While there are many exercises that can help in losing weight, biking is one low impact exercise, which you can use to tone your muscles and burn calories. A bike workout can fit easily in different kinds of weight loss programs. When it is combined with a healthy diet, it can help you reach out your goals. If you want to get the best out of a biking workout, you can talk to a Coquitlam personal trainer who will advise on the best tips to use to obtain the desired results.
Biking is fun and since people should engage in exercises which they love and they can do them persistently, this is one kind of routine, which could be of great help. For you to lose a pound, you probably need to burn about 3,500 calories. Moreover, the longer and more regularly you cycle a bike, the more calories you are able to use, hence lose weight.
Since your legs will supply the power for biking, when you select various routes, it can help strengthen as well as tone the lower body muscles. It is important that you calculate your physical exercise target heart rate. For a man, you need to subtract the age from 220 so that you determine the maximum heart rate, then multiply that number by 0.55 as 0.85 to enable you get your exercising range.
In case of a woman, they need to multiply their age by 0.88 and then subtract the number from 206 so that they determine their maximum heart rate, before multiplying the results by 0.55 and 0.85 in order to get their workout heart rate range.
Try to cycle on flat roads for about five minutes at a low resistance, as one way of warming up your body. Then increase the speed of cycling until you reach a heart rate of about 55 and 85 percent of the maximum heart rate. For the beginner, they would want to remain closer to the 55 percent range. But as their fitness advances, they can climb higher to 85 percent of the maximum heart rate.
Ensure you maintain your biking speed and the heart rate and remain on flat road while cycling for about 30 minutes. You can increase the duration of cycling in line with your fitness improvement. This will allow you to burn more calories. Before you wind up the exercise, make sure you cool down by having a five minutes ride on flat road to gradually slow down the heart rate.
In toning the muscles, you may want to select a road that has a hilly topography and ride up and down. Consider riding within a hill for about 30 to 60 seconds in ascending direction and ride down the same distance. Make sure you repeat the rides up and down for about five to ten times.
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.
Many people think that there is a shortcut to weight loss and they will try all sorts of exercises and even try to use diet pills as ways to battle it with weight gain. However, what such people may not realize is that your shortcut could end being the longest journey to your health as well as fitness goals. A Coquitlam personal trainer will advise you that though there are lots of things in life which one expects to have instant results, weight loss may not be among them.
You may expect to load those web pages fast and your man to hop to your every request but when it comes to losing weight, take it slow. People indulge in weight loss mission with a lot of expectations and some may not be realistic. The question is what will happen when those expectations are not happening.
You may feel downtrodden, frustrated, angry, or even giving up. At times, you may go for shortcuts like using a diet pill or gadgets designed for weight loss to get where you finally want to be. If you ask different people about the fastest way in losing weight, you will probably be bombarded with many answers.
But, from a fitness expert, you will probably not get an answer to that because one of the primary goals of fitness coaches is to ensure that you get safe, permanent, and worthwhile weight loss. You may get a fast weight loss but the chances of gaining your weight back are as high as you lost it.
Some of the typical shortcuts, which you will come across when you are losing weight, are use of diet pills, laxatives, and fat burning supplements. Others are fad diets with very low calories or skipping meals and at times not eating at all. People even use questionable fitness gadgets and programs, which do skeptically, offer amazingly results after a little work.
Try to watch out such methods because they could cost you a lot in losing weight. What may seem as an easy route to losing weight could end up being the longest road to achieving your goal. In essence, there are mainly two roads, which will lead you to a permanent solution when you are losing weight.
Also, realize that there is no shortcut road, which can help you achieve your goal satisfactory. Using pills, fad diets, infomercial gadgets and other methods may only worsen the situation. The road to successful weight loss is first changing your lifestyle by incorporating things like more exercises and the less crappy eating.
