weight loss

What Weight Loss Plan is Right For You?

Losing weight does not have become some complicated equation. It doesn’t need miracle potions or even good-luck. What you ought to discover is the tips and the real methods you can easily change your life to lose weight for good. This short article provide advice on ways to render those changes that are necessary.

If you’d like to lose weight, you ought to drink a minimum of eight eight ounce cups of liquid day-after-day. This makes certain your body stays hydrated and doesn’t put extra liquid. If the body seems it does not have actually a supply that is good of to arrive, it will store water, causing you to put on weight. Drinking additional water support boost your metabolic rate as well to ensure that at a rest you’ll burn off more calories.

To limit your calorie consumption, utilize a smaller plate at your meals. In place of catching a huge supper dish|dinner that is large}, utilize a smaller sized salad dish for every single dinner. It shall enable you to keep food portion sizes in balance and fool your thoughts into thought you are consuming far more than you really tend to be.

A great method to lose weight will be write-down an inspirational expression or estimate, and place it somewhere you will see it everyday. Seeing it everyday will hold you inspired to continue slimming down. A good location for placing something similar to this is close to their bathroom mirror.

Eradicate all traces of junk food and fatty snacks from your home. By simply creating the quick choice to keep the junk food away from house, you simply will not need to constantly face temptation. In the place of creating bad products, keep healthy food options easy to get at to grab for a snack that is quick. Whole-grain crackers, dried-fruit and sharp baby carrots were best ingredients for a pick-me-up that is healthy.

You want plenty of perseverance to lose weight successfully. Crash diets are notorious if you are miserable, specifically simply because they discourage everyone. Furthermore, crash diets stimulate fat retention by fooling the physical body into hunger mode. Healthier fat loss should often be progressive. You are going to feel a lot better and you are going to enjoy health that is long-term.

If you are someone who wants to snack on ingredients like chips, choose for chips that are baked as opposed to deep-fried. They have been as much as thirty percent low in calories and fat and many people say that they can’t inform much of a difference.

Slow down to lose weight. Studies have shown that eating your meals at a slower speed makes you consume less. Once you devour slow you’re feeling full with less meals. You should utilize mealtime as families time, when you are talking up your family members, you can’t have a fork in the mouth area.

Slimming down for a week-end or for a few months will only keep you experiencing worse before you started than you did. You can not only lose the weight, but keep it off as well if you make some fundamental changes to your life. The techniques your review in this essay would be the  important information to lose that body weight once and for all.

Weight Loss – How Do I Achieve It?

Lose Your Weight: Simple & Practical Ways

Eat right & on-time

Weight loss is a critical issue in today’s society with obesity on the rise and people finally realizing what being overweight is doing to their bodies, their health and eventually their lifestyles.

Weight loss is good for many conditions. It is of real benefit in diabetes, high blood pressure, shortness of breath, joint problems and raised cholesterol.

Weight loss is possible with exercise and healthy meals alone, but including good-quality protein and building lean muscle mass will help you lose more quickly, helping you to keep the weight off and stay healthy.

Weight loss is virtually guaranteed if one sticks to the regulations of the diet.

Weight Loss basics: eat more calories than you use & you’ll put on weight; use more than you eat and you’ll lose it. Weight Loss is now a goal which can be reached really easily if we stick to a training regime, diet plan. But for some, surgery may be the only hope.

Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss.

However, all experts do agree that the best way to maintain weight loss is to follow a healthy lifestyle. Whichever approach you prefer, the key to long-term success is a slow steady weight loss. It is proven that it is important to prepare yourself mentally for your weight loss journey and the lifestyle changes you are about to undergo.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.

The primary factor in achieving and maintaining weight loss is a lifelong commitment to regular exercise and sensible eating habits. You will find that all levels of your life are improved with weight loss which brings you so much personal satisfaction.

If eating habits are not completely and permanently changed, the weight loss provided by a diet is not going to last long. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and / or exercise regime.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Diet

Dietitians are nutritionists who work directly with clients or patients regarding their nutritional needs. Dieting reduces your caloric intake but exercising helps you burn more calories. DIET Weight loss is vital if obesity is present. Dieting is easier than you ever imagined. On a vegetarian diet, weight loss is not supposed to be a problem.

