tag:blogger.com,1999:blog-22980492298198231272024-03-12T21:07:02.056-07:00Personal Training BlogAnonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-2298049229819823127.post-53526538104976060672017-01-26T07:34:00.002-08:002017-01-26T07:34:33.166-08:0010 Misconceptions about Weight Loss<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">I hear a lot of myths from my clients when it comes to
dieting and weight loss so I thought I would debunk some of those myths. Here
are the 10 most common I hear:</span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;"><br /></b>1. <b style="font-family: Arial, Helvetica, sans-serif;">Carbohydrates make you fat! </b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLLSfEzwSWBZRV1YqMpurGpilxrjgWnJu2H5Vwyf3vA6v5xwzNOXYnM0prbokK3yfhq_BmIBEvCeqRKUh37mCEcrK8kSGAMKqdFQ9zEtstt5a2yshwXSUlSJyslq0fbKpBHRCMHfTRUU0/s1600/carbs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLLSfEzwSWBZRV1YqMpurGpilxrjgWnJu2H5Vwyf3vA6v5xwzNOXYnM0prbokK3yfhq_BmIBEvCeqRKUh37mCEcrK8kSGAMKqdFQ9zEtstt5a2yshwXSUlSJyslq0fbKpBHRCMHfTRUU0/s200/carbs.jpg" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Carbs don’t make you fat, excess calories make you fat. You
can cut all the carbs you want, but if you are still in a calories surplus,
your body will store those calories as fat. There are good carbs and bad carbs.
Fruits, vegetables, oats and sweet potato are examples of good carbs. Your body
uses carbohydrates as fuel which helps you exercise and burn fat. Fruits and
vegetables are powerful weight loss foods that you should be eating lots of.
Good carbohydrates are also high in fibre and help regulate your blood sugar
level.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. Fats are bad for you!</span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOdAbxM2Q3TpmXYhl60SV_kF3RVdujgHl59WiWLyTgVqLpC-pRk1mOCqtOl7l3-ywBUraOoaBzYIoH6trTlwN79dxQBOg881_5THosY82fVPvCTMYtj2EGHG6xK1xKSMtxZilArYP06NE/s1600/fats.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="114" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOdAbxM2Q3TpmXYhl60SV_kF3RVdujgHl59WiWLyTgVqLpC-pRk1mOCqtOl7l3-ywBUraOoaBzYIoH6trTlwN79dxQBOg881_5THosY82fVPvCTMYtj2EGHG6xK1xKSMtxZilArYP06NE/s200/fats.jpg" width="200" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Eating the wrong kinds of fats can play a role in weight gain,
but eating the right kind can help you lose weight as part of a calorie
controlled diet. Saturated fats like high-fat cuts of meat, dairy products and
trans-fats in cookies, doughnuts and cakes in excess quantities are bad for you
because they raise your cholesterol and increase your risk of heart disease. However,
monounsaturated fats in avocados, olives, olive oil and polyunsaturated fats,
such as pumpkin seeds, flax seeds and walnuts support your health. They help to
lower cholesterol and reduce your risk of heart disease. They don’t make you
fat as long as you don’t overdo them.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkGbGrOadcz4PUnkFY3xUaQOZ_JLX73EjZAaHmDb0Qhu7i-DBWE4egOakpBW47YqQ4XCNS10qddwpBdI-Rp8AkuT_q_rlr5ncBhL6W2GSQ2Yg-NVq5divmqUnOpaoM-7KvWD6rw1D3-E/s1600/scales.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkGbGrOadcz4PUnkFY3xUaQOZ_JLX73EjZAaHmDb0Qhu7i-DBWE4egOakpBW47YqQ4XCNS10qddwpBdI-Rp8AkuT_q_rlr5ncBhL6W2GSQ2Yg-NVq5divmqUnOpaoM-7KvWD6rw1D3-E/s200/scales.jpg" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">3. Don't weigh yourself!</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">As far as I am concerned you should weigh yourself every day
which helps you to compare the average weights each week. Most importantly
though, when you have set yourself a nutrition plan and you are tracking your
calories you will see how your current plan is affecting your weight allowing
you to make small adjustments over time to lose weight.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4. Snacking is a bad idea!</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Mindless snacking will most certainly sabotage your weight
loss plan, but calculated snacking is an excellent strategy to keep you feeling
satisfied between meals. You’ll also be less likely to overeat at mealtime, or
binge when hunger gets the best of you. Try and incorporate one two snacks into
your daily plan.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">5. You shouldn't eat after 7pm</span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw8TnYMFtDUw-Zi8SEz8fEcHtppYAStHwY33H75040zEuguCZ9FIv-kve3LYVSjIQkTiW4ekwTeU2YFHxOU8KCQ6uV4olezJu0rnvvgi2GFlP_H2XY2m6EeYmwTBNpvySNa-GnwzhNxnc/s1600/7pm.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw8TnYMFtDUw-Zi8SEz8fEcHtppYAStHwY33H75040zEuguCZ9FIv-kve3LYVSjIQkTiW4ekwTeU2YFHxOU8KCQ6uV4olezJu0rnvvgi2GFlP_H2XY2m6EeYmwTBNpvySNa-GnwzhNxnc/s200/7pm.jpg" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Your body does not know what time it is and a calorie is a
calorie no matter when you eat it. It’s about the total calories you eat in
that day not when you eat them. Obviously try to eat a good hour and a half
before you go to sleep but if you are in a calorie deficit and you eat your
last meal at 9pm and go to sleep at 11pm every night, you will lose weight!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">6. Don't do strength training, it will make you bulky!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0YFo07U1hg5EhOIrGvG57bSYPX-nn96sNaHWnos5HGuBGQeAv1u5Myes0F5XCzKT5Zo9pVoXMjhyyvsSmD7Y2x3ebE2I_5HEiPm9N3e83V1kbq-0VTDoX6xGMJ8crZsGajYEvkaVELdg/s1600/Squat3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0YFo07U1hg5EhOIrGvG57bSYPX-nn96sNaHWnos5HGuBGQeAv1u5Myes0F5XCzKT5Zo9pVoXMjhyyvsSmD7Y2x3ebE2I_5HEiPm9N3e83V1kbq-0VTDoX6xGMJ8crZsGajYEvkaVELdg/s200/Squat3.jpg" width="200" /></a></div>
</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here is probably the most common myth I hear. Some people,
especially women, are concerned about doing too much strength training and
getting too big. You are not going to get super big muscles overnight. It takes
a lot of hard work to get big including putting your body in a calorific
surplus of the correct calories to help you grow, YOU WILL NOT GET BIG IN A
CALORIFIC DEFICIT. Strength training is important for weight loss as muscle
tissue burns more calories per day than fat tissue does.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">7. Losing weight is a linear process!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8jkIwHXki7iFWd7mhwpQf3Sy06Uj7HXA0-k7z_O1gRQx5P2gs82t8jopka9KIl1ngB_ncQfuGrCStK53RvoCwk092J1jpFVSv-CTR2f2nndo7dEmsyBVxrSVj5vzmzskZIRKwr4vnTCE/s1600/graph.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8jkIwHXki7iFWd7mhwpQf3Sy06Uj7HXA0-k7z_O1gRQx5P2gs82t8jopka9KIl1ngB_ncQfuGrCStK53RvoCwk092J1jpFVSv-CTR2f2nndo7dEmsyBVxrSVj5vzmzskZIRKwr4vnTCE/s200/graph.jpg" width="128" /></a></div>
</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Losing weight is usually not a linear process, like some
people think. Some days and weeks you may lose, while during others you may
gain a little bit. This is not a cause for concern. It is normal for body
weight to fluctuate up and down by a few pounds. For example, you may be
carrying more food in your digestive system or your body may be holding on to
more water than usual. This is more relevant in women, as water weight can
fluctuate quite a bit during the menstrual cycle. As long as you are consistent
with your weight loss plan you will succeed in the long term!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">8. Eating breakfast is necessary to lose weight!</span></h3>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXHgS-LHSHcIiShsFo0LRKbNlKyy9LF20TT9L3-ISELxVMQHKz1RfNtWbQoEQZsoGU5tMetzZn6IWE38GdwPwJOuiAFjvaO2sSt6YbQowarrkfYp_mv4d2uCupCmLUdoSx-zk8CiCMmHI/s1600/break.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXHgS-LHSHcIiShsFo0LRKbNlKyy9LF20TT9L3-ISELxVMQHKz1RfNtWbQoEQZsoGU5tMetzZn6IWE38GdwPwJOuiAFjvaO2sSt6YbQowarrkfYp_mv4d2uCupCmLUdoSx-zk8CiCMmHI/s200/break.jpg" width="200" /></a><div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Whether you eat breakfast or skip breakfast, it doesn’t
really matter. Eating breakfast does not boost your metabolism and eating
multiple, smaller meals does not make you burn more calories throughout the day.
Again it all comes down to the amount of calories you eat in that day whether
it be 6 small meals or 3 larger meals. Plan your meals around what suits your
body and timetable best!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">9. Eat whatever you want as long as you exercise!</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is certainly not the case. Losing weight occurs when
you create a calorie deficit either by eating fewer calories, burning calories
through exercise or a combination of both. Diet plans that include cutting
calories and regular physical activity tend to be the most successful and
sustainable. Also the quality of the food you consume and regular physical
activity are important to overall health, regardless of weight.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx_NgeY0U2DPxHUu-OvpqBrpJTn4wN623TlAkSAshwNTNLJS1fRKEXb8UtG6tBfH8ivNvwsrxFS6Id4h1zk1YbQh5vTmRucPQ7SNQo5mftKcj9iqhSgdDMEljLyHSjel0Gk3IUq_0spOs/s1600/calories.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx_NgeY0U2DPxHUu-OvpqBrpJTn4wN623TlAkSAshwNTNLJS1fRKEXb8UtG6tBfH8ivNvwsrxFS6Id4h1zk1YbQh5vTmRucPQ7SNQo5mftKcj9iqhSgdDMEljLyHSjel0Gk3IUq_0spOs/s1600/calories.jpg" /></a><span style="font-family: Arial, Helvetica, sans-serif;">10. Large calorie deficits will help me lose weight quicker!</span></h3>
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I<span style="font-family: Arial, Helvetica, sans-serif;">f you eat nothing but celery or oranges all day long for a
week you will, of course, lose weight. But fad diets that drastically cut
calories will quickly become boring and won’t be effective in the long run.
It’s not necessary to starve to lose weight - making small changes that you can
stick to is the key to long-term success. Track your daily weight and make
small adjustments weekly!</span><o:p></o:p></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">I
hope you have enjoyed my blog and found it useful!</span></span></div>
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<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Rich Palmer PT</span></span></div>
<div class="MsoNormal">
<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.richpalmerpt.co.uk/">www.richpalmerpt.co.uk</a></span></span></div>
<div class="MsoNormal">
<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">"Making your fitness goals a reality"</span></span></div>
</div>
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</h3>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-43199321033622721492015-03-12T03:22:00.003-07:002015-04-06T11:48:21.735-07:00The Truth About Alcohol<div style="background-color: white; color: #555555; font-family: 'Open Sans', 'Helvetica Neue', Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; padding-bottom: 0.1em; padding-top: 0.1em;">
Going out and socialising wouldn't be the same without alcohol. But for those of us with an agenda to lose weight, adding alcohol to the equation makes this a tough thing to do. Here’s why:</div>
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<strong>Alcohol is the second most potent source of calories</strong> Partying with alcohol is fun because we like feeling intoxicated, but this intoxication comes with a calorific price tag. One gram of alcohol is 7 calories, which is more than one gram of carbohydrate (4 calories) and protein (4 calories).</div>
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<strong>We don’t burn extra calories to metabolize alcohol </strong> Not like we do from digesting carbs, fat and protein. This phenomenon, called the “thermic effect of food”, refers to the energy we use to digest food into small, absorbable components. Because alcohol is so easy to absorb, it enters our bloodstream without burning any extra calories!</div>
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<strong>Your liver does the dirty work</strong> Because alcohol is seen as a toxin, the liver prioritizes metabolizing alcohol first, which means you won’t be burning calories from other sources while that happens. The liver is only able to clear alcohol at a rate of around one ounce per hour, which is why consuming more than this will leave you feeling tipsy.</div>
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<strong>Alcohol makes your blood sugar drop, making you want to reach for carbs </strong>The liver helps keep our blood sugar steady, but a liver busy at work metabolizing alcohol can’t do this effectively, causing your blood sugar to drop and stay low until the alcohol is metabolized. This explains why you crave carbs and wake up the next day with a headache.</div>
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<strong>Alcohol calories that aren’t burned will be stored as fat </strong>This is true for all extra calories eaten no matter the source, but what makes alcohol calories worse is that they are stored in your liver first. It takes time for the liver to ship out the alcohol-induced fat for proper storage in your fat cells. If the liver doesn’t do this fast enough (or if you drink too much, too often) the fat stays stuck in your liver and around your abdomen giving you what we refer to as a “beer belly.”</div>
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This of course doesn’t mean that you need to completely dodge all social occasions. Here are some tips to help you drink more responsibly, both for your health and fitness goals:</div>
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<strong>1. Pour yourself half as much.</strong> This will help you limit yourself to one or two drinks per party.</div>
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<strong>2. Avoid higher calorie mixed drinks</strong> like eggnog, margaritas, mudslides, or other sugary mixed drinks.</div>
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<strong>3. Alternate between having alcohol and water to stay well hydrated.</strong></div>
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<strong>4. Sip slowly and take the time of enjoy your alcoholic beverage.</strong></div>
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<strong>5. Keep your alcohol budget at or below 200 calories.</strong> Pick these lower calorie alcohol alternatives:</div>
<ul style="background-color: white; border: 0px; color: #555555; font-family: 'Open Sans', 'Helvetica Neue', Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; margin: 20px 0px 20px 20px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Red or white wine: 5 ounces | Calories; 125, Carbohydrate: 4g</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Light beer: 12 ounces | Calories: 100; Carbohydrate: 5g</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Champagne: 5 ounces | Calories: 100; Carbohydrate: 1g</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Vodka, whiskey, rum or gin: 1.5 ounces | Calories: 96; Carbohydrate: 0g</li>
</ul>
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<span style="color: #555555; font-family: Open Sans, Helvetica Neue, Arial, Verdana, sans-serif;"><span style="font-size: 14px; line-height: 21px;"></span></span><br />
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<span style="color: #555555; font-family: Open Sans, Helvetica Neue, Arial, Verdana, sans-serif;"><span style="font-size: 14px; line-height: 21px;">If you live in Sutton Coldfield or any of the surrounding areas and would like more advice on this and any other related exercise issues please get in touch with your Home Trainer Sutton Coldfield!</span></span></div>
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<br /></div>
<div>
Rich Palmer PT</div>
<div>
www.richpalmerpt.co.uk</div>
<div>
“making your fitness goals a reality”</div>
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Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-30249718237352694452015-02-05T05:39:00.001-08:002015-04-06T11:47:45.746-07:005 Reasons How Protein can help with Weight Loss<div style="background: white; line-height: 17.8pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDOINS4zLTbV9_RmwiforhkWEH8hB2XvEvAqb8bCufzr1_TllSUhCdxeinWgoaArR0mmg_xdwKXgmdJz0TpkKqR2HfgwEdNkZHswtsDWjuZyghCNAGMVqpjiyevuJIQf0IsTV92qBA2sA/s1600/calories.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDOINS4zLTbV9_RmwiforhkWEH8hB2XvEvAqb8bCufzr1_TllSUhCdxeinWgoaArR0mmg_xdwKXgmdJz0TpkKqR2HfgwEdNkZHswtsDWjuZyghCNAGMVqpjiyevuJIQf0IsTV92qBA2sA/s1600/calories.jpg" height="170" width="200" /></a><b><span style="color: #555555; font-family: Arial;">1</span><span style="font-family: Arial;">. PROTEIN SATISFIES & SAVES CALORIES <o:p></o:p></span></b></div>
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<span style="font-family: Arial;">In the beginning of your weight loss journey, protein is
important because it helps you feel fuller longer. Having protein around slows
down digestion making us more satisfied and less likely to go back for seconds.
