Trainer » David Abraham

Everything You Need To Know About Creatine

David Abraham — Tue, 29 Mar 2016 15:00:38 +0000

If you’ve done any bit of research on supplements and foods you could eat to aid in your fitness quest, the name creatine has probably popped up quite a bit. You’ll hear from nearly every fitness enthusiast and trainer, just how great creatine works and how you should be using it to help you achieve your goals faster. But perhaps you’d like to know just what exactly creatine is and how it does it’s work so you could make an informed judgment for yourself. We will give you all the information you need and will show you how to use it for best results.

1. Creatine helps in muscle building

If weight loss is strictly your goal then creatine may not exactly be the supplement for you. Creatine works by drawing in water into muscle fibers which enables them to absorb more nutrients for growth, as well as aiding in protein synthesis. The result of the increase in water content of the muscle fibers, will be an increase in weight as the muscles become denser, which if followed up with an effective cardio and strength training program will actually aid in weight loss.

2. Creatine is not a magic muscle growth pill

While creatine will indeed cause muscle fibers to absorb more water, it will not automatically lead to stronger or larger muscles if you’re not actively working these muscles out with effective strength training. You could think of creatine as being the ultimate aid to muscle building, rather than being the actual muscle builder itself. You’re still going to need to work hard to get the results you would like to see.

3. Does Creatine work the same way for everyone?

If you’ve read through everything we’ve said about creatine so far, and are wondering why you read a review on the internet of some guy claiming creatine is no good as it simply didn’t work for him, then the answer is simply this: no, creatine does not work the same for every individual. In fact, in some, it might have no noticeable effect at all. Sadly there is no way to determine beforehand if you’re going to be the one of the unlucky few who experiences minimal to no gain from using creation.

4. Creatine is relatively safe

All the published clinical trials of creatine have thus far shown it to be very safe and relatively harmless for most people. There has been some thought that creatine could trigger or worsen kidney related problems but the available evidence points to the contrary and you should be perfectly safe using this supplement.

5. Creatine is found in the body naturally

Creatinine is a perfectly natural substance that is usually extracted from food and stored in the body. Specifically, protein foods are excellent sources of creatine. You might not need to take more creatine supplements if you simply include the right kinds of proteins in your diet.

Conclusion

All things being considered, creatine might not be the solution you need particularly if you are not into sports or athletics at a very high level, and your diet already contains adequate amounts of protein. If you do choose to use it, however, it will help you build stronger and bigger muscles in conjunction with effective strength training.

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The Top 5 Dance Moves To Try For Weight Loss

David Abraham — Sat, 19 Mar 2016 01:20:08 +0000

Weight loss can be challenging at the best of times, and outright difficult at other times, and you can’t be blamed if you simply don’t have the time to devote to working out or you’ve run out of enthusiasm after your first week of going to the gym. Before you give up completely though, you should read this article.

Did you know you could lose weight simply by dancing? In fact, some dance moves are capable of burning upwards of 440 calories in just one hour, which is comparable to the amount of calories burned in an hour of jogging.

You can’t just go out and do just any dance though, you’ve got to choose one that is intensive enough to yield the desired level of calorie burns, and we’ve compiled a list of the top 5 dance moves that will achieve this effect. Read on to find out more!

1. Zumba

Unlike most of the other dance moves on this list, Zumba isn’t actually a dance. In fact, it is more of an exercise technique, performed to high tempo Latin music. The moves are fast and involve all major limbs in the body and you will you get a full body workout by the time you are done. You’ll also have had a whole lot of fun.

2. Salsa

Salsa is a very sensual Cuban dance that has been called “the dance of passion”, partly for its sensually passionate moves and perhaps partly for the high intensity that it requires. Though it is usually performed with partners of the opposite sex, it can also be performed alone, so you have no need to worry about staying appropriate and decent. Because of the usually high tempo at which salsa must be performed, it is an excellent choice of a dance for weight loss.

3. Belly Dancing

If you’ve ever tried some belly dancing or have watched other people do it, then you know that this dance could provide an excellent workout when done for long enough and at a high enough intensity. Obviously, belly dancing involves a lot of twisting and turning which will provide an excellent abdominal workout, but according to the American Council on Exercise, belly dancing could also help improve posture, and tone the arms, legs and back significantly.