A well balanced reduced calorie diet containing moderate fat is recommended. The inclusion of different kinds of fruits into weight-loss diets is a healthy way of dealing with starvation, as well as providing the body those nutrients and vitamins it needs to function properly.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. First of all decide how much weight you want to lose, and set yourself a realistic target, ideally with the help of your dietitian or doctor.

A diet that works for some people does not work for others. A healthy breakfast is one of the key elements of a healthy diet and consequential weight loss. Most fad diets, if followed closely, will result in weight loss-as a result of caloric restriction.

Moreover, dieters who fail to adopt better exercise and eating habits will regain the lost weight-and possibly more. As it begins, large amounts of water will be shed, leading the dieter to think that significant weight reduction is taking place.

Consult your doctor, for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.

Much of the early weight loss on a very low calorie diet represents loss of muscle tissue rather than loss of fat.

As many as 85% of dieters who do not exercise on a regular basis regain their lost weight within two years. Repeatedly losing and regaining weight (yo-yo dieting) encourages the body to store fat and may increase a patient’s risk of developing heart disease.

Eating three balanced, moderate-portion meals a day-with the main meal at mid-day-is a more effective way to prevent obesity than fasting or crash diets, which convince the body that there is an ongoing famine. Modern medicine has found ways to extend our lifespan through dietary restriction.

For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. The American Heart Association (AHA) generally recommends a diet with less than 30% fat.

Individual’s lifestyle, food preferences, preparation abilities, snack habits, cravings, etc, should all be considered when developing a dietary plan. It is important that the nutrition counselor tailor the diet to the individual as opposed to adopting a “one-size-fits-all” approach. After weight loss, lower-fat diets may be the best. For most people, being overweight is a result of an insufficient amount of exercise, an inadequate lifestyle routine and a poorly balanced diet.

Most high-fiber foods are also high in water and low in calories, making them must-have diet foods. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets.

Some experts believe dieters have better control if they eat several mini-meals throughout the day. Exercise and a balanced diet are the key factors in fat loss and weight reduction.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day.

The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.

Eat a healthy diet filled with lots of vegetables, fruits, and whole grain products.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Surgery

But for many in this situation, weight loss surgery is the only hope. One of the earliest forms was gastric bypass surgery. There are many forms of surgery these days and all have pros and cons.

There are still substantial risks, however, as with any major surgery. For those who believe surgery is the best option, consulting with an experienced physician is essential.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.

Such obesity surgery, however, can be risky, and it is performed only on patients for whom other strategies have failed and whose obesity seriously threatens health. If hiatus hernia symptoms are chronic and do not respond to diet and medication, surgery may become necessary.

Today, most surgeons elect to perform laparoscopic surgery, because it is minimally invasive and recovery time is reduced.

Burn

If you imagine yourself losing weight and burning up calories during normal daily activity, you will lose weight and body fat. It has a cellular effect on the body, causing fat cells to release their stored fat to be burned as energy. The food you eat during the day should be burned off through activity.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. Dieting reduces your caloric intake but exercising helps you burn more calories.

We all know that to achieve a healthy weight loss we need to burn more calories than what we take in. Exercise increases the metabolic rate by creating muscle, which burns more calories than fat.

When regular exercise is combined with consistent, healthful meals, calories continue to burn at an accelerated rate for several hours. Calories burned depending on your activity level.

Not only does fat provide a sense of fullness, eating enough of a healthy fat called omega-3 fatty acids may cause your metabolism to burn fat more efficiently. If your weight remains constant, you are probably taking in the same amount of calories you burn each day.

If you’re slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

The number of calories we burn each day is dependent upon our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions and our level of physical activity.

Our weight also plays a role in determining how many calories we burn at rest — more calories are required to maintain your body in its present state, the greater your body weight. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job).

For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. If you’re eating fewer calories than you’re burning, you’ll lose weight.

As it is well known when the body does not get enough calories it starts to burn the fat that was deposited in the fat tissue.

Exercise will help you burn excess calories and fat, and will also help to tone and build muscle. Retaining muscle is the key to optimal fat burning metabolism.