If this happens over the course of multiple days your calorie savings can help
with weight loss.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaA9kCc1TUGJ4ZHUHp8tGeHy2LdROizQj87hfjJMOOv9dOt2KZK_3BIaRHxBejD8NRKjAHl5kSBUQNFePmTWz5KfnkWVi3ESttVPAUncfpH7G3DHS4hHVhWOImuyhMfgNyk4PMHEg1ezo/s1600/low+carb.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaA9kCc1TUGJ4ZHUHp8tGeHy2LdROizQj87hfjJMOOv9dOt2KZK_3BIaRHxBejD8NRKjAHl5kSBUQNFePmTWz5KfnkWVi3ESttVPAUncfpH7G3DHS4hHVhWOImuyhMfgNyk4PMHEg1ezo/s1600/low+carb.gif" height="185" width="200" /></a></div>
<b><span style="font-family: Arial;">2. IT CURBS CARB HIGHS </span></b><st1:stockticker><b><span style="font-family: Arial;">AND</span></b></st1:stockticker><b><span style="font-family: Arial;"> LOWS<span class="apple-converted-space"> </span></span></b><span style="font-family: Arial;"> </span></div>
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<span style="font-family: Arial;">I don’t know about you, but when I come off a sugar high onto a
sugar low I can make food decisions I’ll later regret. Pairing protein with
carbohydrate-rich foods slows down the absorption of sugar from your stomach
into your bloodstream, which may help keep your blood sugar going sky high and prevent
future cravings.<o:p></o:p></span></div>
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<b><span style="font-family: Arial;">3. PROTEIN REQUIRES MORE OF YOUR ENERGY
</span></b><br />
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<b><span style="font-family: Arial;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgI4xsYOKSLB18yU1zG0PxZkhQeo1KdNZzVAnjAfzxZ4q9dvM78mEVnzqWLJzjj9ZMbejJv-05n8XoeG2TrujVuQyhHZNMFxeODSV9fHEap1548NNTiuSYc3MfMbWyj_PHQqVHcfX8Y2c/s1600/steak.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgI4xsYOKSLB18yU1zG0PxZkhQeo1KdNZzVAnjAfzxZ4q9dvM78mEVnzqWLJzjj9ZMbejJv-05n8XoeG2TrujVuQyhHZNMFxeODSV9fHEap1548NNTiuSYc3MfMbWyj_PHQqVHcfX8Y2c/s1600/steak.jpg" height="162" width="200" /></a></span></b></div>
<b><span style="font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="font-family: Arial;">The “thermic effect of food” (</span><st1:stockticker><span style="font-family: Arial;">TEF</span></st1:stockticker><span style="font-family: Arial;">) is the energy we use to digest food
into small, absorbable components. Protein has a higher </span><st1:stockticker><span style="font-family: Arial;">TEF</span></st1:stockticker><span style="font-family: Arial;"> compared to carbs and fat meaning
you’re actually burning more calories to process protein than to process the
other two.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmT2QndNN5tNQmNX6wPr_xDtfLIPmXnPvCFr9zApnTrU-WpyHowB1zpdTeKYh4ug_egxNlBN1Mnt5UeUoOTmTE2RbrCP2b1nrGUa7i5yBRza7bbDKgLoOtDEbvqxzrDgn4e9iqlYtity4/s1600/fuel.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmT2QndNN5tNQmNX6wPr_xDtfLIPmXnPvCFr9zApnTrU-WpyHowB1zpdTeKYh4ug_egxNlBN1Mnt5UeUoOTmTE2RbrCP2b1nrGUa7i5yBRza7bbDKgLoOtDEbvqxzrDgn4e9iqlYtity4/s1600/fuel.jpg" height="200" width="149" /></a></div>
<b><span style="font-family: Arial;">4. IT FUELS FAT BURNING <o:p></o:p></span></b></div>
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<span style="font-family: Arial;"><span style="line-height: 17.8pt;">It may be surprising, but it is a scientific fact that your body
cannot effectively burn and use fat as energy if it </span><span style="line-height: 23.7333335876465px;">doesn't</span><span style="line-height: 17.8pt;"> have help from
either carbohydrate or protein. As you are losing weight, your body loses both
muscle and fat. During this process it is especially important that you
continue to eat enough protein in your diet. Having enough protein from your
food intake, fuels fat burning while preserving calorie-burning lean
muscle.<o:p></o:p></span></span><br />
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<b><span style="font-family: Arial;">5. PROTEIN PROMOTES MUSCLE REPAIR
& GROWTH </span></b><br />
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<b><span style="font-family: Arial;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFx1BdjHar1gTng4WsOyaJ-1afVuL-jzdvacPHJjst0wEqtyT3kBP4KQCJK0TWMwvud_alG92lOdtpk3la1UqHTKIfizHEohpPEjFUmcc4aWSFvPsGWg9gQZJaNK2dwdvctw0EVQeyW_o/s1600/repair.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFx1BdjHar1gTng4WsOyaJ-1afVuL-jzdvacPHJjst0wEqtyT3kBP4KQCJK0TWMwvud_alG92lOdtpk3la1UqHTKIfizHEohpPEjFUmcc4aWSFvPsGWg9gQZJaNK2dwdvctw0EVQeyW_o/s1600/repair.jpg" height="210" width="320" /></a></span></b></div>
<b><span style="font-family: Arial;"><o:p></o:p></span></b></div>
<div style="background: white; line-height: 17.8pt;">
<span style="font-family: Arial;">Your protein needs increase especially after bouts of intense
exercise so increasing your protein intake on days that you exercise is hugely
beneficial. Additionally, if you strength train consider having a high protein
snack right after a training session when the muscle is sensitive to nutrients
that it can use to repair and grow.<o:p></o:p></span></div>
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<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">One important thing to realize is
eating more protein<span class="apple-converted-space"> </span><i>alone<span class="apple-converted-space"> </span></i>won’t necessarily help you shed
excess weight in a healthy way. When consumed in excessive amounts it can still
lead to weight gain much like eating excess carbs or fat would, and could put
unnecessary strain on the kidneys over a long period of time. An increased
protein intake should still form only part of a calorie controlled diet.<o:p></o:p></span></div>
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<span style="font-family: Arial;">If you live in Sutton Coldfield or any of the surrounding areas and would like more advice on this and any other related exercise issues please get in touch with your Personal Trainer Sutton Coldfield!<o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-14322509357938745552014-11-19T07:54:00.002-08:002015-04-06T11:46:35.543-07:00My Top 5 Supplements for Muscle Growth<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghK_PO6SAkQPz0NQHPmZdJTi6s9sPUVA_iOBepEUH7vSVVW45N1Uo_tTmggQT2jYPW4xuewzKPT5WVN0Bs0LkU7U9TXKPU1erxlWxhfkSlHATh1093hiDiF3c6y7FHTBRMjICUE9akvxM/s1600/protein.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghK_PO6SAkQPz0NQHPmZdJTi6s9sPUVA_iOBepEUH7vSVVW45N1Uo_tTmggQT2jYPW4xuewzKPT5WVN0Bs0LkU7U9TXKPU1erxlWxhfkSlHATh1093hiDiF3c6y7FHTBRMjICUE9akvxM/s1600/protein.jpg" height="200" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><b>1. PROTEIN POWDER</b></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Protein powder is a convenient, low cost way to add muscle building protein to your diet!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtyyZhdchWVExCswfZOVqLC7rivm9FrYkds7yUbRIByAxTKmAvzjE0a_0JPA3NXXiMKFxdBXA_AzB8kv0SFZWYrB6wKBdy7WRK9yrE0DDnLrH2qJf_zcaVOMd2rWlYQHwNuY-M9wNkjLU/s1600/creatine.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtyyZhdchWVExCswfZOVqLC7rivm9FrYkds7yUbRIByAxTKmAvzjE0a_0JPA3NXXiMKFxdBXA_AzB8kv0SFZWYrB6wKBdy7WRK9yrE0DDnLrH2qJf_zcaVOMd2rWlYQHwNuY-M9wNkjLU/s1600/creatine.gif" height="200" width="144" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<b style="font-family: Arial, Helvetica, sans-serif;">2. CREATINE</b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Creatine allows you to lift weights with more strength and power!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1QUzUlpyF9CJ_uxHAINfDKJ7C9aOiyhVeHYCLOgOTOYJp9H7Gww74wXWmVsjV81iU-YGWU3h4glvNqNdciVVk_xEPsrSQBkealN_a6Yu-zwbOuy5mz4AZtQMVNl4g5n3maEyoWTC-iwQ/s1600/Opt-Nutrition-Glutamine-1000.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1QUzUlpyF9CJ_uxHAINfDKJ7C9aOiyhVeHYCLOgOTOYJp9H7Gww74wXWmVsjV81iU-YGWU3h4glvNqNdciVVk_xEPsrSQBkealN_a6Yu-zwbOuy5mz4AZtQMVNl4g5n3maEyoWTC-iwQ/s1600/Opt-Nutrition-Glutamine-1000.jpg" height="200" width="120" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>3. GLUTAMINE</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Glutamine helps your body to utilize protein more efficiently, prevents the breakdown of muscle cells and increases growth hormone levels!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4_XJrZ2XR3rcs_5lTXdFJr3eZqLzpJcyXp4DrqlC7K7Mnt_CsxImlITmmPrcvZah5SlEgHtFOWCHE9t3q5QZa5IF7bWym9-2xbnxSURoFLzLLy4dQYCMDfgmo41ye19mISskRQr5TgGo/s1600/eaas.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4_XJrZ2XR3rcs_5lTXdFJr3eZqLzpJcyXp4DrqlC7K7Mnt_CsxImlITmmPrcvZah5SlEgHtFOWCHE9t3q5QZa5IF7bWym9-2xbnxSURoFLzLLy4dQYCMDfgmo41ye19mISskRQr5TgGo/s1600/eaas.jpg" height="200" width="167" /></a><b><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span style="font-family: Arial, Helvetica, sans-serif;">4</span><span style="font-family: Arial, Helvetica, sans-serif;">. EAA's</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Essential Amino Acids act as muscle building blocks for your muscle cell walls, help produce muscle building hormones and speed up muscle recovery!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>5. ZMA</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">ZMA enhances protein synthesis, increase your energy levels when lifting weights and improves your sleep quality!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 17.0774993896484px;">Hope you have found this mini blog useful! Remember a </span>Personal Trainer<span style="background-color: white; line-height: 17.0774993896484px;"> is a great way to help you achieve your goals and get you into shape using the correct training techniques and nutrition!</span></span><br />
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">1<span style="font-stretch: normal;"><span style="font-size: 7pt;"> </span><b> 1) Hit Compound Exercises</b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Building muscle quickly will not work doing isolation exercises
like bicep curls or tricep extensions unless you are already very muscular. Compound
exercises like pull-ups, squats, bench pressing, or deadlifts will be much more
effective. These exercises will not only work muscles in less time, but will
also allow you to use much heavier weight than you would with any isolation
exercises.</span><o:p></o:p></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">2) Go Heavy! </span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZIKDhN2D0-8z6N4sE3FNxUuI6lNyPZqibL_TFEhLCduI1vg6n8CLraHwssrAlc9gPTzkI5wGZeFkw_SWEqCNR0WCWs7K8Ij1TwLtOKVXHI6ZKEdvAHmR71vHYZ7o9rn88kAxXpgvm9Tg/s1600/heavy.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZIKDhN2D0-8z6N4sE3FNxUuI6lNyPZqibL_TFEhLCduI1vg6n8CLraHwssrAlc9gPTzkI5wGZeFkw_SWEqCNR0WCWs7K8Ij1TwLtOKVXHI6ZKEdvAHmR71vHYZ7o9rn88kAxXpgvm9Tg/s320/heavy.jpeg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">A lot of people that try to build muscle do not use heavy
enough weight. Pick heavy weights and go to failure for each set. Failure means
until you can’t do anymore even if I put a gun to your head! One of the reasons
bodybuilders have a partner is so there is someone there to help them when the
weight gets too heavy to lift with good form. If you don’t have a workout partner,
just stop when you get too tired to lift with good form, rest a few seconds and
then keep lifting to complete the set. A Personal Trainer will help motivate
you through your sets and make sure that your form is correct!</span><o:p></o:p></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>3) Do Less cardio</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Your body needs calories in order to build muscle so if you’re
doing a significant amount of cardio like biking or running, you are burning
calories that your body could otherwise use for muscle building. If you want to
build muscle as fast as possible, limit your cardio to a brief 2-3 session of
HIIT CARDIO.</span><o:p></o:p></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>4) Eat Enough Calories</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To increase your muscle mass you have to consume more
calories than you burn. Instead of shoving any old food down your throat, try
to get your calories from healthy protein sources like grass-fed beef, healthy
fat sources like coconut milk, avocados, and healthy carbohydrate sources like
potatoes and yams. You should be eating 6-7 meals a day!</span><o:p></o:p></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>5) Rest</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To build muscle quickly, you need to fatigue a muscle group,
but then give it time to rest. If you work a muscle too hard, too many days in
a row, those muscle fibres will become too damaged to properly repair and grow.