4. Samba

Among the many things Brazil is famous for, this highly energetic dance style has been a favorite for many weight watchers and fitness trainers for years and if you prefer something a little less sensual than some of the other dances on this list, such as Belly Dancing or Salsa, then you could try Samba. With Samba, you can expect to do a lot of leaping, twisting and turning at a very high pace, all of which will lead to you burning calories, and strengthening your abdominal and lower body muscles tremendously.

5. Improvise

Create your own dance moves! All you have to do is turn the music up and have some fun moving your body; just remember to make sure you keep the tempo as high as you can.

Conclusion

There you go: 5 easy ways to lose weight and yet have some fun while at it! Spend sometime indoors dancing to your favorite tunes, and you’ll be surprised at what the outcome would be within a few weeks.

A good idea for making the most of your fitness plans is to hire a personal trainer. We can help you get connected with male and female personal trainers who can provide one on one or group sessions. Please get in touch with us at:

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The Top 5 Exercises For Heart Health

David Abraham — Thu, 10 Mar 2016 13:17:59 +0000

Heart disease and related conditions are among the top health concerns in Dubai and the UAE, and if you live here, it’s a good thing you are reading this article right now. Stats show that the average age for heart attacks in Dubai is 45, a good 20 years earlier than the global average of 65. But despite the grim looking figures, the good news is that heart disease can easily be prevented by taking a few sensible precautions which intuitively include eating heart-healthy food, working out and clever stress management.

In this article, though, we’ll be focusing on exercise, and we’ll show you a few moves that are particularly great for heart health. All of these moves will be relatively easy to perform and you could even do some of them at home. Got your interest? Read on to find out more.

1. Walking

You might be surprised to see walking here on this list as this is an activity most people would normally regard as being rather “ordinary”. You might be even more surprised that walking, if don right, could yield the same amount of calorie loss as jogging, over the same distance. But, you can’t just go for a leisurely stroll in the park and expect to burn fat that way; you have to walk at an intense pace in order to see the desired results.

2. Swimming

Generally, cardiovascular exercises will be good for heart health, but you want to go for those that do not place too much strain on the heart. Sprinting for example might be a little too intense for a beginner or elderly person. Also, swimming provides the right mix of cardio and resistance training that is ideal for holistic fitness

3. Skipping

Lots of people make the mistake of thinking that skipping is a children’s sport but while it is usually a lot of fun even for adults, you will find that 30 minutes of skipping rope will probably leave you out of breath. The good thing is, you could enjoy this exercise right from the comfort of your home

4. Dancing

As said earlier, any cardiovascular activity will be good for heart health, but if you’re like most people, you probably never thought of dancing as being a cardiovascular activity. When done at the right intensity, dancing provides an excellent cardiovascular workout, and will have you sweating and panting in minutes. The best part is, like skipping rope, dancing can be done literally anywhere.

5. Rock climbing

For the more adventurous, the sustained breath-sapping nature of rock climbing is an excellent option. Rock climbing may look easier than it actually is and when you’re up there, you’ll find that rock climbing will be very tasking for every single muscle in your body and you’ll be panting for air in a few minutes, making this a great choice of activity for exercising the heart.Play a sport

If none of the other activities on this list really appeals to you, then you could consider playing some other time of sport, as long as it has a significant cardio element. Sports such as soccer, basketball and tennis are all ideal although, at a certain level, amateurs might find these sports a bit on the intense side.

Conclusion

Heart health is definitely something you should be concerned about if you would like to live a long, healthy life. Use these tips we’ve shared here and you’ll be on your way to having a healthier heart and cardiovascular system.

6 Exercise Moves For Weight Loss At Home

David Abraham — Thu, 10 Mar 2016 03:08:23 +0000

For many people in Dubai and all over the world, the quest for weight loss is hampered by the simple fact of not having enough time. Let’s face it: it’s hard to build up enthusiasm for going to the gym after a long hard day of work or taking care of the kids. But what if we told you that you don’t even need to step outside of your own home to lose weight and achieve your dream body? It’s actually quite possible and very realistic. There’s no need for 4 mile runs in the searing heat, or costly gym subscriptions; all you need is a few simple exercise moves that you can perform as long as you have a little space in your home. We have compile six of such moves in this article, for you, and you can read all about them below:

1. Zumba

Zumba is a dance move that is very effective for weight loss and has become very popular in modern times. Actually this weight loss technique is not technically a dance move per se, but more of a hybrid dance-exercise move, designed to be performed to high tempo music. The fast tempo of Zumba and it’s ability to make you use multiple body parts at once, make it an ideal option for weight loss. The best part is, you don’t even get to feel the pain as you’ll be too busy having a great time. All you have to do is get yourself a Zumba DVD at home, and you’re good to go.