Health Coaching – Top 10 Reasons to Hire Or Be One

Health Coaching is a relatively new profession which focuses on helping people making positive changes in their health, physical, mental and emotional lives, that they have not been able to do for themselves. Its about people deciding that the personal cost for not making some changes has become too high. They are willing to trade pain for gain — so to speak. Here are ten “pain for gain” reasons to hire (or become) a health coach.

1. Health Coaching and Weight Loss

One of the most challenging (and discouraging ) behavioral changes that people try to make is losing weight and keeping it off. We are all aware of the health risks associated with being overweight. Many people have been on the weight loss and gain it back yo yo ride for years. What can make the difference and break this vicious cycle is a trained professional to guide you how to take it off and keep it off. This can be done with a few key lifestyle changes which are easier than you might think especially with the support of a health coach. What would it mean to you to lose 20-40 pounds and never gain it back. Visualize yourself at your ideal weight. What does that feel like? What does it look like? See yourself there now. Feels great doesn’t it?

2. Health Coaching and Eating Habits

A second behavior change that is tied to and often more challenging than weight loss is our eating habits. We love to eat ( and eat and eat and eat) And most of us are addicted to some form of junk food. Mine is chocolate. How our lives could change if we could make a few basic improvements in our daily diet. More energy, better sleep, less illness because of a boosted immune system, healthier skin, look better, feel better. So how do we do it. A health coach can introduce and effective program that makes sense and is easy to do if you are motivated to make a few changes and reap the rewards.

3. Health Coaching and Stress

Stress can literally destroy people’s lives. The pace today is hectic and people are paying the price. Marital break ups, illness, child abuse, addictions, mental ill health, low self esteem, the list is endless. The price is high and robs us of a quality of life.. We live a fast paced life with multiple responsibilities. Learning to manage stress can literally save your life. What a different life you could lead if you could tame the tiger and learn to channel stressful events so they worked for you rather than against you. A health coach can show you how to do that.

4. Health Coaching and Positive Relationships

Positive nurturing relationships are vital to a healthy life. How well we get along with others including our own family often will determine our level of emotional and mental health. Lots of people are challenged in this area because they have not learned the social skills it takes. Ongoing conflict with people at work or at home can and not knowing “how to fix it” can really compromise your quality of life. The solutions to these kind of difficulties are easier than you might think. There a few “learnable” skills that can make a huge difference in your relationships. Ask yourself what it would mean to you to have much more positive and enjoyable communication and relationships with someone at work, your family, your spouse or your kids. Health coaching can make the difference.

5. Health Coaching and Communication Skills

I hear this all the time. ‘We can’t communicate, we argue all the time, he/she doesn’t listen to me, we’re not on the same page, i wish i could tell him what i think, I just don’t know what to say. Perhaps one of the greatest failures of our educational system is not teaching basic communications skills, how to connect with people, how to listen, how to say what you think or feel so people will listen. Probably the #1 reason for failed relationships is people not knowing how to communicate effectively with each other. There are basic effective easy to learn talking and listening skills that would resolve most misunderstandings and health coaching can teach you them easily and quickly.

6. Health Coaching and Exercise

Exercise. A four letter word for some. The fact is just a little more routine exercise in our daily lives could have a significant impact on our health. I like to walk and jog and lift light weights. It could be bike riding, swimming or flopping on the floor during commercials and doing some light stretching. A lack of exercise can ruin your health. A health coach can get you started towards a more active existence and help you stick with it long enough for it to make a significant difference. Go for it.

7. Health Coaching – Preventative vs. Curative

A distinct advantage of health coaching is that it is preventative as opposed to curative. Would you rather have someone help you prevent diabetes or some other debilitating disease or visit a doctor to get treated after the fact. That is the choice a lot of people are facing but the point is you have a choice and if you don’t choose for yourself, life will choose for you. Make a wise choice and choose the path of prevention. You will reap the rewards of better health and health coaching can get you there.

