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4 Benefits of Soccer for Weight Loss

David Abraham — Wed, 09 Sep 2015 09:00:58 +0000

Soccer (football if you’re English or from anywhere but the US) is the world’s most popular sport. Millions of people love watching and playing football, I suppose because running around kicking a leather ball and occasionally an opponent (when the ref isn’t looking of course) can be such fun. Football, aside from being a fun game, actually has some great benefits for weight loss. You could say that some other sports also have great benefits for weight loss, which would be true, but relative to most other sports, football is easy to play even for beginners; all you need is a ball and some empty space. So if you’re looking to lose some weight, have fun and perhaps develop some fancy footwork, football is the game for you. Read on to discover more reasons why you should start playing football today.

Aerobic Workout

Aerobic (cardiovascular) workouts have immense benefits for health and weight loss. Generally, exercises that fall into this category will involve significant and sustained movements of major parts of the body particularly the limbs, with the key effect of raising your heart rate during exercise, improving your oxygen uptake, increasing your body’s metabolism and improving your stamina.

soccer provides an excellent aerobic workout and the best thing about it is that you don’t really get to notice all the work your body is doing because your mind is so focused on kicking the ball into the net.

High Intensity

High intensity interval training is an aerobic technique that has become increasingly popular with professional athletes and trainers. The idea is to do some physical activity at a very high level of intensity over a sustained period of time but with regular short breaks in between. This technique has proven to yield much more significant fitness gains than most other training techniques.

Soccer is more or less a high intensity interval sport. You must sprint to beat a man to the ball or to get the ball away from a defender from time to time, and do a lot of running around generally but with a lot of rest time in between. Basically football is a great high intensity workout and will be very effective for weight loss, particularly if you do it consistently.

Muscle Development

Because football involves a lot of kicking, running, jumping, twisting and turning, so many muscles groups in your body will get used and developed. Primarily the muscles used in running such as the calves, thighs, quadriceps and hamstrings get exercised and will get stronger when you play football. Your core muscles (abdominal and lower back) also get developed through playing football. Stronger muscles are nice to have but more importantly, the more muscles you have, the faster your metabolism will be and the more weight you will lose. Stronger muscles will also mean that working out, whether you’re playing football or doing something else, will be much easier for you.

Burn Calories

The combined effects of aerobics, high intensity interval training and muscle development that happen when you play soccer mean that your body will burn hundreds of calories in each 30 minute soccer workout. Given that the average recreational soccer game lasts for an hour or more, this means you could be burning thousands of calories if you play soccer just twice or thrice a week.

Conclusion

Research carried out by the University of Copenhagen, showed that playing soccer has a massively beneficial weight loss effect when compared to other typical weight loss exercises such as running. Aside from the weight loss benefits, playing soccer will help stimulate development in some areas of your brain and will generally leave you feeling happy or optimistic, courtesy of the endorphins which are released during exercise. You don’t have to be Crisitiano Ronaldo or Lionel Messi to experience these great benefits of playing soccer. All you need is a pair of soccer cleats, a group of friends, some empty space and of course a round leather ball.

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Tight Tummy Tips

admin — Tue, 19 May 2015 10:50:26 +0000

Abs are made in the kitchen, not the gym.

Unfortunately we cant walk around with a photo-shopped edit or sucking in our stomachs the entire day trying to make them cute little jeans fit, trust me it’s impossible I’ve already tried. But there are alternatives, less painful and longer lasting to achieve that fabulous tummy you crave.

The tips you learn here will help you shed inches and pounds, banish that unwanted bloat, feeling even more gorgeous and confident in your body. Say hello to those skinny jeans you’ve had to bury in the wardrobe!

Eat at this magic hour

Tummy hacks that I have personally learned is that you must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a low-fat yogurt, or some almonds with an organic juicy apple. It’s important because it boosts metabolism and balances blood sugar.

The Ball.

The biggest benefit of training using the ball exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture.