Typically, a muscle needs at least 72 hours to properly repair from a
muscle-building, weight training session. A good rule to follow is to wait until
you are no longer sore in a muscle before working it again. Also, MAKE SURE
THAT YOU GET ENOUGH SLEEP!</span><o:p></o:p></div>
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<span style="line-height: 18.3999996185303px;"><span style="font-family: Arial, Helvetica, sans-serif;">Hope you have found this blog interesting! Remember a Personal Trainer is a great way to help you achieve your goals and get you into shape using the correct training techniques and nutrition!<o:p></o:p></span></span></div>
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<span style="line-height: 18.3999996185303px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rich Palmer PT<o:p></o:p></span></span></div>
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<span style="line-height: 18.3999996185303px;"><span style="font-family: Arial, Helvetica, sans-serif;">www.richpalmerpt.co.uk<o:p></o:p></span></span></div>
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<span style="line-height: 18.3999996185303px;"><span style="font-family: Arial, Helvetica, sans-serif;">“making your fitness goals a reality”</span></span></div>
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Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-80791746233298465232014-10-23T07:53:00.002-07:002015-04-06T11:45:37.965-07:005 Myths about getting a Six-pack<div class="MsoNormal">
<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>1) Abs are
made in the gym</b><o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBS1xipP9Hy1ZLR-luyu_QqprkqzOt7xVaLeh-DqDpWw_DsdkH_pnuLIjkX2TYr3ETtzWCnJ5ESHU6kx-vJgpZN9QVgl0Y-KNx2-8UbLvvAKZdGFXSHo8bpOQtzeXykTIRYpBr5tX3J50/s1600/nutrition-large2+(1).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBS1xipP9Hy1ZLR-luyu_QqprkqzOt7xVaLeh-DqDpWw_DsdkH_pnuLIjkX2TYr3ETtzWCnJ5ESHU6kx-vJgpZN9QVgl0Y-KNx2-8UbLvvAKZdGFXSHo8bpOQtzeXykTIRYpBr5tX3J50/s1600/nutrition-large2+(1).jpg" height="132" width="200" /></a><span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Most people
think that doing all kinds of core and ab exercises will show the six-pack the fastest. This is not the case, in order
to reveal the abdominal muscles; you need to focus on your nutrition
first. The saying, “abs are made in the
kitchen” is actually very true; eating correctly will strip the body of the
layers of fat, revealing the abdominal muscularity. No matter how many crunches
you do, you cannot out-crunch a bad diet! A personal trainer would be able to
give you the nutritional advice you need!<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>2) Crunches
and Sit-ups are the best exercises to make the abs show</b></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">These
exercises are low energy moves and burn relatively few calories. If you want your six-pack to show, you need
to focus on the major calorie burning moves, such as compound moves (squats,
lunges, deadlifts, etc). There is no way to actually “spot reduce” fat in the
abdominal area, so you need to burn more calories overall. The more muscles you use at once, the more calories
are burned, thus revealing the lean muscle underneath the layer of body fat. <o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>3) Core
muscles should be worked every single day</b><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Core muscles
(including the abdominals) are just like any other muscle group of the body,
and they require adequate rest in order to fully develop. Be sure you include rest days to allow your
muscle groups to fully recover.<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>4) Do loads
of Cardio</b><o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeTBftIufpKYWkMqV5roXuKNHAW_Vj_5EvoKNafgsnVpKK0rXO2u7vq194pY_cQRLKfdEph_PP_Scyr9QN8Eewj6s44oqILmkB_X9LsRKRJ2PRA0O4Fa4gsDnDFD3XxXGqm6t2VgHmoJs/s1600/cardio.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeTBftIufpKYWkMqV5roXuKNHAW_Vj_5EvoKNafgsnVpKK0rXO2u7vq194pY_cQRLKfdEph_PP_Scyr9QN8Eewj6s44oqILmkB_X9LsRKRJ2PRA0O4Fa4gsDnDFD3XxXGqm6t2VgHmoJs/s1600/cardio.jpg" height="157" width="320" /></a><span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">When it
comes to revealing your muscularity and definition, it’s important to burn
calories so the body can strip away body fat.
When it comes to burning the most calories, focus on the most efficient
exercises. Cardio is great to add a few more burned calories, but if you want
the most calories burned for your time, moving weights is the best option.
Maybe hire a personal trainer to help build you a tailor made workout
programme!<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>5)
Supplements will make the difference</b><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">The bottom
line is that supplements only help you if your nutrition and exercise program
are correct. Even though some supplements contain caffeine and green tea
extract, they won’t make the abdominal muscles magically appear. Eat a clean
and balanced diet and you’ll see the difference.</span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Hope you
have found this blog interesting! Remember a Personal Trainer is a great way to
help you achieve your goals and get you into shape using the correct training techniques and nutrition!<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Rich Palmer
PT<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.richpalmerpt.co.uk/" target="_blank">www.richpalmerpt.co.uk</a><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">“making your
fitness goals a reality”<o:p></o:p></span></span></div>
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Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-79818879169041438052014-10-15T08:13:00.003-07:002015-04-06T11:44:52.955-07:005 Reasons not to miss Leg Day!<span style="font-family: Arial, Helvetica, sans-serif;"><b>1) Balance of Physique</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc1OpExMjahG5cSIcklm5LlEu5EkOskMN7JhN54SjQeFlD6FmnOc417V1WIOGPVWvJWKSynHawLFbsHrdKyZMjRWE6udlAIR1dKbRmJiyJD-lBkDj16mJBWLQNFRKZPRqoXOyWZbEyuKM/s1600/chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc1OpExMjahG5cSIcklm5LlEu5EkOskMN7JhN54SjQeFlD6FmnOc417V1WIOGPVWvJWKSynHawLFbsHrdKyZMjRWE6udlAIR1dKbRmJiyJD-lBkDj16mJBWLQNFRKZPRqoXOyWZbEyuKM/s1600/chicken.jpg" height="190" width="200" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Whether you are training for performance or aesthetics, it is important to have balance in your physique. There is nothing more ridiculous looking than a guy with a huge upper body with a pair of chicken legs. A good set of legs is the foundation of a great physique!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>2) A Healthy Spine</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDz35taKoAjMTY5swu-SJB1ViMCY1sFi4oj9me4P7csJS-B8JZJVFYEoj9Bmmk2mAAvuFfyu9TtF6SyAaHmXgQLsdvxbj7s3Fb_I4Zci9W3ME-BDDWjeBYgrw61kbj5QbFjIGVEALByLk/s1600/lower-back-pain1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDz35taKoAjMTY5swu-SJB1ViMCY1sFi4oj9me4P7csJS-B8JZJVFYEoj9Bmmk2mAAvuFfyu9TtF6SyAaHmXgQLsdvxbj7s3Fb_I4Zci9W3ME-BDDWjeBYgrw61kbj5QbFjIGVEALByLk/s1600/lower-back-pain1.jpg" height="183" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">If you imagine a tree, it is only as strong as the roots and base that are holding it up. The same applies to the human body. One example of this is<span style="background-color: white; line-height: 20.3999996185303px;"> w</span><span style="background-color: white; line-height: 20.3999996185303px;">eak glutes. They put more work on the lower back and hamstrings which leads to tight hip flexors that pull on the lumbar spine. This creates an anterior pelvic tilt causing the abdomen to protrude thus adding further pressure on the back!</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.3999996185303px;"><b>3) Increased Fat Loss</b></span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVf7ggLf1MXDvNa9l2UEK5hXmEFVwXXmsgIX4nlWghNSJUKlhYSG889j_KlBE0pYnFKMoQlxOMfSogaZNllV8HaX976JZN_pHId2v41eSQdRfUVLvklJf7tpo46wpvaV_lEXyY4gpUI28/s1600/ripped.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVf7ggLf1MXDvNa9l2UEK5hXmEFVwXXmsgIX4nlWghNSJUKlhYSG889j_KlBE0pYnFKMoQlxOMfSogaZNllV8HaX976JZN_pHId2v41eSQdRfUVLvklJf7tpo46wpvaV_lEXyY4gpUI28/s1600/ripped.jpg" height="200" width="148" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.3999996185303px;"><b><br /></b></span></span><br />
<span style="background-color: white; font-family: Arial, sans-serif; line-height: 20.3999996185303px;">The exercises that are most beneficial for fat loss are Squats, Deadlifts, Step-ups, and other variations. The large muscles in the lower body burn more calories, create more lactic acid, and ultimately lead to a greater fat loss effect. If you want to reveal that six pack make sure you are using the big muscles; your quads, hamstrings and glutes!</span><br />
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; line-height: 20.3999996185303px;"><b>4) Bigger, faster and stronger</b></span></span><br />
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 20.3999996185303px;">Squats are one of the most anabolic exercises, lower body exercises in general create more of the anabolic hormones required for building muscles and increasing strength. Women should not be afraid of performing these exercises either. You wont get a masculine physique from these exercises, you will get a great set of legs perfect for that bikini every women wants to wear on the beach!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwL_kFErCZ89HRxjbX8n16igFZfsP0Y9lnvL8B1xIrF4lE3KrKEiRPttSAMPeEQAx6cy9-uMF3mTNV-52pd8faddqS80utZL4xgy9bY7Ft0C4W3CQmC_ZsUXe9rzwfiYpkvQz2li78Vs/s1600/beach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwL_kFErCZ89HRxjbX8n16igFZfsP0Y9lnvL8B1xIrF4lE3KrKEiRPttSAMPeEQAx6cy9-uMF3mTNV-52pd8faddqS80utZL4xgy9bY7Ft0C4W3CQmC_ZsUXe9rzwfiYpkvQz2li78Vs/s1600/beach.jpg" height="320" width="177" /></a></div>
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 20.3999996185303px;"><b>5) Quality of Life</b></span><br />
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 20.3999996185303px;">Quality of life is probably the most important reason to exercise. Mobility impacts quality of life greatly as you get older. Correct lower body training helps maintain flexibility, strength, and mobility. Being able to do the things you love doing later in life is made much more easier when you have taken care of your legs with proper and correct training!</span><br />
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 20.3999996185303px;">Hope you have found this blog interesting! Remember a Personal Trainer is a great way to help to achieve your goals and get you into shape while making sure you perform the exercises using the correct techniques!</span><br />
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 20.3999996185303px;"><br /></span>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20.7900009155273px;">Rich Palmer PT</span><br />
<span style="background-color: white; color: #4d4d4d; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20.7900009155273px;"><a href="http://www.richpalmerpt.co.uk/" target="_blank">www.richpalmerpt.co.uk</a></span><br />
<span style="background-color: white; color: #4d4d4d; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20.7900009155273px;">“</span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20.7900009155273px;">making your fitness goals a reality”</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-90173976086523503892014-06-10T06:11:00.002-07:002015-04-06T11:44:43.823-07:00My Tips to Lose Fat for Good! Part 2<h3 style="background-color: white; line-height: 1.282em; margin-bottom: 1.282em; margin-top: 1.282em;">
<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">6) Limit Sugar Consumption</span></strong></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0n1BE-7lfXh4DV8wP4qL-64dTcBvzeQX8lbJj433bgiiT8pVeMoyEkUg4wLIHEKP3xJPXUcwcq7glXNqQzyVu4NbopeVz9dy3UKxMkzfTTdA8adKOGZB_eL5MADixQU54qaHpK48kFtI/s1600/No-Sugar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0n1BE-7lfXh4DV8wP4qL-64dTcBvzeQX8lbJj433bgiiT8pVeMoyEkUg4wLIHEKP3xJPXUcwcq7glXNqQzyVu4NbopeVz9dy3UKxMkzfTTdA8adKOGZB_eL5MADixQU54qaHpK48kFtI/s1600/No-Sugar.jpg" height="150" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water, coffee, tea or diet soda.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 1.282em;">7) Drink B</span><span style="line-height: 23.999038696289063px;">lack</span><span style="line-height: 1.282em;"> Coffee before a Workout</span></span></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn1B2lr2oI3mB4ZM7WojA_kJJWQ1lqt9oMgIvb2-USJtQ0SkNZntsZ5i36XCO0azqb_7szyQkqEwAIQ2CLCjVoVtcTvL_blA0ZxR6aY7k84SpuzMn-mSiEhjf38OsFaM6Wt1CxixEit4c/s1600/black+coff.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn1B2lr2oI3mB4ZM7WojA_kJJWQ1lqt9oMgIvb2-USJtQ0SkNZntsZ5i36XCO0azqb_7szyQkqEwAIQ2CLCjVoVtcTvL_blA0ZxR6aY7k84SpuzMn-mSiEhjf38OsFaM6Wt1CxixEit4c/s1600/black+coff.jpg" height="138" width="200" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose, this is a fact. However, the caffeine effect is lessened when you eat a high-carbohydrate meal with it. Try to drink 1-2 cups of black coffee within two hours of working out and accompany it with healthy fats and protein if you're drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat) and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">8) Eat 5-6 meals a day</span></strong></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dieters often decrease the number of daily meals in an attempt to reduce calories, this is a big no-no in my opinion. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories (by increasing the production of heat in the body). Calculate how many calories you want to consume per day and spread them evenly across 5-6 meals.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">9) Take CLA</span></strong></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf3PsaYIqikBw_qC9LN2ewTsTPtF4upTGuEDh1ZblffyKrixTvZ686NQSS6Lev0IH3An2WSdsYxjTkngZUGt9VP_jZ8imc85_Y2UORF2gs8IO34E5qNOGdR88qEzZ3GnJSRU5mwU6RYPw/s1600/CLA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf3PsaYIqikBw_qC9LN2ewTsTPtF4upTGuEDh1ZblffyKrixTvZ686NQSS6Lev0IH3An2WSdsYxjTkngZUGt9VP_jZ8imc85_Y2UORF2gs8IO34E5qNOGdR88qEzZ3GnJSRU5mwU6RYPw/s1600/CLA.jpg" height="200" width="200" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">CLA is involved in the regulation of body fat. CLA assists in the use of body fat as a source of energy and studies have shown that diets high in CLA have resulted in an increase of energy expenditure and a decrease in body fat levels. Also CLA appears to prevent the decrease in metabolic rate usually associated with a decrease in caloric consumption.</span></div>
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<strong style="line-height: 1.282em;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">10) Use Creatine</span></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB3COAEFCL3XeLuY8tTuHR_p9RQnZ0A5TiBvr6EL3gSLqpk8MUwCZSAXKQTRgA3zMLhST0paS2NHgdYzMdIFcVojaROKKXcMrbZ22jvrTPkx5sMg8fxTK81WwszJ_qNZlGOB84y748aPY/s1600/on-creatine.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB3COAEFCL3XeLuY8tTuHR_p9RQnZ0A5TiBvr6EL3gSLqpk8MUwCZSAXKQTRgA3zMLhST0paS2NHgdYzMdIFcVojaROKKXcMrbZ22jvrTPkx5sMg8fxTK81WwszJ_qNZlGOB84y748aPY/s1600/on-creatine.jpg" height="200" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Creatine, a potent muscle-builder, may also help you burn fat. The muscle added during creatine use increases your resting metabolic rate, increasing your fat-burning furnace. This is critical during a fat-loss phase, when low calorie intake can waste your muscle mass and lower your metabolic rate. Begin with a five-day loading phase: 15-20 grams daily, divided into 3-4 equal doses. After that, take 3-5 grams of creatine per day with a meal post-exercise.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 17.399999618530273px;">Here are my next five tips to Lose fat for Good, look out for Part 3 where i will reveal my next five!</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rich Palmer PT</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">Personal Trainer In Sutton Coldfield</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">"making your fitness goals a reality"</span></span></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-27243514498219668182014-04-17T06:55:00.003-07:002015-04-06T11:43:30.599-07:00My Tips to Lose Fat for Good! Part 1<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuUoRn11ChQwG323odmxxOuNJbBqoOs2ArHaiNJXTNwsl2T23YG1cqUFCtCrwqH9_CDuPAp6_XS4T8wuvlxuUHCojNgVGQsurJgmG8X42X-5GEEb5b_gyJeH1byGqmiTNd8qllZlBpAEw/s1600/healthy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuUoRn11ChQwG323odmxxOuNJbBqoOs2ArHaiNJXTNwsl2T23YG1cqUFCtCrwqH9_CDuPAp6_XS4T8wuvlxuUHCojNgVGQsurJgmG8X42X-5GEEb5b_gyJeH1byGqmiTNd8qllZlBpAEw/s1600/healthy.jpg" height="208" width="320" /></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>1) Lifestyle Change</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When on a mission to lose body fat, don't look at it as a program which often implies an end point but more of a permanent change. So make sure you can live with these changes indefinitely; don't over restrict calories and find exercise programs that sufficiently challenge you, provide progression and offer enough variety to keep you going for years to come.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>2) Drink plenty of Water</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBiEleFBl9Y6pn8XwKSaYfATaDGNl57LlikoIpGrDfNdehHTcWHB-C0zpouqOAHrbADHWOe96di1RhHDjRkuG6VtIBTlr-VOi2-4BBZhSjyqWXOAnqvZuKBEngAT3sGt4t9e8HQNpd0z4/s1600/Water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBiEleFBl9Y6pn8XwKSaYfATaDGNl57LlikoIpGrDfNdehHTcWHB-C0zpouqOAHrbADHWOe96di1RhHDjRkuG6VtIBTlr-VOi2-4BBZhSjyqWXOAnqvZuKBEngAT3sGt4t9e8HQNpd0z4/s1600/Water.jpg" height="200" width="200" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Over 60% of your body weight is made up of water and is the medium for which most cellular activities take place, including the transport and burning of fat. A good guideline for an average women is about 2 litres and for an average man is about 3 litres.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8LffZQ6cMYcg28RSghqauwQIa8ic1RIiAjqSFnBpoe1IrtbFmHPTDogCRBSH8OvP66BX-G0uBSTtjpkyxcVBSiB7bsHK86OMgoxSbW7j1G3hcZcJ7opgjYNH_HoyWZlP_X9N9NKQhyphenhyphenTQ/s1600/calorie.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8LffZQ6cMYcg28RSghqauwQIa8ic1RIiAjqSFnBpoe1IrtbFmHPTDogCRBSH8OvP66BX-G0uBSTtjpkyxcVBSiB7bsHK86OMgoxSbW7j1G3hcZcJ7opgjYNH_HoyWZlP_X9N9NKQhyphenhyphenTQ/s1600/calorie.jpg" height="301" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 17.399999618530273px;"><b>3) Create a Calorie Deficit</b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="line-height: 17.399999618530273px;">Based on your age, weight and daily exercise, work out your TDEE (Total Daily Enegry Expenditure) using a </span><a href="http://iifym.com/iifym-calculator/" style="line-height: 17.399999618530273px;" target="_blank">macronutrient calculator</a><span style="line-height: 17.399999618530273px;">. This will not only give you the amount of calories your body will need but also the breakdown of protein, carbohydrates and fats needed to achieve your goal. A healthy calorie deficit is considered to be around 500 calories per day which should help you lose around 1 Lb per week. Remember this is a lifestyle change, its a marathon and not a sprint, losing weight too quickly usually means more muscle loss than fat and will negatively effect your metabolism and function of your organs (Starve your body too much and you are starving your organs!)</span></span></span></div>
