Fitness is the state or condition of being fit, the cultivation of an attractive and/or healthy physique. Staying fit puts you at an advantage when it comes to certain things such as preventing sickness, making you strong and healthy, getting you admired by everyone, increasing your energy level and many more. Some women even make it strictly to marry fit men believing such men aren’t lazy. However, fitness is not just for men. Women should also stay fit.

One would ask, how can we stay fit?
As stated earlier, it’s the cultivation of a healthy physique, i.e. there are things you need to do to cultivate/bring about that physique. So what are some of these things? Exercise is the keyway in staying fit. It is a physical activity intended to improve strength and fitness but this does not necessarily mean going to the gym as many of us think so. Although going to the gym also helps in fitness, you can still do some exercises at home, park or any convenient place. Exercises are targeted towards bones and muscles, so you should have a good intake of protein-rich foods which repairs worn out tissues and builds the body and also Calcium which is for strong bones and teeth so you don’t fall or break a bone during your exercise. Also, do have time to rest so you can actually see results.
Basic exercises you can do are walking, running, jogging and skipping. These exercises get the whole body moving which enables blood circulation in all parts of the body. Medically the heart should beat faster than normal once, in a while, this prevents low BP and other forms of heart issues. An extra step in being fit is working out. This is done mainly for a particular part of the body example press-ups for hands and chest, plank and trunk call for abs, squats, and lunges for strong legs and for the ladies brings out a nice figure. These are all natural ways of getting a beautiful outlook and staying vigorous.
Doctors often advise their patients and everyone at large to engage in one or two exercises at least once a week for those who have busy schedules throughout the week. Staying fit keeps you young all the time as we can see footballers still having those cheerful youthful looks at old age, e.g. is Maradona of Argentina and Ronaldo of Brazil. To the ladies who want that glamorous form and the men who want that stunning body, start a set of exercises and workouts and you’ll get there. Remember to be strong, you have to stay fit.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Have you ever felt like you are doing your best yet you can’t see results? This sometimes is one of the major reasons why people give up their fitness goals in the long run.

For all your fitness goals to be attained it is important to follow these seven major fitness rules.

Have a flexible routine

Ever experienced this? You start going to the gym, you lose some weight and all of a sudden it seems like nothing is working again? This happens to consistent exercise freaks too and the solution to this is to add variety to your workout. Your body adapts to what you do, so you should switch your routines regularly. This ranges from changing your entire program, or parts of it. When weight-training, try increasing repetitions or load. For cardio workouts, gradually increase duration and intensity. And if you are always on the treadmill, try the elliptical or the bike instead, if you always do steps or aerobics then try dancing or Pilates for a change. Having a trainer is one way to help keep your workout interesting

Always Stay Hydrated

Hydration affects energy levels and is essential to your workout performance. This is because proper hydration regulates body temperature and heart rate. In an hour of exercise, you could lose more than a liter (1L) of water, depending on the intensity of your exercise and air temperature. Without enough water, for the body to cool itself through perspiration, you could become dehydrated and you will lose energy and your muscles would probably cramp.
However, when you are on a weight-loss plan stay away from sports drinks because the calories from such drinks often make your workout almost redundant. They may help replace electrolytes if you are exercising for a few hours, but most gym-goers don’t actually need them.

Lift weights

The older we get the more muscle mass we lose and it is important to replace it. We recommend you weight-train two to three times a week and target all major muscle groups. A major motivating factor is that whether you are using weights, resistance bands or your own body, having more muscle mass basically means you have a higher resting metabolic rate, so you will end up burning up more calories even when you are not working out. It goes beyond looking fit or trim as you will shift your fat-to-muscle ratio. Resistance training can help you reduce fat mass (and abdominal mass), which in turn reduces the risk of cardiovascular disease

Eat well

Don’t work out on an empty stomach. Working out on an empty stomach only puts the body at risk, although you also don’t work out immediately after eating you still must never workout on an empty stomach as this might do more harm than good to the body. Ideally, you’ll eat one to two hours before a workout, but if you work out first thing in the morning, grab at least a glass of juice first.
Most especially, if you are on a weight loss plan, if you do not eat well the body sends famine signals to the brain which then causes the body to store fat. Also, it is important to keep our metabolism stoked at all times.