Ball activity:

Lay flat on your back with your arms above your head and legs straight out.
Start with a stability ball above your head in your hands.
Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles.
Bring the ball back down to the floor with your legs and straighten your arms back out over your head.Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move.

Cut down the grams of sugar.

Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. The best way I have ever read Glucagon described is like Pac-Man traveling around your waistline, munching up the fat to be used as energy.

The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon,it is really as simple as that.

I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last.

Let’s talk FASHION!

My speciality of course, the best way to hide your flaws is to obviously draw attention away from it and show off your assets, but keeping it classy!

If you’ve got gorgeous legs, wear slim pants, skirts(with or without tights due to preference). Have your arms or shoulders out, possibility of a sweetheart neckline or boatneck. Nonetheless, clothing is very important because so many different factors can either complement or bring the attention to the area you don’t want. Colours matter make sure they flatter you and not make you look like an overgrown peach, sometimes it is also wise to buy a size larger than usual so that your clothes don’t hug your figure in the wrong places appearing like you’re almost about to BURST!

Stay within the guidelines of spots and stripes!

Portions matter

Eating portion-controlled meals that include whole-grain foods and monounsaturated fats throughout the day is the best way to achieve a flat belly.

People who eat whole grains lose more abdominal fat, making most of the fats you eat monounsaturated fatty acids, therefore helping reduce ab flabs.

Important: Do not eat more than you need to. Sometimes what we consume is due to plate and cutlery sizes so be careful you’re not over eating.

The ultimate flat-belly day menu

Best breakfast: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.

Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.

Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.

Best snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.

Help! Unwanted underarm fat.

admin — Mon, 18 May 2015 10:19:32 +0000

How to get rid of underarm fat, quick and easy steps.

Unavoidably and the most dreaded experience for us all is how quickly we can gain weight anywhere on our bodies, and of course the underarm region is no exception. Fat in that area can be unsightly and embarrassing. However, it is possible to lose the “double wave” via a combination of diet and exercise to burn the fat not only in this unwanted area but all over one’s body.

Exercise

The key ingredient is to build muscle tone around your arms.

Unfortunately we can’t walk around with a photo-shop filter to remove this pesky faults but we can exercising to build muscle in your arms and surrounding areas that will help tone your body regardless of your weight.

Let’s take action, Now!

With machines:

Rowing machine: 12 to 15 minutes. Personally I can sit on this machine for half an hour, although the seat sometimes can become very uncomfortable! The damper setting which is located to the side of the machine is similar to gears on a bike, remember to adjust this to your preferred choice of comfort, however I do advice you push yourself!

2. Low row machine: This exercise involves pulling two independent levers towards your chest, keeping the arms out in front and the elbows low, parallel to the shoulders. Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user. Because I am not looking to build muscle but moreover strengthen my arms, I’ll use weights of 15kg to 20 kg and work 5 sets of 50 or 100 when feeling brave.

3. Vario machine: The all round body workout, this machine can help you lose 200 calories within 20 minutes! Working your legs to arms and abdominals to shoulders. Usually I would stay the full 20 minutes with an effort level of 15, but I would recommend an effort level of 6 to 8 for newbies.

4. Arm bike machine: Many gyms will have this machine. You sit down on a seat and only work your arms! Excellent for sorting out that underarm fat. I will usually spend 10 minutes on an effort level of 8 as the machine is a true killer.

Without machine: 4 rounds of 5 intense exercises with 10 second rest.

Push up plank row:
Dips using a chair:
Chest fly:
Rows (one arm then change):

Use weights to tone and lengthen muscles. Use heavier weights to tone more.
Pilates is a great way to tone this troublesome area. You should be working above your head, out in front of you, behind, pushing and pulling.

Set yourself a goal

Try to get 45-60 minutes of exercise daily. This boosts calorie burn, which results in fat loss all over the body.

Train four times per week.
1. Two sessions spent building muscle, burning calories and accelerates fat loss.
2. Two sessions should include intense cardio training. e.g. Running, swimming and cycle.

