8 things every personal trainer knows (and you should also know) - part 1

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.

4 exercises that will put your abdomen in better shape than any device

There is no denying that those torture devices, such as corsets that celebrities like Kim Kardashian use to have a little waist pylon may be tempting (Now they promise a thinner waist almost effortlessly). But how to feel every single day pain is not our strong (and we want a healthy body, it will not collapse the instant we take clothes), we ask the personal trainer Larysa DiDio to create a quick and effective training for people who want a small waist but prefer to keep breathing comfortably.

(Photo: Mitch Mandel) These exercises will work the side muscles of the abdomen that help create a curvy silhouette. You need only ten minutes a day. Much better than being uncomfortable all day, right? (liked this ten minute workout? You can find others in our DVDs! Buy Today!) How to: Make each of these exercises at the indicated time, resting 30 seconds after each set. Repeat the entire circuit two times.

1. Oblique Side plank

(Photo: Mitch Mandel) Lie on your side with your legs extended. Lift your legs a few centimeters off the floor, hold the position for 1-2 seconds and then to the original position. Continue for 20 seconds. . Switch sides and repeat the exercise for 20 seconds specialist Tip: force the abdomen while lifting and lowering the legs.

2. Abdominal "pendulum"

(Photo: Mitch Mandel) Lie on your back with your legs extended over your hips, with your knees slightly bent and arms at your sides, palms down. Keeping knees together, move legs to one side of the body and then return to the center. Repeat the exercise to the other side. Continue changing sides for 45 seconds. Expert Tip: do not let your hip raise a lot of ground.

3. Abdominal oblique side

(Photo: Mitch Mandel) Lie on your back with your knees bent and feet on the floor with arms extended upward. With your arms, reach the outside of his right knee, drawing your shoulders off the floor. Return to the starting position and do the same movement to the opposite side. Continue changing sides for 45 seconds. Expert Tip: use its trunk to lift the body off the ground.

4. Abdominal board with your hips

 (Photo: Mitch Mandel) Stay on the forearm plank position with his elbows on his shoulders. Contract the abdomen, loosen the hips to one side and return to center. Repeat the exercise to the opposite side. Continue changing sides for 45 seconds. Expert Tip: Keep your abdominals tight to protect your back.

Nolito, the best of the month in Spain

It was not too long around here. It is however one of the most referenced in the blog Labels players.

Nolito has it all. Having everything is not fast, it is not. Having all in football is to be able to interpret all times and within moments, all phases of the game. Always with technical quality to accompany your optimal decision.

Nolito is not fast last. It's fast tremendamete reasoning. Of the best players stepped Portuguese lawns in the last decade. All in Spanish is intelligence. All in Spanish is able to decide. Better than anyone perceives the game situation and the solution that best approximates your success team. Not only plays with superiority, space and time (and who does it already demonstrates qualities!). But also supports, body positions (mates and opponents) and even features! 

Being the best of the best League in the world. Not done for less Nolito. 

Not being a technical and less physical prodigy, Spanish is just another evidence of the new trend of the game. It's all in the head. Incredible as it was not estimated as was in his visit to Portugal.

The worst FCP in recent years won the SLB worse in recent years

Not only in individual quality, very small with what was seen in Portugal two years ago. But as much as this, as in defining their play.

A FC Porto unable to play in the opponent's block, which will summing corridor variations the corridor without any recurring benefit there. A team without any idea offensive or defensive, waiting will be ninety minutes for a move any invented solely and exclusively in the heads of his interpreters.

A SL Benfica without passing lanes on the offensive moment and always leaving too many people behind the ball line, in order to be an acutely team in the last third. We need to pray a lot to the headers of their defenses in advanced or set pieces to unlock games.

In defense organisation also the worst one another in many years. Distances in the same sector unbelievable, demoralizing adjustments. High defences, yet when this was possible.

Too sad classic qualitatively in the day that another peripheral country ... Nani added another fine goal after a fantastic play as the style of ... Markovic.

Lessons the penalty box

A fortnight ago, was written here:

"Watch out also in the movement of Jonas. Never stopped to see what gives. Uncheck to get back, do not receive, low to table. The Brazilian is a true encyclopedia of how to play football. When here ask us literature to better understand the game This is the answer: Follow Jonas and discover more than two thousand pages. "

After another class last weekend, the teacher put subtitles in their actions:

"Ali confusion always take a step back to get out of the dial, movement is always difficult to follow the central and average"

On the first goal 

"It was very important to the movement of Mitroglou who dragged the defender behind ... just driving the ball ..." Jonas

The goal of Left Side of the victory. Leads, fixed and loose

Impresses his hat held by Shatov, but critical to the outcome of the bid, and to whom I attribute 90% of the score is Hulk. 

Notable for not being a player with this type of decision most of the time, and in other similar moves preferred to shoot the ball. In this bid, however, Hulk did several things that used to have to do and surprised to see something that used to realize. 

Progressed with space as it has always done. He attacked as soon as possible the center aisle as usual. Then he waited, and let it go at the right time for his colleague had a chance to finish at 1-0. This is the goal of the Left Side to be the goal of the first specific principle of the attack.