The Top 7 Reasons to Do High-Intensity Interval Training (HIIT)

high intensity interval training
High intensity interval training

Are you wondering if High-Intensity Training (HIIT) will be of benefit to you? To that question, my response is this.

If your goal is to get or stay lean and sustain your cardiovascular health, you don’t have to grind out a single lengthy session of exhausting cardio.

Ever.

That’s right.

  • Goodbye to tedious jogs.
  • No droning away on one of the hamster wheels in the gym.
  • Stop sacrificing hours and hours every week.

If you know what you’re doing (and you will begin by the completion of this article), you can get further out of doing a lot less cardio than you think.

If you learn what you’re doing with your diet, you don’t require to exercise more than 4 to 6 hours per week to get as lean as you’d desire.

Yes, just 3 to 5 hours of resistance training and 1 to 2 hours of cardio per week is more than adequate.

Hence, in this article, I’m going to describe five reasons why high-interval intensity training is the cardio of choice. It’s mostly a bit of a “secret weapon” for getting and staying lean.

Let’s start with a straightforward description of what high-intensity interval training is

What Is and Isn’t High-Intensity Interval Training

High-intensity interval training (HIIT) comprises short bursts of vigorous exercise interspersed with periods of low-intensity activity or rest. The idea is that you could burn the same number of calories in a shorter period.

Odds are you probably knew that, but it leaves you with some critical issues, such as…

  • How “intense” do the high-intensity intervals need to be in terms of effort and time?
  • How much and how long should you rest?
  • What duration should the workouts be?
  • How often should you perform HIIT workouts?

Basically: what passes as a HIIT workout, and how do you get the most out of this kind of training?

Well, let’s find out.

When you begin to look into research on HIIT, you’ll frequently find that exercise intensity presented in terms of percentage of VO2 max. V02 max is the maximum rate of oxygen consumption while exercising and is an essential factor in deciding one’s endurance during more lengthy bouts of exercise.

What you’ll discover in most studies that show the advantages of HIIT is that subjects achieved between 80 and 100% of their VO2 max throughout the high-intensity periods of the exercise routines.

The percentage of V02 is helpful to know but not very beneficial because the VO2 max is hard to approximate while exercising. It’s difficult to tell with any confidence whether you’re at, let’s say, 60 or 80% of VO2 max without being attached to a metabolic cart.

A more effective way of prescribing intensity in your HIIT training is thinking with your Vmax. Your Vmax is the speed where breathing becomes difficult, and you perceive that you can’t bring in as much air as your body desires. It’s about 90% of your “all-out” effort.

The initial thing to grasp is your goal throughout your high-intensity intervals is to exercise at your Vmax.

That is, you need to get moving quickly enough that your breathing becomes difficult, and you can’t completely suck in air as soon as you desire to. You need to maintain that speed for some time.

As you can guess, this requires a significant amount of effort. Think to sprint, not jog.

Repeatedly reaching and sustaining this level of effort is the whole purpose of high-intensity interval training.

If you don’t do this–if you can engage in a conversation on the phone during your “high-intensity” periods–you’re not executing HIIT.

The next thing to know is the cumulative amount of time you exercise at your Vmax defines the effectiveness of the HIIT workout.

If your workout builds up just a few minutes of Vmax exertion, it’s not going to be as productive as one that includes double that amount.

The proper amount of time of Vmax exertion is just a matter of correct workout programming. The factors at play are the duration and intensity of both your high- and low-intensity intervals and of the workouts as a whole.

We’ll discuss more how to design an effective HIIT method soon, but first, let’s chat a bit more about the advantages of this style of training.

HIIT Burns More Fat in Less Time

If a supplement or workout or claims to be a “timesaver” for increasing muscle or losing fat, it’s likely untrue.

Well, high-intensity interval training produces the goods. It’s significantly more time-efficient for losing fat than traditional “low-intensity steady-state” cardio (LISS).

HIIT is a time-efficient way to exercise (5758). Numerous studies indicate that HIIT can reduce body fat even with the short time commitment (161718).

For instance, a study conducted by The University of Western Ontario had subjects exercising for six weeks. The subjects were performing workouts consisting of just 4 – 6 30-second sprints in a workout burns more fat over time than workouts composed of 60 minutes of incline treadmill walking. (13).

If you add it up, that’s pretty impressive. 17 to 27 minutes of high-intensity interval training resulted in more fat loss than 60 minutes of traditional bodybuilder cardio. This study wasn’t a one-off occurrence, either–these results have been replicated in quite a few other studies as well.

Such as those conducted by East Tennessee State UniversityLaval UniversityUniversity of New South Wales and the Baylor College of Medicine have shown that shorter, high-intensity cardio sessions result in more significant fat loss over time than more extended, low-intensity sessions. (9101112)

You don’t need to do more than a couple of hours per week to enhance fat loss, with each session being only 20 to 30 minutes long.

HIIT delivers benefits comparable to twice as much moderate-intensity exercise despite working out for a shorter period (5960).

Regardless of what exercise you perform, high-intensity intervals should involve short periods of intense training that cause an increase in heart rate (61).

The science is precise: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go.

Although the exact mechanisms behind this advantage aren’t fully understood yet, scientists have isolated several factors. Research shows that HIIT…

  • boosts your metabolic rate for up to 24 hours,
  • increases insulin sensitivity in the muscles, which helps your body better absorb and use the food you eat (preferably than store it as fat),
  • enhances your muscles’ ability to burn fat for energy,
  • raises growth hormone levels, which aids in fat loss,
  • spikes catecholamine levels, which are chemicals that move fat for burning,
  • and decreases post-exercise appetite, which helps deter overeating.

The benefits of HIIT for weight loss appear modest even under more carefully controlled conditions. A meta-analysis of thirty-nine studies found that people only lost about a pound of fat a month,3237, which is no better than when engaging in a continuous, moderate-intensity activity. The HIIT required about 40 percent less of a time commitment. The HIIT participants achieved in about an hour and a half a week what took the medium-intensity groups closer to two and a half hours—namely, no change in weight, but a loss of a few pounds of body fat over a few months and one inch off the waist.

  1. Have people run a mile at a six mph pace in ten minutes versus walk a mile at about a three mph pace in twenty minutes. What you find is that the runners burn roughly 110 calories compared to 90 calories used by the walking group. The afterburn benefit of higher-intensity activity then increases this. During the recovery days, the running group burned about an additional 50 calories compared to more like 20 calories in the walking group. Thus in total, the runners beat out the walkers by about 50 calories and did so in half the time.

HIIT Burns Calories Fast

You can burn calories quickly using HIIT (67).

One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.

The researchers found that HIIT burned 25–30% more calories than the other forms of exercise (8).

There was an increase in calories burned because HIIT allows you to spend less time exercising and burn about the same amount of calories.

High-intensity interval training may help you burn more calories or burn the same amount of calories in a shorter amount of time than traditional exercise.

HIIT Provides Health Benefits

High-intensity interval training has indicated that it provides the benefits of longer-duration exercise in a much shorter amount of time. The benefits don’t stop there; it may also offer some unique health benefits (1).

A significant amount of research demonstrates that it can reduce blood pressure and heart rate and in obese and overweight people (22).

One study found that HIIT on a stationary bike for eight weeks decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure (23).

Some research is revealing that HIIT may even reduce blood pressure more than moderate-intensity exercise (24).

However, it doesn’t seem to change blood pressure in individuals with normal-weight individuals and healthy blood pressure (22).

HIIT can reduce heart rate and blood pressure, primarily in obese or overweight individuals with high blood pressure.

HIIT Reduces Blood Sugar

High-intensity interval training programs lasting less than 12 weeks can reduce blood sugar(2225).

A summary of 50 different studies found that HIIT reduces blood sugar and improved insulin resistance more than traditional continuous exercise (26).

The effectiveness of HIIT has ar with people who have type 2 diabetes regarding improved blood sugar (27).

High-intensity interval training may be beneficial for those needing to lower blood sugar and insulin resistance. These improvements are seen in both diabetic and healthy individuals.

High-Intensity Interval Training Help With Weight Loss

The benefits of HIIT for weight loss are shown under carefully controlled conditions. A meta-analysis of thirty-nine studies discovered that people lost about a pound of fat a month, which is similar to when people perform a continuous, moderate-intensity activity.

The HIIT required about 40 percent less of a time commitment. HIIT participants achieved in about an hour and a half a week what took the medium-intensity groups closer to two and a half hours—specifically, no change in weight, but a loss of body fat over a few months and one inch off the waist.

Another study found that performing 20 minutes of HIIT three times per week lost 4.4 pounds (2 kgs) of body fat in 12 weeks without changing their diets (15). There was also a 17% reduction in visceral fat,

For obese and overweight people, HIIT is an effective method for fat loss (1920). One study looked at 424 obese and overweight adults and 13 experiments. The study showed that both traditional moderate-intensity exercise and HIIT could reduce waist circumference and body fat (14).

HIIT Helps To Preserve Muscle and Strength

When you’re dieting for fat loss, your primary goal after, well, losing fat, is saving muscle. And when it comes to muscle preservation, cardio has a bad reputation.

Some of this is justified. Research has revealed that the longer your cardio sessions are, the more they reduce strength and hypertrophy–but that doesn’t mean you have to fear cardio.

There are four easy steps you can take to maximize fat loss and minimize muscle loss:

1. Use an aggressive but moderate calorie deficit.

2. Eat a high-protein diet.

3. Eat a low-fat diet.

4. Eat a high carb diet.

5. Do 3 to 5 hours of resistance training per week.

6. Keep cardio to a minimum.

The reasoning behind point #6 is this: As a general rule, the fewer cardio you do, the more muscle you’ll maintain while in a calorie deficit.

You can do no cardio at all and lose fat, but this will only get you so far.

If you want to get lean (sub-10% for men and sub-20% for women), there’s a point where you have to incorporate cardio in your routine to continue losing fat. And the leaner you want to get, the more aid you’re going to need from cardio.

And so the predicament: you need to use cardio to increase your daily energy expenditure and fat loss. You also need to keep it to a minimum to best preserve muscle. How do you go about this?

