When you are desperately looking for ways to become slimmer and to lose weight it might be difficult to accept that even you might stand some risk from over exercise. However Dangerously Fit personal trainers says that over exercising has its own sets of problems and there are times when the body sends up signals saying I need a break. These are some of the typical scenarios when you should take a break from your regular workouts.
Cranky mood swings
According to a Dangerously Fit personal trainer if you are feeling irritated, listless and cranky then it could be a sign that you are working out too much. Overwhelming your body is not a wise thing to do as you need to take a methodical graduated approach to fitness.
If you notice yourself getting irritated at friends and family and feeling depressed then perhaps its time to take a couple of days break from your workouts.
Running on empty tanks
Working out regularly with a personal trainer will help you lose weight but it will also deplete your energy stores and drain your muscles. You need to give your body enough rest and adequate nutrition to recover before moving on to the next series of workout sessions.
Whenever you feel the onset of fatigue or body cramps then treat these as signals to take a break from your workouts. Drink plenty of fluids to ensure that your body regains strength.
With the fitness industry booming in the recent years, personal trainers and fitness instructors are always on the lookout for newer and better fitness marketing strategies. The more innovative and creative a strategy is, more is its potential to attract new clients and increase business. Becoming a personal trainer is more than just choosing the best personal training certification, you must know how to market yourself too!
Offer group deals
Most people enjoy working out with friends or family. A great fitness marketing tip is to offer group deals for families, couples, corporate clients or just a group of friends wanting to exercise together.
It is a good opportunity to get new members and a larger number of clients for your business. Offer discounts, packages or schemes to attract such clientele. Customize their exercise package as per their requirement such as senior citizen exercises, slimming or body toning for youngsters etc.
Use exhibitions or workshops to gain clients
Various health exhibitions or workshops are held around the city. A good strategy is to have a booth at these exhibitions and give free fitness assessment for people who visit your booth.
You may even have attractions such as letting them try out newly launched fitness equipment for free or distributing a booklet containing tips for making health foods or daily workout tips. Note down their contact details and offer them attractive schemes or discounts to hire your services. If they do not sign up, keep them on your email list and follow up with them regularly.
Give free exercise sessions
Giving free mini-exercise sessions during weekend is a good fitness marketing strategy to attract potential clients. Conduct these sessions at places where fitness conscious people are likely to come such as parks, playgrounds, jogging areas etc.
During these sessions expose them to a number of easy-to-do and different exercises and fun activities so that they know your training style. After a few sessions, advertise your business and give them special discounts or schemes if they sign up immediately. This is a great way to bring more customers towards your business.
Tie up with other businesses
Make partnerships with grocery stores, departmental stores, sports stores etc and get them to advertise your fitness business. Offer them discounts on your services or a monthly advertising fee. Those helps spread the word amongst a larger group of people who you may not be able to reach to.
Form tie-ups with other fitness industry professionals and get them to refer clients to you whenever they have enquiries for services that they cannot give or whenever they are overbooked. You can do the same for them. This mutually beneficial fitness marketing partnership can help your business grow and forms good relationships with peers and competitors.
Use social media
Use social media platforms like Facebook, Twitter, LinkedIn, Instagram, Snapchat etc to create a page or your business. Encourage more and more people to participate in discussions, contests and keep them updated about your business by posting regular updates, photos and videos. This is an effective way to get more clients. Online fitness profits offer done for you marketing solutions to boost your personal training, gym and boot camp sales.
Use different fitness marketing methods and evaluate which ones work best for your business. Implement them effectively. Keep trying out innovative and creative marketing methods and you will see yourself getting a number of clients with minimal effort.
After an online fat loss program you are sure to enjoy enhanced health, greater energy and a definitely, leaner body. You do not learn to keep on pushing yourself beyond your limitations, but you learn to be more focused and dedicated than ever before. Online fat loss workouts will keep you motivated and inspire you to attain your fitness goals.
Helps Definite Weight Loss
You could shed fat fast. Thanks to your hard work, dedication, high-intensive and fat-burning workouts along with effective diet plans, you are able to lose considerable weight. You tend to even lose fat in the most troubled spots including tummy, arms and thighs.
Boosts Your Level of Endurance
You are given instructions to gain endurance. With each passing week you tend to gain more endurance. By the time the online fat loss program ends, you are sure to be in much better aerobic shape and certainly stronger than before. You would also, know the way to increase your endurance levels.
