Instead of pencil skirts, they wear sports bras. In their closets, you will find ropes and dumbbells instead of paper clips and extra pens. The life of a personal trainer involves fighting all the time so that people have better bodies. We tried some of the best professionals in the field and found some tricks that can enhance any workout.
1. You should not just do cardio exercises
Walking, running, cycling and other activities of the type have a number of benefits: fat burning, improved mood and strengthen your cardiovascular system are some of them (see here 5 ways to improve your system Cardiovascular without running). But when it comes to weight loss, you also need to get heavy in the gym, says Michelle Blakely a personal trainer of Blakely Fit, in Chicago.
As well as cardiovascular exercises, weight training burns calories, but also brings much more lasting benefits, says Blakely. The more muscle mass you have, the higher your resting metabolism, which means you burn fat even when you are sitting on the couch. Moreover, strong muscles promote good shape during your run, walk or cycling practice, preventing you from getting hurt and increasing the benefits of exercise, says Allison Hagendorf a personal trainer certified by the American Council on Exercise.
2. The more weight you lift, the greater the results
we move the body weight to push-ups and squats, but also with everyday activities such as shopping or climbing stairs, says Hagendorf. Work out with heavier weights (the kind you can only get by only 8-15 repetitions) can stimulate lean mass production, which truly transforms your body. "When a person begins to train regularly, you may find that your body is better at forty than I was at thirty," says Liz Neporent, personal trainer and expert on fitness of New York.
Do not worry about the volume of your muscles. Unless you spend hours in the gym and consume huge amounts of protein, this type of result takes to appear. In fact, endurance training leaves her firmer and stronger body, says Hagendorf. Before swinging withdraws a result, your clothes are fitting better already (continue training with a special planning you can find ne sta series of 10 DVDs!)
3. Even the best training will not give results without good nutrition
Although not use terms like "synergy", the experts fitness know the importance of good nutrition. "You can not expect results if your power is bad," says Samantha Clayton, former Olympic athlete and personal trainer in Malibu, California.
The training can complement your weight loss efforts and has an especially important role in keeping your body at the right weight. Researchers at the University of Alabama studied some women who lost more than 11 kilos. Those who did weight training and cardio three times a week prevented a drop in metabolism that usually occurs when you lose weight, according to the study published in Medicine & Science in Sports & Exercise.
However, you need to change your eating habits to see significant changes in your body. "Even if you're doing everything right in the gym, still need to eat well to optimize your workout, or never reach the desired results," says Hagendorf. Start with small changes, reducing the sugar in your coffee and including salad to your lunch. Keep these changes for two weeks and do two more minor adjustments. Eventually, you'll have a nutritious and sustainable diet, says Liz LeFrois, personal trainer in New York and an expert on fitness of the site Acacia TV.
4. In terms of diet, it is better to add than subtract
Although you need to control what you eat, very restrictive diets, which almost make you starve yourself, do not function. Cutting calories too much can break down the muscles that you are striving to strengthen, says Clayton. You can even get to lose some weight skipping meals or eliminating entire food groups, but as soon as you return to feed normally, your body will feel the drop in metabolism and regain all the weight again.
Instead of cutting foods into your diet, focus on variety. Consume many high quality food, rich in nutrients like fruits, vegetables, seeds and nuts. Their food must provide the energy your body needs to get heavy in training and promoting your good health, says Blakely (these 5 foods can make your diet more healthy). Over time, you will be satisfied with far fewer calories (this takes about six months). Your brain will be restructured to ask for healthier foods, according to a study published in the journal Nutrition & Diabetes.
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