Beginner Weight Loss Tips: Simple Ways to Burn More Calorie

Fit with chrisLosing weight and getting into shape can be a long process. However, you do not have to completely reinvent your life in order to burn additional calories and begin to live a healthier lifestyle. In fact, there are a number of simple steps that you can take that will result in burning some additional calories. These simple ways to get more exercise can help you to begin to lose weight, build physical endurance and get started on the path to better health.

Park in the Back

When pulling into a parking lot, choose a spot in the back of the lot. By doing so you will add a few steps to your daily routine and add to the total number of calories burned. When possible, carry your bags to the car instead of using a cart. Carrying the additional weight of the bags will also help you to burn more calories on the walk back to your car. If you do use a cart, you can get some more exercise by walking it back to the store instead of leaving it in the parking lot.

Take a Stand

It is estimated that a person burns 50% more calories standing up than sitting down. You should try to spend as much time as possible standing up throughout the day. For example, you could stand up while talking on the phone or while watching television. Standing up also helps to improve circulation, which is important for those who spend a lot of time sitting down at work or at home or who have circulatory problems.

Weight Training

You don't have to buy a lot of expensive equipment or go to the gym to get a workout. Simply doing a few push-ups, pull-ups, squats or other exercise will help you to limber up, build muscle and burn more calories. These simple exercises can be completed in an office, in the living room or wherever you are. Add repetitions over time to keep the workout useful and to continue burning calories. There are plenty of myths that you may have heard about weight and strength training. Don't fall into that trap!

Take the Stairs

Taking the stairs instead of an elevator is another good way to burn additional calories in your daily life. If the trip is too far to walk the whole way, just walking a few floors before getting onto the elevator will still help you to burn more calories than simply riding the elevator for the entire trip. It is also beneficial to walk down steps, as this too will burn more calories than riding on an elevator.

You will not only be burning calories when you are exercising, you will also be building muscle. As muscle needs more energy than fat, the addition of muscle to your body will result in your body using more calories even while you are resting. To keep burning calories and building muscles, you should strive to be more active and to get a little more exercise each day. By starting small and staying with it, you will likely be surprised how easy it is to get into the routine of exercising and to begin shedding pounds.

About the Author:

Fit with C.H.R.I.S. is a celebrity style personal training service for clients that need that extra push! They provide the option to train in a private facility or in the comfort of your own home. Their program is designed to assist individuals in their everyday wellness needs.

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Personal Fitness Trainer – Do you need one?

Personal Fitness TrainerNowadays, there are numerous exercises or diets that we can do to become and stay fit and healthy. However, this vast choice makes it hard for non-professionals to choose the most efficient path to their goals. This is the reason why so many products have been made to teach you how to train on your own. But are these products better than the guidance of a personal fitness trainer? In this article, we will look at what a personal trainer is, and we will help you make the decision that is best for you.

What is a Personal Fitness Trainer?

Personal trainers, taking all that they do into account, are fitness professionals who will help you achieve your fitness and health goals. They have extensive knowledge of nutrition, of physical exercise and motivation. However, most notably, they construct personalised programs for their customers based on several assessments. As a result, they offer some of the most efficient training programs out there.

Advantages of having a Personal Fitness Trainer

The foremost advantage of having a personal trainer is the personalisation that they incorporate in their fitness plans. They achieve this by running numerous and different tests on your body. It is their duty to assess your current condition and synchronise the workout and diet plan accordingly. Personal trainers usually analyse your movements, nutrition and measure your body’s fat to muscle ratio. Based on the information they get, they construct fitness plans that target your weak spots and complement your strengths. Also, these assessments show if you have any irregularities such as movement dysfunctions.

The trainers will give you guidance on how to do the exercises in the plan safely and effectively. Even though you might think that some exercises are very simple, you will be surprised to know that many of them are easily done in the wrong way, in which they are not as beneficial to you as they could be. The trainers will watch for correct posture and movement, and they will make sure you do not endanger yourself with complex exercises. They will also help you in deciding the most beneficial amount of reps, sets and the overall tempo.