2. Skipping rope

Lots of people think that skipping rope is easy and is a fun game for children and therefore do not take it as a serious exercise. Don’t make this mistake. Skipping ropes might not be the most intense exercise you’ll ever do, but it’s intense enough to give you that burn in your calves and have you out of breath within minutes. The best thing about skipping ropes is that its so much fun and can be done by anyone, almost anywhere.

3. Squats

Squats are undoubtedly the big daddy of body weight exercises, achieving a muscle stimulation that significantly outstrips most other exercise moves you could think of. This is because most squats target the quads, glutes and hamstrings which are three of the largest muscles in the human body. Apart from the fact that you could be working so many muscles at the same time, you will also achieve a higher release of human growth hormone which would lead to increased muscle growth.

There are a variety of squat moves but most could be performed form the comfort of your own bedroom.

4. Shadow boxing

Could punching the air achieve much more than making you look a little silly for a few minutes? Evidently yes! Shadow boxing is a great move for burning calories and although other more conventional exercises such as running or swimming will lead to greater amounts of weight loss, shadow boxing has the advantage of being easy to do literally anywhere you are. If you’re a fan of boxing, this one is for you.

5. Push-ups

No list of exercises to try at home would feel complete with the omission of good old trusty push-ups. Push-us are used by millions of people all over the world, including professional athletes, elite military and police units and the average joe simply trying to improve their look. Like squats, push-ups are a compound exercise and will work multiple muscle groups including the abs, triggering the secretion of high amounts of human growth hormone.

6. Tabata training

Tabata training is not exactly an exercise of its own but is more of an exercise enhancement technique. Using this method, you perform any physical activity at maximal intensity for a 20 second period followed by a 10 second break over a 4 minute period. Researchers have found that working out in this way yields greater cardiovascular fitness than any other workout technique invented.

Conclusion

At the end of the day, you don’t even need to spend a minute in the gym, as you could burn fat and gain nicely toned muscles right from the comfort of your own home, and you don’t even have to spend hours at it either. Now that we’ve shown you how you can achieve your weight loss goals comfortably, from home, the next thing you have to do is put on your sneakers and start working out right away.

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How To Lose Weight In 3 Scientifically Proven Steps

David Abraham — Thu, 10 Mar 2016 02:23:48 +0000

If you’re currently trying or have ever tried to lose weight, then you know just how difficult this can be. In the first place, there’s so much information that is often contradictory and most amateurs end up making several mistakes in their weight loss plans as a result of this. So if you’ve become frustrated and are on the verge of giving up, you should know that there weight loss is not impossible and it doesn’t have to be that difficult either.

All you need is to apply a few simple principles and you’ll find that weight loss is really straightforward. So, to spare you the confusion of trying to apply all the different tips you’ve read elsewhere on the internet, here are a few scientific tips for weight loss that we’ve put together for you.

1. Eliminate Sugar

Sugar and starch are two of the worst offenders when it comes to obesity and if you want to lose weight accurately and scientifically, you’re going to need to eliminate these from your diet as much as possible. Or rather, eliminate meals that contain these foods in their unhealthy forms. You shouldn’t completely cut out sugars and carbs form your diet as your body does need these foods for nourishment and to provide you with energy to sustain your weight loss, however, you should take them in minimal quantities.

2. Eat more protein fat and vegetables

You’re going to need to up your intake of these foods to fill the void left by abstinence from carbs and it is a good idea to try as much as possible to include some elements of each of these foods in your meals, throughout the day. Protein will help boost muscle development and could lead to you burning up to 100 calories per day. Certain types of vegetables will also offer a low calorie carbohydrate option to provide your body with the needed energy without adding any unnecessary calories.

