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How To Slender Heavy Legs

Christina Helen Brown — Tue, 02 Jun 2015 11:34:41 +0000

Your legs carry the weight of the body and move it around all day long. You might think this therefore would keep them lean and give them a sculpt, muscular look. In fact, the legs are an area of the body where excess weight often appears.

Clean up your diet. Overall weight loss is one of the quintessential factors involved with slimming your legs. Eliminate foods high in fat and refined flours, like deep fried foods, sweets, processed baked goods and white flour products. Choose lean meats, fish, fruits, vegetables and whole grains instead.

Liquid calories are still calories, and they can cause weight gain to your legs. To save yourself calories, eliminate all high-calorie beverages like soda, sweetened teas, sugared coffee drinks, processed fruit juices and alcohol. Drink water instead.

Cardiovascular exercise burns calories, which can help you slenderize everything, including your legs. If you want to get the best bang for your buck, run up steep hills. This is a training tactic used to develop more muscle endurance and power. As an added benefit, it also works the muscles of the legs intensely.

Example of how you can do hill training: Find a nearby hill that is about 100 yards long. Start with a 10 to 15 minute warm-up jog on flat ground. Come to the hill and run up it as quickly as you can. Jog back down and run back up. Do this 12 to 15 times and finish with an easy jog on flat ground for 10 to 15 minutes. Do this routine three times a week on alternating days.

Complex exercises involve more than one joint and they recruit more muscle fiber than isolation exercises. To do walking lunges, take a long step forward with your right foot. As soon as you place it down, bend both your knees so your right one is 90 degrees and your left one is about 2 inches from the floor. Come back up, step forward with your left foot and do the same thing you did with your right. Continue lunging for 10 to 12 steps. Take a 30 to 45 second break and do another set. Perform four to six sets total. If you want to increase your intensity, hold on to dumbbells.

Step-ups are another complex exercise that works your quads, glutes and hamstrings. To do these, stand in front of a chair. Step up on top of it with your left foot then your right foot. Step back down with your left then your right. Step back up with your right foot then left and step off with your right then left. Continue this pattern 10 to 12 times and do four to six sets. If you want to add more intensity, you can hold dumbbells in your hands.

Hamstring curls can be done with a stability ball. Lie on your back and place your heels up on the ball. Lift your hips up in the air until your back is straight. While maintaining a straight back, bend your knees and curl the ball in toward your butt by contracting your hamstrings. Extend it back out all the way and repeat 10 to 12 times. Do four to six sets.

Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

Take the measurements of your upper thighs and calves before you begin a program to slenderize your legs.
Record the totals and then do so weekly in order to watch your progress.

Personal Training 101

Christina Helen Brown — Tue, 02 Jun 2015 10:19:17 +0000

A good personal trainer can help you get slimmer and stronger just as quickly as a bad one can lighten your wallet and leave you limping along the side of the road. A well-trained fitness coach will know how to guide your strength and conditioning goals while keeping you off the injured reserve list.

Anyone can call him/herself a personal trainer with a few qualifications and a great body; however, educational programs are available for trainers, each requiring various coursework, workshops, testing and costly training. Investing time and money in professional credentials is, if nothing else, an indication that the personal trainer is serious about his career.

Once you determine your prospective trainer’s credentials, think about how your education might help you achieve your goals. Do you want to lose 10 lbs. by the summer, run a 10K, or simply feel better on a daily basis and improve longevity? We believe it’s easier to stay motivated when your long-term goals are related to health, as opposed to aesthetics.

Ask about your trainer’s current clientele. If you’re a 45-year-old woman, but your trainer usually works with 20-something gym models, it might not be a match made in bodybuilding heaven. Ideally, you want a trainer who relates to your particular fitness level. If you have injuries or chronic health problems, that’s even more important. Anyone can go out and beat you up. A good trainer knows how to make adjustments based on your age, health and any special health conditions.

Is your trainer the strong, silent type or a no-holds-barred drill sergeant? A trainer’s means of motivating is a significant consideration. Certain styles will keep you pumped up, while others will give you a headache. The only way to know for sure is to go through an actual training session. Many trainers will give you the first session free so remember to ask.