Most people want to be lean more than they want to preserve muscle and don’t know of any other alternative. They choose the Dark Side: hours and hours of exhausting cardio every week to burn both fat and muscle away.

Couple this with very-low-calorie dieting, which is all too familiar, and you have a perfect storm of agony and muscle loss.

Studies have shown that the longer your cardio workouts are, the more they impair muscle growth and strength. Your better off doing shorter cardio workouts to preserve strength and muscle. (29)

The benefit of high-intensity interval training is that it allows for a quick workout that burns more fat.

The cardio you perform has the ability to affect the gain in size and strength with weightlifting, according to research conducted at Austin State University. The subjects that walked and ran increased less strength and size compared to those that cycled. (29)

A simple method is to do 4 to 8 sets of explosive exercises on a stationary bike, treadmill, rowing machine or elliptical trainer for 30 seconds at 90 to 100 percent of maximum effort. Rest three to four minutes between sets so that you recover fully…

HIIT Helps Curb Cravings

The overeating is the biggest enemy of fat loss, and the biggest temptations to overeat are hunger and cravings.

Overeating becomes particularly problematic as you get leaner, and your “margins for error” with your calorie intake become very slim.

Well, while they claim that low-intensity cardio stimulates the appetite and leads to higher food intake is probably not trueResearch shows that HIIT, in particular, can cause changes in the brain that decrease hunger and the desire to eat and increase fullness from food consumed.

Anything that improves dietary compliance is a boon to your fat loss regimen, and HIIT does just that.

How to Create the Optimal HIIT Routine

Alright, let’s now talk about creating the right HIIT workout for you.

There are five aspects to this that we need to consider:

  1. Type of cardio.
  2. Duration and intensity of the high-intensity periods.
  3. Intensity and duration and of the rest periods.
  4. The duration of the workouts.
  5. Frequency of the workouts.

Let’s look at each point separately.

The Best Types of HIIT Cardio

While you can use HIIT principles with any type of cardio, if your goal is to preserve muscle and strength, your best choices are biking, rowing, and sprinting.

Research shows that the type of cardio you do has a significant effect on your ability to gain strength and size through weightlifting.

What scientists found is the more a cardio exercise mimics the movement used in hypertrophy movements, like the squat, the less it diminishes strength and muscle mass.

In the study mentioned above, the subjects that bicycled in addition to the weightlifting program gained more strength and size than those that ran or walked, and they assume this was because the cycling movement emulates the squat.

Keep in mind this is a trivial point of optimization. If you can’t or don’t want to bike, row, or sprint, use whatever style of cardio you enjoy most–swimming, jump roping, Stairmaster, and so forth. It’s not going to eat your muscle away.

It’s also worth saying that you want to adjust your speed in your training more than the resistance settings offered by various machines. The goal of HIIT is to go fast and hard, not slow and hard.

How Long and Intense Your High-Intensity Intervals Should Be

As you now know, the total amount of minutes spent at Vmax is the critical factor in determining the effectiveness of your HIIT workout.

A short time at this almost-all-out level of exertion results in a “kinda-high-intensity” workout and too much may lead to fatigue and overtraining. So let’s make sure you get both of these things correct.

First, just to reemphasize, the intensity target is Vmax, which is the speed where breathing becomes difficult. You feel like you can’t bring in as much air as your body desires. It’s about 90% of your “all-out” effort.

Don’t build-up to this effort when you start a high-intensity interval. Give it everything you’ve got from the beginning. Your breathing should be laboured within 10 to 15 seconds.

In terms of duration of high-intensity intervals, 50 to 60% of Tmax is sufficient if your goal is losing fat and improving metabolic health.

In case you don’t remember, Tmax is the amount of time you can go at your Vmax speed.

Thus, for example, I find that I can bike at Vmax for about 3 minutes before having to stop (Tmax of 3 minutes). Therefore, my high-intensity intervals are 90 to 120 seconds long (yeah, it’s challenging!).

For your intervals, you can either test your Vmax (all you require is a stopwatch) or, if you’re brand-new to HIIT, begin with 1-minute high-intensity periods.

If your goal is also to enhance your conditioning, then you will need to make your workouts progressively harder.

The purpose of this is as you get fitter, your Tmax is going to increase. And as it advances, the duration of your high-intensity intervals will need to increase if you want to continue growing your cardiovascular capacity.

As you can imagine, these workouts can get pretty intense for seasoned athletes. In three HIIT studies performed with highly trained cyclists, high-intensity intervals were 5 minutes long (and enhanced their performance).

In contrast, other research conducted with endurance athletes observed that 2- and 1-minute intervals weren’t enough to improve performance.

How Long and Intense Your Low-Intensity Intervals Should Be

Begin with a 1:2 ratio between high- and low-intensity intervals. For instance, 1 minute at high-intensity and 2 minutes at low.

As your fitness improves, you can work to a 1:1 ratio.

Your rest times should also be active recovery, where you continue to move, not sitting or standing still.

Studies have revealed that active, not passive; recovery is advantageous for attaining Vmax throughout the high-intensity periods. Active recovery helps to evoke the adaptive response to the exercise that we’re trying to achieve.

How Long Should Your HIIT Workouts Be?

The fantastic thing about HIIT is how much you get out of comparatively small amounts of it. That said, it can be stressful on the body, which implies you don’t want to overdo it.

Begin your workouts with 2 to 3 minutes of low-intensity warm-up and then do 20 to 25 minutes of intervals accompanied by 2 to 3 minutes of cool-down, and you’re finished.

There isn’t any need to do more than this in each workout.

How Frequently Should You Do HIIT Workouts?

How frequently you workout depends on your goals and what other types of exercise you’re doing.

I’ve noticed that 4 to 7 total hours of exercise per week is plenty for losing fat quickly and efficiently. Optimally you will combine resistance training and HIIT, which is best for both losing fat and preserving muscle.

When I’m cutting, I like to do 4 to 5 hours of weightlifting and 1.5 to 2 hours of HIIT per week. Weightlifting and HIIT allow me to get as lean as I’d like without burning out and suffering the consequences of overtraining.

The Bottom Line on High-Intensity Interval Training

Whether you want to lose fat or enhance athletic performance or both, you want to incorporate HIIT in your workout routine.

Heed the advice in this article, and you’ll receive all its benefits and avoid its only drawback. For example, the potential for overtraining due to the added stress it puts on the body.

7 Benefits of Hiring a Personal Trainer In North York

Personal trainer North York
Personal trainer North York

Several things may initially turn off people from using a personal trainer in North York, like price or the daunting image of them pushing clients to near breakdown. The advantages, however, of using a personal trainer North York should be scrutinized because they’re abundant.

There are several benefits to using a personal trainer in North York. 

There are personal trainers in North York to fit every personality and fitness type, be that aggressive “tough love” motivation or kinder, nurturing support. 

A personal trainer’s goal is to assist their clients in achieving specific fitness goals sufficiently, efficiently, and without injury. 

Understanding the inherent benefits of a personal trainer can help you decide if the financial investment is worthwhile.

1. An In Home Personal Trainer in North York Define Fitness Goals

A personal trainer helps you set individual fitness goals and designs a roadmap to get there. They take into account your current level of fitness and consider what you ultimately want to achieve. 

A professional will help you concentrate on smaller goals that are specific and realistic; they’re more attainable, setting you up to achieve the larger, more audacious goal.

The personal trainer also helps assess your progress toward those goals and can hold you accountable, according to the Australian Institute of Fitness.

2. A Personal Trainer North York Create a Personalized Workout

Personal trainers create a specific workout plan just for you based on the goals you want to achieve. 

Thes plans aren’t a one-size-fits-all workout routine you’d find in a book or magazine. 

A personalized plan tailored to your goals wants and allowances for your current physical condition and medical background. 

Your trainer can make adjustments to the program if you have an injury, bad back or knees, or objection to something like water.

3. Personal Trainer North York Teaches Proper Form

An expert trainer teaches the proper way to perform each exercise movement in your routine, says ACE Fitness. They demonstrate the action, coaches you through it, and corrects any problems with your posture or technique.

Learning how to perform exercises properly decreases your risk of injury and increases the movement’s effectiveness. 

When you can perform a move the right way, it raises the likelihood that you’ll do it on your own at home or the gym after your training sessions.

4. Motivation and Celebration

Motivation is often difficult to maintain when you exercise on your own. 

Regular sessions with a personal trainer create accountability, which is a real motivator not to let down yourself or them. 

But there’s also something to be said for feeding that part of our brain that craves praise.

Hearing a In home personal trainer in North York praise your consistency, progress, or even proper technique can be a real boost when you feel like throwing in the towel.

5. A Trainer Holds You Accountable

If you lack commitment or self-motivation, a personal trainer in North York could be vital in getting your new fitness routine off the ground, says the University of Wisconsin Health.

When you exercise on your own, it is easier to skip a session here and there or fall off the wagon entirely since there’s no one to hold you to your actions. When you work with a trainer, whether you don’t want to lose the money or don’t want to let them down, you’re far more likely to show up and do the work.

6. Complacent No More

If your workouts have previously felt complacent, an experienced trainer ensures you won’t be bored anytime soon. They teach a variety of exercise methods, and with some trainers, no two sessions will look the same.

Between machines, bodyweight exercises, free weights, and props like balls and straps, there’s no end to the combinations you could be working on. 

Personal Trainers North York also helps you to make modifications as your fitness level improves to ensure continued progress.

Modifications prevent plateaus or the feeling of being stuck in the same old routine.

7. Efficiency and Efficacy

An expert personal trainer will make the most of your workout time, which enhances the effectiveness of your exercise program. 

Making the most of your time is especially useful when you have a limited amount of time to exercise. 

They’ll know how to optimize every minute you have available in the gym to get the most massive burn for your buck.

Why Hiring a Personal Trainer In Brampton Is Worth the Money

Personal Trainer Brampton
Personal Trainer Brampton

Do you desire to hire a personal trainer in Brampton to assist you in getting into shape, but wonder if you should spend the cash?

Working with a trainer can accelerate your fitness level much faster than working out by yourself.

Here are six reasons why hiring an expert personal trainer is an excellent investment.