3. Do Cardio and Weight training

The best and surest way to lose weight is by combining an accurate diet with an accurate exercise plan. While cardio is most people’s go-to option for weight loss, and is very effective for burning calories, strength training does have its application, as having stronger muscles also contributes to calorie burns and will ensure you stay “in shape”. You should combine the two in order to see maximal results.

Conclusion

These three steps are scientifically proven to be very effective for weight loss and if you apply them right, you will achieve results that might just surprise you.

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4 Easy Exercise Tips To Lose Weight At Home

David Abraham — Wed, 09 Mar 2016 14:03:49 +0000

Not everyone can afford to spend hours working out at the gym as work, family and numerous other such concerns compete for attention, and for a lot of people, a lack of time is the reason they give up on their fitness goals. You also don’t want to spend your hard earned money on a gym subscription that you’re never going to use either. If you’re a busy person, the odds may seem stacked against you but you don’t have to give up or quit as there a few simple techniques you could use to work out at home and lose weight effectively.

We’re going to show you, in this article, four very easy but very effective tips that will help you lose weight without you needing to step foot in a gym for a even single second. Ready to find out more? Read on!

1. Dance More

According to research, aerobic dancing is capable of helping you burn up to 400 calories per hour, and more. All you have to do is turn the music up and let yourself loose as you dance the fat away. For genuine weight loss results, though, you will need to use a dance style that is truly energetic, so slow-dancing to your favorite love song is not quite what we have in mind here.

Fortunately, there are tons of energetic dance styles for you to pick from, ranging from Zumba to Samba, Salsa, Belly dancing and many more. To top it off, you don’t even need to be a pro to get the benefits, you just need to be enthusiastic.

2. Try some calisthenics

Calisthenics are body weight exercises, a type of exercise that uses the weight of the body to provide resistance during exercise. Calisthenics are also usually compound exercises that force multiple joints in the body to get activated simultaneously, and tend to trigger the release of human growth hormone in significantly higher amounts than when other types of exercise are performed. Some very common calisthenics exercises are push-ups and squats, which you are probably familiar with by now.

3. Work-out at mid-day

There is really no scientific reason to conclude that working out at at any one time of the day yields greater fitness benefits than other times; however, given that several key organs require a certain level of activity in order to “wake up” and become fully functional, you might find exercise a little more difficult early in the morning. Also, given that you’re probably going to be tired by evening, you’ll probably find exercise a bit more difficult by then as well, leaving mid-day as the best time for exercise.

You might not lose any more weight, working out at mid-day, than you would have if you did in the morning or in the evening, but you’ll probably find it easier to keep up a good pace. This is a particularly helpful tip for stay-at-home moms or other people who spend a lot of time at home for whatever reason and are thus able to work out when they feel like.

4. Try Circuit training

If you’re aiming for cardiovascular fitness, which you should be if you want to lose weight, circuit training is one of the best techniques you could use at home. In circuit training, you simply perform a series of exercise moves that target different areas of the body, one after the other, with very little or no time at all for rest in-between sets. When done right, circuit training could lead to fat loss and increased muscle mass.

Conclusion

Ready to lose weight at home? You can use these 4 very simple and uncomplicated tips to help you get started on the journey to your dream body. Don’t forget to eat right and get enough rest too, as these are equally important aspects of fitness.

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5 Answers To Popular Questions About Crossfit Training

David Abraham — Wed, 09 Mar 2016 12:14:57 +0000

Perhaps you’ve heard of the CrossFit training technique and you are wondering just what this means. As the name implies, this training method is designed to work and improve fitness levels in the 10 conventional components of fitness which are cardiovascular endurance, stamina, strength, flexibility, agility, coordination, speed, power, balance and accuracy. Could one training technique really help you achieve all that? Well, the answer is yes and this is what has made CrossFit training so popular worldwide. Read on to learn more about CrossFit training, with answers to all the questions you could possibly have.

1. What exactly is CrossFit?

CrossFit uses a series of multi-functional movements that are designed to work your body in different ways. Unlike other training techniques that tend to focus one a particular aspect of fitness or on a particular body part, CrossFit will look to develop your full body in all areas of fitness at the same time. This is achieved by incorporating different types of challenges into one workout.

