THINGS TO KEEP IN MIND WHEN OPTING FOR A WEIGHT LOSS PROGRAM

Posted on by Posted in Weight Loss .

Weight loss programs in Sydney are designed to rock your body out of its sedentary state into a much more active zone. This is a scientifically driven exercise schedule which involves a holistic perspective on fitness. A balanced diet, planned lifestyle changes, and a scientifically designed whole body workout make your body undergo a positive transformation. However, this is not a magical process and it will require considerable input from your side. Here are a few things you need to think about carefully if you want to lose fat.

fast fat loss

Can you devote the time?           

Since the programme is called 6-week body transformation and 6 weeks is a relatively short time to transform your body it’s understood that you cannot afford to miss even an hour of your designated workout programmes if you join. Make sure you have the freedom to make exercise and diet discipline your priority during these 6 weeks. It’s better to think beforehand of all the obstacles you might face and formulate a plan B for still continuing your workouts.

Choose an exercise slot which does not have any possibility of clashing with other commitments of work and social life.

Do you have the discipline?

If you have led a sedentary lifestyle so far then plunging into weight loss programs in Sydney will require serious discipline and emotional investment. The first week is going to be particularly tough. Expect your muscles to ache and body to rebel against the physical activities it is being subjected to.

Don’t worry, this is just temporary as soon your muscles well get used to working out and blood circulation will increase. The pain and ache will start subsiding from the second week. Ensure that you have enough discipline to stick through your programme without succumbing to the discomfort and giving up.

Can you make dietary changes?

Obviously, the quickest way to lose weight will require you to follow a certain diet. The trainers at the fitness center where you have joined will be responsible for formulating a diet for you depending upon your physiology, fitness goals, Basal metabolic rate, body mass index, and other factors. The diet which you need to follow should be rich in lean protein, complex carbohydrates, and healthy fats. It’s expected that you will need to incorporate the changes in your diet as your fitness goals will remain unfulfilled if you do not do this.

Can you follow instructions?

Due to media overload, the average citizen today is bombarded with information from all ends. The instructions of the trainer might clash against some other information that you might have heard from some other source. Like this website for example http://www.6weekbody.com.au/

However, you have got to trust the trainer on what he/she says as otherwise, you will not be able to glean the full benefits of the weight loss programs in Sydney. Learn to follow instructions to the letter and ask questions if in doubt. Remember effective exercise depends upon intelligent psychological participation and application of correct technique.

HCG Injections – Do’s and Don’ts

Posted on by Posted in Weight Loss .

Once the HCG injections are administered you just can’t wait patiently to see the results. However, you must realize that the procedure would take a couple of weeks for delivering the complete results. Post HCG injections, you need to follow certain post injection care practices to ensure speedy results and success of the procedure.

HCG injections are used as a cosmetic procedure in the treatment of overactive fat cells which obesity and many other health problems. Your doctor will use HCG injections on these affected areas to make you look fresher, more radiant and younger.

Immediately After the Procedure

The patient is advised to lay semi-upright or upright on the table for around 5 minutes or so, after the procedure has been done. This is required to ensure that the patient is fine and feeling perfectly alright post the procedure. Then the patient is advised not to lie down for the next couple of hours to around four hours. The patient should avoid using Aspirin or any other related products such as Ibuprofen or Naproxen if he developed bruising issues, as this will help keep bruising to a bare minimum.

Follow Your Doctor’s Advice

Many doctors advise their patients to work the affected area a number of times during the next few days. However, there are yet some doctors, who advise not to exercise the affected muscles during this period. It is not known conclusively, which advice is more effective. You must follow your doctor’s advice. It is however, better not to indulge in any sort of strenuous activities post the procedure for a couple of weeks to reduce the risk of bruising.

10 Convincing Reasons to Start Exercising Now in Bondi

Posted on by Posted in Personal Training .

In actual fact it should not be necessary to convince anyone to exercise. Exercising helps to keep the mind and body in good shape. It is also an activity that can be done by anyone in decent physical condition. Advice from a Bondi personal trainer will put you on the right track.

On the general health front:

  • Besides achieving a trim and fit body, everyone would like to experience general good health. Exercising helps to build up your immune system. It has been proved that moderate exercising can even help aging people to enjoy better health. Exercising helps to reduce blood pressure by clearing the plaque in the arteries which then widen. It also helps to lower the risk of contracting diabetes type 2.

