Posts Tagged ‘diet’

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How Often Should You Work With A Personal Trainer?

August 27th, 2010

As a personal trainer, my clients will ask me, “How often should we meet?” This is a good question and one that takes some careful consideration because everybody’s needs and wants are different. Most of what personal training is about is instruction, support, and accountability. Here are some things to consider when deciding how often to see your trainer: How experienced are you? How fit are you right now? Do you tend to fall off your exercise schedule? What can you afford?

If you are new to exercise I suggest meeting with a trainer 2 or 3 times a week. I realize this adds up quickly but the beginning stages of a new exercise regiment are a critical time. For example people with great intentions of getting in shape often injure themselves quickly because they don’t really know what they’re doing. The supervision by a trainer in the beginning will get you off to a great start by learning the basics about good form. This will help to prevent injuries down the road. Also, most people fall off course during the first 3 weeks of a new attempt at exercise. By having several training appointments early on you will gain the momentum you need in order to hang on through this tough period.

Working with a trainer frequently in the beginning will help to create the momentum you need to get you over the ’stage 1′ hurdle. Also, if you’re a beginner you have a lot to learn. A trainer will show you how to do things correctly so you don’t end up with an injury. As you feel more comfortable with the exercises and as your trainer becomes confident that you are doing everything correctly, you can expect that you will become more confident and be able to work out on your own.

If you’ve been working out on your own and following the same routine for a long time I suggest meeting with a trainer once a month to change things up a bit. Maybe you’ve heard about ‘confusing your body’? In exercise, one of the most ineffective things you can do is repeat the same thing day in day out for weeks, months or even years. It’s not as uncommon as you might think for someone to do the same exercises for 10 years or more! Don’t fall into this. By changing your routine frequently you are confusing your body, challenging it and forcing it to adjust its response. This is a good thing. If you find yourself falling into a rut, getting bored or too comfortable have a trainer give you some new exercises and mix it up once a month.

Of course when you’re trying to figure out how often to see a trainer budget is going to come up. The two of you can talk about what you have to spend and they will help you to get the most out of your money. It’s the trainer’s job to assess the situation and make suggestions about what they think will be helpful. The two of you can then decide together how you will move forward.

Remember you don’t have to sign on for a package of sessions right away. Take your time in deciding if you have picked the right person and if you want to keep working with them. It may seem like a lot of money but if you re lucky enough to find a trainer you enjoy and you’re getting results, I am confident that it will be worth every dime!

Picking the right Denver Personal Trainer will make or break your resolution to get in shape. We can be your fitness confidant and sketch a individual workout plan that is best for you. Visit www.filettifitness.com today for more information.

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Complex Carbohydrates

August 16th, 2010

When most of us decide to follow a diet, we are filled with joy because we are eventually going to shed that unwanted weight. All we require is the necessary diet info. However a few months down the road and not only have we not lost any weight, but we are also fed up with our diet.

Why does something like this happen you might ask in exasperation? Well, the reply would be that we are not eating the right combination of foods to burn the excess fat away. Following a diet that has complex carbohydrates foods which are healthy for you could be the key to your whole diet dilemma.

When you begin any of the diets, the first thing that you will be told is the diet info on what food you can eat and what types of food are not good for you. According to most low carb diet info, among the many bad foods will be many complex carbohydrates foods which you really need for your body to work well. The most sensible approach to adopt with those diets is to understand the low carb diet info behind them and use the diet food lists that they provide sensibly.

This way you will definitely lose weight, because the foods that you will be having on your diet are the kinds of food that can make you lose your hunger cravings. By not desiring to consume lots of food, you won’t be snacking on junk food and gaining pounds. According to most low carb diet info, complex carbohydrates foods for long lasting energy will release the amount of energy that you need, on average, throughout the day.

According to most low carb diet info, these foods also have the necessary dietary requirements that we need for our bodies to develop healthily. You should, however, remember the low carb diet info that the best way to develop a fantastic looking figure is to maintain a healthy balance between all of the complex carbohydrates foods in the other groups and to incorporate regular exercise into your lifestyle.

When you go shopping for your dietary foods, wait a minute and see if the foods that you have planned for your meals, according to the low carb diet info you have, will help you in the long run or if you will be feeling worse than you do now. The reason is that some of the foods in these different diets don’t take your body’s health requirements into account.

If you don’t eat the right foods, you can end up with various illnesses and other complications that you had no trouble with when you used complex carbohydrates foods like fruit and vegetables that were part of your normal eating habits.