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<strong style="line-height: 1.282em;"><span style="font-family: Arial, Helvetica, sans-serif;">4) Reduce Starchy Carbohydrates</span></strong></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. DON'T eliminate starchy carbs completely or any food group for that matter just look to reduce or limit the amount of servings per day. Play around with what works best for you, perhaps increase your healthy fats or protein or even both.</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>5) Eat a Full and Balanced Breakfast</b></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe_VHMW4QKrUJtvGGj7sNp1CC0PjM3HOr2fn_q0jyKuyRLBW19__U9gvW63k6nCE4VRNwbqHQ7OT7qdHWImAcZkxn2kkfGpB3_87OEjOBzD4BvBAanst8TFBbAYP1Zxx2YpHZUoFGJi4c/s1600/Citrus-Fit-Five-Healthy-Breakfast.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe_VHMW4QKrUJtvGGj7sNp1CC0PjM3HOr2fn_q0jyKuyRLBW19__U9gvW63k6nCE4VRNwbqHQ7OT7qdHWImAcZkxn2kkfGpB3_87OEjOBzD4BvBAanst8TFBbAYP1Zxx2YpHZUoFGJi4c/s1600/Citrus-Fit-Five-Healthy-Breakfast.jpg" height="244" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 17.399999618530273px;">Remember you have probably been asleep for at least 7 hours so your body has technically been starving all night long, and it needs nutrients to rebuild itself. If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day. Try and eat sufficient protein (30-40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right. That should set you up for the day nicely!</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 17.399999618530273px;">Here are my first five tips to Lose fat for Good, look out for Part 2 where i will reveal my next five!</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rich Palmer PT</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">Personal Trainer in Sutton Coldfield</span></span></div>
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<span style="line-height: 17.399999618530273px;"><span style="font-family: Arial, Helvetica, sans-serif;">"making your fitness goals a reality"</span></span></div>
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Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com1tag:blogger.com,1999:blog-2298049229819823127.post-61213492344597413982013-07-17T12:47:00.000-07:002015-04-06T11:42:57.900-07:00Rich Palmer PT now training in Lichfield<div class="MsoNormal" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">
<span style="font-family: Arial, sans-serif;"><span style="color: #4d4d4d;">Hi, i'm Rich Palmer PT and i'm pleased to announce that <a href="http://www.richpalmerpt.co.uk/personal-trainer-lichfield.html" target="_blank">i will now be extending my Personal Training services into the Lichfield area</a> - </span><b><span style="color: red;">including my Free Consultation and Body MOT</span></b><span style="color: #4d4d4d;">.</span></span></div>
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<span style="color: #4d4d4d; font-family: Arial, sans-serif;"><span style="font-size: 15px; line-height: 20px;">Health & fitness is my passion and I have been regularly training in gyms for over 15 years. I am now focusing on sharing all I’ve learnt over those years with like minded individuals who I can help avoid some of the ‘exercise pitfalls’ that are common amongst those who are starting out on a new fitness regime, from my first hand experience I know that doing it on your own can be a long, hard and often frustrating road.</span></span></div>
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<i><span style="font-family: Arial, sans-serif;">“making your fitness goals a reality”<o:p></o:p></span></i></div>
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<span style="font-family: Arial, sans-serif;">I too often hear about PT’s who spend an hour a week with their clients, put them through an unnecessarily rigorous hour of training and then say goodbye until next week. I truly believe that Personal Training is about more than that and I will make myself available to you 24/7, your goals are my goals and I will not leave you high and dry to make it on your own.</span></div>
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<span style="font-family: Arial, sans-serif;">By choosing a Rich Palmer PT plan you will be getting:<o:p></o:p></span></div>
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<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A fun, friendly but focused Personal Trainer who puts your needs at the heart of your programme.</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A FREE initial consultation where I will take the time to get to know about YOU and YOUR fitness goals.</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A Body MOT which will measure your heart rate, weight, BMI, Body Fat and Measurements in order to set specific, measurable, timed and realistic goals. This will be visible to you and continuous throughout your plan so you can see the changes (other than the obvious physical ones) that you will be making to your body.</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A Training plan that can be completed in your home, garage, garden, gym, local park... basically wherever and whenever is convenient to you and your lifestyle.</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">Help, guidance and advice on diet and nutrition. An important factor in all types of training is nutrition and together we will work to find the right balance of training and nutrition that suits your individual lifestyle.</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">Tips on how best to keep up your programme outside of your Rich Palmer PT session.</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">Regular updates to your training programme to ensure you continue to get results, as your body starts to change you will only continue to see results if your programme changes with it and I will work hard to ensure you never become bored with your programme or feel that your results are becoming stagnant.</span></li>
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<span style="background-color: white; color: #4d4d4d; font-family: Arial, sans-serif; font-size: 15px; line-height: 20px;">But don't just take my word for it:</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 14px;"><i>“I quite literally found Rich on Google so I didn’t have very high expectations but I did know that I needed someone to motivate me to get fit and tone up. After 10 sessions with Rich my body shape has changed, my fitness levels have improved beyond recognition and I can even run, quite happily - something I have never been able to do. I have now signed up for another block of 10 sessions and miraculously managed to make a fitness routine part of my life. Rich has set me realistic goals which I have managed to achieve, advised me on my diet and generally motivates me to become a healthier, fitter and much happier person.”</i></span><br />
<strong style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">Charlotte – 30, Leicestershire</strong></div>
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Whatever your fitness goals and needs I will help you achieve them, all I ask is if I’m putting in 100% you’re putting in 100%, together we can achieve the results you have always dreamed of.</span><br />
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<span style="color: #4d4d4d; font-family: Arial, sans-serif;"><span style="font-size: 15px; line-height: 20px;">Please feel free to contact me with any questions via phone, email, Facebook or twitter and I will be more than happy to help. By choosing me as your Personal Trainer I will offer you all the support and motivation you need in order to reach your goals.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;">I look forward to helping you make the first steps to a fitter and healthier lifestyle.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;">Rich Palmer PT<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;">“making your fitness goals a reality”</span></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-4264077938212064652013-04-30T07:40:00.000-07:002015-04-06T11:41:17.971-07:00Weight Training and Protein for Women<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333;"><span style="line-height: 21.59375px;">There is a lot of confusion about women lifting weights. The first thing that women think when they are introduced to weight training is that they will build big bulky muscles. The fact is weight training can be very productive for all women, especially those with fat loss goals. Also recent research has shown the importance of protein consumption when combining weight training and a fat loss programs.</span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333;"><span style="line-height: 21.59375px;"><br /></span></span><span style="color: #333333; line-height: 21.59375px;"><b>Common Misconceptions</b></span></span><br />
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjetuNMkkZVL_bofs24gA47YnDA6CX1tCVJ2DL0A-aJzGTRaXOJHdZ0RlpvVyi6BLFZUh5Z5EFR4YdxC5pck4JWm_BL9s7x00PRjggxU6MGVVWFGMXNd7ccMbkIeujEWCg9LzmqglyLVM8/s1600/deadlift_girl_clean.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjetuNMkkZVL_bofs24gA47YnDA6CX1tCVJ2DL0A-aJzGTRaXOJHdZ0RlpvVyi6BLFZUh5Z5EFR4YdxC5pck4JWm_BL9s7x00PRjggxU6MGVVWFGMXNd7ccMbkIeujEWCg9LzmqglyLVM8/s200/deadlift_girl_clean.jpg" height="200" width="148" /></span></a></ul>
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<li><span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 21.59375px;">Women who lift weights and eat protein will get big bulky muscles.</span></span></li>
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<li><span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 21.59375px;">Any hard muscle gained, will turn to floppy, flabby fat if you stop lifting weights.</span></span></li>
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<li><span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 21.59375px;">Women should lift weights at high repetitions and low weight for ‘toning’.</span></span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333;"><span style="line-height: 21.59375px;"><br /></span></span><b>Women who weight lift build huge muscles</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b>Most women do not have the high levels of testosterone and HGH (human growth hormone) required to increase lean muscle mass dramatically. Strength training can replace muscle lost through ageing and probably add on a further couple of kilograms of lean muscle mass at best. More muscle means a faster metabolism, faster fat burning and a major slowdown of the ageing process. Research has shown that if we increase our lean muscle mass by 1.4kg we also increase our resting metabolism by 7% and our daily calorie requirements by 15%. This means that the more lean muscle you carry the more fat you will burn, which means that women can actually save on the time they spend in the gym.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWfmREiH_l4dtSo9W504X9TYobR0QbIZIPP863XSAZSVBYb9Kgu15_AzIOu_xZhi-EPHtjSWjJQsY-HEcK0gUaMQlSja68XmFWC9j0m_viymTC4ALq8m-7MOVTJcX4PVxuXZUFJVxBJhc/s1600/2012-Debi-Laszewski7.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWfmREiH_l4dtSo9W504X9TYobR0QbIZIPP863XSAZSVBYb9Kgu15_AzIOu_xZhi-EPHtjSWjJQsY-HEcK0gUaMQlSja68XmFWC9j0m_viymTC4ALq8m-7MOVTJcX4PVxuXZUFJVxBJhc/s200/2012-Debi-Laszewski7.jpg" height="200" width="145" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">So obviously you would like to know why women bodybuilders look so big? Simple, their use of anabolic steroids, loads of food, super genetics and very intense training programs can result in enhanced muscle growth. This will not happen to the average woman who lifts weights 2-3 times per week and follows a low calorie diet plan. So don't worry ladies, you won't look like this!</span><br />
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 21.59375px;"><b>Hard muscle gained, will turn to floppy, flabby fat if you stop lifting weights</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Muscle will not turn into fat, it is impossible! However, if you stop training and are still eating the same amount of food you were eating while you were training, you will naturally put on fat. This is because when you stop exercising you begin to ‘lose’ muscle and your metabolic rate falls causing a decrease in your daily energy requirements. Any excess calories, regardless of their source, is then stored as fat. That is why any of these fad diets that get you to avoid certain macro-nutrients are rubbish, its all about calorie control and a balanced diet in the long run! A personal trainer will help you get the right amount of balance of training and nutrition.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcelBx1wgs7DtM9kWpLbXL8lMZ5NBJOcvJTwO8wcLFI9Moc_7FrmFh4CrivRryxVlwW06ORjb28cry5Ng16BFRztM6ooc_l31bBI2Sc-_jGn6RcFhtGGDbNOCrzWhHODZ5O6hmMfkFlKs/s1600/Healthy-Balanced-Diet-Tips1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcelBx1wgs7DtM9kWpLbXL8lMZ5NBJOcvJTwO8wcLFI9Moc_7FrmFh4CrivRryxVlwW06ORjb28cry5Ng16BFRztM6ooc_l31bBI2Sc-_jGn6RcFhtGGDbNOCrzWhHODZ5O6hmMfkFlKs/s320/Healthy-Balanced-Diet-Tips1.jpg" height="320" width="290" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">(N.B you would need to increase the amount of protein when weight training, as explained later)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Women should lift weights at high repetitions and low weight for ‘toning’</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Well we understand why anaerobic (high intensity ie heavy lifting) exercise is necessary, aerobic exercise is also necessary for different reasons. However ‘muscle tone’ comes from having adequate amounts of muscle that can be seen under low levels of body-fat. In order to do this you need to lift weights so that you have enough muscle visible, however, lifting weights at high repetitions and low weight actually uses your aerobic system and trains your muscles for endurance instead of strength and hypertrophy (muscle gain). So to make your muscles tight and toned you need to build muscle and this can only happen if your muscles are placed under sufficient overload (lifting heavy weights). Overloading your muscles is done by regularly and progressively increasing the amount of weight that you lift. As your body adapts (gets stronger) to lifting a certain weight, you will need to lift more weight than before to create a sufficient stimulus for your body to change and to avoid plateauing. A <a href="http://www.richpalmerpt.co.uk/" target="_blank">personal trainer</a> will make sure that your training programme is correct and is creating enough stimulus for you body to change using the correct weight and rep ranges!</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">How protein can help with weight loss</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As we now know, one of the main reasons for weight loss is because protein helps preserve and increase muscle mass,and since muscle mass burns more calories than other types of mass, the additional calorie burn will result in a decrease in weight providing a calorie controlled and balanced diet is followed. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKbeMRfcy5MEFeo5g7vClylAru_2BytqrD1dmJ6VkuiqhwqJLHK3rBbhH5DlGZJLHAThuQyyv6WDHEtwYP3t5g1IH4kJiXDpiclp7biSmducw7yxoXasE8DnZs0-VATLHT8arCq3l69Ag/s1600/musclefat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKbeMRfcy5MEFeo5g7vClylAru_2BytqrD1dmJ6VkuiqhwqJLHK3rBbhH5DlGZJLHAThuQyyv6WDHEtwYP3t5g1IH4kJiXDpiclp7biSmducw7yxoXasE8DnZs0-VATLHT8arCq3l69Ag/s200/musclefat.jpg" height="132" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">When i talk about weight loss i am referring really to the loss of body fat as your actual overall mass may increase. Based on an equivalent size of muscle and fat, muscle weighs heavier. So muscle actually occupies less space than the equivalent weight of body fat, hence increasing your lean muscle mass will actually make you look thinner. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">You can also lose weight or body fat on a high-protein diet because your body spends more energy processing dietary protein than it does carbohydrates.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I hope you have found this blog useful and that it has given you a good understanding of weight training and protein as a women and how they can benefit you. Look out for my next blog: What you should be getting out of your Personal Trainer</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Rich Palmer PT</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">www.richpalmerpt.co.uk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">“making your fitness goals a reality”</span><br />