 

Benefit of Exercise

Fat reduction

  • Everyone would like to have a slim and trim body. Not an easy shape to achieve with normal everyday living. For people who are overweight, regular exercising such as aerobics will help to lower the BMI to more normal levels. The fat is replaced by fat-free tissues. The more you are able to exercise, the more chances of your body burning the extra calories and in the process increasing your metabolism speed.

Building the immune system

  • You need to have a strong immune system to protect you from contracting any infection or chemical toxins. A healthy immune system will also help in avoiding stress.

Improved breathing

  • When you get older the tissues in your lungs get weaker, affecting your breathing. If you exercise, your muscles will get stronger and help the lungs to open up and improve the oxygen supply while pushing out the carbon dioxide.

Avoidance of arthritis

  • A common illness complaint in people of 50 years and above, is arthritis. Arthritis is caused by the development of abnormalities such as outgrowth in the joint bones. Routines such as Tai Chi, yoga etc. will help to improve the movement in your joints.

Strong bone structure

  • Keeping your bones strong and healthy is of prime importance, especially as you gain in age. A good exercise to achieve this is resistance training by lifting weights preferably done under guidance of a personal trainer. About Bondi Personal Trainer prices, each time you refer someone you will get a 50% discounts.

Improved sleep pattern

  • A good night’s sleep is what everyone would like to have. When you exercise during the day the physical exertion helps to keep the circadian rhythm of the body in tune.

Controls anxiety levels

  • Exercise has been proved to lower anxiety levels. During exercise, the endorphin levels increase and anxiety levels are reduced. You would also tend to concentrate more on the workout, shutting out the problems of your daily life.

Building of muscle

  • If you would like to build muscle mass, resistance training will help. With the onset of age, normal muscle is experienced. By taking up weightlifting your muscles will gain in strength and you will enjoy a better physical body mass.

Boosting of intelligence and memory

  • Besides the physical effects, taking up exercising will also boost your memory and help to build a good level of intelligence. Oxygen will flow to your brain more freely improving your reasoning and planning capabilities.

Tips for Writing a Fantastic CV about your fitness instructor certifications

Posted on by Posted in Fitness Instructor Certifications .

When you apply for a Fitness job, keep in mind that the CV you send could be the ticket that will get you the interview – in other words, a foot in the door. So make sure how and what you write in the Fitness CV is attention grabbing – something that will make you stand out from other applications sent in.

Background

Background details such as basic education and other degrees acquired are important. Besides the fitness training certification you have attended if you have worked in other jobs and gained skills which are useful in fitness training, such experience should also be mentioned. When setting out the details start with the most recent experience – include names, qualifications and dates.

Fitness Qualifications

Other useful information

Based on your experience and expertise gained over the years you should mention why you are interested in applying for the said job. If you have specialised in any area mention how this could specifically help in the job, as also any constructive ideas you may have. Do not go overboard – keep your information short and interesting.

If you have hobbies especially those connected to any fitness activity, you should mention the same. You may have been involved in organizing a marathon or training a successful rugby team. Such involvement would catch the eye of the reader, in a way proving your suitability and commitment to fitness training.

Previous references

This is an important part of any CV. Good references will definitely add that stamp of approval to your CV. So whatever jobs you had before, make sure those employers are kept in the know of your latest application. So as and when they are contacted they can provide the required character and work related references that will give your CV the required boost.

Compilation of the CV

When typing up your CV, keep the following tips in mind:

  • Make sure the font you use is clear and large enough to make easy reading.
  • Do not use unnecessary colour to highlight etc.
  • Keep the length of the CV to not more than 2 pages.
  • Use spell check after completing the CV, as also get it proof-read to avoid any errors.
  • To get a more professional look, use a CV template which you can find online.

Provide current contact information

At the top of the CV or covering letter (if you decide on one) you should provide all your latest contact information. In clear and bold print give your name, address, phone number, e-mail address and any website details if you have one.

Conclusion

Keep in mind that in spite of the fitness instructor certifications you have attended and other good qualifications you may have, unless your CV has the right punch it may not hit the mark. So take the time and trouble to compose a well-constructed document, one that will get the reader to sit up and take a second read. As mentioned above your CV could be your key to that interview door.

Top 10 MMA Superfoods

Posted on by Posted in Boot Camp .

