Weight-Loss-Goals

REACHING YOUR WEIGHT LOSS GOALS: PICK UP THE PACE

It’s February, and many of us have stuck with those New Year’s resolutions, shedding pounds and making better choices about diet. But right about now, your weight loss may  also have stalled. This is called hitting a plateau, and it can happen for a multitude of reasons. One of the most common is that we don’t increase our physical activity as our bodies’ needs change.

Changing Habits, Changing Metabolism

As we get into shape, our bodies begin to use energy differently. As your system gets used to increased physical activity, it also adjusts how it burns calories. Eventually, your body can reach a sort of equilibrium, where you’re eating exactly enough calories per day to sustain your current weight and make it through your workouts.

This is especially common when people start out slowly—a good idea if you’ve been sedentary for a long time. If you started out with walking around the block, for instance, and now you’ve hit a weight-loss plateau, it’s probably time to increase the intensity of your workouts to match your new metabolism!

Increasing Workout Intensity

There are two ways to increase the intensity of your workout. The first is to increase its duration, and the second is to make the workout itself more strenuous. Since most of us simply don’t have the time to make our workouts longer and longer, making your workout more strenuous is often the way to go.

Talk to a personal trainer about ways to “step up your game” and push past your body’s equilibrium. Some methods to try:

  • Add weights. Even if you’re just walking around the block, carrying weights or wrapping weights around your ankles will make walking a more demanding task.
  • Go a little faster. If you walk on the treadmill, try increasing the speed or even the incline. You don’t have to do an 8-minute mile, but even sprinkling some jogging into your walk will help you burn a few more calories.
  • Switch it up altogether. If you always hit the elliptical, try out the rowing machine or the free weights. Adding new activities is also a great way to keep yourself from getting bored with your routine.
  • Commit to an extra day at the gym. Maybe right now you work out once a week. What would happen if you made that two?
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3 THINGS A PERSONAL TRAINER HELPS YOU WITH

Working with a personal trainer Columbus can make a huge difference in achieving your health and fitness goals. When you have been trying to lose weight, or build muscle, it can get overwhelming or exhausting when you don’t see the results you’re hoping to see. A personal trainer can get results by helping with three things: a plan, resistance training, and motivation.

1. A Plan is the Key – A plan is the key to all your health and fitness aspirations. If you’re looking to lose weight, get fit, build muscle, whatever it is you’re trying to do, you need a plan with clear steps to achieving that goal. Working with a personal trainer Columbus gives you the help you need to make a plan. Your personal trainer will put together a customized workout plan that targets the areas that you want, and gives you the best results overall for your body type. For weight loss, your customized plan may include a good amount of cardio, along with resistance training to tone areas that need attention. Your personal trainer will most likely suggest diet changes to help you achieve your fitness goals. With exercise and diet plans in place, you are sure to get results.

2. Resistance Training is Important – Resistance training is important to any workout. You may think you need to focus on cardio workouts only  for weight loss, but think again. Resistance training is a safe way to help you build up your muscles to lifting heavier weights, and it’s a great way to tone areas that need it. While cardio workouts are important, resistance training builds up your endurance and strength, and having more muscle will actually improve your weight loss results since muscle burns more fat throughout the day. Your personal trainer Columbus knows that resistance training is important, and will work it into your customized plan to keep you seeing results.

3. Motivation to Keep Going – No matter how great your results, or how much you want it, motivation can sometimes slack off. Working with a personal trainer Columbus will keep you motivated and on track to achieve your fitness goals. As your personal trainer works with you, he or she will learn what motivates you best, and what your goals are. Sometimes the best motivation is simply looking forward to that weekly or monthly training session in which you can “show off” your endurance, new, low weight, or better muscle tone. If you struggle with the motivation to follow through on your plan, this is an area that a personal trainer can help you with.

Whether you are looking to lose weight or build muscle, a personal trainer Columbus can help you. From formulating an achievable plan, to customizing your workout, to teaching you how to exercise properly, and keeping you motivated, a personal trainer is perhaps the best tool you can have to help you accomplish your health and fitness goals this year.

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5 FITNESS MOVES TO DITCH AT THE GYM

If you watch people at the gym, it seems like there’s an endless variety of moves and exercises. That’s certainly true, but not all fitness moves are created equal. Some workout moves are tricky to perform because they require precision form. Without that, your workout is less effective and you even increase your risk for injury.  If you’re a fan of these moves, you’ll want to rethink your routine and talk to a personal trainer about correcting your form or finding alternative exercises.

  • Lazy leg presses: Leg presses are actually a fantastic exercise. That is, when they’re performed correctly. Most people put their feet too far apart and bend their knees too deeply. Both of these mistakes throw off your alignment, placing more stress on your knees and back. During a leg press, your knees should never bend deeper than 90 degrees, and keep your feet about shoulder-width apart or slightly less. Ask your personal trainer to watch you do some leg presses and correct your form if necessary.
  • Any and all upright rows: This move requires you to pull something up close to your chin. Anytime you perform that action, you compress the nerves of your shoulder. Instead of this move, try front lateral shoulder raises. For these, you bring the weights either out to the side of your body, or out in front of you. If you start with the weights at your sides, never lift them above your shoulders. Your personal trainer can also recommend other effective moves to replace upright rows.
  • The treadmill slouch: The handlebars and console of the treadmill and other cardio machines simply beg us to lean over them—especially at the end of a long workout. But once you slouch, you reduce the effectiveness of your walk or run because your body no longer has to support its own weight. You also pull your spine out of proper alignment, placing undue stress on your vertebrae. So do like your mother said, and stand up straight!
  • Lat pull-downs behind your head: Most of us don’t have the shoulder mobility to perform this move correctly. As a result, we end up compromising our stance and our spines to do the exercise. Meanwhile, we also increase our risk for shoulder impingement and torn rotator cuffs. You can still do lat pull-downs, but bring the bar down in front of you, no lower than your breastbone. Keep your grip wider than your shoulders. You can similarly adapt military behind-the-head presses.
  • Squats on the machine: Many people use the Smith machine for their squats. But the bar doesn’t have any give, which often forces our bodies out of alignment. And chances are, your stance is also too wide on this move. Squats are just as effective without the weights, so learn proper form without the machine. Start with your feet shoulder-width apart and your back straight. Sit down and move your hips back as if you’re sitting down in a chair. Keep your weight directly above your feet throughout the exercise.