<br />
<b><br /></b>Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com14tag:blogger.com,1999:blog-2298049229819823127.post-69505373229042302242013-02-05T01:57:00.001-08:002015-04-06T11:40:53.650-07:00A Complete Guide to Protein<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
It used to
be the case that getting extra protein involved eating loads of raw eggs like
you saw in the Rocky film. Even if you could stomach doing this, there was
always the chance of getting food poisoning. Nowadays proteins have become much
safer, more convenient and much tastier. High protein foods and supplements are
readily available all over the internet and health shops. Research shows that
eating protein helps build muscle and also burn fat too. Today, protein
supplements form part of the diet of athletes, bodybuilders, fitness models,
weight loss clients and the average gym goer all over the world.<o:p></o:p></div>
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<b><span style="font-size: 13.0pt; line-height: 115%;">The Different Types<o:p></o:p></span></b></div>
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<b>Whey Proteins<o:p></o:p></b></div>
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF49-lIRgCq3QdjzkQIcpsmc86s5PuauYPNfZjQomk6M47L-68w4b3mSbfvNDSLUMp-3dKjY_V7fzL5JyFnPrmdIB3k0NBsO8tJqDdZsEsUG4gJQB03bjLT2LlewHOkeBwr6SKGimsG2w/s1600/whey.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF49-lIRgCq3QdjzkQIcpsmc86s5PuauYPNfZjQomk6M47L-68w4b3mSbfvNDSLUMp-3dKjY_V7fzL5JyFnPrmdIB3k0NBsO8tJqDdZsEsUG4gJQB03bjLT2LlewHOkeBwr6SKGimsG2w/s1600/whey.jpg" height="320" width="320" /></a>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">A typical serving of whey contains the same
amount of protein found in a chicken breast, but is also very low in both fat
and carbohydrate. This means you get the protein you need for muscle building
without the added calories.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">A naturally complete protein, whey is often
referred to as a "fast" protein for its ability to provide rapid
nourishment to muscles.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Whey has a higher biological value than many
foods, including fish, beef and soya. This means that more of the protein is
actually used for muscle building by your body.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Whey contains high levels of both the essential and
branched chain amino acids, which researchers think could be the most important
amino acids when it comes to triggering new muscle growth.</span></li>
</ul>
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<b>Casein Proteins<o:p></o:p></b></div>
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<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Casein protein is a slow-digesting form of
protein (unlike Whey Protein which is a fast-digesting protein). It makes up
80% of the total protein in milk.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Casein protein helps to repair muscles during
sleep. It is usually taken before bed to ensure maximum recovery overnight.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Casein protein taken before bedtime dramatically
reduces the chance of your muscles becoming catabolic (breaking down).</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Also useful to take during prolonged periods
without eating.</span></li>
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<b>Egg Proteins<o:p></o:p></b></div>
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6sy-ouTZEr9at7ZOqcRoc5yWjR1iOfflqkfGpcluch3VZrg6_rQx0qJu2BpCWTMCHMRJnOgZuJqBr0CSSKSKELCS3eONQd-BcUkDNEUHW-v7xc0mGNzteTtCEusI0-Akc4qdgEbKopQE/s1600/egg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6sy-ouTZEr9at7ZOqcRoc5yWjR1iOfflqkfGpcluch3VZrg6_rQx0qJu2BpCWTMCHMRJnOgZuJqBr0CSSKSKELCS3eONQd-BcUkDNEUHW-v7xc0mGNzteTtCEusI0-Akc4qdgEbKopQE/s1600/egg.jpg" height="200" width="200" /></a>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Made from egg white, it's fat-free, very high in
protein, and is considered a perfect source for protein because of its complete
makeup of essential amino acids and branch chain amino acids.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Once egg protein is in your system, it is
completely absorbed by your body. When other proteins are measured for quality
and effectiveness, egg protein is at the top of the list and is considered to be
the gold standard.</span></li>
</ul>
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<b>Blended Proteins<o:p></o:p></b></div>
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<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Protein blends are a combination of several
protein sources.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">The combination of two or more protein sources
allows the user to benefit from sustained protein release, fast release
protein, and a more complete amino acid profile.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Protein blends can be used post workout, between
meals and before bed.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">A more affordable way of buying all the different
protein sources available.</span></li>
</ul>
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<b>Recovery Proteins<o:p></o:p></b></div>
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<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Fast acting protein and carbohydrate
combinations designed to be consumed immediately after workouts when nutrient
needs are high.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Can contain protein hydrolysates, BCAA’s and
glutamine to aid the recovery and rebuilding process.</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">May also include ingredients like creatine and
micronized amino acids to assist muscle building goals.</span></li>
</ul>
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<b><span style="font-size: 13.0pt; line-height: 115%;">When should you take your protein?<o:p></o:p></span></b></div>
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<b>First thing in the morning: </b>The period
between when you go to bed and wake up on the morning is the longest your body
will go without food. Opt for a faster –acting protein like whey for instant
absorption to help break the fast.<o:p></o:p></div>
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<b>Pre-Workout: </b>Drinking a protein shake
an hour before your workout will get the body ready for growth with amino
acids. Whey and egg proteins are good as they are quickly ingested.<o:p></o:p></div>
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<b>Post-Workout: </b>The 30-60 minute
timeframe after a workout is the most important time of the day to get protein.
Your muscles will be receptive to nutrients as your body will want to repair,
rebuild and replenish glycogen stores. A recovery protein containing whey,
casein, egg and simple carbs will help you recharge.<o:p></o:p></div>
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<br /></div>
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<b>Between meals: </b>A protein shake in
between meals helps synthesise muscles and keep body fat and weight in check.
Proteins help stimulate the release of gut hormones that trigger a feeling of
fullness. Whey, casein or a combination of both would be ideal.<o:p></o:p></div>
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<b>Before bed: </b>Prepare your body for the
long fast ahead with a casein protein shake half an hour to an hour before you
go to bed. Casein is digested at a much slower rate releasing its amino acids
over several hours throughout the night while you sleep.<o:p></o:p></div>
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I hope you
have found this blog useful and that it has given you a basic understanding of the
different types of protein available and how they can benefit you. Look out for
my next blog: Weight Training and Protein for Women<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Rich Palmer
PT<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Personal Trainer Sutton Coldfield<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
“making your
fitness goals a reality”<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-33960466173383287622013-01-07T06:47:00.003-08:002015-04-06T11:40:29.225-07:00A Guide to Sports Supplements<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTUF8JTlEJZBInyMn9itDSZoQ2_2p9HkQ0oIrHZxFMdtJXZqtxGJ8mfJssgDoexnDC5on5LAkS3XtdGRogTaY4-n2PFjmb6JMdiwGRhoU5njbgLwed32WETGqd9wLEFF_Nc643sBI511Y/s1600/sports.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTUF8JTlEJZBInyMn9itDSZoQ2_2p9HkQ0oIrHZxFMdtJXZqtxGJ8mfJssgDoexnDC5on5LAkS3XtdGRogTaY4-n2PFjmb6JMdiwGRhoU5njbgLwed32WETGqd9wLEFF_Nc643sBI511Y/s320/sports.jpeg" height="201" width="320" /></a><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">What
Are Sport Supplements?</span></strong><b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br />
</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br />
Sport supplements are simply highly refined food derived from natural sources.
They come in a variety of formats including powders, liquids, tablets, capsules
and even snack bars.<span class="apple-converted-space"> </span>Because of
this they offer athletes of all levels a quick and often convenient way to meet
the bodies demanding nutritional needs while participating in any form of
physical activity.<br />
<br />
Without eating correctly and ensuring your body receives the required nutrients
you are severely limiting your body’s ability to grow and develop through
training.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Do I
Need To Use Sport Supplements?</span></strong><b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br />
<br />
</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">When you first start training whether it is for bodybuilding, general
fitness, weight loss or any other sport using supplements is not compulsory for
progress, the bodies basic nutritional needs can be achieved through ensuring a
correct diet.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br />
However using supplements can often offer a faster and more convenient way of
ensuring your body receives all the necessary nutrients, especially if you live
an active lifestyle and find it hard to eat enough in a day to cover your
needs.<b><br />
</b><br />
The use of supplements really comes down to personal preference and if you feel
that your diet cannot provide you with an adequate supply of minerals to
promote growth while you train.<o:p></o:p></span></div>
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<br /></div>
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<strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Which
Supplements Should I Use?<o:p></o:p></span></strong></div>
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<b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br />
</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Browse through any supplement store and you will come across a wide
range of sports nutritional supplements and aids, which will help with all
types of training goals. Many or these are tailored towards professional and
intermediate level athletes and are not necessary for beginners. The most
popular supplements for beginners include the following:<o:p></o:p></span></div>
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<br /></div>
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<span class="headertext"><b><u><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Protein
Powders</span></u></b></span><b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3PXABlGgdJUyHO_YiQSMOMe01MmkU4peA7XT-mG4axJocaBKOH16xJNporAYMzYeuDFamtoqMikW6KsISRBiYrZergYXeu3432_gH15b7rWhDujBqHZ7zRHjXrErTKPePXym_LObFoY/s1600/Protein.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3PXABlGgdJUyHO_YiQSMOMe01MmkU4peA7XT-mG4axJocaBKOH16xJNporAYMzYeuDFamtoqMikW6KsISRBiYrZergYXeu3432_gH15b7rWhDujBqHZ7zRHjXrErTKPePXym_LObFoY/s200/Protein.jpg" height="200" width="200" /></a></div>
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Protein is used by the body to build muscle and as a result remains one of the
most popular bodybuilding supplements available today, and for good reason.
There are various forms of protein available including Milk, Soy, Whey, Casein
and blends (consisting of mixed proteins). Whey Protein remains the most
popular type of protein. Whey Protein is a highly refined by-product from the
Dairy Industry that is high in protein and low in carbohydrates and fat.
Supplement manufacturers take this, add flavourings and process it, more often
than not into a powder format for sale. You can then simply add milk or water
to the powder to make a nutritious high protein shake very quickly.<o:p></o:p></span></div>
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<br /></div>
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<span class="headertext"><b><u><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Meal
Replacements Products<o:p></o:p></span></u></b></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfI-NwCB5mTjksgkGZv8QsstfMXKO_xBZVFAEELc89_q82ZEupVmPe4bwOT65_OcgK7-1QA7nM4El6EpGT08CITsK_XwkMEvJYvSspjOWusn6c6Gln9IcSHpoOqNAvkz_MUhnYbkVR9Y4/s1600/MRp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfI-NwCB5mTjksgkGZv8QsstfMXKO_xBZVFAEELc89_q82ZEupVmPe4bwOT65_OcgK7-1QA7nM4El6EpGT08CITsK_XwkMEvJYvSspjOWusn6c6Gln9IcSHpoOqNAvkz_MUhnYbkVR9Y4/s200/MRp.jpg" height="165" width="200" /></a></div>
<span class="headertext"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">(MRP's)</span></span><span class="apple-converted-space"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> </span></span><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">are
exactly what you would expect. A powdered supplement similar to protein shakes
which are intended to replace your meal with a highly nutritious drink that is
tailored towards aiding muscular growth and recovery. MRP's differ from Protein
Shakes in that they often contain carbohydrates, fats and additional vitamins
etc. MRP's usually come powdered in tubs, or in sachets.<br />
<br />
<span class="bodytextbold"><b><u><br /></u></b></span></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span class="bodytextbold"><b><u><br /></u></b></span></span>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span class="bodytextbold"><b><u><br /></u></b></span></span>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span class="bodytextbold"><b><u><br /></u></b></span></span>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span class="bodytextbold"><b><u>Weight Gain</u></b></span><span class="apple-converted-space"><b><u> </u></b></span><span class="bodytextbold"><b><u>Formulas</u></b></span><b><u><o:p></o:p></u></b></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbyxAvVPIn4Eph7Ds90tufTTScLbIJJCZZT3c9SWwFZj0miG7Yb3UNKmtUzWUOvy4uOX3jpYMz_WYM29aRBKSYpCSvpGxChjje-MrOqrU37LaE_FS7eDPFdW5Lx1G57sAaWH9JgN5EpFo/s1600/weightgain.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbyxAvVPIn4Eph7Ds90tufTTScLbIJJCZZT3c9SWwFZj0miG7Yb3UNKmtUzWUOvy4uOX3jpYMz_WYM29aRBKSYpCSvpGxChjje-MrOqrU37LaE_FS7eDPFdW5Lx1G57sAaWH9JgN5EpFo/s1600/weightgain.png" /></a></div>
<br /></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">These</span> <span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">are very similar to Meal Replacement
Products but usually contain many more calories in the form of carbohydrates
and good fats to help promote growth.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<b><u><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Creatine<o:p></o:p></span></u></b></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCOeU1hTn6C368Gc12ZMM-Qhx46hmhxtBENVnDPXbH0r9BAhVXZUxmHBp-NNWuDGZr15K1LJPfGl_NeLbeRkbEnG_ljdZFh_8Hts3Kk7TF7_vgG5w07MOVtiqwKapGZw6cuVZbQLRll_4/s1600/CREATINE.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCOeU1hTn6C368Gc12ZMM-Qhx46hmhxtBENVnDPXbH0r9BAhVXZUxmHBp-NNWuDGZr15K1LJPfGl_NeLbeRkbEnG_ljdZFh_8Hts3Kk7TF7_vgG5w07MOVtiqwKapGZw6cuVZbQLRll_4/s200/CREATINE.jpg" height="200" width="138" /></a></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Creatine
is a protein that is made naturally in the body, but can also be found in meat
and fish or taken in higher doses as a supplement. It's available on its own,
but you'll also sometimes see it in meal replacement shakes and other
supplements. Creatine is like a back-up generator for your body and is ideal
for those who lift weights or do other high intensity training.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<b><u><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Fat Burners<o:p></o:p></span></u></b></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjukNG-6gY2SlTCi59z3QvE7iyaER53ScBLeLQe33b0D0qPo2T2kdp2pT1XCas8gQ9S-oB9IgcmS18duhO410-N5IN6wtLRYdjF40KFRBjiKijrJdFYiBTUrMiR5uLwVAnrWWP-hIRoLOU/s1600/fatburner.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjukNG-6gY2SlTCi59z3QvE7iyaER53ScBLeLQe33b0D0qPo2T2kdp2pT1XCas8gQ9S-oB9IgcmS18duhO410-N5IN6wtLRYdjF40KFRBjiKijrJdFYiBTUrMiR5uLwVAnrWWP-hIRoLOU/s200/fatburner.jpg" height="200" width="200" /></a><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Fat
burners are tablets or capsules that aim to help your body utilise more fat for
fuel, thereby assisting the process of fat loss as part of a weight management
plan. However, the ingredients in these formulations can vary wildly: from
nutrients with good supporting evidence for their effectiveness, to those
without, and even to substances that are banned from sport.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<span class="bodytextbold"><b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></span></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Which Brand Should I Buy?</span></b></div>
<div class="bodytext" style="background: white; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br />
Despite the numerous marketing claims from different supplement brands within
the industry, Sport Supplements are largely the same from company to company.