It is common knowledge that nutrition is just as important as proper exercises, whatever your fitness goals are. Therefore, it is very advantageous to have a professional who can give you nutritional advice on the correct food to eat before and after the workout. It is not your trainer’s goal to make you starve, but simply to point to the healthiest diet you could follow, which also matches your lifestyle. Creating a well balanced diet plan is essential in order to succeed as a fit and healthy person.

Hiring a personal trainer can be highly advantageous if you need some extra motivation. They will make sure that you keep your main objective in mind. To begin and continue fitness programme is not easy, the initial excitement usually wears off in a few weeks. It can be crucial to have a personal trainer to keep you motivated and also push you to achieve your fitness goals.

Disadvantages of having a Personal Fitness Trainer

fitness trainingWhile there are countless advantages of hiring a personal trainer, you must also consider some of the disadvantages. One of them is the generally high cost of employing one. Their cost can vary depending on your needs, on the trainer’s popularity, as well as on the location you choose for training. Having the sufficient equipment is also important, as the better equipment you can access, the better training your personal trainer will be able to provide. This can also be costly, of course. You could always become a gym member, or choose to buy the necessary items for your home. All of this depends on your preference and on how much you are willing to invest in your body. Nevertheless, personal trainers and the workout gear can both be quite expensive.

When hiring a personal trainer, always make sure that they are licensed professionals. As the job is increasingly popular and offers a good paycheck, more and more fitness enthusiasts declare themselves as professional fitness trainers without having the proper qualification. This, however, can cause you harm during the training process. An unqualified trainer might give you incorrect exercise or nutritional advice, which could hamper your progress or even cause you physical harm.

Can other training strategies offer the same quality of training?

Who hasn’t decided to start a new, healthy life and train on their own 4/5 times a week either at home, or in the gym? As most people have experienced, after the enthusiastic beginning, there is always something else to do rather than exercise, training is getting lower on your list of priorities, until you are back where you started. Nonetheless, some people possess an incredible amount of self-discipline, in which case working out at home will not be a problem and is certainly more cost effective than employing a personal trainer.

It is crucial to do exercises that are safe and effective, in order to achieve your goals. To fix this problem, workout DVDs of personal fitness trainers can be a cheap and fun solution. You will be able to choose from various workout routines and find the one that you find most beneficial. A well recommended one is this one – Personal Training With Jackie: 30 Day Fast Start.  It gets great reviews and a rating of 4.4 out of 5 from 90 reviewers (at the time of writing). However, through such virtual instructions you will not receive the personalised care a personal fitness trainer can offer. Neither will there be someone with you to push you forwards when you need motivation.

There are plenty of options to choose from when it comes to training. There is no one good choice; it all depends on your preferences. It is crucial that you consider all of them carefully and analyse your current situation in order to be able to choose the method that suits you best. 

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Post Workout Recovery Plan

Post workout recoveryStrenuous exercise is one of the best methods to keep our bodies in top physical form. We increase our circulation and heart rate, our bodies rid themselves of toxins faster, our lung capacity dramatically rises and our muscles remain lithe and strong. While these are but a handful of undeniable benefits, many of us may forget to acknowledge that proper rest and recovery are both equally crucial in helping to increase our performance and prevent injury. We need a post workout recovery plan, so we can optimise the benefits from our exercise.

In effect, we can examine the term "recovery" in three distinct phases. The preliminary stage is that of a cool-down while still in the gym or immediately after strenuous exertion. The second stage revolves around proper post-workout nutrition, and the final phase is the amount of physical "down time" and rest we allow ourselves before the next session. So, let us examine each stage in a greater amount of detail.

Post Workout Recovery – Cooling Down

Have you ever noticed someone in the gym leave immediately after running five or ten miles on an inclined treadmill? Perhaps you may have witnessed a weightlifter finish a heavy chest workout and simply walk out into a chilly December night without having even caught his breath. This is actually quite counterproductive to the workout itself. Cooling down is an absolute necessity, and for a few good reasons.