Making a change in lifestyle is usually a slow process that will not give immediate results. But many people since they want to see instant results, they will tend to dismiss this method and opt for the fast results. Talking to a personal trainer will help you understand how important it is to adopt healthy lifestyles and make use of exercises for the long-term weight loss results.
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.
Ask any woman who is trying to lose some weight and the answer you will get is that the most immediate area where she would like to shed off the fat is the tummy. Every woman adores having a flat toned tummy. If you discover the nooks and crannies in cutting the belly fat from a Port moody personal trainer, you will be able to achieve greater body shapes and keep the body in good form.
A flat tummy make one look slimmer and more proportionate in shape. It also makes one look taller in addition to fitting clothes better. Getting rid of tummy fat is not just about the appearance and gorgeous look. There is more than that. Studies have shown that people who have a large midriff are close to 3 times more likely to die of heart disease even when they are within the healthy weight range.
The fat that is stored in belly region tend to be more dangerous than the other fat stored in rest of body. That fat increases the bad cholesterol and messes up with your blood sugar. It also increase the blood pressure and risk of having heart attack. That spare tire around the tummy could do you more harm and you should get rid of it.
When doing exercises for wading off the tummy fat, you can try to diversify in order to get good results. For things like push ups consider adopting different variations. Decline push up version is a bit difficult because you have to raise your feet on a bench or box. The box or bench height may be adjusted accordingly in order to either increase or decrease the resistance with use of your body weight.
Push are fun when you discover some of these variations. The clapping push up is one exercise that needs a lot of power. You have to push yourself up using much power in order to allow you clap in midair before the hands touch the ground. It is an exercise that should not be done by a neophyte exerciser because it could pose potential injury to the wrist if your hands do not land on the floor properly.
In terms of diet, you have to ensure you get it correct. Spreading the meals can do some magic and eating some hours before you go to bed to allow for digestion to take place. With small balanced meals, they will help to keep the body metabolism running efficiently. The body will tend to store fat when it feels like it is going to a starvation mode, thus you have to ensure that you eat frequently in small bits, but healthy foods or even snacks.
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!
Do you want to lose 10 pounds or more? Losing your first 10 pounds can easily be done. If you’re already inactive, making a couple of adjustments to your diet and exercise will help you lose your first 10 pounds quickly and effectively. It comes down to calories in, and calories out. No, this doesn’t mean starving yourself to create a deficit in calories. Your body is like an engine; it constantly needs good fuel to keep it running effectively.
I know there’s a ton of information out there on weight loss, which can be confusing and misleading. You don’t need some magic pill or some special gadget that promises you quick weight loss. With quick fixes, you’ll end up gaining the weight back. Yes we’ve heard it time and time again. It’s all about consistent diet and exercise. After all, this is a lifestyle choice.
Here are 7 tips to help kick start your weight loss:
- Evaluate your eating habits-Track your food over 3 days. How many times a day are you eating? Do you have breakfast? What are your portion sizes? Are you an emotional eater? Do you binge under stress? You’ll be surprised at what you come up with.
- Plan your meals- Spend one day of the week to plan your meals for the week. Have meals already premade when eating is inconvenient. This will save you a trip to the local fast food joint.
- Have good sources of protein and good sources of carbohydrates in your diet-Protein feeds your lean muscle tissue which is important for maintaining a healthy metabolism. Add complex carbohydrates and vegetables to your diet, and choose foods low on the glycemic index to stabilize your blood sugars.
- Avoid processed meats- Processed meats are loaded with sodium. Sodium causes water retention which makes you look heavier than you really are.
- Say no to alcohol- Alcohol decreases your fat metabolism and will sabotage your efforts to lose weight.
- Increase your physical activity- Add intervals to your cardio workout and lift weights to rev up your metabolism.
- Have one day of the week to have a cheat meal- Enjoy this healthy lifestyle. Reward yourself and have your chocolate cake once a week.
Try the above tips for the next 30 days and see what happens. Consistency is key.
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