1. Person Trainer in Brampton provide motivation and accountability 

Do you want to meet your trainer and inform them that you didn’t work out yesterday? 

Sure, you can receive this accountability from a dedicated companion who works out with you, but this is the trainer’s job. They have a vested interest in knowing that you perform your workouts.

Furthermore, if you’re paying a trainer, do you want to slack off and feel like you aren’t getting your money’s worth? Money spent is an exceptional motivation to work out.

2. Personal Trainers in Brampton provide expertise

A great personal trainer will observe to ensure that you are doing the exercise properly to maximize your result and work for the intended muscle group.

A trainer carefully watches you and fixes minor errors in form as you make them. 

They assure you that sometimes the smallest tweak to an exercise will alter the muscle targeted, and you can tell the difference when you follow their instructions.

Making small tweaks can be hard to do on your own, or even from watching a video. Usually, most people are not even aware of a mistake in form. Consistently performing an exercise improperly can lead to getting injured.

3. An excellent personal trainer in Brampton will push you past your comfort zone

A trainer will push you harder than you will push yourself but prevent you from moving ahead too quickly.

If you’re anything like me, you work out until you feel uncomfortable. Then you alter the movement or stop altogether. A skilled trainer knows how to push you beyond your comfort zone and when to stop before you get an injury.

Expert trainers know alternative exercises if you have difficulty with one or if you have an injury to work around. Sometimes a modified version of an exercise is required, depending on your fitness level. A good trainer will expertly pick an exercise for you.

4. A trainer helps you recognize and reach goals

As you establish your goals, they help you to attain them. A trainer encourages you by noticing improvements that you haven’t considered. 

Noticing improvement is helpful when discouragement tries to set in.

5. A Personal trainer Brampton will personalize your workout

Quality trainers know how to customize a workout based on your strengths, weaknesses and goals.

A trainer can help you increase your cardio endurance with a running interval plan. 

If one of your goals is to do more push-ups, your trainer is including several types of difficult push-ups in your sessions.

 These extra push-ups will quickly enable you to increase your strength and move toward more push-ups.

6. An In Home Personal Trainer in Brampton can reduce the chance of injury

An injury can derail a workout program and cause so much discouragement that you could lose momentum and determination to continue. 

A good in home personal trainer in Brampton will help you to perform exercises correctly so that you won’t injure yourself.

For example, if your knee begins to act up, your in home personal trainer Brampton may have you cut back on running intervals and ride an exercise bike on some days.

They may also point out that you may be developing an imbalance between your quadriceps and hamstring muscles, which can lead to knee injuries. 

If your quads are stronger than your hamstrings, they will begin targeting hamstring strength. These are things you may not have known how to do.

How to locate a Personal trainer in Brampton

If you’re convinced that you would benefit, here are some things that you should look for in a qualified personal trainer in Brampton:

  • Make sure to hire a personal fitness trainer who has obtained certification from a legitimate licensing organization. The American College of Sports Medicine is considered the gold standard of certification. 
  • The American Council on Exercise is another excellent certification organization. Your trainer should have expert qualifications, and these organizations help to guarantee that by teaching biomechanics, anatomy and physiology, specifics on form and muscle groups, and fitness examination techniques. 
  • Can your in home personal in Brampton trainer customize workouts to your particular needs? Some trainers are more skilled at this than others. If you aren’t receiving unique customization, you might as well take a class at your local gym. That personalization is a significant advantage that you get with a trainer.
  • Check their style. Does the personal trainer Brampton have a military-style or a more encouraging demeanour? One method or another might work out better for you. Some trainers offer their first session with you for free to see if they will be a good fit for you.
  • Make sure the trainer checks your health history and customizes your workouts based on any previous injuries or health issues.
  • Is your trainer focused on you during the workouts? If your trainer is looking at a watch or checking their phone, they are not focused on you. You are paying for their time and energy. Make sure you get that.

How much can you expect to pay? The personal trainer cost at A Better You range from $65 to $95 based on the personal training packages.

Hiring a personal trainer in Brampton might seem like a luxury if you are on a tight budget. However, if you want to receive the most out of your workouts, a trainer is an excellent investment. 

The improvement in your health and fitness levels can have long-term benefits in quality of life and even reduced health care costs. That sounds like an incredible investment plan.

Reasons to Consider Hiring a Personal Trainer in Oakville

Personal trainer Oakville
Personal trainer Oakville

If you’re just beginning with an exercise program or you don’t see results with your current routine, a personal trainer in Oakville can provide you with the help you need. 

Knowing how you can benefit and whether it will be worth the investment can help you choose whether this is an exceptional choice for you.

There are many reasons people work with a personal trainer Oakville. Some desire an individualized program so they can lose weight or get in shape, while others just need to be held accountable for their workouts. 

Wherever you are on your exercise journey, a personal trainer in Oakville may be just what you need to reach your fitness and weight loss goals finally. 

See if these 10 reasons to get a personal trainer agree with you.

1. A Personal Trainer in Oakville If You aren’t seeing Results

If you’ve been exercising consistently for many weeks or months and aren’t losing weight or attaining your goals, hiring a personal trainer Oakville may be the right choice.

Here are a few of the things a good trainer can do:

  • Look at your current program to search for ways to improve or change your workouts to make them more productive and effective.
  • Push you a little harder: Frequently, people don’t see results because they’re not working as hard as they could. It’s easy to take it easy when you’re by yourself, but having someone there to challenge you may make a difference in the scale.
  • Examine your goals: They can also help you figure out if your goals are realistic.
  • Hold you accountable: They might work with you to establish weekly goals and check-in routinely to see how you’re doing.
  • Help you stay motivated to exercise: Knowing you have an appointment with a professional can help you stay on track during the week.
  • Teach you how to lift weights and do other exercises: Too often, people focus on cardio to lose weight, but you need strength training and core training as well. These are things a trainer can teach you how to do the correct way.

You may even find that you are getting results, just not in the way you anticipated, something a trainer may see more clearly from the outside.

Sometimes you just need several weeks to get new ideas for exercises and workouts. Then you can go out on your own.

2. You Don’t Know Where to Begin

If you’re new to exercise, you recognize how complex it is, and we’re not born with the information on how to do it. 

When facing the assignment of setting up a complete exercise schedule, you may feel so overwhelmed you don’t do anything.

Trainers know everything that goes into an entire program: Cardioweight training, and flexibility training. 

And then there are all of the details you have to figure out what activities to do to how to fit it all into a hectic schedule.

If you have no clue what you’re doing, a trainer can help you:

  • Decide on the right activities for you: Maybe you don’t even perceive what would work for your body, schedule or available equipment. A trainer may be able to recommend actions that fit with all of those areas.
  • Help you put together a reasonable program: A trainer can help guide you in precisely how to start and how much exercise you can manage at first.
  • Help you with the basics: The workouts are based on the FITT principle, meaning you choose the frequencyintensity, time and type of workout you’re doing and manipulate those components over time. 
  • A trainer can assist you in navigating all of those things, showing you how to:
  • Figure out how hard to work during exercise and how to observe your exercise intensity
  • With weight training, they will teach you how to pick exercises, weights, reps, and sets.
  • Use various tools like a heart rate monitor or activity tracker to improve your workouts.
  • Help you with your schedule: frequently, this gets the most confusing. A trainer can sit down and help you go through your calendar and decide when you can work out, and what you’ll do on the days you’re not working with a trainer.
  • Help you maximize your time while keeping you within your limits so you don’t exceed it.

3. You’re Bored With the Same Old Workouts

If you’re an experienced exerciser, maybe you haven’t considered working with a personal trainer in Oakville. 

Nevertheless, it can be an excellent choice if you need some variety in your workouts. 

It’s easy to fall into a workout rut, performing the same workouts over and over.

Not only is this monotonous, but it can also lead to weight loss plateaus, overtraining injuries, and burnout.

Here’s what a trainer can do for you:

  • Bring a fresh outlook to your workouts: A trainer is coming at this with an objective eye and may notice some things about your program or workouts right away that can make them more exciting and fun.
  • Bring new ideas to the table: Trainers are experienced in all kinds of workouts like:
  • Circuit training
  • High-intensity interval training, such as Tabata training.
  • Utilizing different methods of strength training like supersets, pyramid training and more.
  • Help you explore new equipment: There are new pieces of equipment coming out all the time like the Kamagon Ball, which is filled with water to challenge your body differently.
  • Help you set new and more challenging goals.
  • Push you harder than you push yourself

A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. 

Even if you just do a few sessions or meet every few weeks, you’ll find it stimulating to have new workouts and new exercise gadgets to play with.

4. You Need to Be Challenged

If you feel like you’re stuck or you’re ready to take your training to the next level, an experienced personal trainer can come up with new ways to challenge yourself.

A personal trainer Oakville can:

  • Help you challenge your limits: One way to push past plateaus is to lift heavier. A trainer can be there to help you determine the right weights and spot you for the more challenging exercises.
  • Workout with you: Another option you may have is having the trainer engage in the workout with you, adding a competitive element to your workouts. 
  • Help you find and train for competitive events: Maybe you want to run a race or do one of those crazy races like the Tough Mudder, where you run through an obstacle course. Perhaps some local events where you have to dig deep to find your strength.

You’ll find it’s difficult to slack off with a personal trainer Oakville standing over you, telling you to do just…one more rep. 

You may even find hidden strengths you never knew you had, which can motivate you even more.

5. You Want to Learn How to Exercise on Your Own

If your goal is to design your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit. An In home personal trainer in Oakville will show you the right way to exercise. 

This is particularly true if you’re new to strength training and need to practice the exercises.

In this case, here are just a few things a trainer can do for you:

  • Teach you about the muscles in your body and how they work: This is crucial if you’re going to be working out at home or at the gym on your own.
  • Teach you exercises that target those muscles: This knowledge is gold, especially for the home exerciser. Knowing a variety of exercises allows you to design your own workouts when you’re ready for a replacement.
  • Teach you how to lift weights: How often to lift weights and how to determine your weights, sets, and reps. An In home personal trainer in Oakville may be able to create a variety of workouts for you to continue doing when you’re ready to go out on your own.
  • Show you good form: To get the most out of your workouts and avoid injury, you need to do each exercise correctly. A trainer can offer cues to help you get your body into the right position, so you’re performing the moves correctly.
  • Be an available resource: Even if you stop training, you still have that person as a resource. Most trainers are okay with you contacting them from time to time for advice, and you can always go back to training at any time.