8. Health Coach – Being a Role Model

Be a trend setter, be a role model for others. Just think of the impact you could have on other peoples lives especially those you care about most. What if because of changes YOU made your mother, father, sister, brother, child or friend made a significant change in their health. What would that feel like? You often see people make dramatic changes after the heart attack. Well those same changes can be made right now and have the effect of preventing a disastrous heart attack or stroke. What if because of the changes you made it prevented a family member or friend from having a serious illness. This scenario is quite possible. Because I have started to run on a regular basis both my kids and my wife have started walk/jogging. What a thrill for me. Who knows how that will benefit them in the years to come. So be a trend setter in your family. Your family will love you for it and you will feel great about yourself for doing it.

9. Health Coaching and Self Esteem

A lasting benefit of health coaching is how you feel about yourself when you succeed at making important changes in your health. This is because of the positive feelings and feedback you get from family and friends ( and when you look in the mirror ). You’ve lost weight and people notice and comment. You’re not as stressed out and it feels good. You have more energy and you are more active. You’re sleeping better and you look more rested. Your relationship with your spouse and kids has improved. People around you will often mirror your mood and energy. You’re more fun to be around, not as irritable, short tempered or demanding. Your doctor notices and commends you for your efforts. You just feel good about yourself and you’re not going back to the way it was. Never!!

10. Health Coaching – It Could Be For You

One of the things that happens for some who go through health coaching and derive significant benefits from it, is they get exposed to the process and see how much it benefits others and how it could be a powerful change agent for people ‘stuck in the muck’ and suffering the consequences. It can often influence them enough to consider being a health coach themselves. Health coaching is a rapidly growing profession and is open to most people as an income choice, part time or full time, who have a genuine interest and desire to help others. Not to mention that the average hourly for a session ranges from 100 to 200 dollars for a session. A rather ‘healthy’ income.

So in summary, these are just a few of the benefits for hiring ( or becoming ) a health coach. Decide that you deserve excellent vibrant health and if you can’t achieve it on your own or would like to speed up the process consider hiring a health coach. A healthier, happier life awaits you.

Finding a Health Club That’s Right For You

Some people are self proclaimed gym rats.

Others would be happy to never step foot in a gym. Either way, many people see the benefits associated with a fitness club membership. The International Health, Racquet Sports Club Association reports that nationwide 21 million Americans currently belong to health club of some type. This figure is projected to reach 40 million by the year 2010. If you are one of the 19 million who will join a health club in the next four years, there are some simple criteria and steps that will help you make the right choice.

Criteria For Choosing A Health Club

1) Location

– Choose a health club that isn’t too far from home and work so that you don’t have an extra excuse not to go. Think about how far you are comfortable driving for other tasks in your life such as the grocery store or the dry cleaners. Choose a club that is located within your driving comfort area, and you’ll be more likely to add a trip to the gym into your daily or weekly routine.

2) Programs

– Examine your fitness goals and preferences, and choose a club that offers what you desire. If you need to lose weight, choose a club that offers programs on weight loss and nutrition. If you enjoy swimming and tennis but don’t want to perfect your dead-lift technique, a local swim and tennis club or YMCA might be right for you.

3) Staff

– Find out if the club hires professionally certified fitness instructors. Also, if you are interested in nutrition counseling, massage therapy or physical therapy, see if the club offers trained professionals in those fields.

4) Equipment

– Choose a club that has a wide variety of well-maintained equipment. Consistent fitness often relies on variety, and you will want access to several types of machines and workout tools such as mats and fitness balls.

5) Maintenance

-The entire club should be clean and safe. Make several visits to the club to see how well-lit the parking lot is. Examine the locker rooms to make sure they are well staffed and cleaned regularly. The club should provide cleanser and towels in the workout area so that members are encouraged to clean up after their workouts.

6) Contract Terms

– Health Clubs vary greatly in their contract offerings. While some clubs will ask you to sign a contract for a year (or more), many clubs offer month-to-month memberships if you sign up with an automatic monthly payment. Determine what your ideal contract term would be before signing on the dotted line.

7) Child Care

– Many clubs offer free child care. If this is a concern for you, choose a club that hires trained child care professionals, and has a clean, well-maintained child care facility.

8) Hours

– Many clubs are open 24 hours a day, and offer discounted rate for those who will come at off peak hours. Examine your schedule and determine when you are most likely to work out. Visit the club at several different times during the week to determine the busiest hours, and whether there will be a wait for equipment.