The brand of supplement you choose is really down to personal choice be it
taste, price or just recommendations from friends.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">However make sure you remember that
supplements are called supplements for a reason, they are used to supplement
your existing diet and should not be used to cover 100% of your body’s needs,
and you will still need to fuel your body with a substantial whole food diet.<o:p></o:p></span></div>
<div class="bodytext" style="background: white; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="font-family: Calibri, sans-serif;"><span style="font-size: 11pt;">There are no quick answers in
bodybuilding, weight training, fitness, weight loss or any other sport for that
matter. Sport Supplements will help you if used correctly along with a carefully
structured training and diet regime. It is important to remember that Sport Supplements
are not the easy answer! You can take all the Weight Gain Formula in the world,
but unless you put in sufficient effort in the gym, your muscles </span><span style="font-size: 15px;">aren't</span><span style="font-size: 11pt;"> going
to be growing. Used correctly Sport Supplements can complement your training
and accelerate your progress.<o:p></o:p></span></span></div>
<div class="bodytext" style="background: white;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I hope you have found this blog useful
and that it has given you a basic understanding of Sports Supplements. Look out
for my next blog: A Complete Guide to Protein<o:p></o:p></span></div>
<div class="bodytext" style="background: white;">
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Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com1tag:blogger.com,1999:blog-2298049229819823127.post-62619241611684615292012-12-03T12:44:00.001-08:002015-04-06T11:40:12.348-07:00Weight Training for Beginners<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibNAqqdC5JHN-OAIXPOvv6pD9fn0yImWx_YDzaDSX-bck9PJzemWXcz4WbSXqjb2I_wnMmO2TSD2FCKI21kmVKROVJiQ5wiDv88orf-mkctrFbHSNsq9YEQkpbXYffvJPHh7b-h2Un1Ho/s1600/beginner.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibNAqqdC5JHN-OAIXPOvv6pD9fn0yImWx_YDzaDSX-bck9PJzemWXcz4WbSXqjb2I_wnMmO2TSD2FCKI21kmVKROVJiQ5wiDv88orf-mkctrFbHSNsq9YEQkpbXYffvJPHh7b-h2Un1Ho/s1600/beginner.jpg" /></a></div>
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So you've been thinking about weight training for a while and you've taken the first step
and started to do some research. There are many benefits to weight training,
including increase in strength, improving your appearance, strengthening bones,
controlling your weight and more.<o:p></o:p></div>
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<br /></div>
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Perhaps your
reason is that you want to increase body mass, tighten up the midsection of
your body or lose some body fat. Or maybe you just want to feel good? For many,
feeling physically fit and strong is part of being a well-rounded, confident
person. This is possible with weight training (resistance training), provided
that you stay motivated and that you do it correctly.<o:p></o:p></div>
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<br /></div>
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There are
three main types of training which I will briefly explain below in its simplest
form:<o:p></o:p></div>
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<br /></div>
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1.<b> Strength</b>: basically this is if you
want to get stronger. This is typically followed by a muscular endurance
program or a hypertophy program.<o:p></o:p></div>
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2. <b>Hypertrophy</b>: this is for actual muscle
size increases; for example if you want bigger arms or bigger legs etc.<o:p></o:p></div>
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3. <b>Endurance</b>: this would be for those who
want to have better stamina; for those who want to be able to lift heavier for
a longer period of time.<o:p></o:p></div>
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<br /></div>
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Below is a
table explaining the intensity, weight, repetitions, recovery, sets and
frequency for each type of training (note: 1 RM is the maximum weight you can
lift in 1 repetition):<o:p></o:p></div>
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<br /></div>
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<tbody>
<tr>
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<br /></div>
</td>
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<b>STRENGTH<o:p></o:p></b></div>
</td>
<td style="background: #4BACC6; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent5; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>HYPERTROPHY<o:p></o:p></b></div>
</td>
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<b>ENDURANCE<o:p></o:p></b></div>
</td>
</tr>
<tr>
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<b>Intensity<o:p></o:p></b></div>
</td>
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<b>High</b><o:p></o:p></div>
</td>
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<b>Moderate<o:p></o:p></b></div>
</td>
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<b>Low<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="background: yellow; border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 140.1pt;" valign="top" width="187"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Load as % of 1 RM<o:p></o:p></b></div>
</td>
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<b>>85%<o:p></o:p></b></div>
</td>
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<b>67-85%<o:p></o:p></b></div>
</td>
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<b><67%<o:p></o:p></b></div>
</td>
</tr>
<tr>
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<b>Repetitions<o:p></o:p></b></div>
</td>
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<b>1 - 5<o:p></o:p></b></div>
</td>
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<b>6 - 12<o:p></o:p></b></div>
</td>
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<b>12+<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="background: yellow; border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 140.1pt;" valign="top" width="187"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Recovery between sets<o:p></o:p></b></div>
</td>
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<b>3 – 5 minutes<o:p></o:p></b></div>
</td>
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<b>1 – 2 minutes<o:p></o:p></b></div>
</td>
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<b>30 – 60 seconds<o:p></o:p></b></div>
</td>
</tr>
<tr>
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<b>Sets per exercise<o:p></o:p></b></div>
</td>
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<b>2 - 6<o:p></o:p></b></div>
</td>
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<b>3 - 6<o:p></o:p></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.4pt;" valign="top" width="146"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>2 - 3<o:p></o:p></b></div>
</td>
</tr>
<tr>
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<b>Frequency per muscle group<o:p></o:p></b></div>
</td>
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<b>1-2 x per week<o:p></o:p></b></div>
</td>
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<b>1-2 x per week<o:p></o:p></b></div>
</td>
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<b>2-3 x per week<o:p></o:p></b></div>
</td>
</tr>
</tbody></table>
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<br /></div>
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<br /></div>
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The key to
any successful weight training programs starts with learning the basics. Below
are some important pointers to help you achieve your goals and also to prevent
you from serious injuries.<o:p></o:p></div>
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<br /></div>
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<b>Warm up & stretching<o:p></o:p></b></div>
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<br /></div>
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Warming up
and stretching before any weight training exercises will help prepare your
muscle for work. It will improve your flexibility so you will be able to
perform exercises without injuring yourself. A good tip is to do 5 minutes of
cardio (running, bike or elliptical) and about 10 minutes of stretching
exercises.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<b>Concentration and Breathing<o:p></o:p></b></div>
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<br /></div>
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To get the
most out of your weight training exercises you should really focus on the
primary muscles you are working on. Concentration on every rep/set of every
lift will more effectively build your muscles. You must also make sure you are
breathing properly as doing it correctly with allow you to lift more weights.
Do not hold your breath! During the most strenuous part of the exercise you
should exhale deeply though your mouth and then inhale through the noise.<o:p></o:p></div>
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<br /></div>
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<b>Proper form<o:p></o:p></b></div>
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<br /></div>
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It is
important that any exercise you do should be done correctly. Signs of poor
technique include swinging of the weights, lifting too heavy a weight or
straining in the face. If you are ever unsure about how an exercise is properly
done, ask an instructor or someone who knows. It is better to lift less and do
it correctly than to lift weights incorrectly. Proper form will help prevent
injuries and make your weight training program more efficient!<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<b>Rest your muscles<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Weight
training regimes should allow for a rest the day after working a specific
muscle group. This allows the healing and recovery time for the muscles to
repair and grow. Muscle growth has peaked after 36 to 48 hours, and thus those
training for muscle growth should train again at this point. You should never
work the same muscle area 2 days in a row as this is not enough time for full
recovery.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<b>Progressive weight lifting<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
In order for
muscles to grow you need to progressively lift heavier weights. Weight bearing
exercises work on the progressive principle where muscle size, strength and
endurance will only improve if the resistance is periodically increased.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Once you
don’t feel muscle fatigue with your weight training exercises then you will
need to lift heavier weights. You should consider changing your workout routine
every 1-2 months or so to achieve maximum results.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<b>Correct workout order<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
For
beginners to weight training it is a good idea to train the larger part of you
muscles first. Larger muscles (thighs, chest, and back) should be trained
before smaller ones such as (biceps, triceps, and forearms). For example if you
work your triceps or biceps first you may find that you will be too tired to
work on your primary muscles such as the chest or back later.<o:p></o:p></div>
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<br /></div>
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I hope you have
found this blog useful and that it has given you a basic understanding of
weight training. Look out for my next blog: A guide to Sports Supplements<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Rich Palmer
PT<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Personal Training Services Sutton Coldfield<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
“making your
fitness goals a reality”<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-88569675011548378452012-11-20T13:54:00.001-08:002015-04-06T11:39:49.361-07:0010 Ways to raise your Metabolism<br />
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<b> 1)<span style="font-size: 7pt; font-weight: normal;"> </span></b><b>Lifting Weights<o:p></o:p></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruBUFSQ199HbIEBLl-f2Aw3tVJ_zGAR-WED4oqezN5xZIDUYM3m5uxiayArBzS01X4x6adYqkJXme6SJHAmq1LpqZKaGgxy97v2Anf8Kh8wMsEjwg8TjIMO-AQM5yJXLmKWAJ9fyuBRQ/s1600/weights.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruBUFSQ199HbIEBLl-f2Aw3tVJ_zGAR-WED4oqezN5xZIDUYM3m5uxiayArBzS01X4x6adYqkJXme6SJHAmq1LpqZKaGgxy97v2Anf8Kh8wMsEjwg8TjIMO-AQM5yJXLmKWAJ9fyuBRQ/s1600/weights.jpg" height="200" width="166" /></a></div>
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Training with weights boosts your metabolism in a number of
ways. Weight training itself has been shown to increase exercise post oxygen
consumption which means your metabolism may be raised for hours or even days
after the session. <o:p></o:p></div>
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As we know weight training is also the main way to stimulate
the growth of muscle tissue. Muscle tissue is metabolically active, so it
requires calories even when at rest. Muscle tissue also helps increase the
number of fat-burning enzymes in your body.<o:p></o:p></div>
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<b style="text-indent: -18pt;">2) Don’t Avoid Healthy Fats</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFefA9HtykCpz_Gh_8oyL3_Cd4puXD25mzKDJHUyljMNUQWoC1tBPmRPoTvQCjT9QbyPVl14CLBwVKZCEG8tMqsl6K2WdkAxBfTyxCxES8fKwtdjoG0KVB8xzRK-Yy0SLL73rBkhUjStk/s1600/healthy+fats.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFefA9HtykCpz_Gh_8oyL3_Cd4puXD25mzKDJHUyljMNUQWoC1tBPmRPoTvQCjT9QbyPVl14CLBwVKZCEG8tMqsl6K2WdkAxBfTyxCxES8fKwtdjoG0KVB8xzRK-Yy0SLL73rBkhUjStk/s1600/healthy+fats.jpg" height="200" width="155" /></a>Healthy fats are involved in the manufacture of hormones and
repair of cell membranes in your body. With the right types of fats, your body
can use these anabolically. These processes require energy, so the fats may
actually increase your metabolism despite the added calories you are consuming!
You can add fats to your diet without increasing calories simply by increasing
the percentage of calories from fats and then lowering the percentage of
calories from carbohydrates or protein.</div>
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<b style="text-indent: -18pt;">3) Little Things Can Make a Difference</b></div>
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Believe it or not, simply changing some simple daily habits
can have a huge impact on your metabolism. Try something simple like parking
further away from your destination and walking there. Little extra efforts each
day will increase your body’s energy and stamina.<o:p></o:p></div>
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Other activities that help boost your metabolism include
standing instead of sitting, taking stairs instead of elevators, and even fidgeting!</div>
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<b style="text-indent: -18pt;">4) Carbohydrates</b></div>
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Carbohydrates are not the enemy. Using the right types of
carbohydrates can be a valuable tool for your metabolism.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEps_-r6Tte4CFtAZhX1lLc8plWpz8h3s2e2h6AEjkvgPikE1z0umifKoxZxQLjECauAM7mNZDzwc7ax1DN0sL-oxiBgMfyLE2cKZ717LHheE2xkhduo25KNMxkBomaUirJkOySmQcBuA/s1600/complexcarbs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEps_-r6Tte4CFtAZhX1lLc8plWpz8h3s2e2h6AEjkvgPikE1z0umifKoxZxQLjECauAM7mNZDzwc7ax1DN0sL-oxiBgMfyLE2cKZ717LHheE2xkhduo25KNMxkBomaUirJkOySmQcBuA/s1600/complexcarbs.jpg" height="256" width="320" /></a></div>
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For example, you may expend more calories consuming 20 grams
of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The
lentils contain fibre and other nutrients that the body must work to extract,
and therefore expends more energy. Look for fibrous, low-glycemic carbs and
focus on unprocessed carbohydrates.</div>
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<b style="text-indent: -18pt;">5) Fluctuating calorie Intake</b></div>
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Zigzagging calories is by far one of the most effective
methods for keeping your metabolism revved. Homeostasis is the action your body
takes to “remain stable.” In other words, if you drop your calories, your body
will try to slow your metabolism in order to keep things the same. By
zigzagging calories, you may be able to prevent this mechanism. <o:p></o:p></div>
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Try zigzagging your calories day by day, so if your target
is 2000, consume 1800 one day and then 2200 the next. You can also do this week
by week.<o:p></o:p></div>
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<b style="text-indent: -18pt;">6) Higher Protein Intake</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimatebJ_1ZkteqBRs7JFtZzuV9HPpGcRuWI3lXgKSy_Iiqn8Cn9aiyZjfHU1d5DLA5gHbBnq431EMzUws30D0KeKo-qhRVvwLjn28I2pbtb0Dt0XgVJm72fRzOKZGy-E9BludOEtf1_Y4/s1600/protein.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimatebJ_1ZkteqBRs7JFtZzuV9HPpGcRuWI3lXgKSy_Iiqn8Cn9aiyZjfHU1d5DLA5gHbBnq431EMzUws30D0KeKo-qhRVvwLjn28I2pbtb0Dt0XgVJm72fRzOKZGy-E9BludOEtf1_Y4/s1600/protein.jpg" height="135" width="200" /></a></div>
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Protein requires a complex chemical conversion by your body
in order to be used as fuel. It takes up to 30% of the calories you consume to use
protein for energy.For example, 100 calories of protein may take up to 30
calories to process. Therefore, increasing the percentage of calories in your
diet that come from protein may help raise your metabolism.</div>
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<b style="text-indent: -18pt;">7) High
Intensity Cardio</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRXiIdYeX1tOZoRxGTVTR77fQ0ihClL9ASFpDjcGoYPgPlCoML_G4X3K4osvTgtbEV9fgTyViBVuudPofuRQTO-TJv6_DqyChgYSNq4pK1zicA9IwxDhcjzkPWSst3l1GrEEwcRUZWhY/s1600/Cardio-all.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRXiIdYeX1tOZoRxGTVTR77fQ0ihClL9ASFpDjcGoYPgPlCoML_G4X3K4osvTgtbEV9fgTyViBVuudPofuRQTO-TJv6_DqyChgYSNq4pK1zicA9IwxDhcjzkPWSst3l1GrEEwcRUZWhY/s1600/Cardio-all.jpg" height="200" width="200" /></a>High intensity cardio, like weight training, takes you into
the anaerobic zone of training. This creates what is known as “oxygen debt.”
