Personal Trainer Awareness Day 2018 is on Tuesday, January 2, 2018: Need a new workout routine?
Tuesday, January 2, 2018 is Personal Trainer Awareness Day 2018. Zumba® Fitness Trainer Become a Zumba Fitness Instructor. Live the Dream & Love Your Career.
Among the most usual New Year's resolutions is to burn fat, visit the fitness center and obtain healthy; however many of these desires fall a little brief! As such, January is often among the busiest durations for personal fitness instructors! Personal Trainer Awareness Day aims to highlight not simply how busy trainers are throughout January, however likewise to highlight just how much additional possibility you could have of sticking to your physical exercise and fat burning routines if you preserve an individual trainer.
Given little to go on, try these suggestions on for size.
1. Plan your workouts around fitness goals such as excellence in a sport or occupation, strength, endurance, flexibility, systemic fitness, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, mental acuity, educational experience, etc. Working out is too difficult to do without success to inspire you to continue. And, without goals there is no way to measure success. If we don't know what you're specifically trying to accomplish in order of importance, it's difficult to advise you.
2. Educate yourself. If you are sufficiently serious about fitness to diet and exercise, then learn the basics of nutrition, anatomy, kinesiology, and physiology. After all, it's your body and it's going to be your body for the rest of you life. So, who better to be it's personal trainer than yourself. The more you learn, the more in control of your physiognomy and well-being you will be. Just be as certain as possible you use good information sources. There's is an abundance of bad information on the internet with YA being a good example of a bad resource and even Wikipedia can't be trusted. The worlds of diet and fitness are fraught with myths and misinformation. I prefer the dot gov websites and the ones they steer you to. Just be always skeptical and use critical thinking as you digest information.
3. Keep records. If you can look at where you've been you'll know what worked and what didn't and how to steer yourself to where you want to be. Here's a good website for keeping track of intake, macronutrient ratios, measurement, water, exercise, etc. --> I just use it for intake and here's my diary as an example -->
4. Check out these fitness facts.
• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.
• There are only two nonsurgical things you can do to sculpt your body and they are (1) add or lose fat and (2) add or lose muscle. Muscle can only be lost naturally through atrophy.
• A pound of fat will yield about 3500 calories (Kcal) of energy.
• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week BUT THEIR DIET MUST ALLOW IT.
• An average person must run or walk about 350 miles (563 km) to burn 10 pounds BUT THEIR DIET MUST ALLOW IT.
• If an average person consumes 500 calories per day less than they burn, they will lose about a pound a week with no extra time or physical effort required.
•Running does not burn any more fat than walking as long as the distance remains the same.
• It does not matter if a person runs or walks a given distance…they will burn the same number of calories. Calories are energy and energy expenditure is not time dependent. How fast a person runs has nothing to do with how many calories they burn. Only the distance determines the calories burned.
• There is no exercise which will remove fat from a particular place on the body. Your body (genetics) determines where you lose fat, not you nor your diet nor your exercise. Spot fat removal by diet or exercise is a myth which is why people spend so much money on liposuction.
• It is not necessary to do "cardio" to burn fat. Cardio is aerobic exercise while maintaining a heart rate of 80% of max or more which is used to maintain cardio-vascular fitness. You can burn fat in your sleep.
• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.
• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.
• There are no supplements which will make your body burn fat. Only you can do that with diet control.
• An average natural bodybuilder who is just starting to train may gain as much as 4-8 ounces of muscle in a month. An average dieter who is burning fat will lose about a pound a week. Anyone can gain a pound in a few minutes just be drinking a pint of water.
There's not much you can do about your fat except diet down to an underweight BMI. It sounds like you'll be lean and mean but make sure you eat healthy. Here's how.
Eat a diet of varied, wholesome, and high quality foods such that your daily caloric intake is about 500 calories less than your daily caloric burn while keeping your macronutrient ratios at about 55/25/20 (%calories from carbs/fats/protein) and not doing anything to defeat the foregoing plan such as taking supplements, drinking alcohol, abusing drugs, using cleanses or emetics, etc. That's it. It's that simple.
Here's the only two websites you need to do that.
I'm outta space.
Good luck and good health!!
HELP! Need a Cardio. Muscle Traingning Routine. Ideas. Tips. Opinions?
You're wasting you time and energy if you attempt to build your personal fitness plan on the tips and advice of strangers and without clearly defined goals.