Steps To Take To Find A Health Club

1) Research

– Ask your family, friends, and co-workers about their health clubs. Does any club stand out with a good or bad reputation? Also, conduct an internet search on health clubs in your area. Are there any new, innovative clubs? If you prefer a national chain, is there one nearby? If you prefer a small, locally owned club, where might you find one?

2) Prepare A List Of Questions

– When you go to visit the gym for the first time, make sure it is clear that you are interviewing the sales person and not the other way around. The following list was prepared by Mayo Clinic for prospective gym members. Don’t be shy about asking the following questions:

a) How old is the exercise equipment?

b) How often is the equipment replaced?

c) What type of continuing education is provided for or required of staff?

d) What are the busiest times? What fitness areas are most crowded? At what times?

e) Are class sizes limited?

f) Are any additional fees imposed, for example, for towels or the swimming pool?

g) Does the facility offer amenities such as free parking or on-site child-care services?

h) Is entertainment available, such as televisions or personal music stations?

i) How many interactions during a workout can you expect from staff?

j) What types of personal consulting services are available? For example, are there personal fitness trainers or nutrition consultants? What qualifications do these staff members have?

k) Is the facility equipped to handle emergencies? For example, are staff members trained to give first aid and cardiopulmonary resuscitation? Do they know how to use an automated external defibrillator?

l) How much does membership cost? What are the opt-out policies? What are billing cycles?

3) Get A Temporary Pass

– Most gyms will grant a two week pass upon request. Get as many days as you can for free, and use the gym just as you would if you were a new member. Does the location work with your routine? Are there any pieces of equipment you wish you could use? Are there classes that fit your schedule?

4) Follow Through

– Once you have signed up for your membership, it is your responsibility to get yourself to the gym. Some clubs offer buddy systems, personal trainers or group classes that will keep you motivated to work out. It might be worth an extra initial investment to ensure that you will visit the gym regularly once you are a member.

One reason gym membership has soared in the past few years is that there is a wide variety of fitness clubs. Some clubs are small, neighborhood establishments with a more cozy setting and back-to-basics equipment. Other clubs offer such varied amenities as SPA treatments, gourmet meals, child care, rock climbing, squash and tennis. The sky is the limit with today’s facilities. The hardest part of your new workout many be narrowing down the field and finding the club that’s right for you. Ask the right questions, and you’ll soon find your match.

Is Online Fitness Coaching Right For You?

Can fitness coaching help you lose weight, build muscle mass and get into great shape for 1/3 of the cost of a traditional personal trainer? Over the years, the traditional route to building a better body typically meant joining a health club or gym and signing up for a few personal training sessions with the trainer on staff. While this “old-school approach does work well for some people, it can be very expensive just to lean the basics like, how to perform exercises correctly and how to work certain machines,let alone trying to get a grip on how to piece together an effective weight loss or muscle building program. Fortunately there is a unique new trend hitting the internet that’s putting a unique new spin on getting into top notch physical shape for an affordable price – online fitness coaching.

How Personal Fitness Training Used To Work

With traditional personal training, you pay a per hour fee (typically in the range of $55 – $75 an hour) which covers your time with a personal trainer. During this hour, you can track changes in your physique through body measurements like body fat testing, plan out future workouts or hit the gym for a one – on – one workout with your trainer.

While the traditional personal trainer approach does work, it’s easy to see how it can get expensive fast! With most fitness programs requiring a commitment of at least 2 – 3 months in order to see any serious changes to your body, you can expect to drop $1300 just for the pleasure of visiting with your trainer 3 sessions a week for 2 months. Typically this cost does not include any sort of customized fitness program or consulting outside of your scheduled training sessions.

How Online Fitness Coaching Works

With online fitness coaching, you typically get access to a fitness professional as well as complete workout programs and nutrition advice for a fraction of the cost of off line personal training. While you don’t get to actually go to the gym with your personal trainer, you do get to print off customized workouts and meal templates, watch exercise demonstration videos and ask your trainer any questions that you have about your program for a small monthly fee. Instead of paying per hour like you’d have to in a gym, you can typically ask unlimited questions, have your trainer tweak your training programs and sometimes even give your trainer a call for a small monthly fee. Basically, you’ll get access to your trainer 24 – 7 in order to get the help you need as you progress towards your goals without having to spend a crazy amount of money in the process. It’s a great new way to get fitness and training help when you need it without having to spend thousand of dollars in the process.

