A good diet can improve your health, reduce fatigue, and even increase strength. Certain food groups should be added to your diet whilst some are best avoided. Andy will look at your lifestyle and goals to best determine your nutritional needs.
Good exercise advice is essential if you want to become fit and stay fit. Exercising the wrong way could do you more harm than
good. Some of the things you could learn when taking exercise advice are as follows:
How to increase your strength.
Top tips for a flat stomach.
Losing weight and keeping it off.
Getting motivated for exercise.
Avoiding injury during exercise.
Improving your physique and tone.
Eliminate your cellulite.
Exercise to recover from an injury.
Reduce back pain by building core strength.
Preparing to run a marathon.
Achieving a healthier Body Mass Index.
Improving your aerobic capacity.
As your personal trainer, Andy will give you various exercises and options to help you achieve your targets, and adjust them as
neccessary as you approach them or when your lifestyle changes.
The Big Muscle Stimulus Plan
Handle more weight, build more muscle. This may sound overly simple, but it’s a strategy that can help guide your exercise selection whether you’re looking to pack on size for sports performance or for the sake of getting bigger.
For instance, consider a few typical exercises people do in the gym: biceps curls, triceps press-downs and calf raises. Before you do one of these moves, ask yourself if you could be hoisting heavier weights with another exercise. In fact, compare it to squats, deadlifts or bench presses.
You’ll always be able to hoist heavier loads with the latter because they’re “compound movements,” meaning that, as opposed to curls, they work your muscles across more than one joint. You don’t need to remember the definition of compound moves. Just understand the concept.
So instead of picking up dumbbells for biceps curls, find a bar to do chin-ups. Substitute dips for triceps kickbacks, and replace leg extensions with squats and lunges. These multi-joint, compound movements allow you to move more weight, and as a result, build more muscle.
DURATION: 30 Minutes
EQUIPMENT:
-Chin-up bar
-Dumbbells
-Barbell
-Weight plates
-Bench
-Foam Roll
10 Reasons to Exercise
Walking, running, swimming and cycling are the antidote to everything from stress and low self esteem to Y2K. Anyway, they are powerful and life-changing. Here’s how:
1) Quality of Life.
There’s no guarantee you’ll live longer by adopting a fitness lifestyle, but chances are you will live better. It’s the ultimate revenge: a full, healthy, happy life.
2) Fun.
Even if you hated sports as a kid-picked last for the football team,remember that walking, running, swimming, and cycling are different. No one screams at or slams into you, you compete as much or as little as you want, you’re outdoors, and you set the pace. It’s play, not work.
3) Confidence Booster.
By setting an exercise goal-however modest-and progressing toward it, you become more self-assured. As you begin to feel and look fitter and healthier, you gain confidence.
4) Forget Dieting.
Working out burns lots of calories-and raises your metabolism so you consume them at a higher rate than a sedentary person even when you’re not exercising. Bottom line: You can control your weight without starving yourself by eating a healthy, balanced diet (including the occasional chocolate sundae).
5) Stress Relief.
Feeling tense? Overwhelmed? Unappreciated? Taking regular exercise breaks, as short as 30 minutes a day, can refresh and relax you. Use the time to calm yourself, regain perspective on what’s important, or even figure out a solution to a problem.
6) Fat-Be-Gone.
By working out, you’re losing fat and gaining muscle. Regular exercisers often have body fat levels at least 5% lower than the average person. You’ll probably go down a clothing size or two, because muscle, though heavier than fat, takes up less space.
7) Instant Friends.
Everybody tends to loosen up when they’re sweaty and out of breath. Participatory sports provide an accessible, non-threatening, casual atmosphere for meeting people. Opportunities abound: fun runs, a swim workout or lesson, a group bike ride, an organized hike.
8) A Spring in Your Step.
Working out can raise your VO2 max (the amount of oxygen your muscles can use) by up to 40%. That means you have more energy and everyday tasks become easier.
9) Cold-Killer.
Aerobic exercise bolsters your immune system. You’re better prepared to fight off viruses and other nasty stuff.
10) A Tougher Ticker.
Endurance sports such as running, walking, swimming and cycling strengthen your cardiovascular system. Your heart becomes more efficient and less susceptible to disease
Warming up
It is important to always warm up properly before beginning exercise. By setting yourself a regular routine, you will benefit more from your training session.
Andy Wilson. Personal Trainer. Telephone: 07917 207 702. Email: info@andywilsonfitness.com. Website design by IDAH!
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