Remember that, according to most low carb diet information, you must take into account the health needs of your body too. Including fantastic tasting complex carbohydrates foods that you would normally enjoy eating anyway, make dieting more fun, especially since you are not really dieting. What you are doing is making a permanent change for a healthier future.

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Increase Your Metabolism With A Walking Workout

August 6th, 2010

Increasing numbers of people are starting to realise the benefits of walking as a means of exercising. It’s easy to do – in fact you do it every day without even thinking about it. It’s a low impact workout that requires no special equipment, training or expertise. It’s suitable for a wide range of ages – which is probably one reason why it has such a low “drop out” rate. You can do it wherever you like and you can fit it into your daily schedule whenever it’s convenient for you.

It’s especially effective if you’re trying to lose weight. Of course, controlling your calorie intake – the amount that you eat and drink – is important, but dieting alone is not an efficient way to shed pounds. If you combine an element of exercise with dietary control your results will be better. This is not solely because you burn calories by exercising, but also because regular exercise actually increases your metabolic rate – the rate at which you burn calories. What this means is that, even if you’re not exercising – sitting and watching TV or chatting on the phone for example – you will burn calories at a faster rate and this will help you to lose weight.

The benefits to be had from walking are numerous. It can increase your lung capacity, lower the risk of heart disease and stroke and also help to lower your blood pressure level. It can lower bad cholesterol levels whilst raising good cholesterol levels, reduce the risk of developing two types of diabetes and even reduce the risk of developing certain forms of cancer. It will help you to sleep better at night and is effective in combating anxiety and depression. It will give you more energy and you will feel less fatigued throughout the day.

That’s a lengthy list of benefits and should be more than enough to get you motivated. And if you’re keen to get started then don’t forget, there’s absolutely no need for any special equipment. All you need is a good pair of comfortable shoes and you’re all set.

One item of equipment that you might find useful – although you don’t strictly need it, especially not when you’re just starting out – is a pedometer. This will help you to record your progress and they can be set to display in terms of calories burned, number of steps taken or distance covered – whichever is most meaningful for you and helps to keep your motivation level high.

If you haven’t exercise for a while, or if you have any medical conditions, it’s a good idea to seek the advice of your doctor before you start walking (or any other new exercise program for that matter). It’s also worth remembering that, even although walking is a relatively low intensity exercise, it’s a good idea to stretch your muscles before setting off on your walk. Take your time and start off slowly – you can build up both in terms of speed and distance over time. Some gentle stretches when you have completed your walk are also a good idea. This will help you to avoid any strains and ensure that you achieve all the aforementioned health benefits in the most effective manner.

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The Latest Hollywood Diet Is Kirstie Alleys Organic Liaison

July 16th, 2010

Every week there is a new version of the Hollywood Diet and each has its own benefits and downfalls. Many of the diets have been promoted by famous spokespeople or promoted as a way to lose weight quick.

A great deal of these diets is very unhealthy and designed for the sole purpose of losing a lot of weight in a short period of time. Many have been promoted through the idea of having to get into a special event gown so the weight had to come off fast. This is not only a short term solution but, an unhealthy one as well.

Kirstie Alley has created a new plan for weight loss that appears to be one of numerous benefits other than weight loss. The plan addresses all areas valuable to maintaining the weight including addressing the body, mind and what you eat.

When a diet has suggested foods with zero taste and texture, the diet will fail due to an uninterested in what to eat. This plan offers recipes and suggestions of food that taste great, is low in calories and that contains easy to find ingredients. All food items are also organic and healthy.

This plan eases the individual into switching the eating and shopping habits to one that is focused on the organic meals. The diet is fun and has numerous tools to help with support and communications to others also on the plan.

As a previous spokesperson for the Jenny Craig program, Kirstie has designed her plan similar to the ideas of this one. Her program has optional supplements that are available at inexpensive prices to help with many of the problems associated with weight loss, such as a nutritional supplement to help sleep at night and one for colon cleansing safely.

When deciding on a Hollywood Diet it is crucial to choose one that is not only healthy but, that will have long term results. The entire plan should include a safe exercise routine, a healthy meal plan and continuous support.

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How To Lose Weight

June 11th, 2010

There are many people out there that feel like losing weight is impossible. Well let me tell you that it is way easier than you may thing. It is unnecessary to spend hundreds of dollars or workout uncontrollably everyday to get to your goal weight. There are a number of techniques I have used that really work. All that is really needed is a change in diet, a positive attitude, and a workout routine. If you follow these rules you are sure to see positive results.