Observe your trainer candidate in his natural habitat: the gym. Does your trainer surround himself with a quality entourage? Ideally, your trainer’s inner circle should be composed in part of medical professionals. Good trainers have longstanding relationships with competent professionals who know sports medicine, physical therapy and nutrition.

Don’t overlook likeability. You’re going to be sweating it out with your trainer at least twice a week in most cases. You’ll need to share personal information about your health and wellness. At the very least, you should enjoy this person’s company.

Your trainer should start with an overall assessment of your health, including a body-fat analysis. Talk with your trainer about what you hope to accomplish, and be ready to accept frank feedback. If you commit to at least two days a week, you’ll see results in the first month. Then, be patient. Super bodies don’t evolve overnight, even for the camera-ready Hollywood types.

One of the biggest reasons people drop out from a training program is the unrealistic expectation that weight training is a silver bullet. You should look at it as one component in an overall plan for good health. Eating right, other forms of exercise and overall balance should also be part of the mix. You can’t expect to hit the gym a couple of times a week, eat whatever you want and still meet your goals.

A good trainer will continually mix up your routine and come up with new and creative ways to help you stay motivated. Don’t be shy about suggesting something you’d like to try either.

Remember, throwing money at someone to help you sculpt a better body won’t replace hard work and dedication. Half the battle is finding the right person up front, before you ever break a sweat. Working with a personal trainer should be a great experience. In the end, most trainers and experts agree: Major results boil down to the client’s determination and readiness to incorporate fitness into a healthy lifestyle for the long haul.

3 Weight-Loss Tricks Friends Can Use Together

admin — Thu, 21 May 2015 10:51:10 +0000

Friends That Workout Together, Stay Together.

Let’s face it, losing weight or gaining muscle has never been easier when you have a friend to share the experience with. You both motivate each other out of bed or help them stop the temptations of unwanted junk foods.

Make your joint effort a breeze with these helpful tips:

When it comes to working out and losing weight, the whole process is hands-down easier when you have your friends and family standing behind you. It is said that those who recruited three friends or family members to assist them in their quest to lose weight had better weight loss results than those who had no buddy system to fall back on.

While getting your friends to join you in your weight-slashing aspirations may seem daunting at first, it’s very important for both individuals. Understandably though, there’s not always someone at our disposal willing to be our support system and undergo intense training with us when it comes to the long journey that is weight loss.

Check out these 3 suggestions for losing weight with friends:

1. Make it cheap

Sometimes the idea of a $50 a month gym membership may frighten your potential gym partner, everyone functions by a budget for the month to make their lives manageable. If you wish to bring together a group of friends to exercise regularly with, it’s super important to be mindful of the costs. Generally speaking, the less expensive you make it, the more people can join you and the more likely it is that people will stick with the program. Take part in activities like walking around your neighborhood or a park tracks that are obviously free.

The odds are that at least one person from your group will have some gym equipment (gym balls, dumbbells) at home, so why not start a strength training group where members could meet at each other’s homes twice a week. You can all work out to an exercise video or do a workout you found in a book or magazine, with the motivational music of your choosing playing in the background. Many strength-training routines rely on just your body weight. Therefore, think squats, lunges, pushups, and crunches. But for a minor investment ($9 to $12), you each could purchase an exercise band. These multipurpose rubber bands offer all of the workout possibilities of a set of dumbbells.

And if you want to apply the same sort of economic thinking to healthy eating habits too. Then a possibility is to replace one of your regular outings to a calorie-heavy dinner on the town with an evening in with your friends, preparing your own food together. Not only does this satisfy the penny-pincher in all of us, but it also gives us far more control over what we are eating.

2. Make it easy (and convenient)

If we magically lived in a world where the word ‘tiredness’ didn’t exist, then you could agree to get up and meet your friends at 5:00 a.m. for a casual 10 mile run four days a week. But let’s be realistic, that fairytale ain’t happening anytime soon unless say your best friend is a gym obsessed fanatic. Same really applies for unrealistic and overly restrictive expectations for food choices. It’s better to start with an activity or a healthy eating option that involves a convenient time and location and does not seem like a task you’re going out your way to achieve. Make it easy for your friends to join you, and chances are your new routine will stick successfully.