Is Fitness Coaching Right For You?

It’s hard to say if fitness coaching is the best fit for your specific needs, but chance are that if you simply want access to a personal trainer or fitness expert to answer your questions and create a customized fitness program for you without the hassle and expense of one-on-one training sessions, then online fitness coaching may be a great option.

How to Find a Personal Trainer

Gone are the days that only the rich and famous can afford personal trainers. Today, personal trainers are affordable, more abundant, and are an option for anyone who wants to achieve their fitness goals. Often, the most daunting task can be finding a qualified personal trainer in your area who best matches your workout style. This article is dedicated to providing you with the information and resources you need to learn how to find the right personal trainer for you.

If you’re still not convinced that hiring a personal trainer is the best route for you, consider the benefits:

– Accountability. Setting an appointment for fitness with a personal trainer ensures you won’t just blow it off like a trip on your own to the gym.

– Reduce Injuries. A certified personal trainer has the qualifications to ensure you use correct form and reduce the likelihood for injuries.

– Motivation. A personal trainer will push you to your body’s limits, whereas on your own, you are likely to give up prior to when you should.

– Get Results. If you’ve been training on your own and not seeing results, a personal trainer can help you achieve them.

– Fight Boredom. A good personal trainer will mix up your workouts enough to keep it interesting.

So, you’ve decided that hiring a personal trainer is the route you want to go? Where to start? First, you should be willing to invest some time and effort in finding the best match for your fitness needs. Ask yourself a few questions:

What certification will my ideal personal trainer possess?

What rate am I willing to pay?

What qualities will my ideal personal trainer possess to ensure I meet my fitness goals?

How do I want to measure my success? Losing inches? Losing pounds?

What Should I Expect from a Personal Trainer?

When embarking on your search for a personal trainer, you’ll likely find trainers with various backgrounds, specialties, training locations, certifications, rates, and personalities. It’s important to set some parameters for yourself before you begin your search to ensure you narrow it down to those personal trainers who will best work for you.

You may find personal trainers who specialize in certain areas. For example, a personal trainer who specializes in weight loss, or one who specializes in helping athletes achieve their goals. Ask the candidates what their specialty is, if any, and evaluate how that fits with your own goals.

Most personal trainers offer hour-long sessions. Some also offer half-hour sessions, but you should consider whether you will be able to achieve results in half-hour sessions. The most common formula is two hour-long sessions per week. Hopefully the personal trainer you select will also keep you accountable for any exercise you do outside of those sessions.

Part of the service a personal trainer provides is ensuring you stay motivated. Ask candidates how they motivate their clients. Your first meeting should include a goal-setting discussion. Ideally, the trainer will conduct a fitness assessment and record your measurements prior to your first workout. Then, the personal trainer should measure periodically to compare results and assess progress toward meeting you goals. Benchmarking between 4- and 6-week intervals can help quantify your success and ensure you stay motivated to keep training.

Personal trainers may conduct their sessions at a gym, in their home, in your home, or a private studio. You may want to consider finding personal trainers who conduct their sessions in a preferred location. For example, if crowds intimidate you, you may want to avoid trainers who train at a gym. Also, don’t underestimate home gyms. A good personal trainer needs minimal equipment to provide you with a well-rounded workout. If you’re more comfortable training in a private environment, find a trainer who can accommodate you.

Most importantly, remember that just because a person calls themselves a personal trainer does not mean they are worthy of the title. Do your homework, and go with your gut instinct on making a decision.

How to Conduct an Interview with a Personal Trainer

Don’t be afraid to ask questions! You can learn a lot about a personal trainer before ever going into a workout with them. Consider the following as part of your interview:

Do you have any certifications? If so, which ones? Is your certification current?

What is your educational background?

Do you specialize in any specific types of clients or clients with specific types of goals? i.e., weight loss, athletes, postpartum mothers, etc.