Rule One:

The first and most important thing to change when looking at losing weight is your Diet. There is nothing more important when trying to lose weight then diet. It is true that a lot of those diet plans work, however you can do exactly that from your home without having to go in debt because of it. All you really need to do is stick to the daily carb limit, and keep your fatty acids, and trans-fats down. Stay away from soda or foods that are high in sugar and fats. Eat little and often, and drink a great deal of water, this will help speed up your metabolism. It is important to take in the right amount of carbohydrates throughout the day.

Second:

Stick to a regular workout schedule. It is known that working out requires motivation, and it is hard especially because you dont always see immediate results. However, it has been said that 80% of those who start working out will quit after a month, and that those same 80% of people would have seen results if they stuck with it only a few months after that. All it really takes is dedication, patience, and the will to really want to change. If you are in a place where you can find someone to workout with, or hire someone to train you, i suggest you do so.

Third:

Positive attitude. This may seem strange to make as a rule, but this could be the most important of all the rules. This is because a positive attitude will make or break your ability to actually lose the weight you really want to. Without a good attitude you might as well not even start trying to lose weight. Get excited about becoming a new person and set high goals for yourself. You can do it. Good luck.

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What Are Belly Fat Diets?

June 5th, 2010

The method of getting rid of the unsightly and potentially dangerous fat deposit around the waist cannot be undertaken seriously without a satisfactory belly fat diet, because the process has to start with a good diet, if it is going to work. You must have the right mental approach too, but it is not enough on its own.

You need to analyze your eating habits carefully, identify the good and bad foods that assist or impede the weight loss process and eliminate the bad ones. There are many options of belly fat diets available online and most of them emphasize the importance of adhering to a low-calorie routine.

Everyone knows these days that wholemeal, untreated or brown grains, seeds, certain vegetables, fruits, lean meat and fish should be the main components of any diet and it is the same for a belly fat diet too. Another useful strategy to use against that stubborn layer of fat around the waist is the use of good fats or oils in your cooking and the best examples here are olive oil, soy and flax oil as well as monounsaturated fats from avocado pears and seeds. Nutrients like these control the appetite, meaning that they reduce the pangs of hunger by producing a feeling of satiety.

One advantage of a belly fat diet is that it creates excellent benefits for the whole digestive system, which means that constipation and bloating will be eliminated, thereby permitting your body to purge itself of toxins. Toxins can also be flushed away more easily if you drink plenty of water, fruit juice and green tea for instance.

Furthermore, a good night’s rest of approximately eight hour’s sleep, together with moderate physical exercise will promote the effectiveness of any belly fat diet that you may decide on.

Some of the belly fat diets provide suggestions for different breakfasts, lunches, dinners and snacks, so that the dieter does not need to count calories – a sort of pick-n-mix approach. But it is far better to obtain lists of foodstuffs with portion sizes and their calorie count, so that you have enough flexibility to enjoy a wider variety of food.

It is not important for this article, which line of attack you want to take: high fibre, low carbohydrate, high protein, vegetarian, or fruit only, it is always a good idea for you be conscious of what you are putting on your table, because this will enable you to make a clearer identification of what works and what does not work for the loss of belly fat in your own individual case.

The main objective of any belly fat diet is to burn more calories than you consume. If you do not achieve this, no positive results will be evident even after all the dietary changes you have introduced.

Whether you decide to go for calorie control or you prefer to continue with a slightly adjusted variety of your normal diet combined with more physical exercise, it is up to you, but you have to make sure that you avoid any dangers and excesses of any kind and try to take a central-course approach to weight loss, so that you are able to enjoy your achievements in a fit condition.

Owen Jones, the author of this piece, writes on many subjects, but is currently involved with losing weight quickly. If you have an interest in losing weight, too, please go over to our website now at Why Can’t I Lose Weight?

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How To Use Dairy Products Correctly: Part Four – Eggs (cont.)

June 4th, 2010

Basic Preparation Of Foods: Dairy Produce.

Eggs: Part II

Poaching: boil 1.5 inches (40mm) water in a shallow pan; add 5 g of salt and a teaspoon of vinegar. Break an egg into a cup, check and pour into boiling water. Reduce the heat. Fold the white around the unbroken yolk with a spoon and continue to simmer for another 3-4 mins. Lift out with a draining spoon and serve on warm buttered toast.