It is important to remember that muscles need time to repair. Avoid training every day to allow the muscle fibers time to repair rips and tears.

Your Diet

Consume fewer calories.

Include more fruits, vegetables and low-calorie nutritious food in your diet.

Aim to include at least one serving of vegetables and one of fruit at every meal, along with a serving of lean protein, such as chicken, fish, lean red meat or dairy.
Add a small amount of healthy fat to each meal in the form of nuts, seeds, olive oil, avocado or coconut.
If you’re drinking regular soda, cut it out of your diet. You’ll see really fast results by eliminating 200 calories a day just from not drinking soda anymore.
Stay hydrated with plain water. Soda, energy drinks, coffee beverages, packaged smoothies and juice drinks contain added sugar and syrup, which pack on calories without providing much nutritional value.
If you cut 500 calories from your daily diet, you may be able to lose 1 pound per week.

Keep drinking your GREEN TEA! and if you’re anything like me and worry about staining your teeth, remember to carry a colorful plastic straw in your bag.

Green tea helps boosts your metabolism which is key to burning calories.

Some studies show that consuming green tea helps lower cholesterol, burn fat, prevent diabetes and stroke, and stave off dementia.
Importantly, drink plenty of water! Drinking water helps you in feeling more full (thus reducing overeating) in addition to clearing your complexion and hydrating your skin.

Becoming a Personal Trainer Dubai

admin — Thu, 14 May 2015 14:11:12 +0000

I can. I will.

Are you passionate about working out and helping other people achieve their fitness goals? Have you ever considered becoming a personal trainer?

Currently one of the fastest growing professions, and for good reason:

Hours that fit perfectly around your lifestyle and flexibility
You get to exercise what you love, and inspire people to be at their best.

Establishing the Skills and Attitude of a Personal Trainer

Don’t just wish for it, work for it.

All personal trainers are responsible for educating their clients on physical fitness and self-motivation. As you consider becoming a personal trainer, ask yourself these questions:

First things first, are you in optimal physical shape? It is important to remember that your clients will look up to personal trainers as examples of what it means to be fit and healthy. This does not mean meeting status quo standards of physical beauty; every body type is different, and being “in shape” means different things for different people. But personal trainers must be able to demonstrate a range of exercises and train just as hard, or harder, than their clients in order to help them succeed.
Do you believe in the power of fitness? Personal trainers don’t just exercise because they want to stay slim. They see physical fitness as a powerful force that fundamentally enhances people’s lives. It is this strong belief in their work that enables personal trainers to be so motivating to others.

We do not believe in one-size-fits-all fundamental, especially when we talk about a healthy body. Every individual has unique needs & goals.

Understanding the human anatomy.

Obviously the best personal trainers have a wide understanding of the way the human body works. Being a personal trainer is a big responsibility: advising clients to perform exercises unsuitable to their abilities can lead to injuries, occasionally even severe ones. From my own experience I have witnessed clients work with machinery and weight equipment that could injure them because it is being used improperly. It is essential that you teach clients how to train hard but also keep their bodies safe in the process.

Qualifications needed:

Level 2 Certificate in Fitness Instructing – Gym.
Level 2 Diploma in Health, Fitness, and Exercise Instruction.
Level 2 Diploma in Instructing Exercise and Fitness.

A leader must inspire or his team will expire.

Personal trainers must be full of excitement they should display encouragement, trustworthiness and characteristics of a caring leaders. After all, who wants to send 45 minutes with a personal trainer that makes you feel miserable and unhappy. The reason I advice you show patience and most importantly support is that you will lead clients through exercise sessions that can evoke pain, frustration and sometimes tears. Personal trainers keep clients’ eyes on their goals and share in the satisfaction and happiness that comes when they’ve achieved.

Everyone you will ever meet knows something that you don’t.