Do you have liability insurance?

What is the scope of the service you will provide? Will it be limited to exercise and fitness? Will it include discussions about nutrition?

How do you keep your clients motivated?

How will you measure my success?

Where will we train?

What should I expect from our sessions?

Will stretching be part of our workout?

How to Find a Personal Trainer in Your Area

If you belong to a gym or a fitness club, most have personal trainers on staff. Many gyms offer reasonably priced personal training packages. However, determine whether you will be assigned one trainer or whether the trainer will vary with each session. You are most likely to have the best results if a single personal trainer is tracking your progress. Also, gyms have different requirements for trainer certification, so ensure their personal trainers are certified through one of the more rigorous programs. Also, keep in mind that large gyms typically pay trainers less, and so they more likely to quit and go elsewhere. This may be disruptive to meeting your fitness goals.

Let your fingers do the walking through the local yellow pages. However, most self-employed personal trainers try to keep their expenses down and do not list with the yellow pages, so this should not be your only source.

Many of the personal training certification programs maintain online databases of participants. This is great place to start, since the question as to whether the candidate is certified is already answered.

Of course, if you can get a referral from someone who is already working with a personal trainer, this would be a great starting point. Your contact can give you first-hand experience as to what it is like to work with the trainer and clues as to their training style.

Why Aren’t You Using Online Fitness Coaching?

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me? Well I sure hope you don’t!

However, losing weight in the confines of your own home at your computer is not only possible, it’s a reality. What I mean is that you can use the advice that’s given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.

Any program, no matter how difficult or time consuming takes EFFORT. Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals. The end result whether its weight loss, toning, and muscle gain can be achieved with certainty.

It’s all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face to face advice, and helping you out physically with your exercise routine. Then by all means sign up to one of your local programs and off you go! There’s nothing wrong with having your own personal trainer.

But the down side is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are pilling up!

The cost each type of personal training (offline – meet your trainer type) varies with different levels of service and convenience, let’s investigate some of these services on offer.

Personal training in a health club:

This has to be the least expensive due to the fact that you’re already paying the club a membership fee. You could be stuck with long cues for equipment let alone the discomforting stares of fellow exercisers.

Working out at home:

With a personal trainer, this can obviously be the most convenient provided you have some equipment at home. You might find yourself walking to the bank more often with the higher rates these “come to your home” types charge.

Private training studio:

If you’ve accepted the invitation for personal training at their studio, chances are you’ll be paying fees that would fit into the “pricey” category. Location is also another factor; if the studio is located further away than you can walk then it may not be convenient for you.

Furthermore, if the personal trainer has a busy schedule, you may not get the appointment times you had hoped for.

Although location and price can be inconvenient, there’s no doubt that this method can be the most effective way to exercise. Sometimes, it’s a case of confidence and personal preference to avoid certain situations, which may leave you embarrassed, confused or bothered.

For example, many have been pushed into taking advantage of the local gym’s personal trainers. In terms of the convenience factor, it’s a plus if you’ve signed up for a lengthy period. But you might find that sweating and stretching in front of hundreds of people just isn’t your thing! Many people just can’t stand that.

Diets and Personal Training are alike!

The truth has to be told here. People who start an exercise routine (with or without a personal trainer), only half will continue this good habit for long-term. The rest will have thrown in the towel within 6 months.

How surprised would you be to find out that old habits are repeated when you stop personal training?

This obviously varies from person to person but the lack of trainer support can sometimes render a person lazy to the point where they neglect their fitness… because for many it’s the external motivation that provides the will to exercise and reach their goals in life.

Online fitness coaching can provide a very similar service to traditional personal training, and the costs involved are usually much lower and much more affordable for the general population.

In many situations, online consultation can be an excellent service if the trainer can deliver the right amount of motivation and supporting advice to the client. This can be seen in the case of weight loss, where many clients find weight loss a difficult task due to lack of confidence.

There are always that bunch of people who will shy away from a personal trainer because of misconceptions and stereotypes. They may fear losing face having to hire one or be under false impression that trainers are just for athletes or bodybuilders.

This is far from the truth – a supporting hand from a trainer can go a long way for many wanting to slim down or improve their fitness levels.

