10 Tips to Look and Feel Younger in Hanover, part 2

“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

Yesterday, we talked about 3 great steps to get you started on your way to look and feel younger. Start off by setting realistic goals, don’t be too aggressive in the beginning, and remember to eat regular to lose weight and have energy. In case you missed yesterday’s post, here you go http://bit.ly/1800JI.

Today, we will expand on those beginning steps and look at what you can do next to obtain the body of your dreams!

If your goal is fat-loss then your cardiovascular exercise should be low intensity. Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. Let me say that in another way: If you can’t hold a conversation during your (fat-loss) cardiovascular training – then your intensity is to high — bring it down. If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

Don’t waste your time working small muscles with isolated movements. If you don’t enjoy doing resistance training, or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I cringe knowing that they will not see results. It’s probably due to a lack of understanding about how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (a personal trainer can show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means, they incorporate multiple muscle groups, and compound movements are known for quickly increasing your metabolism.

Always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch to achieve optimal fitness results. Never bounce, or aggressively push and pull a muscle beyond its natural range.

There you have it. Ten essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy. That’s why I encourage you to get help.

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

Please visit my web site to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.

Thank you for reading my blog and taking an interest in your health and fitness.

P.S.—Would you like to work out with a Personal Trainer, without paying those crazy training fees? Check this out, http://bit.ly/4yPMOl.

• Email me your Name, Location, and Goals, and we can get you started right away!
  

10 Tips to Look and Feel Younger in Hanover, part 1

“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

Set realistically attainable goals. You must have tangible short-term and long-term goals for your fitness program so that you can gauge your progress and stay motivated. It’s crucial to have a “baseline” before you begin so that you can measure your success. A qualified personal trainer (like me) can give you a complete fitness analysis that will aid you in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allow you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials or diet and fitness products that blatantly mislead.

In the beginning your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.

Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle tone. But in the long-run it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Your body’s energy expenditures will be fueled by your lean muscles causing your body fat to remain essentially the same while you lose vital fluids and muscle. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. Avoid fried and processed foods at all cost – talk about dead calories! Here’s a good rule of thumb: make sure that you are consistently “grazing” on health foods about every three hours. This includes at least half a gallon of fresh water every day. This keeps your metabolic furnace firing, so you burn more at a faster rate.

There you have it. Ten essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy. That’s why I encourage you to get help.

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

Please visit my web site to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.

Thank you for reading my blog and taking an interest in your health and fitness.

One Great Benefit form Interval Training

Interval Training provides many benefits, increased calorie burn, increased cardiovascular workout, increased metabolism, increased feeling of accomplishment, and many others (notice the word increase being used a lot?). I just recently found out another benefit from using interval training, it can help to increase the bodies way it deals with blood sugars and insulin.

What does this mean exactly?

This means that if your diabetic and you follow a 30 minute interval training routine, you will see improvements in your blood sugar and insulin levels and an increase in your energy output!

How to perform an Interval Routine:
1. Perform a proper warm-up (about 5-10 minutes of cardio at a moderate level) and stretch
2. Decide what your intervals will be. We are going to use walking to make it simple. Lets say you are going to walk for 30 minutes. You will perform a fast walk (about 70-80% of your target heart rate) for about 1-2 minutes. Then you will walk at a moderate pace (about 60-70% of your target heart rate) for about 30 seconds to a minute. Continue this cycle for 30 minutes
3. Cool down. Allow yourself enough time to cool down and bring your hear rate and breathing back to normal. Then do some stretching as needed.

You see interval training is not that complicated and provides so many benefits. Begin your interval training today and see how much more difficult it is then your current "steady eddy" routine!

Need more interval training routines, check out www.MorganPersonalTraining.com for your Online Interval Training Coach!

Also, check out my new and exclusive, Private Boot Camp Program! This service will soon be coming to your neighborhood, so reserve your Boot Camp times and days now just click below

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