For answers to your questions about these and other fitness moves, talk to your personal trainer. Before you start any workout routine, or even if you’ve been working out solo for a while, it’s a great idea to get insight and guidance from a trainer.

Woman Drinking Water After Workout

SUCCESSFUL WEIGHT LOSS STRATEGIES

We are happy to bring five successful weight loss strategies to your attention. When you’re looking to lose weight, the process can feel endless, hopeless, and frustrating. There are so many different diet pills, diet plans, and other weight loss “helps” out there, it can be hard to know which ones really work. The truth? Very few will actually give you lasting results. These five tips are successful strategies because they always work, and the weight loss is usually permanent.

  • Fruits and Vegetables – Eating your veggies is where it’s at. No one has ever gotten fat from eating fruits and vegetables. Fruit is higher in carbohydrates and natural sugars so it should be consumed in moderation. Vegetables, however, are great for filling you up and being low in calories. At every meal, try to fill half your plate with vegetables.
  • Exercise – Regular exercise is really what’s going to help you lose the weight. We recommend at least 30 minutes of activity a day. When you’re looking to lose weight, you need to burn more calories than you consume. Cardiovascular activity raises your heart rate, and it is the best proven way to lose weight. Try to fit in a cardio activity every day by hitting the gym, or taking a walk, or swimming. There are tons of options for burning calories, so find a few that you like and do them regularly.
  • Drink Water – Drinking water is not only healthy for your body, but it is also one of the best ways to help you lose weight. We suggest drinking an half your bodyweight in ounces of water. So, for example, if you weigh 150 pounds, you’ll want to drink 75 ounces of water. You will be drinking so much water that you won’t even have time to think about or want to drink the bad stuff like soda.
  • Make a Plan –  Making a plan is really important for weight loss. You should plan out when is the best time for you to exercise, and what are healthy foods that you like to eat. Formulate a workout and healthy eating plan to help you achieve your weight loss goals. Making a weekly menu can be a great help when trying to lose weight.
  • Weight Training – Although your goal is to lose weight, not build muscle, we would like to remind you that muscle burns fat. The more muscle you have, the more fat you burn throughout the day. Building muscle through weight training can switch up your workout, be fun, and help your body lose weight and get toned.

You can be successful losing weight with these five strategies. We recommend a regular exercise plan and healthy eating. Your exercise plan should include 30 minutes of a cardio activity, and some weight training. Your healthy eating plan should fill up on vegetables and fruit, and promote drinking water. Start losing weight today, and keep it off.

FIND SUPPORT, NUTRITIONAL AND FITNESS ADVICE IN SMALL GROUP FITNESS TRAINING

Why do small group fitness plans work? Because there is strength in numbers, and valuable relationships in small groups. It’s easy to feel like one of the masses in a huge gym, filled with hundreds of people zoning out to television or music while ceaselessly cycling or treading. Working in a small group is a chance to work closely with just a few people, usually 2-4 others, taking a fitness journey together. What can you gain from small group fitness plans?

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Three Ways You Will Enjoy Small Group Fitness Training

1. Support – When you begin a fitness journey, or even if you’re somewhere in the middle–especially if you’re in the middle, support can make or break you. Beginning a fitness journey can be hard. It’s new territory, and learning to exercise daily and choose healthy foods can feel overwhelming. Small group fitness plans give you the opportunity to meet with others who might be beginners who can relate to you and give you strength, or it might give you others who are a little farther into their fitness journeys and can encourage you on to greater achievements.

2. Nutritional Advice – Small group fitness is a great place to get nutritional advice. Working with a personal trainer in a small group setting not only allows him or her to give nutritional advice, but it brings up discussions of healthy options that other are trying, and gives your small group a chance to discuss what nutrition plans work for their bodies. For example, your regular nutrition plan might be eating an overabundance of fruits and vegetables, while skimping on anything else. While that might be helping you lose weight and stay healthy, you might learn from other members in your small group fitness, or from your fitness trainer, that you aren’t actually getting enough fiber in your diet, so you’re not maximizing the power of your nutrition to help your body. Little helpful tips of nutritional advice can help keep you on track towards your fitness goals.

3. Fitness Workouts – Small group fitness workouts are some of the best. Your trainer will arrange workouts that will benefit each member of the group, and help the group work together. When you’re working out with friends, the routine falls away and it simply becomes an enjoyable time to laugh and work towards goals together. Laughing is great because it burns extra calories! You can learn fitness workouts from your personal trainer, as well as taking away fitness tips from your small group.

If you are considering working with a personal trainer, or just need a little kickstart to your workouts, consider a small group fitness plan. The support, nutritional advice, and fitness workouts are just three small perks of a small group. Working with a trainer gives you one-on-one guidance, but having members of your small group there gives you friendships and understanding for where you are in your fitness journey.