Results in Increased Cardio
Throughout the challenge you would be increasing your cardio. You would be feeling more toned, energized and definitely stronger than before. You would become fitter than ever and would be able to do really strenuous exercises now without any signs of fatigue and stress.
Helps You Develop Better Eating Habits
You are supposed to follow effective nutritional plans that allow recipes that are really delicious, easy to follow and would not make you feel hungry. The diet plans are designed by Australia’s top nutritionists and they specify exactly what to eat, when and how. You need to follow a specific diet chart. This might necessitate cooking separately and buying only some specific food groups for yourself.
You would end up cutting down your animal protein intake. You would start having a lot of vegetable juices, natural herbs and nutritious whole foods. After this body transformation challenge is over, you would certainly not spend on expensive health drinks anymore.
Creates Support Group
You would have access to a support group of like-minded individuals on the social network sites such as Facebook. A private group is often created comprising of people who successfully completed the program or the ones who are currently doing the program.
You would come across various recipes, suggestions, experiences and of course, motivational messages. This is truly inspiring and helps you to stay firmly committed to the program. You certainly do not want to be the only one not able to lose weight.
Building up Momentum
An online fat loss program is all about focusing on developing healthy habits and achieving your fitness goals. When you are able to accomplish this consistently, regularly and sustainably throughout, you would actually be building up something amazingly powerful inside you. That is nothing, but momentum.
When you carry on consistently with the program with dedication and complete faith, you are fundamentally altering your lifestyle permanently. You must attend all motivational seminars relating to fitness, health and nutrition. Remember your master trainer would be there to guide you every step of the way.
When you do exercises to strengthen the muscles they work on either one or many muscle groups. The groups of major muscles are the hips, abdomen, back, shoulders, chest and arms. All these groups should be exercised at least two days in the week. Exercises to help strengthen these muscles are push-ups, lifting weights and using resistance bands. You should seek guidance from your personal trainer when doing these muscle-strengthening exercises.
If your goal is to either maintain or lose weight
On the exercise front, if you want to lose weight, you need to do at least 60 minutes of vigorous exercise on a daily basis. This will help you to not only lose weight but also maintain the weight loss figure. Besides working out you would also need to go on a low-calorie diet, as weight control is dependent on what you eat. You should consult your personal trainer on the type of diet you require if you have any doubts.
Decide on what you wish to achieve
As mentioned above exercising and how much of it you require, depends on what exactly you want to achieve. Get yourself a personal trainer who will assess your requirements and then guide you as to how much exercise you need.
Do you want to exercise to keep physically fit?
Do you want to control your weight?
Do you want lessen your stress levels?
Do you want to increase your endurance?
Once you have made a decision on the questions above, your personal trainer will be able to guide you as to how much exercise you need to lead a healthy and fit life.
Love handles are often referred to as the muffin top. You should start exercising and consider employing the services of a certified personal trainer to get rid of this excess fat found at both sides of your torso. You would be frustrated if you are doing crunches alone to eliminate your love handles. Here is how to get 6 pack abs and get rid of your muffin top: Take the expert guidance from a professional personal trainer.
Crunches are good for toning muscles, but love handles are not composed of even one ounce of muscle. They are nothing, but fat. Healthy diet and strict cardiovascular program should help burn the fat away. Follow a Cardiovascular Program
You should follow an overall fitness program comprising of 35 to about 45 minutes of cardiovascular exercises at least three or may be four times every week, strength training at least twice or thrice a week and you should take a day off from physical training.
When you rest, you would allow your body to rebuild muscle. Include a number of cardio approaches for effective results. Do not simply concentrate on some spinning classes or the elliptical only. Do not stick to the same cardio routine.
You need to do exercises that keep challenging diverse muscle groups. Do some high-intensity interval training regime for burning fat effectively. Avoid working out at a particular pace all through the workout.
For instance, when you are on the treadmill do 2 minutes at your normal pace followed by 1 minutes at a much faster pace. Once you have successfully trimmed down the fat, you could concentrate on toning the muscles found just underneath the love muscles. Some Effective Exercises You Must Do Bicycle Crunches
This exercise would be working both internal as well as external obliques along with the rectus abdominis and it’s the fastest way to gain muscle. The first step is to bend your knees, and lie down on your back. Without interlacing your fingers, now put your hands behind the head, and lift your head a bit. Twist your body such that the left elbow moves towards your right knee, while the left leg is extended.
