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How to Start and Maintain a Weight Training Program

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You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.… Read More

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Qualities of Successful Personal Trainers

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A successful personal trainer comes with certain qualities that make his business boom. A lot of work and consistent efforts make personal training business tick and run successfully.

You cannot be battling with you weight and expect another person to get motivated to workout. You must be of ideal weight, attractive, well groomed and in fit shape. Your physical looks matter here.

After your looks the next main factor to influence personal training is to have a degree or some kind of education or training in fitness and personal training. If you have certificates and degrees to show people, people will not be in doubt. They trust you more.

You must work towards having a personality that is charming and naturally attractive. A good communicator is a person who has the ability to draw people’s attention. If you talk and make people laugh, you can convince them easily.

Networking and passing the word around is the way to grow your business. The more people get to know about you, the most chances of expanding your business. Its does not matter how big or small your personal training activity is, tell your colleagues, friends and everybody.

While communicating with customers, address the personally and talk about their personal goals and problems. Do not talk generally or overall, make it about them as a individual. The workouts and training should also match their life.

Show them your knowledge, skills and experience. If you are advertising in the newspaper or on notice boards, write about your achievements. Give them examples of real people who have achieved success with your training.

Your approach to customers and business as a whole should be ethical and professional. So people knw its worth their effort and money. This way people know what they are getting into. Providing clean and neat training place is also mandatory.

Stay in tune with the latest in personal training. This can be done either reading fitness and health magazines or online. Try to use modern training equipments and tricks. This will make you stay abreast your competitors.

Before the training starts, you must make sure tests and checks for fitness levels and overall health is done. This is to make sure that people do not fall sick and respond to workouts in a surprised manner.

After you write out the workout schedule and plan, make periodical reviews. So you know how the trainee is doing and also get feedback. This way you can help them achieve desired results faster.

Before they sign up for the training, you must get a written agreement of contract signed by the customer. This should cover everything about the training, liability, deletions and payments. It should be easy and simple to understand.

Training is not about making it hard, but easy and entertaining. So there should be activities they like to do and it should involve fun. Routine workouts will drive away the trainees. A great sense of humor is a biggest asset of a successful personal … Read More

Chad Crouse for Muscle & Fitness Magazine – Spray Tan by Kona Tanning Company in Orange County, CA

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Posted by KonaTanningCompany on 2011-12-02 22:04:52

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7 Homemade Detox Drinks for Weight Loss

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These homemade detox drinks for weight loss are a natural way to melt the fat fast. Detoxification removes toxins and helps you reach your weight loss goals in a relatively short period of time. So naturally it’s a good idea to detox your body on a regular basis.

It’s important to note, if you plan on drinking only detoxification drinks for more than a few days, make sure your current health status allows you to change from your normal diet to a detox diet. Before doing any kind of long-term or drastic detox you should consult with a doctor.

With that said, here are 7 homemade detox drinks to help you lose weight:

  1. Tea: Tea is a natural detox drink that expels toxins from your system. Dandelion tea, green tea, peppermint tea, and ginger tea are especially effective in supporting weight loss. Drink 3-5 cups of tea daily to support your weight loss efforts.
  2. Cranberry Juice: Cranberry juice enhances the body’s metabolism, which is essential to converting fats into energy instead of excess weight. Along with eating plenty of fruits and vegetables, drinking cranberry juice is a very effective way to lose weight. Plus, this detox drink also helps clear nicotine and alcohol from your system in just about four days. Drink at least 32 ounces of 100% natural organic cranberry juice every day.
  3. Cabbage Juice: Cabbage is very effective for detoxifying your liver. And because your liver is responsible for the detoxification of your body, it is an essential part of your detox and weight loss plan. If you have a juicer, juice up some cabbage, carrots and pears for a deliciously refreshing detox drink.
  4. Cabbage Broth: For a satisfying hot drink, simmer a head of cabbage along with carrots, onions and a pinch of salt, then strain and drink. You can also add other vegetables to pack more nutrients into this hot detox drink, which is very effective for detoxifying your liver.
  5. Cucumber and Lemon: This might seem like a surprising combination, but the effects of these two ingredients was tested by professional nutritionists and found to be a very effective detox and weight loss drink. All you have to do is use a blender to mix 1 cucumber sliced into tiny pieces and the juice half a lemon. Drink at least 2 times per day. This detox drink boosts your metabolism, which is essential for losing weight quickly, and you’ll notice how it loads you with energy.
  6. Master Cleanse Lemonade: This is probably the most popular detox drink for weight loss in the industry. It was made famous by celebrities like Angelina Jolie and Beyoncé Knowles because it is an extremely effective detox drink for weight loss and for improving your skin complexion. This is a perfect homemade detox drink to lose weight fast. Mix lemon juice, organic maple syrup and a dash of cayenne pepper into a 10 oz. glass of water. Sip on this drink all day for best results.
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You Have To Tear Muscle To Build It

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Okay, we all know that the quickest way to build muscle is to use progressive weight training.

Progressive means that as soon as you get used to lifting a certain amount of weight, you add a little more. Over time, you’ll get stronger because your muscles adapt by getting larger to handle the added weight.