3. Make it fun

The best part of the experience of training together, is to make it fun! You might even want to take advantage of preexisting routines. For example, if you have a weekly movie/sports night, then take this opportunity to serve healthy snacks instead of unhealthy ones. Here’s some ideas:

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.

How to select a personal trainer in Dubai UAE

admin — Mon, 30 Mar 2015 15:59:45 +0000

How to select a personal trainer in Dubai UAE
Fitness is the new frontier of healthy living, it has always been but in the last couple of years, the awareness has been heightened. In Dubai there are thousands of personal trainers, how do you find the right one. There are two ways you can choose:

trainer.ae has put together a list of questions you should be asking yourself before deciding to commit. All of these questions are compiled to help you find the right trainer.
Let trainer. ae find you a Free personal trainer in Dubai who will help you train. The best part is; you only commit to paying, if you like what the trainer has to offer.

If you are picking a trainer yourself here are some of the questions you should be asking:

The first part is about you: What sorts of lifestyle are you living and will a personal trainer in Dubai fit in? What are your timings and when does it make sense for you to train? Are you going to be able to stick to the same time each week? How many sessions a week can you do and will you be able to commit to regular sessions?

Next is about the Money: You must budget. Trainers in Dubai range from 100 AED-£1,500 + per session (normally these sessions are per hour), the price trainer charges depends on their experience, certification, and demand. Most people need around three sessions per week over a period of time to see results.

Choose a trainer based on personality: Personality clash is a dead-end. Just like you pay attention to details when choosing a nanny, for selecting a personal trainer do the same, reference check, ask questions, do proper due diligence. Dubai has personal trainers from all around the world who speak many different languages and come from diverse cultures. You can choose a trainer who understands your lifestyle, language and the foods you eat but if you don’t – It is a decision that shouldn’t be made on a whim, or the partnership won’t last and you will have a hard time showing up for your sessions.

Talk to multiple trainers or let trainer. ae provide you free session before you pick. Don’t plump for the first trainer available but don’t use it as an excuse to delay your training. Time is the most important commodity, some people want to train but they keep deferring it by convincing themselves, I got to find the right trainer. This is one of the reasons trainer.ae made it easy for you to find a perfect fit. Simply decide you want to live a healthy life and trainer.ae will send you a trainer who will come to the place of your choosing and work with you for free. If you like what the trainer has to offer, you commit, if not we will send you a different trainer for free.

Don’t break the law: Do make sure the trainer you will work with has the right visa in Dubai to be able to train people. There are lots of trainers who are currently training people in the UAE without having a proper license. The trainer and in certain circumstance the person being trained can both be in trouble if a law is being broken. Any trainers provided by trainer.ae comes with a guarantee that fitness professionals on its books have the relevant personal training visas in Dubai and meet required standards and have relevant qualifications.

Don’t work with a trainer without a plan: A difference between a good and an average trainer is the ability to be able to set a plan of action. This plan dictates two things:

A viable direction for achieving your goals.
A direction to make him or herself redundant.

Do ask to see credentials. Once you have spent the time to find the trainer, make sure the first meeting takes place in your gym front desk or a public place. Let the trainer know to bring along their certifications and proof of personal trainer visa and insurance documents. Any good trainer will have no problem with this and if the trainer doesn’t bring it, chances are high – he/she is not legally able to train people in the UAE.

What’s Next

Book your Free personal trainer from Trainer.ae and only pay if you like what the trainer has to offer.

Want more personal training clients – talk to trainer.ae and let us help you grow faster.

Whatsapp number: +971 56 58 30067

Contact us: Click here to send us your details we will get back to you asap.

trainer.ae does all the relevant checks for you. All trainers from trainer.ae have the right visa and are fully insured to train you.

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How To Slender Heavy Legs

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