The first thing you should do before asking people for a workout plan is define your goals. Exercise is hard work and most people with new gym memberships don't return after only a couple of months. So, if you're going to do something difficult, especially to change your body, you should write down your goals and put them in order of importance and then break those goals down into achievable and realistic components. Then and only then can anyone plan a "good" workout for you.
Salient goals can include excellence in a sport or occupation, strength, explosive power, endurance, flexibility, systemic fitness, speed and agility, improved bone density, physical dexterity, stress reduction, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, peace of mind, mental acuity, increased life expectancy, etc. The components are going to be up to you, your limitations, your resources, your motivation, etc.
Goals are essential to your success because without them, you don't know how to train (which is why you're asking the question) and you have no way of measuring success. Success is what drives motivation. Little successes lead to big successes and the feeling of accomplishment, achievement, and satisfaction. Without goals, going to a gym and sweating for an hour will become old very quickly and you'll eventually be disappointed that you're not seeing some magical transformation in a few weeks.
For muscle building, I would recommend beginning with Scooby. Scooby is the best personal trainer I've been able to find on the web. He's spent a lot of his own time and money trying to provide good information in a palatable format which is easy for the novice to understand and he's succeeded. Watching all of his 165+ videos will give the viewer a good basic understanding of the principles of bodybuilding and nutrition including how to build muscle on the cheap, at home, and with minimal equipment. And, best of all his information is FREE and he won't be shoving ads in your face with every mouse click. Go here ---> to watch all of his YouTube videos. Use the YouTube "Load More" button in the lower left corner of the picture matrix to scroll through all of his videos.
Watch these videos first.
• FOR HARDGAINERS
• PROTEIN SUPS
You can also check out his website here ---> and participate in his discussion forum where you can ask questions and exchange information with other bodybuilders.
After watching Scooby's videos, you can begin mapping a plan for your fitness routine, decide what equipment, if any, you want to buy or what gym, if any, you want to join.
I would urge you to avoid commercial (dot com) website which are loaded with advertising. Many, if not most, of them are scam site fronts for product sales. And, above all, stay away from supplements. You'll hear a lot about supplements and you don't need any of it. Supplements can be very seductive because they hold the promise of easy gains which, of course, isn't ever going to happen.
If you take your time, follow the science and avoid the propaganda, and learn the basics of anatomy, kiniesology, physiology, nutrition, etc. you can become your own personal trainer. You owe it to yourself to do so. It's your body, your health and should not be put in the hands of someone minimum wage personal "trainer" with a $100 certification. Work toward being a good steward of your health and well being for life. If you have questions, your doctor can recommend good resources for local support.
Good luck and good health!!
I'm 21, 63kgs and 165 tall...?
The first piece of advise I would give you on losing weight is to avoid fad diets and drinks that claim to help you lose weight with no effort. Weight loss is a very complicated process biologically. No one person (MD, psychologist or personal trainer) has a solution that works for everyone.
Understanding the basics of nutrition, fitness, biochemistry and psychology can help raise your awareness of what you eat and what the ramifications of your choices are.
Vegetables are an important part of eating healthy. They also have the added bonus of allowing you to eat more food by volume without the negative effects of most calorie dense foods (foods that are high in fat, like potato chips and chocolate bars, ice cream etc...)
Protein and most carbohydrates have about 4 calories per gram. Fat has about 9 calories per gram, alcohol has 7.
So to answer your question, I am sure there are diets out there that will claim to help you lose weight without eating well balanced meals. And they may actually work for a little while, however, in the long term, it is best to eat in a sustainable manner. Make sure that plenty of vegetables are part of your daily diet. Snack on vegetables and fruits instead of processed foods.
Count calories and exercise daily and you will see the weight drop off.
The real problem in weight loss is the psychological and physical addiction to eating unhealthy foods and maintaining weight loss once you have achieved it. Even over eating by 50 calories a day (that isn't much food!!) can result in an annual weight gain of of about six pounds! multiply that over a period of ten years and you can become morbidly obese in just a decade!
Do yourself a favor. If you really want to lose weight. Challenge the way you think about food. Really take some time to learn how to prepare vegetables in a way that appeals to you and is healthy.
Also, find activities that you can do that burn calories every day. Things like walking, riding a bicycle, taking the stairs instead of an elevator are healthy habits that will help insure that you maintain a healthy weight throughout your life.
After a while, you will appreciate them as not only good for you, but good to eat!
Best of luck.