Build-up on your workout intensity

After a while of you doing an activity and you are in good shape, it is advisable to increase the intensity. But gradually do so — if you add intensity too quickly you will be at risk of injury or burnout. For example, you have been doing some walking for a couple of weeks or months — you should be able to add a little bit of jogging or brisk walking, in small little intervals. If you have been running, however, try some faster-paced intervals (take slow at first). If you’ve been weight training, be sure to add weights (gradually) or reduce break time or add more repetitions or sets. If interested in playing sports speed things up a bit or focus more on explosive movements. Intensity is a great way to get you in shape and have an effective workout in less than an hour.

Have fun

Enjoy yourself while doing whatever activity you choose, it has to be fun. If you don’t like it, try something else, you should never see your fitness routine or activity as a punishment. Focus on the level of fun, not the difficulty level. You can simply decide to learn to enjoy the difficult things. Again, make it fun, or you won’t be able to maintain your routine for very long. To make sure it’s not too difficult, start easy. Focus on just starting up and enjoying the activity. Start small, and gradually build up with slow but steady steps.

Rest

This rule might often be excluded but it is one of the most important rules to fitness, it is an often neglected but necessary step to take to ensure the fulfillment of all your fitness goals is it weight loss, ripped abs or a toned body.

Conclusion

For the best results and a wonderful fitness experience, we recommend that you follow these 7 major rules to fitness and we guarantee all your fitness goals will be achieved.

WhatsApp number: +971565830067 (Just send us code 130 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Hitting the gym and actualizing your dreams and goals could be quite motivational but there are certain mistakes even professionals make and should be avoided.

If you’ve ever wondered why you don’t seem to see enough results after a month or more of training then you’ve probably got your answer right here. Read on to see some of the fitness mistakes that you might have been making unknowingly.

#1. Eating too much before your workout

Everyone has a different rate of digestion so it is generally advised to wait for about 30minutes or more, after eating before hitting those exercises. Eating before your workout is good as it provides the necessary energy needed to finish your workout, but eating too much, on the other hand, slows you down and could cause stomachache because your body diverts its ‘attention’ to cope with the stress of the exercise instead of digesting the consumed food.

#2. Stretching before workout

Studies have shown that stretching, especially static stretch, before a workout reduces your performance. It’s generally needed to do some warm-up exercises to ‘wake’ your muscles up and get them ready for what’s to come. Dynamic stretches like ‘the bridge’, could be a good choice but remember to perform the regular stretch after your workout to help loosen tight muscles.

#3. Overworking your body

It is advisable not to allow your goals overcloud your body strength. Generally, the body responds to any new stimulus, so hitting the gym for the first time has its effects without overworking the body. To avoid crashing, your muscles generally need time to heal and you could increase your intensity as you slowly start to tolerate your workout. Avoid jumping into advanced workouts and add new routines, say after every two weeks, to avoid doing the same thing over and over again, leading to boredom and loss of interest.

#4. Giving up too early

One major thing people fail to realize is that changing from an exercise free life to one with a lot of workouts is a major change for your body. It takes a few months for your body to adjust to the change after fighting back with a lot of muscle ache and exaggerated increased heart rate. Your body then starts to respond with fat loss and muscle gain but if you are lacking enough calories, your body tries to preserve the available ones, thereby defeating the whole process.

#5. Nutrition

People easily make the mistake of changing their entire eating habit in a bid to ‘diet’. This has a negative effect as it makes you find new cravings and easily fall prey to temptations to former diet. The idea is to gradually get rid of foods that are not healthy and with time you notice you can get through without them and not miss them at all. It is advised to take carbohydrates, protein, and fat in a 40:40:20 ratio of calories. For example, taking a 2000 calorie diet requires you take 800 calorie carbohydrate, 800 calorie protein, and 400 calorie fat. Your amount of calorie intake daily generally depends on your aim at the gym.

Conclusion

Getting rid of these common mistakes make you ready for the physically active life and ensure to learn more about your diet, muscle, and exercise to enable you to enjoy the whole new experience.

WhatsApp number: +971565830067 (Just send us code 11949 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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