Fitness Plans

Weight Loss Basics for Beginners

If you are a beginner when it comes to weight loss training, there are some basic facts you should know. There are three types of training – weight, cardio and protein building. The first helps you to shape up your body. Cardio is meant mainly to keep your lungs and heart in good shape. Protein helps as building blocks for the muscles.

How to keep fit

The main point for keeping fit is to constantly add resistance when building your muscles. Such resistance can be achieved by regularly adding more weight.

To build muscle you have to keep repeating the workout. Unless you work out consistently, the results of your efforts will not be seen for a few weeks.

Weight training is all about reps and sets. Simply put, reps mean the number of times you repeat each action. Sets mean how many times you do each sequence. E.g. if you are squatting 10 times the whole sequence is called a set. The number of times you go up and down is known as reps.

sets and reps

Results from training

After you have been working out for some weeks you would probably find some of your clothes becoming loose. Your actual weight on the scales might not reflect any change in weight, though. This means that what you have lost is body fat and what you have gained is more muscle mass.

You could be carrying a lot of body fat making it difficult to see your abs. Do not think the problem is due to any muscle mass. Such fat can be removed by a proper diet which is meant to help you gain muscle and lose fat. The muscle starts forming during your workouts.

As you begin to lose weight, remember to adjust your calories as well, the less you weigh – the less calories your body needs to function… this is called BMR, or Basic Metabolic Rate.

When I did the 6 Week Body Challenge with they put me on calorie restiction diet of 20%, the program was awesome!

Points to keep in mind

As a beginner in fitness training you should start slow. Build up your workouts gradually so you will not find a sudden change difficult to cope with. If you take it slow as you go along you can make necessary changes without feeling the pressure.

You could start by going for weight loss sessions for two days in the week. Fix the same days and timings so it kind of grows on you like a habit. Then even if there are times when you do not feel up to working out and give the sessions a miss, because you have cultivated the same as a good habit you will want to restart your exercise routine.

Always remember to keep your posture erect. It is one way to know that you are performing the exercises properly. A good posture consists of chest out, shoulders back whether sitting or standing and your abs held tight.

On the meal front

When you are planning your diet just make a few modest changes at first. Start by eating one healthy meal in the day for one week. Food items such as whole grains, vegetables and fruits, fish, lean meat, seeds and nuts are considered ‘healthy’ when it comes to weight loss. Once your body has accepted this food routine you can up the figure to two such healthy meals daily. Soon it will become a habit and you will discover that your eating habits have changed for the better.

Preventing Injury for Your Personal Training Clients

Injuries are the pitfalls of fitness training. No matter how careful you are during training sessions, an injury could happen anytime to any of your clients. Even seasoned clients can become injured because of a momentary lapse of concentration.

An injury can be a minor sprain or serious enough to sideline your client’s fitness routine for weeks. It can come by suddenly or build up slowly over time if a particular client is not observant enough about his own discomfort. The key is to be on your toes at all times and practice good injury management techniques as taught during your personal training course.

Understand your Client

The first step to injury prevention and management is to thoroughly understand each and every client’s physical capability and what exactly he wants to achieve and by when. Both you and your client should be absolutely clear about how much he can achieve in each session before you begin your training sessions.

You should also be aware of any medical condition a client is suffering from; for example if a client had fractured his shin a few months back, you will want to select workouts that do not put much pressure on that particular bone. Depending on your client’s condition and goals, select workouts that he can do comfortably and increase the intensity in a phased manner.

personal training course

Start with Warm-up and Stretching

Always allow some extra time at the beginning of each session for a proper warm-up and stretching session. This is absolutely crucial for injury prevention as warm-up and stretching activities loosen the muscles and condition them for the rigorous of subsequent fitness training. About ten minutes of dynamic stretching followed by ten minutes of low intensity cardio workouts is a good way of getting your clients all warmed-up and ready for the action to follow.

Know how to Phase the Intensity

There will be clients who will try to imitate your every action during training without understanding the consequences. In doing so, they will only make themselves more susceptible to injury if their fitness level is nowhere near yours. Keep a lookout for such clients and pay special attention to the intensity of their workouts. As a seasoned trainer, you should be able to recognize your clients’ limitation so that you can advise them when to stop.

Ensure your Clients Stay Adequately Hydrated

Fitness training is a stressful activity and a client can easily feel faint and weak if the fluid concentration in the body falls below a certain level. Exercise also causes profuse sweating which leads to more loss of fluids from the body. Understandably, dehydration can lead to host of health issues during training and that includes a high risk of injury too. In fact, personal training course always emphasize on the importance of staying hydrated while training by drinking the right amount of water and other energy drinks.

Avoid Overtraining

Rest and sleep are as vital as training and that is why personal trainer courses always teach you how to achieve a healthy balance of rest and non-rest periods. Draw up a training chart for each client detailing specific hours for sleep and rest along with physical exercise. This will allow the muscles and joints to repair themselves and significantly reduce chances of injury.

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