6. You Need Accountability and Motivation

Motivation comes from all kinds of places, both internally and externally. You may have some intrinsic reason to exercise, such as wanting to be healthier or to get off your high blood pressure medication.

But, you also need extrinsic motivators to keep exercising, such as wanting to lose weight to look better in a bathing suit or for your high school reunion. A personal trainer can become that motivator.

By hiring a trainer, you’re creating motivation in a variety of ways such as:

  • Financially: You’re investing money into reaching your goal, so just showing up for your sessions, so you don’t lose that money may be enough to keep you going.
  • With your time: You’re not just investing money, you’re investing your time as well, a precious resource we all want to protect. That may add to your motivation to exercise.
  • Having a standing appointment: There’s nothing like a regular standing appointment to get you in gear for a workout. You don’t want to disappoint the In home personal trainer in Oakville or yourself.
  • Accountability: You know your trainer will probably ask about your week. He or she will want to see if you did your workouts and how your diet is going. Knowing that may make it harder to skip your workouts.

7. You Have a Specific Illness, Injury, or Condition

If you have some specific injury or condition, your doctor may want you to exercise. But how do you do that if you’re in pain or have to work around an injury?

That’s where an experienced trainer comes in. A personal trainer in Oakville works with all kinds of people, and many of them may have specialties that allow them to work with clients with special needs.

Just some things your trainer may be able to help you with:

  • Exercising with arthritis
  • Exercise with heart disease
  • Exercising with diabetes
  • Dealing with old or chronic injuries
  • Helping overcome back or neck pain
  • Helping to increase your balance, core strength, and stability if you’ve had a fall or need to work on those areas.
  • Helping you come up with a plan if you’re pregnant or ​want to become pregnant
  • Creating a program that works on the areas you need without re-injury or other issues.

Just some things to think about before going this route:

  • Always talk to your doctor and get clearance for exercise. If you have a condition, your trainer may require it before he or she will train you.
  • Work with your physical therapist if you have one. Your trainer may want to get in touch with your physical therapist to find out what exercises you should or shouldn’t do.
  • Make sure your trainer is experienced with your condition. Ask about any classes or certifications he or she has taken to make sure that the trainer knows what they’re doing.

8. You’re Training for a Sport or Event

An experienced personal trainer Oakville can be a massive help if you’re into a specific sport or your training for a future event.

Whether you’re a golfer, a runner, or into cycling, there’s likely a trainer out there who can help you raise your game.

Just make sure they have specific knowledge in something like sports conditioning or some other related field.

  • Come up with the right workouts: A sports conditioning trainer knows what exercises you need to do for, say, golf or basketball. He or she can come up with workouts to strengthen the areas you need to work on while avoiding overdoing it.
  • Come up with a good training schedule: Training is about more than just workouts. It’s also about having the right amount of recovery time. An In home trainer can help you create a schedule that allows you to get the most out of your body while allowing it to heal and recover.
  • Help with avoiding injury: One main concern with sports is that making the same motions over and over again can often cause an overuse injury. A trainer can help you with cross-training, so you work other muscles in your body, allowing the other muscles to rest or work differently.

9 You Want Supervision, Company, and Support Throughout Workouts

Some people know how to exercise, and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision.

A trainer can be useful in this situation for:

  • Being a spotter: If you’re lifting hefty weights, a trainer can help keep you secure and can help you rack back your weights.
  • Keeping you in line: If you identify that you slack off on your own, a trainer automatically makes you work harder just because you know they are right there observing.
  • Making you exercise: Maybe you find it difficult to exercise on your own, but having someone arrive at your door pushes you to get out and do something.
  • Being a workout buddy: You may need something more than just someone showing you what to do. Possibly someone who will not only lead you through workouts but do stuff with you, so you’re not exercising by yourself. 

10 You Require a Workout at Home

If you’d prefer to exercise at home, but you don’t possess a lot of equipment or aren’t sure how to use whatever you have, in-home personal training is a great choice.

In home personal trainers in Oakville offer that option, and you’ll encounter lots of benefits like:

  • Convenience: You don’t have to prepare a bag or drive to the gym. The in home personal trainer Oakville comes to your location at a time that works for you.
  • Privacy: Not everyone feels comfortable to work out in front of people at the gym. Working out in your private space can be more comfortable and make you feel less self-conscious.
  • Discovering how to workout at home: Many of us have things like resistance bands, dumbbells, and an exercise ball, but you might not know how to utilize them in your environment. A good trainer can teach you how to use that equipment as well as others you may not have considered —a staircase, your couch, a chair or even paper plates.
  • Variety: A trainer can also alter your workouts as often as you like, so you never get bored.
  • Equipment ideas: They may bring equipment but also make recommendations for equipment that will help you attain your goals.

11. Look for these in a Personal Trainer

Most commercial gyms have personal trainers and offer beautiful packages for personal training. 

The cost will vary depending on where you live and your trainer’s knowledge and education. 

Typically, the cost will be anywhere from $50 to $100 a session. Look for these qualities and credentials:

  • Qualifications and certification: A personal trainer should be certified through a legitimate personal training organization, such as ACSM, ACE, IDEA, YMCA, or NSCA. Your trainer should have an updated certification in CPR and first aid.
  • Business policies: The trainer should possess liability insurance and provide a copy of policies and procedures for services, cancellations, costs, and refunds.
  • Experience: Make sure your trainer has the experience, especially regarding your goals. For instance, if you’re a bodybuilder, you want someone proficient in that area.
  • Specifics: If you have a specific medical problem, impairment or condition (such as being pregnant, difficulty getting pregnant, heart problems, diabetes, etc.), make sure your trainer has knowledge in these areas and will work with your doctor.
  • A great listener: A skilled trainer will listen carefully to what you say and make sure he understands your goals.
  • Attention: A good trainer will be concentrated only on you during your sessions.
  • Tracking progress: A good trainer will regularly assess your progress and change things if necessary.

What a Session Is Like

Each session typically lasts about an hour. The first meeting is devoted to assessing fitness level, body measurements, exercise, health history, and goals. 

Be ready to step on the scale, have your body fat tested, and answer particular questions about your goals. 

After that, you’ll fill each session doing cardio, weight training, flexibility, or other activities depending on your goals. 

Your trainer will teach you how to do the exercises, help you understand how much weight to use, and give you tips for getting the most out of each exercise.

Your trainer should present you with workout routines, track your progress, and adjust your workouts as needed to help you reach your goals.

Advantages of Training with an In Home Personal Trainer in Mississauga

Personal trainer Mississauga
Personal trainer Mississauga

What if you could workout at home with an In home Personal Trainer in Mississauga.

In reality, with the health and fitness industry booming, lots of people have chosen to become a personal trainer and get a personal trainer certification.

They’ll arrive at your house and present a fully-personalized workout schedule without you having to enter a gym.

While this kind of personalized coaching service can sometimes be expensive, there are loads of benefits to it, too!

By training at home with a personal fitness trainer, you won’t need to get all the equipment!

What other advantages are there to working with a personal trainer in your home?

Do You Need Special Equipment to Train in Your Home?

What if your home turned out to be the most fabulous gym ever?

This isn’t a question we often examine as we usually think that our homes aren’t the most suitable place to work out.

Yet, with a bit of imagination, you can do some remarkable things with the numerous rooms in your house.

If you’re looking to get in shape, you’ll probably require some weights.

Do you need special equipment to work out at your house?

This depends on the kind of sessions you’re requesting your personal trainer for.

You might find it difficult to do step workouts if you live in a bungalow, for instance.

Are you doing kickboxing? You may need pads, etc. Resistance training? Some weights might be helpful.

For everything else, by deciding to work on your fitness with a certified personal trainer at home, you might never need to purchase any equipment at all.

Do you want to lose weight?

Your personal trainer can help you sweat without needing to invest in an exercise bike or a treadmill!

Are you building muscle?

Apart from weights, your personal trainer will help you work out using alternative weights from things found around your house.

Put frankly, performing an exercise at home doesn’t necessarily indicate that you have to buy all the fancy equipment.

Not needing fancy equipment is one of the foremost advantages of personal training in your home.

Getting in shape, losing weight, or building muscle in the gym in your home will be effective as long as your personal trainer is effective!

What Equipment Will Your Personal Trainer Request You to Get?

Creativity can be beneficial when it comes to personal fitness training at home.

If your personal trainer requires you to buy some equipment, what will you need to get?

Again, this depends entirely on the type of training you’re doing with them:

Losing weight

Getting in shape

General fitness

Strength training

Flexibility training

Cardio

Zumba

As you know, there are loads of different specializations and types of fitness experts.

So what do I need to purchase? Sports clothing, for a start.

You shouldn’t be working out in those old beat-up clothes that have been in your closet for years.

Nike, Adidas, Puma (to name a few) have a variety of quality gym clothing, cycling gear, and running shoes.

There are also different, more affordable brands.

You’ll also need to purchase a gym mat, which is beneficial for doing stretches and cardio and ab workouts.

As I said earlier, weights are probably always going to be required if you’re toning or building muscle.

You’ll want a step for step workouts if you don’t own one.

Lastly, your personal trainer might even require you to get an adequate sound system so that you get your workout jams pumping!

How Can I Use the Objects Around my House to Workout?

Now that we’ve acquired the required equipment for our training programme, we just have to work out what items in our house we can use to exercise.

Make sure that you work out safely throughout your personal training sessions!

What items in your home could you and your personal trainer use to work out?

If you’re not certain, your coach will be!

The garden’s an excellent place to begin for those fortunate enough to have one.

A tiny square in the fresh air is excellent for cardio sessions.

Cardio training can help you lose weight and increase your endurance.

This kind of training can open up your bronchial tubes. More suited to breathe in the fresh air!

For everything else, inside the home can work well.

Do you have any steps?