2. Should I do CrossFit?

From the definition, you might already be thinking to yourself that this method of training sounds a bot too intense for the average amateur and perhaps something a little more low-key would be more appropriate. However, the experts say that a CrossFit program would be suitable for any one from the fittest athlete to the young and elderly.

3. Great, now I know anyone can do CrossFit safely but that doesn’t really answer my question: should I do CrossFit?

If this popped into your mind after reading the previous question, then you are absolutely right to think this way. CrossFit, as great as it is, is not a one-size fits all solution to fitness and health challenges, and a CrossFit training programs will be more appropriate for people looking to develop/maintain general fitness such as people who are already fit and are looking to maintain their fitness, or for people who are new to fitness in general.

If you’re training for a specific sport such as soccer or tennis, or looking to develop a particular area of your body such as your abs or your back, then a CrossFit program might be less effective than other fitness techniques.

4. Is CrossFit dangerous?

Working out at such a high intensity probably sounds a bit dangerous to you and yes there are some hazards associated with CrossFit particularly when the proper precautions are not taken. One prime offender is a condition called rhabdomyolysis. During exercise, it is normal for muscles to experience some minuscule tears by which they grow, however, when you push your body too hard, muscle fibers can degenerate and get released into the blood where they are poisonous to the liver.

5. Can I do CrossFit at home?

Although CrossFit is traditionally performed in dedicated CrossFit gyms, the answer is yes, you can do CrossFit at home if you had to, perhaps because you simply do not have the time or there is no reputable CrossFit gym in your local area. The drawback, though, is that you will miss out on having the step by step guidance of a coach as well as the encouragement and moral support that comes with being a part of a CrossFit community.

Conclusion

So there you have it. Now you have all the basic facts about CrossFit training, all that’s left to do is get out there and try it for yourself. You just might find yourself falling in love with it.

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5 Foods To Eat For Healthy Bones

David Abraham — Thu, 04 Feb 2016 15:00:48 +0000

Drinking milk for stronger bones is more than just a health and fitness fad. It is Recommended that adults between the ages of 19 and 50, get a minimum recommended calcium intake of 1000 milligrams per day, partly because of the fact that as people grow older, particularly between as they approach their mid-thirties, their bones begin to degenerate and this process could lead to osteoporosis.

To avoid this, there are a number of healthy habits everyone needs to make a part of their daily routine, and these include stress management, exercise, and of course, healthy nutrition. We’ve covered some of these factors, such as exercise in previous articles (read here: ) and in this article, we’ll be focusing on nutrition, showing you the top 6 foods to eat for bone development. These commonly found foods will give you the right amounts of calcium that you need for maintaining strong, healthy bones on a daily basis. Read on to learn more:

1. Milk

There is some controversy over what precise benefits milk consumption has for health, but what is clear is that milk contains large amounts of calcium which is good for making stronger bones; so, a glass or two of milk each day will do your bones a lot of good.

2. Cottage Cheese & Greek Yoghurt

Cheese, just like milk is a dairy product that is very high in calcium and protein, and should definitely feature very high up on your list of foods to eat. If cottage cheese is not exactly your thing, then a good alternative to try is Greek yoghurt which has much the same properties for building strong bones.

3. Eggs

Eggs are delicious and can be prepared in so many different ways. For years it has been thought that this high protein food was also bad for cholesterol levels, but recent research shows that this may not be the case. What’s more, eggs also contain a high amount of vitamins which are very good for bone development, particularly, vitamins b6, b12, folate and collagen.

4. Fish

Fish is also very good for bone development. Certain types of fish such as tuna, salmon and sardines are particularly beneficial, as they contain high amounts of nutrients such as folate and vitamin D.

5. Spinach

Spinach has a very high content of calcium and other nutrients which are healthy for building bones. Although it might not be anyone’s favorite food in the world, you can combine spinach with a lot of healthy, delicious foods out there to create a healthy and delicious meal.

Conclusion

Building strong, healthy bones today, is an investment that will yield lasting health and fitness benefits, particularly as people get older. For best results, you should take up a strength training program and as much as possible, find ways to include these bone-friendly foods in your diet.