Scrambling: beat the eggs well; add salt, pepper to taste and a dash of milk. Melt enough butter to cover the bottom of a small pan. Cook the eggs slowly, stirring constantly. Cook in a basin floating on boiling water, if you’d rather. Dish up when nearly completely set, in about 5 minutes.

Frying: Melt enough fat to easily cover the base of the pan. Tip egg in gently and gather white around the yolk. When the white has set, baste the yolk to taste and remove whole with a fish slice.

Baked Eggs: lightly grease an oven-proof dish and pour the egg(s) gently into it. Sprinkle with salt, pepper and butter to taste. Bake in a moderate oven and serve in the same pan after the whites have set to your liking.

Omelette: buy a pan and keep it only for omelettes! The base should be smooth and clean. Allow two eggs per serving; beat lightly and add salt and pepper to taste. Melt enough butter to cover the bottom of the frying pan. When the butter is hot, pour in the eggs; as it sets, lift up the handle and draw the set mixture up towards the handle, allowing the liquid egg to run down onto the hot pan. When all the liquid is set, tilt the pan forward and roll the omelette over. Serve immediately on a hot plate. It can be filled with almost anything, before being rolled up.

Pouring Custard: beat 2-3 eggs per 1 pint of milk lightly. Heat the milk and pour gradually over the eggs; add sugar and flavouring; cook in a double pan or jug and hot water until the required thickness has been reached. If it is not to be served immediately, pour a thin layer of water onto the top to prevent a skin forming.

Baked Custard: proceed as above and then pour the custard into greased dish; sprinkle with nutmeg; and place dish in water to halfway up its sides. Bake at 350 F for 35-45 mins; test by inserting a knife – it should be clean on removal.

Steamed Custard: as above, but cook in a steamer or pan of boiling water. The cooking time is about the same too.

Custard Tarts: pour pouring custard into unbaked pastry cases and bake in the oven for 40-50 mins. A little jam can be placed in the bottom of the case first, if desired.

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Walking – A Great Way To Exercise Without Breaking The Bank

May 31st, 2010

Health and fitness is a huge multi-million dollar business. There are all sorts of miracle drugs and health supplements available – at a hefty price more often than not. There’s no shortage of diet and slimming pills on the market either – because for many people, exercise is an activity which is primarily intended to produce weight loss.

More traditional options – such as a trip to the gym – are also quite expensive. Monthly membership fees can be very high. Some people will prefer to exercise at home – but even then, home exercise equipment, such as bikes, treadmills, rowing machines and cross-trainers can be quite costly. They also take up a fair bit of space around the house.

Those who don’t have the room – or the notion – for dedicated exercise equipment in their home are still well catered for. There’s an absolute plethora of fitness DVDs available – endorsed by TV fitness trainers or celebrities. One of the most recent innovations in home fitness has been the Nintendo Wii – or more specifically, the Wii Fit program for the Nintendo Wii. It’s proven to be very popular. People seem to relish the prospect of being able to exercise in the familiar surroundings of their own living room whilst using the Wii as a computerised personal trainer to record their progress and help them to set targets.

As well as the gym memberships, the DVDs, the exercise equipment – and even the games consoles – a lot of money is spent on apparel and accessories. Fitness shoes, baseball caps, sweat bands, jogging pants – they all cost money. It’s important to look good while you’re getting in shape. With the right brand name on it lycra can cost more per square foot than silk.

However, there is one way to exercise and get in shape which costs very little and which can deliver very significant health benefits. Walking is a great way to take exercise which can help you to lose weight, look better, feel better and deliver a whole host of additional health benefits. Walking can help reduce the risk of heart disease and stroke as well as helping to lower your blood pressure level. It will give you more energy and help you to sleep better. It can combat anxiety and depression. It can even reduce the risk of certain types of cancer.

It’s a long list of benefits for an exercise mode which is practically free, needs no special equipment and which can be fitted into your daily schedule as and when it suits you best. There’s no need to find the time for a trip to the gym – and no fees to pay either. All that you will need is a pair of comfortable shoes and you’re all set. You’ll be pleasantly surprised at how quickly you see results if you make walking a regular part of your daily routine.

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How You Can Benefit From Walking Regularly

May 29th, 2010

Walking is a fantastic form of exercise which unfortunately, given the many benefits it offers, is often overlooked. It’s an activity that almost anyone can do – no special equipment, training or expertise is required. There’s no need to make a special trip to the gym (and no membership fees either) – so you can fit it into your daily schedule whenever it’s most convenient for you.