If you do, your personal trainer will presumably make you use them.

Steps can be useful when it comes to working out your leg muscles and your glutes when joined with squats.

Step workouts may also star in weight loss programmes.

Where can I work out at home?

Your couch can also be useful for resistance training and doing dips and elevated push-ups.

Lastly, you use a piece of bedding forever for a few sit-ups!

What Are the Advantages of Training with a Personal Trainer at Home?

We can acknowledge that getting a personal fitness instructor to come to your house is quite a luxury.

Would you like to immediately get back into shape because you’re tired of training programmes that haven’t worked?

Are you tired of working out on your own without seeing any results?

If this sounds about right, then investing in a personal trainer is probably the way to go!

Let’s have a look at the advantage.

Fully-personalized Training

Following your first few sessions, your personal trainer will analyze your physical abilities and work out some reasonable and achievable fitness goals for you.

How are they reasonable?

One of the best benefits of having a personal trainer is the fact that they can put together a personal training programme while considering a vast number of factors.

Once they’ve completed their analysis, your personal trainer will put together a training programme that’s been adapted to you. Your trainer will be taking into account various aspects of your life.

Firstly the sporting aspect of your life. They’ll probably start with a bit of running and some muscle toning, fitness exercises, and maybe a bit of self-defence (why not?) to get you to an exceptional level in terms of overall fitness.

Your personal trainer will probably look at your lifestyle.

They’ll look at ways to help you lose weight and sleep right.

Your personal trainer will likely give you nutritional advice.

Given how important eating right is, you should always listen to the professionals.

Exercising from the Comfort of Your Own Home

This is much better than getting on public transport, isn’t it?

Some people don’t enjoy going to gyms or health clubs. That’s understandable. Especially being crammed into a tiny gym.

However, even if you have a lot of space, it can’t beat having your personal trainer come to you and provide you with a personalized workout.

Where are the best places to work out?

Your personal trainer might take you to a nearby park to exercise.

Imagine being able to do your exercise immediately after work when you get home.

Then imagine being able to immediately get showered and get the dinner on without even leaving your house!

Doesn’t that sound better than travelling for miles to end up stuck in the corner of the room?

You’re Often More Motivated to Exercise at Home

Having a personal trainer can help you save a lot of time.

When you work during the week, it can be tricky to find a free hour.

Even more so if you need to spend time with your family, it’s hard finding two free hours in an evening before you have to go to bed.

That means you probably don’t want to lose any more time than you have to work out.

Heading to a gym for an hour to work out can often take you two hours by the time you’ve made your way there and back!

Save time by having a personal trainer come to your house!

Organize Your Training Sessions around Your Schedule

Group fitness classes can be fun. It’s true!

You can meet your people and encourage each other to push even harder. Nevertheless, they’re not personalized.

Every person there needs to adapt to the class. What can you do if you find it too complicated?

The advantage of having a personal trainer is a tailored training programme!

Above all, you can adapt it to your schedule and fit it around your work and family commitments.

You’ll love being able to choose precisely when you want your training sessions.

Tell your personal trainer when you’re free, and they should be able to accommodate your schedule!

The Financial Advantage

Although a personal trainer is usually more expensive than a gym membership, you will save money on transport.

Also, you’ll only pay for the actual sessions you have.

How many times have you paid for a whole month at the gym and only gone once or not at all?

Choosing a Personal Trainer in Toronto

Personal trainer Toronto
Personal trainer Toronto

Above all else, trust your gut. Look for a proficient and experienced personal trainer in Toronto who feels like the most natural fit. 

That’s the one to hire because they’ll not only help you reach your goals but will also keep you feeling comfortable, motivated and inspired during the process.

Congratulations! You’ve decided to take the next step on your fitness journey and work with a specialist who can help you reach your health and wellness goals. 

The support of a personal trainer keeps you more motivated and accountable when it comes to weekly workouts.

He or she can also play a role in assisting you in maximizing your time at the gym, preventing injury and seeing more consistent results.

But there’s a fine line between making a sound investment in your future fitness success and simply throwing money out the window on something that doesn’t work. The difference? 

It is knowing how to choose the right person who will help you set the correct goals to achieve your desired results.

Therefore, it’s crucial to do your due diligence as you go about choosing a trainer. 

All it takes is a little legwork to determine whether or not someone will be a good fit for your needs. After all, it’s called “personal” training for a reason — working closely together creates a bond that will help you to stay engaged and motivated throughout the process.

Still, stumped? Please take into consideration the following ten criteria they next time you’re selecting a personal trainer.

Persoanl Trainer in Toronto Credentials. 

No ifs, and’s or buts, a trainer should be able to show you a fitness certification in their particular area of expertise. 

To become certified, personal trainers must pass an exam through accredited organizations such as The American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) or the National Strength and Conditioning Association (NSCA). 

This ensures they’ve met specific standards of professionalism and competence from a trustworthy organization.

Our trainers at A Better You are certified. You can rest assured that you’re in good hands.

What Experience Does The In Home Personal Trainer in Toronto Have? 

Practice makes (near) perfect. A trainer who has been around the block a few times has likely tested and perfected his process for providing the best cues to help you get the most out of every single rep. 

So unless you’re okay with playing guinea pig, it might be best to resist the urge to cut a deal with a freshly-certified trainer in favour of one with experience.

We have trainers with numerous years of experience at A Better You.

What Kind Of Personality Does The Personal Trainer Toronto Have?

What motivates you? 

Some people do well with positive reinforcement peppered with cheerleading, while others like to get screamed at and scared into doing a few extra squats. 

Either way, talk to the trainer and get a feel for their style to see if it jives with you.

What Is There In Home Personal Training Philosophy?

This is a subtle — yet crucial — point of differentiation because it can end up making or breaking your experience. 

How does the trainer create their program, and on what beliefs will is it based? 

Is it gym-based workouts or intended to be done outside? 

Will you be using machines or sticking only to free weights? 

Ask about philosophy and see if it makes sense for your goals and preferences.

Here at A Better You, we use our FBX training that helps to achieve twice the results in half the time.

The energy cost of an FBX style workout has been estimated to be 7 kcal/kg/hr10. That averages to around 600 calories per hour for an average 180-pound male. Not too, shabby.

What Are The In Home Personal Trainer In Toronto Specialties? 

Ever heard the saying, “Jack of all trades, master of none?”

 Well, if you’re looking for something specific — say, hitting a new 5k PR — you’ll want to work with a trainer who specializes in running over, say, bodybuilding. 

they have more expertise in your desired area, and they may be more passionate about it if they have a vested interest in it, as well.

A Better You specialize in losing weight, burning fat and building muscle.

What Is The Cost For Personal Training?

 Just as experience, personality and philosophy can range extensively between trainers so can their hourly rate, depending on certifications, specialty and location (sometimes as much as hundreds of dollars). 

So before you begin your hunt, sit down and think about your budget. 

And if hourly one on one sessions is currently beyond your means, don’t despair; some trainers offer semi-private sessions or a discount for buying in bulk.

For one on one personal training at home, the personal training sessions cost $65 to $95 or more hourly.

We also offer couples personal training so your friend or partner can help to improve the efficiency of your workouts by making them more fun and dynamic.

Also, you get to split the cost and save money. The couple’s personal trainer prices are from $85 – $105 per session.

What is Personal Trainer Toronto Availability?

 Because consistency is critical when working with a trainer, it’s a good idea to inquire about his schedule. 

How many clients does he currently have — e.g., is he booked solid without much wiggle room? 

Do they like to book them at the same time each week, or is it more of a floating schedule that changes regularly? 

How far in advance will you need to book appointments, can you make up missed ones, and what is his cancellation policy?

Here at A Better You, we have a 24-hour cancellation policy.

Where Is The Personal Trainers Location? 

This is another area of personal preference, so consider your habits and tendencies carefully. 

Are you willing to drive 20 minutes across town, or do you need something within walking distance to stay motivated? 

And where do you like to train? 

Some people get inspired by seeing others in a traditional gym setting. Others like the one-on-one approach of a fitness studio and others prefer to work out in the privacy of their own home. 

The good news is that A Better You has a trainer for every type of location!

How Does The In Home Personal Trainer Toronto Track Progress? 

In addition to a personalized training program based on your goals and fitness level, your trainer needs a method for tracking your progress. 

You will get to see incrementally that your hard work is paying off. 

Benchmarks such as PRs, weight loss, strength gains and other achievements can help you not only stay on track but also ensure that your trainer is doing her job.

Here at A Better You, before you start your first training session, we begin with an assessment.

Based and the results we have a starting point so that we can track your progress.

What Is There Personal Training Reputation

The best compliment a trainer can receive is a referral, but having people see results of their clients firsthand comes in a close second. 

Getting people to achieve their goals (especially if those goals are similar to what you want to achieve) is the ultimate proof here. Good trainers will be happy to share success stories, testimonials and references.

Although you might be feeling overwhelmed at the prospect of choosing a personal trainer, it’s important to note that the criteria above are just guidelines — not hard and fast rules. 

If you feel strongly about some items and don’t have a preference on others, it’s not a problem; you can streamline your search by keeping one thing in mind: Above all else, trust your gut. 

Look for a knowledgeable and experienced personal trainer who feels like the most natural fit. 

That’s the one to hire because they’ll not only help you reach your goals but will also keep you feeling comfortable, motivated and inspired throughout the process.

10 Reasons You’re Afraid to Hire a Personal Trainer in Scarborough

Personal trainer Scarborough
Personal trainer Scarborough

Although personal training is more mainstream than ever, there are, however, lots of people reluctant to hire a personal trainer in Scarborough. 

They fret about the price, they fret about the pain, and they question things like: Will I look like a total idiot? Is my trainer going to torture me? 

These concerns are valid, but you shouldn’t let them prevent you from hiring a personal trainer in Scarborough. 

Learn more about the most common concerns and how you can get over them.

1. Its Too Expensive

Personal training can be expensive, costing anywhere from $30 an hour to more than $100, depending on wherever you live and your trainer’s experience. 

Yes, it can be costly, but there are numerous reasons to hire one, and it can be an excellent investment. 

