Tips From Your Personal Trainer

 

personal trainerI hope you are working out and on your way to having a leaner healthier body. We are to care for ourselves and it is amazingly up to us to do it.

Proverbs 31:17  says

“She dresses herself with strength and makes her arms strong.”

The get stronger mentality comes from God as do all things good. He enables us to do so much. Let’s do it all for His glory.  As you exercise and get stronger remember, you are not your own.

We were made for a purpose. 1 Corinthians 6:19 says  “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own”

Use the discipline of exercise to literally get better at self-discipline including the renewing of our minds, the “I won’t quit” attitude, the pressing on, and giving God our best and letting him take care of the rest.

The trainer in me like to push people but I say to make sure you rest and also do things right. No rushing and no anxiety over results, because then exercise becomes your idol.

Enjoy the following helpful information to make your workouts better with less stress and more results from proper application.

The following information is adapted from  from Real Simple. You know, It’s funny how I can stumble upon info like this and it’s already been in my brain for years. Well, Here it is in a nutshell.  Anything I’ve added or replaced is in italics.

1. You need to switch up your workouts.

“After doing the same cardio or strength routine three to six times, your body adapts and you burn fewer calories (but you can keep doing the routine for 4-6 weeks if you continually increase in weight and or intensity—never let it be “the same”) Action plan: Switch up at least one thing about your workout once per month; instead of the bike, take a Zumba class, instead of your usual curls with dumbbells, use exercise bands. This will keep you from getting bored and will keep your body guessing. Believe me, I’ve seen folks do the same thing for years and they look pretty much the same years later.

2.Cardio isn’t the magic bullet for weight loss.

While biking, running and walking are great for your heart, research suggests that it’s difficult to lose fat when you do only cardiovascular activity” says, Jeff Halevy, a celebrity trainer and the CEO of Halevy Life, a health and fitness service company in New York City. Although aerobic exercise will burn calories, it doesn’t really change your metabolism. What does: lean  muscle mass. Muscle helps you burn more calories even after your workout is over. The more lean muscle mass you have,  the higher your resting metabolic rate (the baseline amount of calories you burn in a day). Action Plan: Incorporate 2-4 strength training workouts per week in addition to your cardiovascular workouts. Aim to work all the major muscle groups over the week. To get started perform 1-2 sets of 8-12 reps of each exercise. Check out the website of the American Council on Exercise (acefitness.org/exercise library for weight training moves.)

3.Lift heavier weights

Muscles need to be stressed to a degree to grow. This is based on the “overload principle”. Stressed in this context means carrying a load that is greater than the normal. Choose a weight that you can lift for only 10-15 repetitions and no more. Be sure your form is good.  Then gradually, with each workout, push to get beyond those numbers. Once you have gone beyond one or two times, you are ready to increase your intensity.

4. Train your body evenly. 

Avoid, only doing chest and never back or only biceps and never triceps. Avoidance of a muscle group because it is not enjoyable for you to train is irrelevant. It is more important to eliminate the chance of an imbalance which can lead to injury.

It is not necessary to train all muscles at once of course, so split it up throughout your weekly scheduled workouts: Try biceps, and hamstrings then chest and triceps, then quads and shoulders. Mix it up anyway you like, generally ending with smaller muscle groups (ie: back would come before it’s assisting muscle group, the biceps)

5. Beyond crunches

Crunches are not always the best exercise choice, because they strengthen only a few of the muscles in your core,” says Pizzani. What’s more, if your abs are weak, doing crunches could cause a strain on your neck, since you’ll probably be pulling on it in an effort to lift your torso.

Crunches only hit the more visible six-pack abs. It is important to train the transverse abdominus, the underlying section of abdominals that act as a girdle for your whole midsection. Give plank exercises a try.

6. A workout doesn’t equal eating more of what you want later in the day

To stave off grazing after exercising, have a healthy snack an hour or two after your workout. And stay mobile as much as possible.

Your workout and active lifestyle are two different things. Stay active to keep up a good metabolism and eat regularly to avoid getting too hungry which can lean to binges.

7. Bad Form Is Bad News When You’re Strength-Training

Even if you’ve been weight-training for a while, it’s a good idea to brush up on form. You can find videos that illustrate good lifting form on ExRx.net. Or, even better, invest in a session with a personal trainer. A few general tips: Count “one one-thousand, two one-thousand” as you lift the weight, says Sokol, and “one one-thousand, two one-thousand” as you lower it. “If you lift too fast, you let momentum, not your muscles, do the work,” he says. When doing upper-body exercises, keep your wrists straight; when doing squats and lunges, align your knees and ankles; and when bending over for an exercise (like a dumbbell row), keep your back flat. Always keep your neck aligned with the rest of your body.

8. Working Out on an Empty Stomach Won’t Burn More Fat

A common belief is that if you exercise before you eat, your body will turn to its fat reserves for energy instead of the food in your stomach. In fact, it’s just the opposite.

Get that metabolism started by eating! Use the carbs from that piece of fruit and the protein from the Greek yogurt to get you going and fuel your muscles. Other options to get you going are a homemade protein bar or Larabar, a banana and oatmeal or a fruit and protein smoothie.

9.Be ergonomically correct on your exercise machine

If you hang on tightly to the rails on the stepper or lean on the bars of the elliptical, taking weight off of the legs, you are burning less calories and placing a strain on your back and wrists. Maintain proper form. On the treadmill, you should be able to stand tall and pump your arms. On the stair-climber, keep your body centered over the pedals, with your head up and shoulders relaxed. It’s OK to hold the handrails lightly, as long as your posture is correct.

10. The Fat-Burning Zone Isn’t Really a Fat-Burning Zone

If you’ve ever played around with the controls on a cardio machine, you may have experienced the “fat burning” program, in which you exercise at a low, steady intensity. The idea is that low intensity is better for weight loss than more vigorous effort, because you can sustain it longer. But studies show that even in a shorter workout, boosting your intensity can burn as many, if not more, calories than long, steady-state cardio. And “when it comes to losing or maintaining weight, it’s the total number of calories that counts,” says Halevy. Plus, by working harder, you can get out of the gym faster.

Slow, steady workouts are a good place to begin if you’re just starting a cardio routine. But as you get more fit, bump up the intensity. Try interval training once or twice a week on nonconsecutive days: Work at a high intensity for a short spurt (say, 30 seconds), lower the intensity to recover (for 90 seconds), and repeat for 20 to 30 minutes.

 

Charlene Ryan

http://www.realsimple.com/health/fitness-exercise/things-trainers-wish-you-knew

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About Fit, Healthy, Happy Home

I now more than ever dedicate all that I do to the Lord and His purposes. As a trainer and natural foods consultant, mother of 3 and wife to an anointed husband, My blog reflects my walk with God and what He gave us, and how to prepare foods the best way possible, and my desire to get others in shape.
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