To truly understand the personal trainer/client relationship, it is a good idea to either hire a trainer to help you achieve your own fitness goals for a short period of time or shadow over an accomplished personal trainer already successful in business. Note how your relationship with that person develops, and what traits make him or her effective at the job. You do not need to copy their every move, develop your own style and be genuine with a gentle, intimate approach.

The most important step of all is the first step. Start something new.

With your qualifications securely at hand you are ready to target either existing gym you already attend or a new fitness center. Conduct research to decide which certification program seems right for you. There are also state diploma schools, which will give you hands-on experience and classroom education. An example of a personal training school is the National Personal Training Institute.

Most programs will require you to be at least 18 years of age, have CPR and AED certifications, and pass an exam before administering certification.
Look at programs provided by the National Academy of Sports Medicine, the American Academy of Exercise, the National Federation of Professional Trainers, and the Aerobics and Fitness Association of America for examples of different approaches you could take.

What is your specialty?

Personal training is a highly competitive business, and one way to help yourself stand out is by choosing a specialty and receiving additional certification. For example, you may want to find a program that teaches you how to work with children, mums that have just given birth or people with special needs so you can broaden your client base.

Have you got a plan in place?

As you pursue your qualifications, think long and hard about what type of job environment would be best fit you. Gain experience in your field by working in different gyms in roles that don’t require certification.

Many gyms hire people without qualifications as “floor trainers.” Floor trainers can get experience as a trainer and find a gym that’s a good fit before begin building a personal list of clients.
Some gyms actually pay for their trainers to receive qualifications as an incentive for continuing to work there. Call your existing or favorite gyms around your area to find out if they offer this type of program.

Time to get started.

Look at job listings for gym work in your local area, or better yet, walk in face to face or pick up the phone and call gyms. If you’re already a member of a gym that’s fantastic, let the administration know that you’re interested in working as a personal trainer.

Most trainers start their careers working for gyms, even if they know they want to branch off on their own later.
Gyms provide the credibility you need when you’re first starting out. They also give you the chance to learn from other personal trainers and get practice working with a steady stream of new clients.

Building a lifetime relationships with clients.

Many gyms attract new clients by offering free first sessions with personal trainers. Use these sessions to keep clients interested in your specific skills and style. Personal trainers’ pay is commission-based, so the more clients you have, the better.

Consider starting up your own business.

With your own business, you’ll be able to set your own rate and keep all the money you earn. You’ll also get to pick the clients you work with so no more forcing yourself to train someone you cant stand!

Research into How to Start a Small Business and follow the regulations in Dubai.
Some personal trainers hold their classes in their own homes and even in clients household, where they have a room set up with the proper equipment.
Other personal trainers rent a studio, which they sometimes share with other personal trainers. This could be a more attractive choice if you have already built yourself a large client list.

Mind of an entrepreneur.

Once you start your own business, you’ll have to attract your own clients – although you could possibly still keep in contact with members at your old gym and places you have worked in prior. Get familiar with marketing basics and spread the word about your business.

Choose a catchy, professional-sounding name to attract new clients. Most Personal trainers do prefer to keep their own name as branding.
Set up a Facebook page and a Twitter account. Instagram is another craze you can post pictures of your studio, and your happy clients. Remember to be an active social geek, post daily if not hourly information of exercises and different foods. Show people results as it will guarantee you more clients.
Consider advertising in your local newspaper. You might even want to consider a bit of door to door flyers.
Hold events and offer specials to help spread the word when you’re first starting out.

BEST OF LUCK!

Trainer.ae: contact us today and let us help you become a personal trainer in Dubai or any part of UAE.

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Whatsapp number: +971 56 58 30067 (pls mention code : becomeT22)
Contact us : Click here to send us your details we will get back to you asap.
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We do all the relevant checks for you. All trainers from trainer.ae have the right visa and are fully qualified to train you.

Get in touch with us today, Group fitness classes and one on one personal training available in Dubai, Abu Dhabi, Sharja, Ajman, Al Ain or RAK. Your health is more important than you know.