Finally, pull your leg in, and repeat the process such that your right elbow now goes towards your left knee. This particular workout can be built up to 3 sets, with 25 reps each. Lying Leg Twist
Stretch out your arms to the sides, and lie on your back with hands flat on a mat. Lift your legs, then bend the knees such that you keep your calves parallel to the floor, and your thighs at a 90-degree angle against your torso. Now, lower both your legs to one side, such that you can touch the ground with the outer-right thigh, while maintaining the right angle.
Return form to the central, and lower the other side to touch the ground with your outer left. Three sets of 25 repetitions each are ideal. Side Planks
This is a great exercise to strengthen your core in the back and the front. Lean on your elbow, and lie on your right side. Now, keep your feet stacked and extend your legs out till they’re straight. Ensure that your right foot touches the floor. Now, try to hold your body up, maintaining a straight line, using your core. If it feels a little tough, put your right knee to the floor. Hold the position for 20 seconds or longer. Slowly lower yourself to the floor, switch sides and repeat.
If you want to test yourself further, lift your top leg, and hold it such that it doesn’t touch the bottom leg. Start off with four to five repetitions, and increase with time.
A professional personal trainer would be the best person to guide you every step of the way. You would soon get rid of those love handles, you were never proud of.
Most people wish to look nice and attractive, while working out. However, your workout clothes should most importantly, be about fit and comfort and not about fashion. After a strenuous workout regime, you could be feeling pretty exhausted, sore or sweaty. You may even be feeling relaxed and not so tired despite an intense workout session.
Your personal trainer would be telling you that it is important to choose the right kind of workout clothes. This is because the clothes you wear, while exercising would make a real difference in how you would be feeling during or after the workout session.
Obvious Preference for Wicking
Always choose a fabric that pulls away the sweat from your body. Fabrics that are known to provide wicking, are definitely the best for workout clothes. Fabrics such as Spandex, Lycra and polyester keep the body cool and comfortable, while working out.
The breathable synthetic materials containing polypropylene such as SUPPLEX® and COOLMAX® are appropriate for workout clothes as they help in evaporating the sweat from your skin. However, they are not good at soaking up the excess sweat and therefore, leave you feeling uncomfortable and sweaty.
An Alternative Choice is Cotton
Cotton clothes are known for absorbing the sweat. However, they are not good at pulling away the sweat or helping it evaporate from your skin quickly. Cotton clothes could become wet and heavy, while you exercise.
Avoid Fabrics that Do Not Breathe
Do not wear workout clothes made out of plastic based or rubber-based materials, which do not let the sweat evaporate from your skin. They should also, be avoided as they are responsible for keeping very high body temperature.
Choose the Correct Fit
Always wear loose-fitting comfortable clothes, while working out. However, it is best to avoid loose pants, while biking or running and they may get caught up in the pedals get entangled with your feet. For activities like Pilates and yoga, you should wear fitted, but stretchy fabrics. Choose clothes that fit you comfortably and those that do not get in your way while exercising.
Choose as per the Demands of the Season
In case you are playing seasonal sports or working out outdoors. You would have to change your workout outfits as per the season.
Hot weather: Summer months could be really hot, sultry and sweaty. During summer months it is best to opt for breathable fabrics that effectively wick sweat away. Wear cool and comfortable clothes.
Cold Weather: You need to keep yourself warm in winter months so you should try dressing up in layers so that you could remove some, during the course of the exercises. Remember that as you exercise, your heart rate as well as your body temperature would go up. Always wear workout clothes that are suitable for warmer weather than the existing temperature as shown by the thermometer readings. Wear sweat-wicking outfits on the inner layer. Wear insulating layer of clothes on top of those outfits.
Windy or Wet Weather: An outdoor workout program can really be ruined if your clothes get caught in a really strong wind or get soaked in the downpour. You must wear a protective outer layer that shields you from the elements.
Remember it is important to seek professional guidance from a personal trainer, but it is equally important to wear the right workout clothes. When in doubt, always consult with an experienced personal trainer, who would guide you in the right direction.
Any kind of exercise could be a great stress reliever. Your personal trainer rightly points out that being active could help in boosting feel-good endorphins in your body. Exercise in practically, all forms from yoga to aerobics could prove to be a fabulous stress-buster. Seek advice from a professional personal trainer for effective stress management through exercising.
Beat the Stress by Getting Active
Nothing could match regular exercise as an effective stress-relieving strategy. It is definitely wise to channelize your energy into some form of exercise such as walking, running, cycling, playing squash or racquet-ball etc.