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Should You Eat Potatoes? 6 Reasons Why The Answer Is Yes

David Abraham — Tue, 26 Jan 2016 18:00:55 +0000

You might find it hard to believe that potatoes, from which we get those delicious french fries, crisps and mashed potatoes, where once thought of as being inedible and even poisonous. Fortunately, we now know better, but even at that, more and more people today are shying away from eating potatoes because they think it is unhealthy and bad for weight loss.

The truth is that even though potatoes could have negative health effects depending on how you eat them, they do have immense benefits for health and fitness, especially when prepared right. As a rule, it is preferable to boil or bake potatoes, and never fry them, for best results. Read on to find out just how increasing your intake of potatoes (if you’re not eating enough), can help improve your health and fitness.

1. Weight loss

Despite the fact that potatoes are a high calorie carbohydrate, they have properties that make them ideal for weight loss. Potatoes contain high amounts of fiber which tend to sit in the digestive tract for quite long and will thereby help make you feel fuller, for longer.

Potatoes are particularly ideal for athletic performance for this reason, as they tend to provide slow burning fuel that will power you through your workouts, for much longer than other energy sources such as sugar.

2. Blood pressure

Potatoes have been found to contain high amounts of kukoamine which is a property that is extremely beneficial for managing high blood pressure. It was previously thought to be found exclusively in a certain Chinese herb that is used in in some traditional Chinese medicines.

3. Vitamin B6

Potatoes contain a very large amount of vitamin B6, which is one vitamin with immense health benefits for the human body. These include promoting neurotransmitter production, aiding the break down and release of glycogen for energy during sports performance, protecting cardiovascular health, and supporting new cell growth. It’s little wonder professional athletes usually have significant amounts of potatoes in their diets.

4. Bone Health

As people grow older, particularly as they approach their mid-thirties, they become prone to osteoporosis—the hollowing out of bones—and one key part of preventing this is making sure your diet contains certain minerals including iron, zinc, magnesium, calcium and phosphorus, all of which are found in potatoes in significant quantities.

Conclusion

Potatoes are clearly not the health villain that they have been made out to be, and you will certainly find this amazing health food to be of great advantage in your fitness and weight loss journey. Just remember: whatever you do, stay away from french fries.

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4 Ways Poor Breathing Habits Affect Your Health And Fitness

David Abraham — Mon, 25 Jan 2016 21:00:22 +0000

The vast majority of people, use their mouths for breathing without quite realizing that this process is inefficient and can actually be unhealthy too. Nasal breathing (breathing through the nose) is the preferable way to breathe, with benefits ranging from filtering out toxins and other unhealthy particles, to better absorption of oxygen. For more details on how nasal breathing improves health and fitness, you can read this article: http://www.trainer.ae/articles/6-reasons-to-breathe-through-your-nose-7890

It is clear that nasal breathing is preferable to breathing through the mouth, but how exactly could breathing through the mouth be bad for health? Read on to find out more:

1. Oxygen is important for the skin

Did you know that your skin requires oxygen to stay healthy and age well? Oxygen stimulates the production of collagen in the skin, which helps to keep skin looking healthy. Oxygen also provides some anti-bacterial properties which help to keep your skin healthy.

2. Important for muscles

You might have thought that the fact that you are already huffing and puffing after a few minutes of exercises is an indication that you lack stamina, and while a lack of stamina could really be the reason why you run so inefficiently, you should know that there could be other factors responsible for this. One major, and often ignored reason why people tire quickly while performing cardio, is because of inefficient breathing.

Your muscles depend on oxygen to supply the energy they need to function, and if you are not getting as much of it as you should, they muscles will not function as effectively.

3. Maintains ph levels

The body requires the maintenance of a certain PH level and poor breathing habits will affect this process. Breathing through the mouth will cause the expulsion of excessive amounts of carbon dioxide, which the body requires in order to maintain an acidic state which is necessary for its normal functioning.

4. Poor breathing exacerbates health conditions

The mouth was not designed for breathing and when you use it in this way, the process becomes very inefficient. For diseases that affect the circulatory and respiratory systems in particular, poor breathing is likely to worsen their symptoms and effects.

Conclusion

Breathing through your mouth could come with a number of health challenges that could be easily avoided simply by switching to nasal breathing. If you find making this switch hard, you should consider getting some myofunctional training which will help you breath better through your nose.

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