Even when you have concluded your exercise, the body is processing waste and recovering
from the activity, helping to keep your metabolism high.<o:p></o:p></div>
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<b style="text-indent: -18pt;">8) Eating Small Amounts More Often</b></div>
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Most bodybuilders are aware of this technique. Consuming
food triggers digestion, and digestion requires calories. By eating smaller
meals more frequently you continuously supply your body with nutrients while
forcing it to digest and break down the foods. This will help to raise your
metabolism.<o:p></o:p></div>
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<b style="text-indent: -18pt;">9) Eat Whole Foods</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqtOcsqUfoYcS6EwtE6H01Tz9cP1V0MMhcV-AoEUnEIC-EoxyNjtvHS5usnI4Jn3l06ZVfRdKHI7-4DJ_p2kyeDnTYuCOEQoMX6_VEShWGkzNiLRGzxHjomIMG-zTfGK313AGJJoG4GG8/s1600/wholefoods.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqtOcsqUfoYcS6EwtE6H01Tz9cP1V0MMhcV-AoEUnEIC-EoxyNjtvHS5usnI4Jn3l06ZVfRdKHI7-4DJ_p2kyeDnTYuCOEQoMX6_VEShWGkzNiLRGzxHjomIMG-zTfGK313AGJJoG4GG8/s1600/wholefoods.jpg" height="240" width="320" /></a></div>
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The calories that you burn during digestion are due to the
need for your body to break down the foods. When foods are processed, much of
this work is done for you. For example, processed flour is ground into small
pieces that the body can digest more quickly. This means your blood sugar rises
faster and your body expends fewer calories processing the flour. Whole grains,
on the other hand, pack more nutrients, are higher in fibre, and force the body
to work harder to use them as energy. <o:p></o:p></div>
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<b style="text-indent: -18pt;">10) Drinking Cold Water</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyh_SetD3BQ-W1Zoqha6iVYbQdl7HG2vcK52qTR-Fr53VyycXPvcoze_wLKuxpwPPPqqBaV6pSrHsrkJOFqyAPHc6eEqN96sOTcv5SD1_fr8VsyhmzWZf1vWFKKjn-GGWOdhKm1GVEwfc/s1600/water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyh_SetD3BQ-W1Zoqha6iVYbQdl7HG2vcK52qTR-Fr53VyycXPvcoze_wLKuxpwPPPqqBaV6pSrHsrkJOFqyAPHc6eEqN96sOTcv5SD1_fr8VsyhmzWZf1vWFKKjn-GGWOdhKm1GVEwfc/s1600/water.jpg" height="200" width="156" /></a></div>
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Your body will expend more calories trying to raise cold
water to the temperature of your body, but the exact amount is debatable. However,
it makes sense that integrating this habit with the other habits listed above
can contribute to the greater goal of raising your metabolism.<o:p></o:p></div>
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Look out for my next blog: Weight Training for Beginners<o:p></o:p></div>
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Rich Palmer PT<o:p></o:p></div>
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<a href="http://www.richpalmerpt.co.uk/" target="_blank">www.richpalmerpt.co.uk</a><o:p></o:p></div>
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“making your fitness goals a reality”<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-19096285768801833072012-11-10T09:11:00.002-08:002015-04-06T11:39:31.818-07:00NUTRITION: Micro-nutrients explained<br />
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<span style="font-family: inherit;"><span style="font-size: 10.5pt;">Micro-nutrients</span><span style="font-size: 10.5pt;"> are different from
macro-nutrients because they are necessary only in very tiny amounts. However,
micro-nutrients are essential for good health, and micro-nutrient deficiencies
can cause serious health problems. Micro-nutrients are necessary for the healthy
functioning of all your body's systems, from bone growth to brain function.<o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><b><span style="font-size: 10.5pt;">Micro-nutrients and their role</span></b><span style="font-size: 10.5pt;"><o:p></o:p></span></span></div>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">Micro-nutrients are what are commonly referred to as "vitamins and
minerals." Micro-nutrients include such minerals as flouride, selenium,
sodium, iodine, copper and zinc. They also include vitamins such as vitamin C,
A, D, E and K, as well as the B-complex vitamins.<o:p></o:p></span></span></div>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">As mentioned, micronutrients are different from macronutrients as your
body needs only very small quantities of them for survival. However, if your
body doesn't get the small quantities of micronutrients that it requires,
serious health problems can result.<o:p></o:p></span></span></div>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">Micronutrients are vital to the proper functioning of all of your body's
systems. Sodium, for example, is responsible for maintaining the proper fluid
balance in your body; it helps fluids pass through cell walls and helps
regulate appropriate pH levels in your blood. Here are some of the ways that
other micronutrients help maintain your body's systems:<o:p></o:p></span></span></div>
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<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt;"><span style="font-size: 10.5pt;"><span style="font-family: inherit;">Manganese
promotes bone formation and energy production, and helps your body
metabolize the macronutrients, protein, carbohydrate and fat.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt;"><span style="font-size: 10.5pt;"><span style="font-family: inherit;">Magnesium
helps your heart maintain its normal rhythm. It helps your body convert
glucose (blood sugar) into energy, and it is necessary for the metabolisation
of the micronutrients calcium and vitamin C.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt;"><span style="font-size: 10.5pt;"><span style="font-family: inherit;">Iron
helps your body produce red blood cells and lymphocytes.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt;"><span style="font-size: 10.5pt;"><span style="font-family: inherit;">Iodine
helps your thyroid gland develop and function. It helps your body to
metabolize fats, and promotes energy production and growth.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt;"><span style="font-size: 10.5pt;"><span style="font-family: inherit;">Chloride
helps regulate water and electrolytes within your cells, as well as
helping to maintain appropriate cellular pH.<o:p></o:p></span></span></li>
</ul>
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<span style="font-family: inherit;"><b><span style="font-size: 10.5pt;">Getting Enough Vitamins and Minerals</span></b><span style="font-size: 10.5pt;"><o:p></o:p></span></span></div>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">Getting enough micronutrients in your diet isn't hard. Eat a balanced
diet including plenty of nuts, whole grains and green leafy vegetables. Eat plenty
of colourful fruits and vegetables, like red cherries, purple grapes, yellow
bananas and orange carrots. The more colourful your diet is the better.<o:p></o:p></span></span></div>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">It's easy to include more fruits and vegetables in your diet. Eat fruit
salads for dessert instead of sweets. Prepare your own homemade soups and
salads, and include two or more vegetable side dishes with each meal.<o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><b><span style="font-size: 10.5pt;">Micronutrient Deficiency Disorders</span></b><span style="font-size: 10.5pt;"><o:p></o:p></span></span></div>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">Micronutrient deficiency can lead to some serious health problems. Here are
some of the most common micronutrient deficiencies:<o:p></o:p></span></span></div>
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<li><span style="font-family: inherit; font-size: 10.5pt; line-height: 13.5pt; text-indent: -18pt;">·<span style="font-size: 7pt; line-height: normal;">
</span></span><span style="font-family: inherit; font-size: 10.5pt; line-height: 13.5pt; text-indent: -18pt;">Iodine deficiency is the world's foremost cause of brain damage. Iodine
deficiency during pregnancy can result in stillbirth, miscarriage and
irreversible mental retardation. Fortunately, it's easily prevented by the use
of iodized salt.</span></li>
<li><span style="font-family: inherit; font-size: 10.5pt; line-height: 13.5pt; text-indent: -18pt;">·<span style="font-size: 7pt; line-height: normal;">
</span></span><span style="font-family: inherit; font-size: 10.5pt; line-height: 13.5pt; text-indent: -18pt;">Vitamin A deficiency is a leading cause of blindness in children; in pregnant
women it can cause night blindness and increases maternal mortality rates.</span></li>
<li><span style="font-family: inherit; font-size: 10.5pt; line-height: 13.5pt; text-indent: -18pt;">·<span style="font-size: 7pt; line-height: normal;">
</span></span><span style="font-family: inherit; font-size: 10.5pt; line-height: 13.5pt; text-indent: -18pt;">Iron deficiency is the most common deficiency in the world. Over 30% of
the world's population suffers from iron deficiency anemia.</span></li>
</ul>
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<span style="font-size: 10.5pt;"><span style="font-family: inherit;">Remember, try to ingest the proper amount of micronutrients to ensure
optimal health and prevent deficiency disorders!<o:p></o:p></span></span></div>
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<span style="font-family: inherit;">Look out for my next blog: 10 Ways to raise your Metabolism<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">Rich Palmer PT<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">Personal Trainer Services Sutton Coldfield<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">“making your fitness goals a reality</span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-66912617670710569462012-11-06T06:24:00.001-08:002015-04-06T11:39:08.091-07:00NUTRITION: Macro-nutrients explained<br />
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<b>WHAT ARE MACRO-NUTRIENTS?<o:p></o:p></b></div>
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<br />
Macro-nutrients are the nutrients that provide calories or energy. Nutrients are
substances needed for growth, metabolism and for other body functions. Since
“macro” means large, macro-nutrients are nutrients needed in large amounts.
There are three types of macro-nutrients:<o:p></o:p></div>
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<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Carbohydrate<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Protein<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Fat<o:p></o:p></li>
</ul>
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<br /></div>
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While each
of these macro-nutrients provides calories, the amount of calories that each one
provides varies:<o:p></o:p></div>
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<br /></div>
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<b>Carbohydrate</b> provides <b>4
calories per gram.</b><br />
<b>Protein</b> provides <b>4 calories per gram.</b><br />
<b>Fat</b> provides <b>9 calories per gram.<o:p></o:p></b></div>
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<br /></div>
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This means
that if you looked at the Nutrition Facts label of a product and it said 12
grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you
would know that this food has about 48 calories per serving (12 grams
carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48
calories).<o:p></o:p></div>
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<br /></div>
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Besides
carbohydrate, protein, and fat the only other substance that provides calories
is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macro-nutrient because we do not need it for survival.<o:p></o:p></div>
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<br /></div>
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<b>CARBOHYDRATES<o:p></o:p></b></div>
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<br />
Carbohydrates are the macro-nutrient that we need in the largest amounts. The
general opinion is that between 45% and 65% of calories should come from
carbohydrates. Why we need carbohydrates in our diet:<o:p></o:p></div>
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<br /></div>
<div class="MsoListParagraph" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; mso-list: l3 level1 lfo5; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Carbohydrates are the body’s main source of
fuel.<o:p></o:p></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l4 level1 lfo2; tab-stops: list 36.0pt;">Carbohydrates are easily used by the
body for energy.<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l4 level1 lfo2; tab-stops: list 36.0pt;">All of the tissues and cells in our
body can use glucose for energy.<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l4 level1 lfo2; tab-stops: list 36.0pt;">Carbohydrates are needed for the
central nervous system, the kidneys, the brain and the muscles (including
the heart) to function properly.<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l4 level1 lfo2; tab-stops: list 36.0pt;">Carbohydrates can be stored in the
muscles and liver and later used for energy.<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l4 level1 lfo2; tab-stops: list 36.0pt;">Carbohydrates are important in
intestinal health and waste elimination.<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l4 level1 lfo2; tab-stops: list 36.0pt;">Carbohydrates are mainly found in
starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other
foods like vegetables, beans, nuts, seeds and cottage cheese contain
carbohydrates, but in lesser amounts.<o:p></o:p></li>
</ul>
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Fibre refers
to certain types of carbohydrates that our body cannot digest. These
carbohydrates pass through the intestinal tract intact and help to move waste
out of the body. Diets that are low in fibre have been shown to cause problems
such as constipation and heamorrhoids and to increase the risk for certain
types of cancers such as colon cancer. Diets high in fibre; however, have been
shown to decrease risks for heart disease, obesity, and they help lower
cholesterol. Foods high in fibre include fruits, vegetables, and whole grain
products.<o:p></o:p></div>
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<br /></div>
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<b>PROTEIN<o:p></o:p></b></div>
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<br />
The general opinion is that between 10% and 35% of calories should come from
protein. We need protein for the following reasons:<o:p></o:p></div>
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<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Growth (especially important for
children, teens, and pregnant women)<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Tissue repair<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Immune function<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Making essential hormones and
enzymes<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Energy when carbohydrate is not
available<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Preserving lean muscle mass<o:p></o:p></li>
</ul>
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Protein is found
in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in
smaller quantities in starchy foods and vegetables.<o:p></o:p></div>
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<br /></div>
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When we eat
these types of foods, our body breaks down the protein that they contain into
amino acids (the building blocks of proteins). Some amino acids are essential
which means that we need to get them from our diet, and others are nonessential
which means that our body can make them. Protein that comes from animal sources
contains all of the essential amino acids that we need. Plant sources of
protein, on the other hand, do not contain all of the essential amino acids.<o:p></o:p></div>
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<br /></div>
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<b>FAT<o:p></o:p></b></div>
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<br />
Although fats have received a bad reputation for causing weight gain, some fat
is essential for survival. The general opinion is that between 20% and 35% of
calories should come from fat. We need fat in our diet for:<o:p></o:p></div>
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<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l0 level1 lfo4; tab-stops: list 36.0pt;">Normal growth and development<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l0 level1 lfo4; tab-stops: list 36.0pt;">Energy (fat is the most concentrated
source of energy)<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l0 level1 lfo4; tab-stops: list 36.0pt;">Absorbing certain vitamins ( like
vitamins A, D, E, K, and carotenoids)<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l0 level1 lfo4; tab-stops: list 36.0pt;">Providing cushioning for the organs<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l0 level1 lfo4; tab-stops: list 36.0pt;">Maintaining cell membranes<o:p></o:p></li>
<li class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; mso-list: l0 level1 lfo4; tab-stops: list 36.0pt;">Providing taste, consistency, and
stability to foods</li>
</ul>
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Fat is found
in meat, poultry, nuts, milk products, butters and margarine's oils, lard,
fish, grain products and salad dressings. There are three main types of fat,
saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods
like meat, butter, lard, and cream) and trans fat (found in baked goods, snack
foods, fried foods, and margarine's have been shown to increase your risk for
heart disease. Replacing saturated and trans fat in your diet with unsaturated
fat (found in foods like olive oil, avocados, nuts, and canola oil) has been
shown decrease the risk of developing heart disease.<o:p></o:p></div>
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<br />
Although macro-nutrients are very important they are not the only things that we
need for survival. Our bodies also need water (6-8 glasses a day) and micro-nutrients Micro-nutrients are nutrients that our bodies need in smaller
amounts, and include vitamins and minerals. <o:p></o:p></div>
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<br /></div>
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Look out for
my next blog: Nutrition: Micro-nutrients explained<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Rich Palmer
PT <o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Personal Training Sutton Coldfield<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
“making your
fitness goals a reality”<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-82281462159621813642012-10-29T12:13:00.004-07:002015-04-06T10:50:15.627-07:00The Benefits of ExerciseRegular exercise is an important part of a healthy lifestyle. People that exercise on a regular basis are less likely to get ill and actually more likely to live longer. Becoming more physically active or exercising regularly not only makes you physically fitter, it actually helps improve your mental health and general sense of well being.<br />
<br />
Regular exercise is the key to maintaining a healthy body weight but it is important that it is done using the correct techniques. This is where a personal trainer would be useful to help structure an exercise plan making sure it is executed using the correct techniques to keep you injury free. However you must remember that nutrition and hydration also play an important role. Eating the correct nutrients provides the fuel you need to exercise and drinking fluids helps to prevent dehydration.<br />
<br />
Below highlights some of the health benefits associated with physical activity and regular exercise:<br />
<br />
<b>Heart Health</b><br />
<br />
<ul>
<li>Exercise can reduce the risk of heart disease and stroke. Inactive people have almost double the risk of dying from heart disease compared to those that are active. Think about a change if you do not do any exercise at all!</li>