Superfoods to an MMA fighter are those foods that prolong endurance and work capacity, help with muscle recovery and growth, and help prevent injury, which ultimately assists them in and out of the cage. Here are essential foods you need to add to your diet to help with your fight plan

1. Whey Protein-naturally found in milk but more popularly known as a nutritional supplement. Whey protein has high values of essential amino acids & BCAAs which are important for muscle repair and growth. It has also been demonstrated to improve overall muscle strength over a long period of use. It is rapidly absorbed (better than soy and all animal proteins) into the body, which makes it ideal after your MMA workouts. The recommended dosage is 20-60 grams/day (caution if you have milk allergies) for someone training MMA. Add it to shakes, oatmeal/cereals, or waffle/pancake mix.

2. Sweet Potatoes-yes, the ugly, weird orange looking root you see in the grocery store that you often pass up. Sweet potatoes are one superfood you want in your nutrition plan It is a complex carbohydrate that is low in sugar, high in antioxidants/anti-inflammatory properties. It will help with your post-workout recovery and energize your next training session. These potatoes are better than your regular kind, sweet potatoes offer serious amounts of vitamin C, fiber and many B vitamins.

3. Flax seeds-often found in your local health food store as flaxseed oil or ground flax meal. Flaxseed is the Anderson Silva of omega-3 fats, it has twice that of salmon and cod liver oil. Not only does it contain essential fats, but highly digestible proteins and fiber. It also has anti-inflammatory/antioxidant properties that will assist with muscle recovery, joint and muscle pains. Much needed after those 2-3 a day trainings! 1-3 Tablespoons/day is what has been shown to be effective. Put it in your shakes, cereals, salads, or just have it plain.

4. Coconut Oil-despite what you have heard or read, coconut oil is good for you. Coconut oil is high in medium chain triglycerides (MCTs), which are easily digestible and assist in increasing your metabolic rate allowing you to burn fat more efficiently during your MMA workouts. It has the ability to boost endurance, improve energy levels, and increase overall athletic performance. Coconut oil is also another food that aid in muscle healing and repair due to its antioxidant properties. Use it to cook with, like you would any other oil.

5. Oatmeal-many of you already have this easy and quick food in your diet, but I thought I might remind you how great of a food it really is. There are many types of oatmeal, but steel-cut oats would be the best choice. This type of oat is closest to its natural form, which means slower digestion and prolonged energy for MMA training. Addition to being good for prolonging energy levels, oatmeal is packed full of fiber which blocks fat from being stored and amino acids that assistwith muscle recovery.

6. Turkey-it’s not just for the holidays anymore! Turkey is not only low in fat but is packed full of nutrients like B6, B12, niacin, zinc and selenium, which assist with energy production, metabolism and improving the immune system. Carnosine is another nutrient located in turkey meat. This type protein allows athletes to train harder, which is what is needed when you talk about MMA training. So pick some up on your next visit to the store.

7. Quinoa -Considered the most nutritious grain in the world. It has more the protein than any other grain, low in carbohydrates, high in fiber, adequate amounts of healthy fats and other vitamins/minerals. It is a complete protein like any meat or egg, which means it has muscle building properties. Great to add to you post-training meal to accelerate recovery or when you’re cutting weight and monitoring carbohydrate intake. Use it like you would any rice or pasta.

8. Acai -it is often found here in the U.S. as a juice or a nutritional supplement. This unique berry is very plentiful in many antioxidants (more than any other berry) which would help relieve muscle damage after a long day of training. Acai also helps to maintain energy during your workouts with its blend of healthy fats, vitamin/minerals and fiber. It also improves circulation, sleep and digestion. This berry is tasty and would provide an added benefit in your diet.

9. Soy-a high quality plant protein that is rich in vitamins/minerals with plenty of fiber and omega-3s. Soy has also shown to boost the body’s fat-burning capabilitiesincrease growth-hormone production for muscle growth and strength; subdue food cravings and appetite. The recommended use is 1-2 servings/day (1 serving equals-1c. soy milk, ½ cup edamame beans, 1/2c. tofu or ½ cup soy nuts) for these extra benefits.

10. Low-Fat Yogurt-this nutritional powerhouse is packed full of nutrients. It contains calcium that plays crucial role in muscle contraction, preventing muscle spasms/cramps, as well as reducing muscle fatigue during exercise. Rich in B12, yogurt will help with energy production for longer lasting training bouts. The carbohydrates in yogurt are also great to replenish energy stores and helpin recovery post-training. Try 8oz. of yogurt with some fruit about an hour before your next workout for a boost or 30 minutes post-training for a recovery snack.

Army Preparation Drill!