First, you must remember that during any physical exertion, your heart rate may be as high as 180 beats a minute. Stopping this activity altogether will cause a massive dip in your nominal heart rate. This can lead to dizziness and even the occasional blackout. A proper cool-down can help moderate your breathing and heart rate.

Also, cooling down will help increase circulation throughout the body. This can deliver vital nutrients to any affected muscles while decreasing the amount of lactic acid build up. This will help muscles loosen up and can actually reduce the amount of soreness you will experience the following day. This is the reason why it is a good idea to perform stretching exercises or a light jog as opposed to simply leaving the gym straight away, particularly after a hard workout on a cold day.

Post-Workout Nutrition

One of the fallacies of working out is that the most important meal is taken before the exercise actually begins. While of course it is pivotal for your body to receive an adequate amount of energy to perform physical activity, proper nutrition after a workout is absolutely vital for muscle repair and recovery.

One of the most important nutrients to absorb after a workout is protein. Whey protein is easily digested into the body and contains all of the essential amino acids necessary to help the muscles recover properly. In particular, amino acids such as L-Glutamine are extremely necessary for proper muscle repair. These substances can be thought of as the "mortar" which helps give your muscles their strength. Without protein as a "building block", your body will benefit little from the exercise and you may actually be prone to injury in the next session.

While much stress has always been placed on protein shakes, it is important to realise that protein is difficult to break down in the digestive tract. The energy needed to metabolise protein needs to come from carbohydrates. Some easy-to-find sources of simple carbohydrates include whole grains, wheat bread and rice cakes. These will provide the energy needed to digest the protein. Click this link to discover more about good carbs vs bad carbs.

Finally, there are specific vitamins that should be increased during the post-workout phase. Substances that aid in cellular repair such as vitamins B, C and E are extremely important while minerals such as calcium and zinc are equally valued due to their tendency to increase the metabolic functions within your cells. Read more about the essential vitamins and minerals here.

The good news is that most of this nutrition can be found in the form of ready-to-drink shakes or protein powders. Some proprietary mixes will even contain the optimum amount of carbohydrates within, thus providing you with a quick and tasty form of nutrient-rich recovery. All of these nutrients should be taken within fifteen minutes to one hour after completing a workout and having properly cooled down. A good meal example is chicken pasta salad or a Green Thai Chicken stir-fry. Both of these will provide protein, vitamins and carbohydrates to help your body repair and be ready for your next workout.

Post Workout Recovery – Physical Rest

When I first began training nearly twenty years ago, I was under the distinct impression that professional athletes were superhuman. I believed that they needed no downtime and instead operated as efficient machines. The truth of the matter is, is that proper physical rest is all but essential in preventing illness and injury.

Never forget that the soreness we feel is actually a result of countless microscopic tears within our muscles. While many of us may feel like "sucking it up" and simply "soldiering on", we will actually do more harm than good. Our bodies need a great deal of time to recover in between sessions; the time directly correlating with the intensity of our training.

Sleep plays a crucial role in this process. The normal individual is said to need between five and seven hours of sleep a night. An athlete needs between six and eight hours of rest due to the fact that their bodies will need more time to repair. Although it is not a well-known fact, many of our natural repair mechanisms are only activated during sleep. Our digestive tracts more easily absorb nutrients while our brains release chemicals known as neurotransmitters that "instruct" our muscles, tendons and bones to begin the lengthy healing process. Without adequate sleep, our bodies will not receive the amount of repair that they need. Over time this can lead to prolonged soreness, decreased progress and in extreme cases, burnout or physical injury.

Hopefully it should now be clear that a post-workout recovery needs to be considered an integral part of anyone's training regimen. Here I have shown you some of the best ways to recover after exercise and given you enough information to allow you to design a post workout recovery plan for yourself. By allowing ourselves adequate time to cool down, by ingesting the proper nutrients and by receiving the appropriate amount of sleep, we can be assured that we will enjoy steady physical progress and all of the other numerous benefits that healthy exercise provides. 

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