If you end up with a workout habit, long-term weight loss and a resource you can turn to for advice, that’s an incredible payoff.

If funds are an issue, weigh these options:

  • Semi-Private Training – With this, you may train with about 2-5 people in a minimal group setting, often in a circuit training format.
  • Small Group Training – This may be a boot camp-style class with a limited number of participants and either a flat fee for a range of classes or a fee for single classes.
  • Couples Training – You can also save cash by working out with a friend or family member.
  • Negotiate with your trainer – Not all trainers will do this, but it’s worth a try.

2. I’m Too Out of Shape and Overweight 

If it’s been a while (or ever) since you’ve worked out, hiring a in home trainer in Scarborough may bring up uncomfortable questions:

  • What if I can’t perform the exercises? – You need time to reconnect with your body naturally, and that means you may not perform the exercises correctly. Give yourself time to learn the exercises before getting discouraged.
  • What if I can’t make it through a workout? – Your personal trainer Scarborough job is to design workouts that match not just your goals, but what your body can manage. Your in home trainer Scarborough will check in with you throughout the workout but, if something feels too challenging, say so. Your trainer needs that information to know when to push and when to back off.​
  • What if my trainer notices what a fat, lazy slob I am? – Your personal trainer Scarborough will ask difficult questions about your exercise and eating habits, exposing things, even your friends or family may not know. You may feel vulnerable, revealing those secrets, but your in home trainer Scarborough isn’t there to judge you. “Fat, lazy slob” isn’t even crossing their mind…They’re too busy thinking about what they’re going to do to help you attain your goals.

Remember these things:

  • You’re stronger than you believe you are
  • You know more than you believe you do
  • It gets easier with time and practice

3. I’m Not Sure What to Expect

“I’m not doing burpees, or swinging some weird kettlebell…And I’m not jumping up and down until I throw up.” That’s what one new client blurted as soon as she walked in the door. 

She gave a grudging nod when I asked, “You’ve been watching The Biggest Loser, haven’t you?”

With the lack of experience, you may perceive all kinds of scary things that may happen during your personal training session. 

But, your in home trainer in Scarborough isn’t going to make you perform anything you aren’t ready to perform.

What you can do to ease your fears:

  • Do your research – Before you hire any trainer, get recommendations from friends.
  • Express your fears – You can often get immediate reassurance by talking about what’s got you afraid. Write down questions before meeting with a personal trainer in Scarborough – What should you wear? What will you do throughout the first session? Should you bring your water or towel?
  • Look for warning flags – Look for alarm bells that go off throughout your first meeting. Did the in home trainer in Scarborough gloss over significant facts about your health history or neglect to ask anything at all? Did they say their favourite part of a workout is when their client barfs at the end?

4. I’m Scared It, Will Hurt

“Is this going to hurt?” Well, if you have to ask…

Seriously, exercise shouldn’t induce pain. There will likely be some discomfort, of course, which is true anytime your body does things it’s not accustomed to doing. 

A few things you can anticipate when you start exercising:

  • Burning muscles – It’s normal to feel some burning in your muscles, especially if you’re a novice or if you’re performing high intensity or high repetition exercises. The burning comes from lactic acid building up as your muscles become fatigued. Lactic acid is uncomfortable, but it will pass and may become less of a problem as you get stronger.
  • The Jello Effect – This is when your body grows fatigued during an exercise and, as a result, may wobble, much like Jello. Fatigue should pass with a rest period, but tell your trainer if you feel very weak or unstable. You may need extra recovery time.
  • Muscles you’ve never felt before – Your body has more than 650 muscles. You won’t work all of them throughout one workout, but you may feel like you have. It’s common to feel an exercise everywhere, even in unrelated body parts (e.g., “I think I felt that pushup in my left earlobe.”). As you develop strength in the weaker areas of your body, this will be less of an issue.
  • Stiffness and soreness – Any new activity can produce soreness within 24-48 hours of your workout. Some soreness is natural, and you may notice that an anti-inflammatory, a hot bath or a massage can help. However, if you can’t brush your hair/walk down the stairs/breathe without pain, you overdid it. Tell your trainer if you experience excessive soreness so they can scale back on your workouts a bit.

You shouldn’t feel any actual pain, though. Any intense, stabbing pain in the joints, muscles or connective tissue should get your immediate attention.

5. I’m Scared of an Injury

Injury is a healthy fear, but one that shouldn’t stop you from hiring a personal trainer in Scarborough. 

Any movement can cause injury and activities that combine a personal trainer, a new exerciser, heavy equipment and moving body parts can up that risk. 

Your trainer will do everything possible to avoid this, but there’s no guarantee you won’t get hurt. Here’s how to reduce your risk:

  • Get a check-up – ​If you’re worried about aggravating a past injury, see your doctor get clearance.
  • Be Honest – As you’re filling out your health history form, which should happen before you start exercising, list any past or current injuries, surgeries, conditions or illnesses. Tell your in home trainer in Scarborough about any pain you have, any movements that bother you or any exercises that have caused problems in the past.
  • Give regular feedback – Complaining is probably the most fun you’ll have during your workout session, and you can make it even more useful by being specific. For example, “I hate this exercise” isn’t quite as helpful as, “I hate this exercise because it bothers my right shoulder.”
  • Be your own advocate – If anything feels wrong during an exercise, stop. Injuries often happen when you work through pain rather than stopping. Some clients are shy about speaking up, often thinking: “Well, they wouldn’t have given me this exercise if they didn’t think I could do it, right?” As brilliant as your trainer, maybe, they can’t anticipate everything.

6. I Have Trainer Trauma

If you’ve ever left a personal training in Scarborough session crying, limping, crawling and vowing to stop payment as soon as you have the strength to lift your phone, you’ve probably had Trainer Trauma.

Like every profession, personal training in Scarborough has its fair share of amateurs. Some may treat your first personal training session like it’s a contest to see how much torture your body can manage. 

Some do this because they believe that’s what every client wants. Others do it because a client may ask for that kind of workout without understanding how hard it is. The result is, at best, Trainer Trauma and, at worst, an injury.

For every lousy trainer, there are hundreds of great ones, but you may need to address your new search with several things in mind:

  • Ask for References – Ask your trainer if you can contact current or previous clients to get the real story.
  • Look for experience and education – Make sure your trainer has experience training a wide variety of clients and dealing with any injuries or conditions you may have. He should also have an accredited personal training certification.
  • Be specific about what you want – When you do meet with your new trainer, tell him about your previous experience with a Bad Trainer. What went wrong? What do you want to be different? How could the Best Personal Trainer make it up to you?

7. I’m Afraid I Will Fail

If you’ve attempted to lose weight with diets, workout programs or other failed ventures, you may be scared of another weight loss failure. 

Unfortunately, hiring a personal trainer Scarborough is no guarantee of success. A trainer can do a lot of things for you — teach you a fantastic variety of exercises, challenge you, give you personalized workouts, track your progress and motivate you. 

What they can’t do is provide you with what you most need to have to lose weight: A desire to change.

Sometimes, hiring an in home personal trainer in Scarborough is no different than trying a new diet or a new fitness gadget, hoping you’ll find something that will finally work

The problem is, no diet or device or personal trainer Scarborough is going to make any difference if you don’t believe you have to change your life.

Having a standing appointment that you’re paying for and an expert to guide you can certainly be motivating, but it’s no talisman against failure. 

Before you take the plunge, ask yourself why you want to hire a Personal trainer in Scarborough. 

Good reasons to hire a personal trainer Scarborough: You do not see results, you don’t know where to start, or you’re stuck in a plateau. 

Wrong reasons to hire an in home trainer Scarborough: You want to lose weight fast, you feel pressured by salespeople, you want the perfect body, or you think a trainer can magically transform you into the kind of person who is motivated to exercise.

8. I’m Afraid of Committing

Hiring a personal trainer is a big commitment, and it’s reasonable to get cold feet. It’s more than just meeting someone for an hour to exercise, and you’re also committing:

  • Money – You may pay $35-$100 an hour to work with a trainer, and that’s a significant investment. Look at your budget and figure out how much you can spend before signing up.
  • Time – You have your appointment time to deal with, but you also have prep time, drive time and time to workout during the rest of the week. Look at your schedule to make sure you can fit this in.
  • Trust – You’re trusting this person with your body, your time and your goals. You should feel comfortable from the very first session. If you’re not at ease from the get-go, go elsewhere.
  • Your lifestyle – You’re not just committing to an hour of exercise when you sign up for training, but other aspects of your life as well. Your diet, how you spend your time, how active you are, how you sleep, how you deal with stress, etc. Make sure you’re ready to change before committing.

9. I’m Afraid of Looking Like an Idiot

When you hire a personal trainer Scarborough, expect to do a variety of physical movements and, yes, sometimes, these movements will be awkward. Not only that, but your body will have a variety of responses to this physical activity: Sweating, shaking, wobbling or just downright confusing. Some common worries:

  • What if I fart? You certainly could and, frankly, it isn’t that uncommon. The best way to deal with it is to laugh it off, saying something like, “I guess I picked the wrong day to eat a can of beans for lunch.”
  • Do I stink? – Maybe. But your at home trainer has inhaled so much body odour, and they probably don’t even smell it anymore.
  • Am I sweating too much? – No. Clients often feel embarrassed when they leave a big pool of sweat on the weight bench. Your inhome trainer is quite pleased when you sweat. It means that your body is doing what it’s supposed to: Regulating your body temperature. Go forth and sweat.
  • Am I this uncoordinated? – No, you’re not. You may be quite graceful in real life but, when faced with an exercise that involves your limbs going in different directions, you feel like an idiot. Many exercises feel awkward, exposing the fact that you aren’t perfect and that we all have to practice new things. Having patience, an open mind and a sense of humour will go a long way towards easing your self-consciousness.

10. I’m Afraid I Won’t Like My Personal Trainer In Scarborough

When you’re hiring an inhome trainer, you’re not just looking at someone’s certification, experience and education; you’re also looking at their personality. Most personal trainers can get along with a wide range of people, but not all personalities mesh very well.