<li>High blood pressure (hypertension) is common in the UK and is likely to lead to a heart attack or stroke. Exercise can help to prevent high blood pressure and even reduce it if it is already too high</li>
<li>Exercise can help improve the balance of your cholesterol (LDL- "bad" cholesterol and HDL - "good" cholesterol). High levels of LDL (low density lipoproteins) and low levels of HDL (high density lipoprotein) increase your risk of heart disease. Regular exercise such as brisk walking or running is linked to higher levels of HDL.</li>
</ul>
<div>
<b>Bones and Joints</b></div>
<div>
<ul>
<li>You are more likely to have lower back pain if you don't do any exercise and exercise can help reduce back pain if you are already suffering from it.</li>
<li>Regular exercise can help to treat and reduce the pain caused by osteoarthritis. This is the most common form of arthritis and exercising may actually prevent and slow down its progression.</li>
<li>Physical activity can increase bone mineral density in children and help to maintain strong bones in adolescents. it also slows down bone degeneration in later life helping to prevent osteoporosis. </li>
</ul>
<div>
<b>Chronic Diseases</b></div>
</div>
<div>
<ul>
<li>You are less likely to develop certain cancers if you are physically active. Exercise protects against colon cancer, breast cancer and may also help prevent lung cancer.</li>
<li>Partaking in regular exercise can help to manage and prevent diabetes. Over 2 million people in the UK have diabetes and keeping active can actually help lower the risk of developing type 2 diabetes.</li>
</ul>
<div>
<b>Mental Health and Well-being</b></div>
</div>
<div>
<ul>
<li>Exercise can help both prevent and treat mental illness. It is suggested that regular physical activity could be as effective for treating depression as taking treatments or medicines, with fewer side-effects</li>
<li>Regular exercise can help deal with anxiety-related disorders, such as phobias, panic attacks or stress.</li>
<li>You are likely to feel happier, more satisfied with life and have an improved sense of well-being if you are physically active. Regular exercise will help you sleep better, lower your stress levels and boost your self-image.</li>
</ul>
<div>
<b>Weight</b></div>
</div>
<div>
<ul>
<li>Regular physical activity can help manage your weight. Physical activity burns up calories and so helps to create a healthy energy balance.</li>
<li>You are more likely to be obese if you are inactive and the more exercise you do, the more weight you will lose. However combining exercise with a healthy diet will mean you lose weight faster.</li>
</ul>
<div>
So as we can see their are many benefits to regular exercise. If you have a very inactive lifestyle then maybe its time to see where you can introduce some exercise into your life and start today. Maybe you find it hard to motivate yourself to do physical exercise, then maybe you need a <a href="http://www.richpalmerpt.co.uk/" target="_blank">PERSONAL TRAINER!</a></div>
</div>
<div>
<br /></div>
<div>
Look out for my next blog: Nutrition: Macro-nutrients explained</div>
<div>
<br /></div>
<div>
Rich Palmer PT</div>
<div>
<a href="http://www.richpalmerpt.co.uk/">www.richpalmerpt.co.uk</a></div>
<div>
"making your fitness goals a reality"</div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-9509474940116274552012-10-18T07:24:00.001-07:002015-04-06T10:49:53.739-07:00Getting that Right mindset to Exercise<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">Getting in shape is not that difficult a resolution to keep. You just have to set your mind into goal-mode, and exercise will come naturally to you. Here are five simple steps in order to get into the right mindset to work out regularly. Remember, exercise not only makes you </span><em style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">look</em><span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"> better, but it makes you </span><em style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">feel</em><span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"> better, as well.</span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><br /></span>
<span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;"><b>1 Set Realistic Expectations</b></span></span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><br /></span>
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve - weight loss</span><span style="background-color: white;"><span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;">, strength, muscle building, muscle toning or even just maintenance?</span></span></span><br />
<span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;"><br /></span></span><span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple.</span><br />
<span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;"><br /></span></span><span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">If you are considering joining a gym, many gyms have personal trainers available to help you set a goal for yourself. You can even get a personal trainer and train in the comfort of your own home. If you are uncertain about what you want to achieve, or even how to physically do so, a personal trainer</span><span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"> would be the key to improving your mindset. They will give you that extra push that you sometimes need to remain focused.</span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><br /></span>
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><b>2 Find a Fitness Buddy</b></span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><b><br /></b></span>
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">With eight out of 10 people possessing the same healthy resolution to get in shape, it shouldn't be too difficult to find yourself a friend to work out with. Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. Whether you are simply having more fun while working out with a friend, or you feel more competitive and push yourself to the limit to be the best, depends on your personality. Either way, having a friend right by your side proves beneficial.</span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><br /></span>
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><b>3 It Does Not Matter What You Do...</b></span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><b><br /></b></span>
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;">… just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals.</span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><br /></span>
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><b>4 Eat Healthy</b></span><br />
<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><br /></span>
<span style="background-color: white;"><span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;">In order to become physically fit, working out is half the battle. You must eat a healthy diet to maintain a good fitness program. If you can afford it, consult a dietitian or personal trainer for nutritional advice. A good dietitian can tell you what foods to eat to compliment your workout and help you attain a leaner, healthy body. Remember, even though you may work out consistently, if you do not offer your body enough nourishment, all of your hard work will be for nothing. A body needs to eat healthy in order to properly receive the benefits of exercise.</span></span></span><br />
<span style="background-color: white;"><span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;"><br /></span></span></span>
<span style="background-color: white;"><span style="color: #4c4c4c; font-family: arial;"><span style="font-size: 14px; line-height: 22px;"><b>5 Have Fun!</b></span></span></span><br />
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You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy. For example, yoga is a wonderful way to cleanse your mind and become fit at the same time. Or, join a five-a-side or netball league, and forget that you are actually exercising while having a great time! Also, free weights can be difficult to repeatedly lift, but think of that lovely burn you receive at the end.</div>
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If you begin your new workout routine with a negative attitude toward exercise, itself, you will not be able to work out regularly. Remind yourself that exercise can be fun. It feels awesome to work out.</div>
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Regular exercise has been associated with so many health benefits, it is surprising that not more people exercise on a daily basis. Studies show that exercise increase your life span, lowers blood pressure, reduces the risk of various cancers, and even enhances your mood. Once you begin your exercise routine, you will notice that your body not only looks better, but you will also have more energy to do the things you love.</div>
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Look out for my next blog: The Benefits Of Exercise</div>
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Rich Palmer PT<br />
Personal Training Sutton Coldfield</div>
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"making your fitness goals a reality"</div>
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<span style="background-color: white; color: #4c4c4c; font-family: arial; font-size: 14px; line-height: 22px;"><b><br /></b></span>Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-25493526846445349582012-10-09T12:38:00.001-07:002015-04-06T10:48:06.929-07:00HYDRATION – The key to a healthy lifestyle!<ol>
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We all know that water is good for us as over 60% of the
body is made up of water. Many people know that they should be drinking plenty
of water but find it a hard habit to form. People tend to avoid drinking water
as they find it tasteless and boring to drink so they end up drinking coffee,
tea, sodas and alcohol, amongst many other possibilities. Consequently, there
is then not enough of a water intake and the body becomes dehydrated, which is
not good at all for our health.<o:p></o:p></div>
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As mentioned 60% of the adult body weight is made up of
water. Water provides the right conditions for the function of all your bodily
organs and it is important that lost water is replaced to maintain cell and
blood structure. Water is lost from our bodies through urine, faeces,
evaporation through the skin (sweat) and expired breath. Even without moving
around or exercising we lose 2 – 2.5 litres per day via these routes. <o:p></o:p></div>
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So it is extremely important that you replace any lost water
and <b>KEEP YOURSELF FULLY HYDRATED</b>.
Hydration is a vital key to a healthy lifestyle and here are 9 great reasons
why you should be drinking water regularly throughout the day:<o:p></o:p></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt;"> </span><b>WEIGHT
LOSS</b> - Water is one of the best tools for weight loss, first of all because
it often replaces high-calorie drinks like soda, juice or alcohol with a drink
that doesn't have any calories. But it's also a great appetite suppressant, and
often when we think we're hungry, we're actually just thirsty. Water has no
fat, no calories, no carbs and no sugar. Drinking plenty of water can only help
towards your weight-loss goals.<o:p></o:p></div>
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<!--[if !supportLists]-->2.<span style="font-size: 7pt;"> </span><b>HEALTHY
HEART</b> - Drinking a good amount of water could lower your risks of a heart
attack. A six-year study published on the 1<sup>st</sup> May 2002 in the American
Journal of Epidemiology found that those who drink more than 5 glasses of water
a day were 41% less likely to die from a heart attack than those who drank less
than two glasses.<o:p></o:p></div>
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<!--[if !supportLists]-->3.<span style="font-size: 7pt;"> </span><b>ENERGY</b>
- Being dehydrated can sap your energy and make you feel tired, even mild
dehydration of as little as 1 or 2% of your body weight. If you're thirsty,
you're already dehydrated and this can lead to fatigue, muscle weakness,
dizziness and many other symptoms.<o:p></o:p></div>
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<!--[if !supportLists]-->4.<span style="font-size: 7pt;"> </span><b>HEADACHE
CURE</b> - Another symptom of dehydration is headaches. In fact, often when we
have headaches it's simply a matter of not drinking enough water. There are
lots of other causes of headaches of course, but dehydration is a common one.<o:p></o:p></div>
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<!--[if !supportLists]-->5.<span style="font-size: 7pt;"> </span><b>HEALTHY
SKIN</b> - Drinking water can clear up your skin and people often report a
healthy glow after drinking water. It won't happen overnight, of course, but
just a week of drinking a healthy amount of water can have good effects on your
skin.<o:p></o:p></div>
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<!--[if !supportLists]-->6.<span style="font-size: 7pt;"> </span><b>DIGESTIVE
PROBLEMS</b> - Our digestive systems need a good amount of water to digest food
properly. Often water can help cure stomach acid problems, and water along with
fibre can cure constipation (often a result of dehydration).<o:p></o:p></div>
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<!--[if !supportLists]-->7.<span style="font-size: 7pt;"> </span><b>CLEANSING</b>
- Water is used by the body to help flush out toxins and waste products from
the body.<o:p></o:p></div>
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<!--[if !supportLists]-->8.<span style="font-size: 7pt;"> </span><b>CANCER
RISK</b> - Related to the digestive system item above, drinking a healthy
amount of water has also been found to reduce the risk of colon cancer by 45%.
Drinking lots of water can also reduce the risk of bladder cancer by 50% and
potentially reduce the risk of breast cancer.<o:p></o:p></div>
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<!--[if !supportLists]-->9.<span style="font-size: 7pt;"> </span><b>BETTER
EXERCISE</b> - Being dehydrated can severely hamper your athletic activities,
slowing you down and making it harder to lift weights. Exercise requires
additional water, so be sure to hydrate before, during and after exercise.<o:p></o:p></div>
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<b>How much water should
you drink?<o:p></o:p></b></div>
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It depends on your bodyweight but as a general rule:<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Inactive person: 2.0 to 2.5 litres per day<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Active person: 4.0 to 4.5 litres per day<o:p></o:p></div>
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So it is even more important to monitor your water intake if
you are exercising regularly. Dehydration affects the building of body tissues,
temperature regulation and metabolic rate. Dehydration can lead to fatigue,
headaches, lack of concentration and constipation; and just 10% dehydration can
be <b>FATAL</b>!<o:p></o:p></div>
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Just remember folks, get into the habit of drinking plenty
of water and STAY HYDRATED! Being hydrated really is the single most important
factor to a healthier lifestyle.<o:p></o:p></div>
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Rich Palmer
PT<o:p></o:p></div>
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Personal Trainer Sutton Coldfield<o:p></o:p></div>
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“making your
fitness goals a reality”<o:p></o:p></div>
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<br />Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com0tag:blogger.com,1999:blog-2298049229819823127.post-28081673032675207772012-09-21T02:53:00.001-07:002014-07-23T05:52:15.772-07:00All about Rich Palmer PT<br />
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<span style="font-family: "Arial","sans-serif";">Hi, I’m Rich
Palmer a 32 year old <a href="http://www.richpalmerpt.co.uk/" target="_blank">Personal Trainer from Sutton Coldfield</a>. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Health &
fitness is my passion and I have been regularly training in gyms for over 15 years.
I am now focusing on sharing all I’ve learnt over those years with likeminded
individuals who I can help avoid some of the ‘exercise pitfalls’ that are
common amongst those who are starting out on a new fitness regime, from my
first hand experience I know that doing it on your own can be a long, hard and
often frustrating road.<o:p></o:p></span></div>
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<i><span style="font-family: "Arial","sans-serif";">“making your fitness goals a reality”<o:p></o:p></span></i></div>
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<span style="font-family: "Arial","sans-serif";">I too often
hear about PT’s who spend an hour a week with their clients, put them through an
unnecessarily rigorous hour of training and then say goodbye until next week. I
truly believe that Personal Training is about more than that and I will make
myself available to you 24/7, your goals are my goals and I will not leave you
high and dry to make it on your own.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">By choosing a
Rich Palmer PT plan you will be getting:<o:p></o:p></span></div>
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<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A
fun, friendly but focused Personal Trainer who puts your needs at the heart of
your programme.</span></li>
<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A
FREE initial consultation where I will take the time to get to know about YOU
and YOUR fitness goals.</span></li>
<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A
Body MOT which will measure your heart rate, weight, BMI, Body Fat and
Measurements in order to set specific, measurable, timed and realistic goals.
This will be visible to you and continuous throughout your plan so you can see
the changes (other than the obvious physical ones) that you will be making to
your body.</span></li>
<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">A
Training plan that can be completed in your home, garage, garden, gym, local
park... basically wherever and whenever is convenient to you and your
lifestyle.</span></li>
<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">Help,
guidance and advice on diet and nutrition. An important factor in all types of
training is nutrition and together we will work to find the right balance of
training and nutrition that suits your individual lifestyle.</span></li>
<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">Tips
on how best to keep up your programme outside of your Rich Palmer PT session.</span></li>
<li><span style="font-family: Arial, sans-serif; text-indent: -18pt;">-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="font-family: Arial, sans-serif; text-indent: -18pt;">Regular
updates to your training programme to ensure you continue to get results, as
your body starts to change you will only continue to see results if your
programme changes with it and I will work hard to ensure you never become bored
with your programme or feel that your results are becoming stagnant.</span></li>
</ul>
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<span style="font-family: "Arial","sans-serif";">Whatever your
fitness goals and needs I will help you achieve them, all I ask is if I’m
putting in 100% you’re putting in 100%, together we can achieve the results you
have always dreamed of.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Please feel
free to contact me with any questions via phone, email, facebook or twitter and
I will be more than happy to help. By choosing me as your Personal Trainer I
will offer you all the support and motivation you need in order to reach your
goals. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">I look
forward to helping you make the first steps to a fitter and healthier
lifestyle.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Rich Palmer
PT<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">“making your
fitness goals a reality”<o:p></o:p></span></div>
<br />Anonymoushttp://www.blogger.com/profile/12534211584212148508noreply@blogger.com4