Our bodies adapt to whatever stress we regularly put it through. When you lift weights, what you’re doing is actually tearing the muscle tissue in a healthy way. When you eat the proper nutrition, mostly protein, they’ll actually repair themselves. In fact, they get stronger and bigger without lifting more weight.

As you continue to lift more weight, your muscles will keep adapting to this increased overload. So they get bigger.

But one thing you may not know, is, lifting weights actually causes muscle fiber damage. And this microscopic damage needs to heal properly if you’re going to gain any muscle.

There are type A and type B fibers in your muscles.

Let’s say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger. Some people are fast switch and some people are slow switch.

Fast switch responds to high reps, mostly between 8-12 repetitions. Slow switch will respond to slower reps between 4 and 6.

Every body has a different buildup. Let’s say, for example, my bicep is 90% fast switch and 10% slow switch. I would need to do mainly high repetitions for my bicep.

You, on the other hand, might be 90% slow switch and 10% fast switch so the approach you would want to take is lower reps.

So, in order to build muscle mass, you first have to tear it slightly.

The degree of tearing is directly related to how hard and how long you exercise and what type of exercise you do. Movements in which muscles forcefully contract while they are lengthening will cause the most muscle growth.

These are called “eccentric” contractions, and they provide the resisting action of the muscle such as lowering weights and performing the downward movements in exercises.

When you get the proper nutrition, your body repairs this muscle tissue damage and makes it stronger, for the next time you have to handle this weight.

That’s why you have to first cause slight muscle damage, for new muscle mass to be built.… Read More

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Personal Training – Name One Good Reason Someone Should Hire You

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By the time you have gotten past the title and read the first line of this article, you should already have the one reason in your head why a prospective client would hire you. If you do not, then you may have already discovered the big obstacle to the success of your personal training career!

What we're talking about here is a very important sales tool known as a "Unique Selling Proposition". Basically, this is the single most important thing about your business that makes you stand out from other professionals in your industry. The basic, bare bones, from the gut, instinctive answer that comes to your mind when someone asks, "Why should I train with you instead of another trainer"?

After all, is not this the absolute most important question that you could possibly answer? Is not this similar to a question that you ask yourself every single time you are about to spend money?

When you are headed out to the grocery store, you decide to go to a particular store. Why? Better prices, usually, although that is not always the answer.

If you are going to get gas in your car on the way to work, you choose a specific gas station to fuel up. Why? Price sometimes, but often with a convenience store, location is more of a deciding factor.

What about if you are going to go shopping for clothes? What makes you decide to go to an anchor store like Sears or JC Penney instead of going to Target, or Wal-Mart? Certainly not price, since the department stores are usually cheaper. Why did you go to the mall?

By now you should be starting to see a pattern developing here. Whether you are talking about buying groceries, gas, or clothes, each time when you decide to shop at a certain establishment, there is always some underlying reason WHY you decided on that store. Whatever that reason is, that is the Unique Selling Proposition of that store, and the way they got your business!

For grocery stores, it is often selection that brings in customers. Gas stations have price wars, but in the end it often ends up just being about convenience. Clothing stores get a lot of their business from the brand names that they carry, rather than their rock-bottom prices.

Those 3 examples were chosen to illustrate an incredibly powerful point for you in your personal training business. That point is that you need a Unique Selling Proposition, and contrary to popular belief, having a lower price is not the one that you want to choose. In fact, lowering your prices can help you to actually LOSE customers, and will definitely help your business to a lower bottom line!

Now ask yourself the same question again, only this time, really take the time to think about the answer. Why should someone train with you instead of another trainer? It is possible – in fact, even slightly – that you may not have a … Read More

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Body fat scales – Best ever digital scales

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Are you looking for best digital bathroom scale? The body fat scale is one of the best ever health scales used for measuring fat and weight of the body. Such scales are highly beneficial in monitoring weight, fat percentage of the body etc. So, now it has been very easy to keep a record and maintain healthiness with the help of health scales. These days, body fat scales are extremely significant and preferred by mass of people. Considered as extremely useful objects, body fat scales are comparatively better than ordinary bathroom weighing scales. Mainly used by people who wish to keep track of their health and fitness in a more detailed manner, nowadays body fat scales are also suggested by many doctors. Actually, digital bathroom scales are only used for depicting and measuring the body weight, which tells one part of your physique and fitness. On the contrary, these days, it is also vital to realize and infer that how much of the body weight is due to the fat, that leans to be lighter. In fact, it is very important to realize this fact that people whose bodies are comprised with greater percentage of fat than normal, even if their overall physique is fine are comparatively more prone to dangers of heart problems, cancer and diabetes. Comprised with metallic foot pads, body fat scale uses a method known as BIA (Bioelectrical Impedance Analysis). When a person stands on them, a harmless electric current is passed in the body through foot pads, used for measuring the resistance of the body. As fat tends to proffer greater level of resistance, strength of the electric current measures accurately the fat percentage of the body. Along with this, digital bathroom scale usually includes formulas that can translate electrical current measurement into the body fat percentage level. In last few years, several companies have joined the trend of providing health scales, body fat scales models. The best brands of digital bathroom scales like Weight watchers, Taylor, Salter and many more have also started to proffer their own variants of monitor and scales.… Read More