Increase your odds of finding the right trainer by thinking about what’s important to you. That might include:

  • Gender – If you have a preference for whether you want to work with a male or female, speak up right away.
  • Personality – Do you want someone who’s quietly encouraging, or someone more aggressive?
  • Training style – Most at home trainers will adapt to what you want and need, and every inhome trainer is different. For example, if you want new, creative workouts, make that clear from the beginning, so the trainer doesn’t stick you on the same old machines. Giving your at home trainer some guidance may save you, and the inhome trainer, from a bad experience.

Most important, speak up if things aren’t going well. You may think your trainer should read your mind but, unless you spell it out, your trainer may have no clue you’re unhappy.

15 Benefits Of In Home Personal Training In Etobicoke

In home personal trainer Etboicoke

There are numerous reasons why In home Personal Training in Etobicoke is crucial to achieving your fitness goals. 

Whether your goals be weight loss-based, sports-driven or for athletic purposes, a Personal Trainer in Etobicoke can be beneficial.

Here, we’ve put together the most important reasons why you should have a Personal Trainer, as well as the benefits that you are likely to gain.

 1. In Home Personal Training In Etobicoke is Educational

 One of the main reasons that someone should have a Personal Trainer is that they teach you how to exercise. Although exercise is only a part of fitness, nutrition and lifestyle play an essential role in the overall picture.

if you don’t get exercise right then, you will never achieve your goals.

 The importance of education when exercising is vital for two primary reasons:

 1) If you don’t know which exercises are most effective for the goals you have, you are unlikely to achieve those goals.

For example, if your goal is to build core strength, but you spend all your time on cardio exercises, then you are unlikely to hit your goal.

 2) Education when performing exercises is essential in reducing the risk of injury.

Numerous of people every year are seriously injured by performing exercises that they have not learned how to execute correctly. 

Getting injured can impact their health and fitness for a long time.

Having someone trained in how to execute specific tasks will significantly reduce the level of risk and increase the effectiveness of your fitness routine.

 2. Personal Trainers Help Perfect Form

 Having a Personal Trainer beside you to demonstrate the correct posture and technique is invaluable.

A Personal Trainer will ensure that clients are performing exercises correctly and efficiently to maximize results.

If your form when exercising is not correct, then you are at increased risk of injury. Improper technique can prevent you from achieving your goals (because nothing kills a dreamlike ten weeks of prescribed bed rest!).

 3. In Home Personal Training Etobicoke Can Help With Your Unique Requirements

 Everybody is different, and that means everyone’s abilities and requirements are different when it comes to exercise. 

The differences could be anything from having an old injury that requires special exercises to having a phobia that may impact on where or how you workout.

 For example, if you have an old knee injury that required surgery, but since then, you haven’t done anything to rebuild the muscles or improve mobility. 

Then you are going to need different exercises and goals than an athlete who is training to run a marathon.

A In Home Personal Trainer’s experience can make a massive difference to your training program.

 4. Personal Trainers Can Help You Set Realistic Goals

 Everyone wants to achieve their goals straight away, whether they be weight loss, cheese grater abs or Hulk-like strength.

But these are not always achievable, and if you don’t hit them, then you may be discouraged and backslide.

 A Personal Trainer Etobicoke will not only help you set realistic and achievable goals if you put in the effort.

A Personal Trainer in Etobicoke will also be able to keep you on track to hit those goals.

For example, if your goal is to achieve a ‘bikini body’ for summer, it’s not just about doing 100 crunches a day for a month to work your abs.

It’s about altering your diet to eat the right foods, mixing cardio and weights to work the right muscles, and achieving it by a specific timeframe.

 5. Personal Training In Etobicoke Help You With Specific Goals

 While helping their clients set realistic goals, Personal Trainers in Etobicoke are the perfect tool to help you achieve a specific purpose.

One on one personal training is ideal for those who are training for a particular event.

 Additionally, those who need to achieve a certain level of fitness before they can do something they want.

 For example, if you have a bucket list with ‘Skydiving’ on it but are over the maximum weight. 

Hiring an In Home Personal Trainer to assist with helping you lose weight is an excellent start to achieving this goal.

Or if your goal is to be able to run a marathon in six months, then hiring a Personal Trainer in Etobicoke to put you on the right track could be all you need to complete a marathon.

 6. In Home Personal Trainer Etobicoke Hold You Accountable

 How many times have you gone to bed and said to yourself, ‘Tomorrow, I’m going to wake up, go to the gym, and do an hour workout before I get ready for work?’

But once woken up, you decided to sleep for another hour instead of exercising.

 A In Home Personal Trainer Etobicoke is essential to assuring that you commit and stick to your fitness goals.

If you’ve made an appointment to meet your At Home Trainer for a session, then you are far more likely to go still than if you are telling yourself you should go to the gym.

 7. NO Wasted Time= Maximum Results

 There are two types of people who go to the gym:

 1) Those who wander in, spend 10 minutes on one machine and then drift slowly over to another, before half-heartedly trying bicep curls for five reps and then walking out.

 2) Those who have a plan in mind and hit the machines with a purpose. 

They generally have a set amount of reps they do in sets of two or three and know what they’re doing on each machine.

 The first group will not be accomplishing their fitness goals unless they get some help and have someone to guide them.

If you know that you’re one of those people, then you should be enlisting the help of a Personal Trainer in Toronto ASAP.

 By choosing an At Home Personal Trainer who has undergone specific nutrition education, you know that they will be providing the right nutritional advice to achieve your goals.

9. A Trainer Improves Your Mental Health

Physical exercise can help with mental health issues, such as depression.

Exercise is a recommended part of treatment by many medical health professionals. 

Personal Trainers create an exercise plan which can help when you suffer from mental health problems. 

They can help with motivation, with choosing the right exercises to release the most endorphins, and also have another shoulder to lean on.

 10. Personal Trainers Are An Unofficial Therapist

 Most of the time, when exercising with your At Home Trainer, you will be telling them about your week, how work is going, and what’s wrong with your life at the time. Talking about your week is normal!

 A Personal Trainer in Etobicokeis there to help with your fitness goals. But they’re also there to help improve your overall wellbeing.

They care about how stressed you are because that will impact how motivated you are in your sessions.

They care if you’re unhappy in a relationship, as this could result in eating unhealthily.

 There are multiple ways in which having an In Home Personal Trainer in Etobicoke can be like having an unofficial therapist.

 11. Personal Training Help You Form Good Habits

 It can take weeks to form good habits, and even longer to break bad ones – and trying to do it on your own is hard work.

Having an At Home Personal Trainer is like having a good angel on your shoulder, encouraging you in the right direction.

They can help to argue with the evil angel in your head, and keep you on track to achieve your fitness goals.

 12.FBX Personalized Training Plan

 There are continually going to be some exercises that you enjoy more than others, past simple capability.. …

For example, just because you can do burpees doesn’t mean that you always want to, but you might like doing squat jumps and sit-ups instead.

 An Inhome Personal Trainer will be able to tailor your FBX training plan to suit you and what you like.

 As well as encourage you to do the exercises that are best to achieve your goals.

 There are always going to be some days when the last thing you feel like doing is a hard workout. Having an Inhome Personal Trainer means that they can tailor your exercise for that day to both accommodate your mood while still making the session helpful.

 13. Inhome Personal Training Fit Into Your Schedule

 Regardless of whether the only time you have available to train is at a ridiculously early hour before work, or on your lunch break, or mid-afternoon before the kids come home from school.

Inhome Personal Training is one of the most versatile jobs in terms of hours. 

They recognize that different people have different availabilities, and so they will tailor meeting times to suit you.

 14. Increased Flexibility For Location

 Not everyone enjoys the atmosphere of a crowded gym or having to wait for the machine you want to use to become available.

The benefit of having Inhome Personal Training is that you aren’t limited to working out where equipment is available.

Not only will your Inhome Personal Trainer have some stuff that they can bring with them, but you can also choose the location in which you exercise.

 Whether it’s in the comfort of your own home or your neighbourhood park, with Inhome Personal Training, you have the versatility to workout wherever suits you best.

 15. Personal Trainers in Etobicoke Challenge You

 Are you getting bored with your fitness routine and have plateaued in your fitness?

A Personal Trainer in Etobicoke is what you need to take you to the next level, and continuously challenge your abilities.

 Don’t think you can lift that medicine ball?

 Positive, you won’t fit back into your favourite dress?

 Doubt you’ll be able to compete in a charity run next year?

 An In home Personal Trainer is your life coach, nutrition guide and encourager all in one. Without them, your fitness goals are that much harder to achieve. 

So what are you waiting for?

Contact us for a professional In home Personal Trainer in Etobicoke today to help meet your fitness goals.

The Difference Between Sprinting, Running And Jogging

Sprinting vs jogging vs running
Sprinting, running and jogging

Sprinting, running and jogging are vigorous-intensity exercises. The difference lies in speed while they all use the same muscle groups.

Sprinting, running and jogging offer a wide range of health benefits. (1) Every cardiovascular activity can help you lose weight, improve your cardiac health and increase your mood.(2)

Whats The Difference Between Sprinting, Running and Jogging ?

Sprinting

Sprinting involves running a rate for a short distance as quickly as possible. Usually, most sprinters train by running for stretches of 100-to 200 meters. These athletes have like a bodybuilder’s chiselled, highly muscular physics. Sprinting is an anaerobic activity that involves short, intense exercise bursts followed by periods of rest.

Running

Running is a type of cardiovascular exercise performed to be considered aerobic for at least 10 minutes, using oxygen mainly to fuel your muscle cells. Although there is no speed determined to classify a run, you typically run at a pace that makes you breathe heavier and break a sweat. Popular running races include the 5k, 10k, half marathon and full marathon during the competition.

Jogging

Jogging is an aerobic activity of low intensity and long duration. This is a steady-state exercise, which means that throughout the use the rate of intensity remains the same. Joggers put less stress on their bodies and can exercise compared to sprinters for more extended periods. Harvard Medical School notes that a 5 mph 185-pound jogger can burn up to 355 calories in 30 minutes, doing a calorie-burning exercise that can help shed fat.

Sprinting Vs Running Vs Jogging: Which is better?