You must get into the habit of exercising at just moderate intensity every day for at least 30 minutes. This is chiefly because any physical activity would help in bumping up the production of the feel-good neurotransmitters in your brain known as the endorphins. Hiking, running, or even a tennis session are all great for boosting endorphins.
Exercise is best for reducing stress and improving health as it not only helps to relax tense muscles, but also, helps you to get proper sleep. It is an effective tool for combatting anxiety and depression. Needless to mention, regular exercise keeps you trim and fit, alleviates heart conditions, manages diabetes, high blood pressure and chronic back pain.
Regular exercises can improve your mood and help you get rid of anxiety and mild depression. Your sleep would no longer be disrupted by anxiety or stress. Do regular exercises for easing stress levels and having a complete command over your mind and body.
Choosing the Right Activity
Jogging, walking, swimming, aerobics, cycling or dancing are excellent ways of exercising and staying fit and stress-free. Choose activities that you enjoy doing and keep varying your activities in order to avoid boredom.
You must try incorporating some walking in your daily fitness regimen. A planned and organized walking schedule could be an excellent aerobic exercise. It helps in strengthening your legs, lungs and the heart. Walking is the best way for preventing osteoporosis, managing diabetes, enhancing flexibility, lowering cholesterol and blood pressure etc.
Include 30 minutes’ walk every day in your fitness regime for a fit and stress-free life. You could sometimes try slow jogging in between for avoiding monotony.
It is an effective martial art form that helps to enhance flexibility and strength and reduce anxiety and stress. It is an effective combination of breathing techniques and a series of moderate physical movements that provides a meditative experience. It instils well-being through coordinated breathing, concentration, and slow, really elegant body movements.
Tai Chi boasts of psychological as well as physiological benefits and is pretty effective in promoting flexibility, cardiovascular fitness and balance control in individuals suffering from chronic diseases.
Yoga helps to enhance strength and minimize stress. Yoga is truly effective in improving coordination, flexibility, posture and circulation. Yoga works wonders in reducing asthma attach frequency. It uses meditation techniques, breathing, and stretching postures for soothing the mind and toning the body.
There are many kinds of yoga. Usually we practice yoga as a superb combination of pranayamas and asanas. You could learn yoga through videos and books. However, the best way of learning yoga is with the help of a professional personal trainer.
These days; personal trainers are much in demand all around. More and more people are enrolling for personal trainer courses in order to start a career in this ever-expanding field and not without good reasons either! So why is personal fitness training considered so popular? What makes this profession so attractive among the young and the ambitious?
If you too are aiming to become a personal fitness trainer then you will be happy to know that the job comes with enough perks to keep you happy and proud that you have indeed selected the right career.
Being a Personal Trainer Allows you to Help and Heal People
As a personal trainer you will definitely be in charge of your clients’ health and wellness. This means a gamut of opportunities to help people take charge of their own life, create awareness about positive living and inculcate practices that will allow your clients to lead a healthy and fit life for years.
They will remember you as the architect of a new life for them and thank you for imbibing a whole new attitude towards healthy living. In the process you not only strengthen your clients physically but mentally too.
Being a Personal Trainer Makes you your Own Master
Personal trainers are really their own masters as far as working hours are concerned. Granted the job is tough and requires round-the-clock commitment but you can really set the timings as per your convenience and that of your clients. This is not a nine-to-five job and you are not going to be stuck at your desk the entire day.
On completing your personal trainer courses you can roam around the city or even the surrounding districts to expand your business. Moreover, if you have the right clients you can start at 5am and wrap up by midday and have the rest of the day to yourself. You can pursue other part-time professions for extra income or some hobby that is after your heart.
Being a Personal Trainer helps you Stay Fit and Happy
This goes without saying but being a personal fitness trainer of course helps you to stay fit and in perfect condition throughout your life. It’s a love for life and something that you will enjoy immensely especially if you have always been a fitness fanatic.
You can turn your hobby into a viable profession in which the benefits only accrue over the years instead of wearing you out (as in many other professions).
You stay healthy, enjoy wholesome; nutritious meals and can manage your life much better. This is undoubtedly true as the immense benefits of regular exercise on both your health and brain function is well documented.
Personal Fitness is Indeed a Well-paying Profession
Personal fitness training really pays well. All that effort and hard work you put while undergoing personal trainer courses will seem worth it once you make a name for yourself.
This is really a high profile profession especially if you can specialize in a few niche categories. High-end clients are ever willing to pay good consultancy fees and other incidental expenses just to have their personal trainer at hand whenever and wherever they require them.