DO YOU REALLY NEED A PERSONAL TRAINER?

Exercise programs should be specific to your fitness goals and your current level of conditioning. As you continue to exercise, your level of conditioning will improve and further results are only gained by changing the program. This is not only needed to progress with exercise, but also eliminates boredom.

 

I will tell my clients there is always more, because the body by nature adapts to the stresses (exercise) we give it.

It is the job of the personal trainer to determine your fitness level and design programs that will continually stress your physical abilities in a way that meets your personal goals and specific needs. But there is more (as there always is) and that is the mental component to exercise. After all, you could have the best routine for you, but if you are not motivated it will never get done. By providing proper feedback, guidance and support a good personal trainer will keep you inspired and coming back.

So, getting a personal trainer does have many benefits, but you need to choose a trainer that is best for you. Personal trainers come with different backgrounds, levels of experience and field of expertise. You want to find one with a strong educational background in the health and fitness field and that means certifications and degrees.

Then you want to find a trainer with experience training people with your similar needs or special condition. In other words, if you have had joint or cardiac situations you want to find a trainer who has had experience training people with similar conditions. Similarly, if you have a significant amount of weight to loose you want to hire a trainer who has dealt with people who were clinically overweight.

There are other things to consider when hiring a personal trainer and much of it has to do with feeling comfortable and at ease with them. A good trainer will always listen and give importance to what you like and dislike. T

 

hey will seek ways to design programs that you enjoy. They will develop strategies that will keep you on track and provide you with the tools to stay fit and healthy. It should be a full learning experience to a better you.

 

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HOW DOES SUGAR HINDER YOUR WEIGHT LOSS PLANS?

One problem with sugar is that you’re getting a very large number of calories with a comparatively small volume of food. And calories do count.

 

A tablespoon of sugar, for example, contains between 50 and 60 calories but very little else from the standpoint of nutritional content. A 12-ounce non-diet soft drink will have 3 tablespoons of sugar — totaling between 150 and 180 calories with no other nutrients.

A second draw back to sugar is that it causes blood sugars to rise very rapidly, therefore causing the pancreas to release insulin very rapidly. In some people the body overcompensates and releases too much.

 

The insulin will store these carbohydrates/sugars very quickly. You may get a quick burst of energy, but most of what is eaten will be stored as fat. Since the blood sugars rose very rapidly, the insulin will try to bring the blood sugars within normal ranges very rapidly, causing the sugars to be pushed by the insulin into every cell, including fat cells.

To make matters worse you maybe eating sugar and not even know it, as it comes in different forms such as sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup.

 

High fructose corn syrup is surprising found in bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and many microwave meals. Again, you want to check your food label for total grams of sugar per a serving as well as your ingredient label to see if any of these sugars are listed as the top 3 ingredients.

 

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TWO THINGS YOU NEED TO KNOW ABOUT WEIGHT LOSS.

There are two diet modifications I strongly encourage my clients to adopt to promote weight loss and they are to increase their dietary fiber intake to 28-38g daily and to reduce their sugar intake to no How does fiber help you lose weight?
It is pretty simple. Fiber makes feel full and increases satiety so you will not feel hunger, allowing you to decrease caloric intake. Decreasing the calories you consume is a major factor in losing weight.

Basically, the term fiber refers to carbohydrates that cannot be digested. There are 2 types of fiber: water-insoluble and water-soluble. Water-insoluble fiber, found in vegetables and whole grain breads and cereals, adds bulk to the diet. Water-soluble fiber found in fruits, legumes, seeds, and oat products, exits the stomach more slowly and helps your stomach feel full longer.

Probably the easiest way to increase fiber in your diet is with a good breakfast cereal. You want to look for one with low sugar (less than 4g per a serving) and at least 4g (would like to see it around 8g) of fiber per a serving. All Bran (Kellogg’s), Shredded Wheat (Post) and Fiber One (General Mills) are all good sources of insoluble fiber with low sugar content. On the soluble side you have Quaker Oat Meal with 4g of fiber and 1g of sugar per a serving.

 

To determine the fiber and sugar content of any product you will need to read the food label on the back of the box and not just the cover. You also want to check the ingredients. If it does not list whole grain as one the top ingredients (I like to see it as the first) there are probably better choices.

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