If you’re struggling to choose between the three, consider your goal first (losing weight, muscle development, stress reduction, etc.) before making your choice.

Burns Fat

Sprinting Burns More Fat

Sprinting is a form of anaerobic exercise as a high-intensity exercise, meaning that the body does not depend on oxygen to fuel your workout, but on the fat in your muscles and the glycogen stored — a type of glucose that your body stores as an energy reserve. Therefore, during and even after an anaerobic exercise, more calories are efficiently burned in the muscles, which leads directly to weight loss. It also helps to improve athletes ‘ endurance and fitness. (3)

In fact, with sprint interval training (SIT), you can burn as many as 200 calories in as little as 2.5 minutes, where you perform a short high-intensity running session and then recover with easy exercises for a more extended period.

On the other hand, jogging and running is an aerobic exercise and relies on oxygen to fuel your workout without extracting the body’s extra energy. You’re burning fewer calories, of course.

And Burns It Faster

With less training time compared to running and jogging, sprinting helps you lose fat at a faster rate. Studies say that people who engage in anaerobic high-intensity interval programs— including a high-intensity exercise followed by a low-intensity exercise — can lose more fat in 20 minutes (three days a week) than those who choose 40 minutes of aerobic exercise a day. (4)

If you don’t have time to lose kilos or inches, high-intensity sprinting, and more specifically, sprint interval training (SIT) will be your best bet instead of jogging.

Aids Muscle Growth

It doesn’t mean muscle loss when we say weight loss. In fact, high-intensity workouts such as sprinting help you build lean muscle mass (fatless) and develop powerful muscles.

A study found that people who participated in regular aerobic exercise showed little or no muscle mass gain, while people who exercised hard resistance over months showed significant muscle mass gain. An anaerobic exercise such as sprinting also causes your body to release more growth hormone, which is essential for fat burning, tissue restoration and muscle building. (5)

Another study found that the anabolic effect was much more pronounced in women than in men (6) great news if you are a woman because “tone-up” your lower body (tone-up is key word for reduced fat and more muscular definition) will significantly increase your sex appeal and sprinting will do just that for you.

The front thigh muscles (quadriceps), back thigh (hamstring), hips (glutes and iliopsoas) and calves undergo a continuous cycle of rapid contractions when you are sprinting. This places repeated stress on the tissues and causes trauma. This trauma, in turn, triggers the muscle-repair system of the body, which increases the muscles.

While you’re also jogging, these same muscles are involved, but the effect may not be as pronounced. Of course, other factors such as your age and sex also influence the amount of muscle development.

Destroy Stress

Sprinting Fights The Effects Of The Stress Hormone Better

Your body releases the hormone cortisol when you’re under stress. You could say that your body’s cortisol level is an indicator of your stress level. During or shortly after any exercise, especially during high-intensity exercises, your cortisol levels remain high. (7) This would indicate that, because it produces less cortisol, jogging is better than running and sprinting.

But while intensive training such as sprinting increases cortisol levels, it also increases hormone production such as growth hormone and testosterone that counteracts the adverse effects of cortisol, i.e. muscle breakdown and fat storage.(8 9 ) The reason is sprinting raises the testosterone/cortisol ratio, which means testosterone has a more pronounced body-building effect than cortisol’s muscle-wasting effect. (10)

And It Releases Happiness Hormones Faster

A high-intensity anaerobic exercise like sprinting causes your body to release endorphins often referred to as happiness hormones, which raise your mood and give you a sense of relaxation. Jogging also releases these, but producing this effect takes longer. (11 12) This is because the changes in blood hormone levels rely more on the exercise intensity than the entire length of the exercise. (13) You now know why doctors recommend running for anxious and depressed patients.

Improves Metabolism

Any correctly performed exercise would enhance your metabolism. The question is: how quickly? For even 3 minutes, a high-intensity workout works well on your metabolism. And such intense sessions every two days can reduce your risk of diabetes by increasing your body’s insulin sensitivity and faster blood clearing of glucose. (14) Also, sprint interval training even when your body is at rest increases fat burning and burns carbohydrates when the body is fasting. It even decreases the arteries ‘ blood pressure. (15) Sprinting is a clear winner in this regard.

Sprinting, running Or Jogging: Which Should You Choose?

Although you know sprinting is better than the three, sprinting is not recommended for everyone. Sprinting can result in further damage if you have an existing heart condition, high blood pressure, or breathing problems. In such cases, it is always safer to consult a healthcare professional before starting any exhausting activity like sprinting or jogging.

Although high-intensity sprints are now useful, they can increase your chances of osteoarthritis in the longer term (16) Or other harmful bone conditions, especially if you’re a woman, because your hormones make you susceptible to osteoporosis. The key is to get the right nutrition to prevent the depletion of your bone density.

Over three days a week, you shouldn’t sprint. This is a high-impact exercise, and a lot of strength must be sustained by your body. You need rest and time to repair your muscles. There is no such restriction on jogging, though. Every time, anywhere, you can break into a jog.

The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted Personal Trainer or In home Personal Trainer.

Call or email today to get started on an ingenious exercise plan that will transform your body in ways that you’ve only dreamed.

Intermittent Fasting For Weight loss

Intermittent Fasting
Intermittent Fasting For Weight loss

Weight loss is achieved in many different ways and intermittent fasting is a popular way to lose weight(1).

Intermittent fasting is a proven fat loss and weight loss tool (1, 2).

Studies show that intermittent fasting can be a potent weight loss tool. In a review study from 2014, it was revealed to cause weight loss of 3-8% over periods of 3-24 weeks (3)

Intermittent fasting involves regular short-term fasts.

Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.

There are a few different fasting methods. Three of the more known ones are:

1. The 16/8 Method: This method involves eating during an 8-hour feeding window, such as from noon to 8 pm.

2. Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

A 4-7% decrease in abdominal fat has been seen in studies on alternate-day fasting and intermittent fasting (3).

Visceral fat may be helped by fasting according to studies. Visceral fat has been reduced by 4-7% over a period of 6 to 24 weeks following an intermittent fasting way of eating in a massive review of studies (4, 3).

3. The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat the other five days ordinarily.

Consuming about 600 calories per day a for a couple of days per week, followed by a regular amount of calories is a beneficial way to promote fat loss. Eating like this is a form of intermittent fasting.

This approach results in the loss of fat by activating the energy-sensing molecule AMPK, by consuming only 600 calories per day (5)

Make sure not to compensate by eating a lot more during the non-fasting periods. These methods will reduce calorie intake helping you lose belly fat and weight (3, 4).

Intermittent Fasting Helps You To Lose Weight By Reducing Calories

Reduction in calories consumed is the primary reason that intermittent fasting is successful for weight loss. Unless you overeat during an eating period, fewer calories will be consumed.

According to a review study, intermittent fasting was shown to be able to lead to weight loss. In this review, intermittent fasting over a period of 3-24 weeks was found to reduce body weight by 3-8%.

Intermittent fasting resulted in a rate of weight loss of about 0.55 pounds (0.25 kg) per week but alternate day fasting resulted in 1.65 pounds (0.75 kg) per week (3).

Their waist circumference was reduced by 4-7%, showing that belly fat got burned.

Fasting has far more benefits than just weight loss. It has several benefits for metabolic health and may expand lifespan and prevent chronic disease (6, 7).

Fasting makes it easy to restrict calories without consciously trying to eat less. Many studies show that it can help you lose belly fat and weight.

How intermittent Fasting Affects Muscle

There is also another study showing that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (8).

Intermittent fasting can improve muscle growth.

This is because intermittent fasting reduces caloric consumption for a brief time, which dramatically decreases intramuscular fat stores (9 ).

The decrease of fat within muscle tissue has been shown to enhance the muscle cell’s response to the muscle-building hormone insulin , which drastically increases muscle protein synthesis, supporting more significant muscle growth (10, 11).

Intermittent fasting promotes fat loss and muscle growth.

How Intermittent Fasting Affects Your Hormones

Here are some of the things that happen to your hormones when you fast:(4)

When we eat are insulin levels elevate.but when we fast are insulin decreases. Lower insulin levels facilitate the body to burn fat (12).

During a fast Human growth hormone (HGH) has been shown to increase as much as 5-fold (13, 14).

Growth hormone is aids in fat loss and muscle gain (15, 16, 17).

Norepinephrine (noradrenaline) is sent by the nervous system to the fat cells. The body fat is then broken down into fatty acids which can be burned for energy (18, 19).

Studies have shown that Fasting for 48 hours enhances metabolism by 3.6-14% (20, 19). but anything longer can inhibit metabolism (21).

Short-term fasting leads to numerous changes in the body that enhance fat burning.

This includes increased growth hormone, enhanced epinephrine signalling, reduced

insulin and a small boost in metabolism.

What Changes Occur In Our Body When We Fast

Numerous changes begin to happen in out body when we fast.

These are some changes that occur in your body when you fast:

• Human Growth Hormone (HGH): The levels of growth hormone increase dramatically, increasing as much as 5-fold. This has benefits for muscle gain and fat loss. (13, 14, 16 , 15)

• Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible. Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes (5, 3)

• Cellular repair: When fasted, your cells start the cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells. (22, 23).

• Gene expression: The genes related to longevity and protection against disease begin to change. (24, 25)/

.• Increased metabolism: With these changes in hormones, short-term fasting may increase your metabolic rate by 3.6-14% (20, 19)

• Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to restrict calories consciously. (3, 1).

• Inflammation: Some research show decreases in markers of inflammation, a key driver of many chronic diseases. (26, 27, 28).

• Heart health: There may be a reduction of LDL cholesterol, insulin resistance, inflammatory markers, blood sugar and blood triglycerides. Which are all risk factors for heart disease. (3, 29, 30, 31).

• Cancer: intermittent fasting may help prevent cancer in animals. (32, 33, 34, 35).

• Brain health: A brain hormone called BDNF increases, and may contribute to the growth of new nerve cells. It may also defend against Alzheimer’s disease. (35, 36, 37, 38).

• Anti-aging: Studies have shown that fasted rats live as much as 36-83% longer. (39, 40)

If you’re ready to begin your body transformation, then feel free to reach out to me. Email or call to get started today.