guidance.

Weight loss programs are mostly simple in nature, but a daily exercise schedule has to be complemented with a healthy and well-balanced diet. Listing foods to be avoided, foods to be consumed mostly, and foods to be consumed in limited quantities can be an excellent way to properly begin a diet program. The purpose here is to adopt controlled eating, with only as much intake as is essential for healthy sustenance.

The perfect diet must focus heavily on protein-rich foods, green vegetables, and home-made preparations. However, eating foods with lots of sugar or saturated fats must be always avoided. Labels mentioning constituents and nutritional value are pasted to most food products sold in the supermarket these days. Never fail to read these labels prior to buying food articles. Moreover, there are some food items that are notorious for very high calorie content and negligible nutrition, such as junk food, and these must be avoided.

It is also very important to workout daily to enhance muscle mass and burn more fat. Outdoor activities like cycling, basketball, and tennis can always be indulged in, as they offer exercise for the complete body. To make sure that your motivation does not diminish you must pick a partner who is on a similar schedule as yours and can take part with you in all these sports activities.

Each person's body structure is different, which implies that a weight management program must be specifically tailored. Hiring a personal instructor is usually useful as he will be able to prepare a suitable program for you and help you follow your program. A personal instructor is very much needed if you have not found a companion for the program.

Weight management programs may not yield instant results bodily, but are very effective right from the start, as they help in creating a sense of good health and in lowering levels of stress and worries. Although after some time you will start noticing that it is helping you to fulfil your dream of attaining an ideal and shapely figure. If you abide by a balanced program, the advantages that you get will not go away, if you stick to your schedule without long breaks. - 31828

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Find out more about the effective slimming program and weight management programs facilitated by highly experience trainers.

Yoga For Beginners Yoga Classes

By Adriana Noton

One of the best things you can do for your body and mind is start practicing yoga. Perhaps you have heard about its many benefits. Yoga has many physical and psychological benefits that you will begin to notice right away. If you have never tried it, it is easy to get started. Search your local yellow pages and newspapers for yoga for beginners yoga classes. Classes are taught at many gyms, recreation centers and spas among other places. People you know may teach them at their homes.

Joining a yoga class is a first step toward better health and mental well-being. The things yoga can do for you are seemingly endless. It truly does affect your entire body, from head to toe.

Yoga builds muscles and keeps them strong and toned. It improves posture, balance and flexibility. Breathing is easier and more efficient. This leads to increased productivity of the body's inner goings-on. This includes important functions like those of the immune system and digestive system. Blood circulation is improved which minimizes health issues like high cholesterol and high blood sugar. Stress is cleared away which of course has an overall positive effect on the entire body.

The stress relief will aid back, neck and shoulder pain. It will reduce muscle soreness and stiffness. Without this extra tension, your mind and body are more relaxed. The brain is able to work more quickly and efficiently. Concentration will improve.

The first thing you will learn form yoga is that the body is one complete unit. Every part of it is connected to every other part. One thing cannot function without affecting all the other parts. If you experience stress in one finger, it will have a negative impact on the whole hand. When that stress is relieved, the hand will feel that relief.

Relieving stress and tension is one of the basics taught in yoga classes. This will start with correcting the breathing. Proper breathing leads to better utilization of oxygen and will have an immediate effect on your entire body. Just after a few breathing exercises, you will feel better than before.

In addition to breathing, you will learn the fundamentals of stretching and balance. Every single muscle in your body can and should be stretched. This not only increases flexibility, but it also builds muscles and makes them prime to getting stronger. When muscles are stronger, balance is better. With correct balance, breathing is optimized and muscles get more toned. This is all a circle and demonstrates just how connected every part of the body is! As one thing improves, everything improves.

When the body is working properly, the state of mental well-being is higher. Saying good-bye to stress and tension improves circulation. The heart and lungs are bigger and stronger and so is the brain. The mind is sharper and more alert.

This is just a glimpse at what there is to gain from yoga. You will find yourself more in tune with your body and at a higher state of self-awareness. Don't be shy about joining yoga for beginners yoga classes. People will usually be open and and supportive and make you feel welcome. - 31828

About the Author:

Practising hot yoga Toronto is an excellent way to keep your body in shape. Alternatively, you may prefer Toronto personal training for a further enriching fitness experience.

An Easy Way To Follow a Low Fat Diet

By Cliff Pape

So many people start diets and then end up failing on them for various reasons. One of the worst things you can do for yourself is to lie to yourself or to set too high of expectations. When you try to convince yourself that dieting will be easy, you will most likely find yourself giving up quickly because changing the diet that you are used to is hard. You also want to realize that in order to maintain a healthy balanced life, you want to continue with your low fat diet for the rest of your life. Basically, this is not a "diet" but rather a lifetime change.

You also want to make sure that you are not trying to convince yourself that you are going to suddenly drop fifty pounds in a couple of weeks and that you are going to look like a super model. When you have extremely high and unrealistic expectations, you will find yourself sorely disappointed when you realize that nothing is coming together the way you had hoped.

Once you begin your low fat diet, you want to go through your house and toss any and all foods that are bad for you. This is a change that the entire family should embrace. After all, it is not just your health that is important. In addition, it can be difficult to stick to a low fat diet if you have sugary foods sitting all around you. Another thing you will want to do is to make sure that you are closely watching your portion sizes. Many people have slowly increased their portion sizes and even the restaurants have followed suit. Just because someone serves you a serving that is equal to three servings, even though they call it one serving, does not mean that you have to eat it.

You will also want to get a support group together. Having someone in your life that you can lean on for support is vital. This could be friends or family, it could also be a group of people from an online community who are trying to lose weight or eat healthy. Who ever your support group is, they need to understand what you are going through and be there to support you.

Also make sure that you are drinking a lot of water. The water will help curb your cravings for sweets and it will help control your hunger urges. Since the water is also good for flushing toxins out of your body and clearing your skin, it is something that you will not want to do without. - 31828

About the Author:

Are you looking for a Houston Personal Trainer? Then look no further, because Cliff Pape is your man. Cliff will help you obtain all your fitness goals, all while making it fun, and being there for support when you need him. So what are you waiting for, call Cliff today! Fitness Trainer Houston