Walking has a lower drop out rate than almost all other exercise techniques. It can be carried out up to an age when other exercise methods would, for the majority of people, be considered unsuitable. Due to the fact that it is a low impact workout, it has a very low risk of injury.

Perhaps we have a “no pain, no gain” mentality – but it can be difficult for many to credit that an exercise which is so easy, cheap and readily available can deliver significant benefits. However, the list of benefits is lengthy and they are well proven.

Walking can help to lower your blood pressure. It can reduce the risk of heart disease and stroke. It can help to fight anxiety and depression, improve your mood and your mental well-being. Regular walking will provide you with higher energy levels – you will feel less tired during the day. It can even reduce the risk of certain types of cancer. Recent studies suggest that it may also reduce the risk of contracting Alzheimer’s disease. For many people, the main attraction will be the fact that walking burns calories and leads to weight loss and a reduction of body fat.

It’s an impressive list of health benefits which is, in fact incomplete. There are a number of other benefits attributable to walking but those listed above should serve to illustrate just what an effective and beneficial activity it is. In order to achieve these benefits, small changes in your daily routine are all that’s required. Walking for as little as 30 minutes a day will have a positive impact. If you can build up to 10,000 steps daily – equivalent to 5 miles a day for most people, and more easily achievable than you might think – you will really notice the benefits. You will feel better and look better.

You will often hear the advice that you should leave the car at home and walk to work, or the shops or school. However, if the distance involved is too great to make that realistic for some people then there are plenty of other opportunities to benefit from walking and many of them will be feasible for you. For example, if you travel by bus or metro, you could get off one or two stops in advance of your destination and walk the remainder of the distance. Use the stairs instead of the elevator every now and again. Take a 15 minute walk during your lunch break. These are all very achievable minor improvements which will gradually produce improvements in your health and fitness levels.

If you haven’t exercised for a while, or if you have a medical condition, then you should definitely talk to your doctor before you embark upon any new fitness program. However, the key to obtaining benefits to your health is consistency. There’s no need to over stress yourself or get all hot and sweaty. Include walking as a regular feature of your daily routine and you will be surprised at just how quickly you will be looking better, feeling better and enjoying life more.

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The Positive Impact Of Regular Walking On Health And Fitness Levels

May 28th, 2010

When you actually take the time to consider all the health benefits of walking as a form of exercise, they are almost to good to be true. Lower blood pressure, reduced risk of heart disease, reduced risk of stroke, reduced risk of depression and even a lower probability of certain forms of cancer. Consider also increased energy levels, weight loss and generally feeling better and you soon realise just how impressive the list of benefits actually is.

You also need to bear in mind the fact that walking can be fitted into your daily schedule at a convenient time for you. Neither are there any costly monthly membership fees for the gym. In fact, you would be forgiven for wondering why more people don’t integrate walking into their exercise routine. Another point to remember is the fact that you don’t need any special equipment, any expertise or any training. A good, comfortable pair of shoes are pretty much all that you require to get started.

Possibly people may not be including walking in their exercise program because they simply aren’t aware of the many potential benefits to be gained by doing this. We still have something of a “no pain no gain” mentality and this might make it seem implausible that a low impact workout such as walking could have such a positive impact.

However, the evidence is clear. Walking has the potential to provide tremendous health benefits. The key is consistency – you need to take exercise on a regular basis. Ideally, it should be part of your daily routine.

And there are plenty of opportunities to do this. Why not leave the car in the garage and walk to work for a change? Or how about taking the stairs instead of the elevator from time to time? Maybe you could take a 10 or 15 minute stroll around the block at lunchtime. Small, almost unnoticeable changes can make a big difference.

It’s even possible that the very fact that so little effort is needed could be part of the problem. Some people might simply find it difficult to credit that they could achieve so many benefits for such a small investment of time and effort. Should you find yourself in this category, then one possible way to convince yourself might be to use a pedometer. Record the number of steps you take every day – or convert these into the distance covered or the calories burned – whichever is most interesting to you.

It should soon become obvious that small changes to your daily routine – walking instead of taking the car from time to time – can have a major impact on your fitness and health. Raising the visibility of your walking workout benefits may well be all the encouragement that is necessary to ensure that you exercise daily and reap the rewards available to you in terms of health, fitness and general well being.

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