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You may find it difficult to tone your muscles without reducing your weight. Acquiring those toned muscles will require strength training and weight lifting and most probably, it will contribute to weight loss at the same time. Because muscles weigh more than fat, it means that toning without losing weight could seem paradoxical in the initial moments. Nonetheless, a Coquitlam personal trainer can assist you to learn how you can get those toned muscles while at the same time not losing your weight.

Of course, not all exercisers would want to lose weight. If you manage your diet, it would also help in toning muscles without losing weight. When you eat nutritious diet that consists of protein-rich foods without creating a calorie deficit, you can easily achieve your training goal.

Some of the exercises which can help you tone your muscles and build the strength are pull ups, pushups, reverse crunches, crunches, side planks, lunges, chest expanders, and squats. These exercises normally use the body weight in targeting parts such as the legs, chest, arms, and the core.

Another way is build endurance and toning with use of weights but with more repetitions. If you use heavier weights, ensure you make fewer repetitions, although this activity could add more to your weight if you fail to manage your diet properly.

There are free weights and everyday items, which you can use to substitute free weights including canned goods and water bottles. You may also use ankle weight in performing leg lifts. Try to perform moves like rows, flies, curls, extensions, and triceps kickbacks, as these are free weight exercises.

Moreover, you want to try performing enough repetitions using non-weight exercises or alternatively use the weights that are heavy enough to cause some minor muscle fatigue after you have completed your exercise. Ensure you give time for the muscles to recover after you have had the exercises.

Allowing about 24 hours before you begin the exercises again will ensure that the muscles recover for the next workout. Working out goes hand in hand with diet management. Without managing your diet, no matter how efficient you work out, you may not get good results.

When you are exercising, add more health calories right to your diet in order to make up for those calories that you burn. Ensure you take a healthy diet and make more use of proteins for the muscle build-ups. Work closely with a personal trainer to get more tips on how you can tone those body muscles without losing a lot of weight.

If you are trying to lose weight, moderate physical activity is one thing you cannot do without. Walking is an easier and economical way of helping those who are struggling to lose their weight. A Coquitlam personal trainer can assist you learn how you make the best of walking activity to enable you start shedding off those extra pounds. This physical activity is a preferred form of exercise among people of all ages.

It is essential to make sure that any form of exercise you choose for weight loss, you ensure it is performed regularly. Different exercises are designed for different outcomes and some may be too intense and strenuous for people with excess weight to manage them. There is no need of indulging in exercises that you cannot manage.

Doctors and nutritionists will recommend walking as part of your physical activity when you are undertaking exercise routines for weight loss. But, how does walking help people in managing their weight?

One thing you would want to achieve when losing weight is burning those calories. Walking can be a good choice for those who are beginning their workout routines. Doing an hour of walking everyday can go a long way in burning calories. Coupled with a healthy diet, walking will help in cutting down the extra flab.

However, you need to realize that the number of calories that you are able to burn is proportional to the speed you employ in walking and distance you cover. Besides burning calories, you can take advantage of walking to reduce risks of disease. Since walking will increase the blood circulation, it will help keep the heart related diseases away.

People with increased weight are susceptible to heart disease and other cardiovascular complications. When you walk, you increase the metabolism rate, which also helps in circulation of blood. You can enhance the self-defense of the body by raising its metabolism. In addition, by walking regularly, you are able to increase bone density something that can prevent osteoporosis and some other disorders related to bone defects.

People who walk regularly and persistently are able to significantly reduce the risks of developing disease like colon cancer, breast cancer, and diabetes. Moreover, taking a walk everyday can help energize the body. It will stimulate blood circulation and boost the metabolism activity. You are able to elevate your mood, and perk up the energy levels in body while also regulating the blood pressure and bad cholesterol.

People struggling with weight are also likely to suffer from stress. Taking a walk can act as stress buster. It will allow you to reduce the stress levels, which is healthy in achieving your weight loss goal. The benefits of walking can be equated to the ones you derive from aerobic exercises that help in calming down the nerves. A walk can assist in releasing endorphins, which in turn help stimulate relaxation of the body and mind.

Though relatively a small muscle group, the biceps have gained publicity and controversies as to whether you should give more focus to these muscles. The debate is much dwelled on the muscles appearance and their importance to other relative muscles. A Coquitlam personal trainer can help you gain more understanding on how important these muscles are to the body.

Biceps exercises are made to strengthen the muscles located in front of the upper arms. The name given to these muscles in your upper arm is biceps brachii. There are two main strands of muscles in biceps brachii and they include the long head that is located on the outside of upper arms and the short head muscles located on the inside of upper arms.

Whenever you want to do some pulling motion and you need to curl the elbows, these muscles are solicited to help. When you engage in rotation of the forearms, you also use these muscles. Therefore, biceps exercises need the use of neighboring muscles and particularly those inside forearm muscles and the rear deltoids at the back of the shoulders.

Since upper arms are positioned notably on your body and are quite visible, they are muscles that receive a lot of attention. Bicep muscles may be performed using different fitness equipment but to the least, they can be done using a set of dumbbells. One of the most known form of bicep exercises is actually the dumbbell bicep curl. In this exercise, you use a pair of dumbbells and try to pull them up while curling your elbows.

In order to target the biceps, you need to perform arm curls. For instance, you can perform a basic dumbbell curl exercise by standing and holding the dumbbells in both hands with the arms hanging at sides and palms facing the body. Then you flex the elbows so that you raise the dumbbells. Now, you rotate the forearms as your dumbbells begin to ascend so that your palm faces the shoulders at peak of the movement. Then you now return the weight to the starting point slowly.

During the time you are performing this exercise, avoid moving your upper arms. With standard curls, they will mostly target biceps brachii. When they are performed appropriately, arms curls can help in strengthening the three muscles located in front of upper arms but they might not have an impact on other muscles. Others muscles may typically be engaged as stabilizers during the exercises such as the anterior deltoid.

Want to lift weights to elevate your metabolism but scared of getting bulky??? You’re not alone! I’ve heard this countless of times especially from my women clients. I promise you, lifting weights will NOT create massive bulk, unless you’re making an effort to do so. Women have to try harder than men. Women have small amounts of the muscle building hormone, testosterone. Weight training will not make you bulky, but elevate your metabolism and help tone your hips, buns, and thighs.

To achieve the best results, having a proper ratio of cardio and weight-training in your fitness program is key. In fact doing only cardio and too much of it, will lead to packing on the pounds. Studies show that muscle burns more calories at rest than fat. Cardio will help burn off fat, but it’ll also burn off your lean muscle tissue if you overdo it. Resistance training will help maintain or build more lean muscle tissue, great for your metabolism.

Here are three exercises for the injury free, that I use on my clients to help them tone and build lean muscle tissue. Keep in mind, one size doesn’t fit all. We all have some level of muscular imbalances and have different body types.
You could do these exercises in the comfort of your home with minimal equipment. You’ll need a set of two pairs of dumbbells, one heavy and one light.

Squats with Dumbbells with Calf Raises- This exercise is a great for targeting your gluts, hamstrings, quadriceps, and calves. Start by placing your feet about shoulder width part holding your dumbbells. Next, stick your butt back and chest out, while getting in the sitting position. Finish the movement by standing up and going right into the calf raise. Make sure your knees don’t move forward over your toes.
Bend Over Row with Dumbbells- A great exercise to target your back and biceps. Start with bending over and having your body in the 45 degrees position. Keep your back flat. Once again have your feet placed shoulder width apart. Stay in that position and lift both dumbbells straight up and down.

Pushups with a Twist- Get in the pushup position either on your knees or toes. As you come up, rotate your torso 90 degrees while you lift your right hand up and above. Switch sides. This exercise targets your chest, shoulders, triceps, and core.
If you only have 30 minutes to spare, choose a circuit training style type of routine. Ask your trainer at your local gym, to help put together a personalized program right for your goals and body type.

To your health and fitness success!