Online coaching really excels when the trainer acts as a mentor and plays a supporting role to dissolve misconceptions and stereotypes about people’s inability to achieve the results they’re after.

Let’s go through some of the benefits that can be attained using online coaching:

* Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise

* Save money on travel expenses and expensive personal trainers

* You can exercise when you want discarding the need for timed exercise appointments

* Where self-motivation fails, online training can provide enough support to stick with a homemade program.

* No need to workout at a specific place designated by the trainer, take control over your workouts at home, at the gym, at work or on the road

* Sit in the comfort of your own home on your computer to receive coaching and advice

* Have your training questions and problems answered with educated responses, promptly and confidentially via email

* Allows for tremendous flexibility, especially for those who travel.

* Allows privacy for those who are intimidated by “public” personal training, such as people who don’t feel comfortable with their bodies.

* The American Council on Exercise asserts that online training is an effective supplement to working one-on-one with a qualified trainer

As you weigh down the benefits of online personal training, you’ll find that each method will give you substantial results provided that YOU are willing to put 100% effort into your exercise & dietary program.

Personal trainers can’t do all the work for you, but they can guide you in the right direction to the point where you can observe results in weeks not years.

Whatever the interest, the choice comes down to you. Whether you’re comfortable just working out with a friend, willing to spend money to see a personal trainer, or find opportunity with an online trainer, the achievements you make will be proportional to the time you put in.

Weight Loss: Customize, Personalize, Spice up!

You know you have weighted, err, waited more than enough. So you decide to get yourself started on some weight loss programs and regimens. In all likelihood you would draft yourself with the ones that promise you sure-hit quick weight loss tips.

So you sweat and strain with your chosen weight loss program, perhaps ecstatically so at the start. Sure your body gets all aching with all your joints and knuckles cracking in epic proportions like ungreased door hinges of horror movies.

Looking at yourself in the mirror, you cringe at the sight of this blob staring back miserably at you still with the extra flabs flapping around somewhere there. You sigh in exasperation. Whatever happened to the weight loss program that promised to sculpt your body to whistle-bait shape? You scream in desperation. You know you have just been weigh-laid, err again, way-laid by some pseudo weight loss masters.

Truth is, we tend to pattern our weight loss mindset after the mentality of that of some backyard gym instructors. We torture ourselves with the age-old dictum “No pain, no gain.” Let’s face it, while it did miracles for Rocky, it sure did get him crippled (or, killed) in the final picture.

We are no Rocky. We are ordinary human beings with not-so-ordinary day-to-day affairs. Some are multi-tasked like the housewife who has to master doing diapers in one hand, pitching copies in the other, while applying tantric massage on her hubby with her feet. All throughout she is troubled between going for weight loss surgery and taking weight loss pills.

“No pain, no gain” is foolishly macho and downright false. Of course, there’s bound to be some discomfort when you’re just getting started with your own weight loss program, and later when you start to reach out for new weight loss goals.

But there’s an important difference between discomfort and pain. Learn it. Listen to your body say, “Moderation in all things.” Pain means injury. Pain makes you quit the weight loss program.

If you don’t like your chosen program of weight loss exercises, you won’t stick with it. It will become a chore, you’ll slack off and finally give up the entire weight loss program. Tailor your weight loss exercise to yourself, not to what others do or to some false image generated from within or without. Of course when you’re just getting started, weight loss may seem like a chore. But appearances are not always reality. Realize that your body and mind would always prefer being a couch potato, and will rebel at the thought of exertion in the weight loss program, so you’ve got to give any form of exercise a chance to grow on you before you start analyzing whether it’s for you or not! The key is to turn weight loss exercise into play, then you’ll succeed and persist. Lack of joy makes you quit.

So spice up your own program of weight loss exercises by customizing it according to your our own weight loss needs. Variety is still the spice of weight loss. You should’nt be satisfied just with pounding the pavement or sweating in a gym. Variety makes you learn how much you’re capable of. Play around, pick and choose, experiment with your own customized personal weight loss program.

Whatever weight loss exercises you choose from the following, try to get your heart rate up to about 70 percent of your safe maximum. You can do that by using this formula: 220 minus your age equals your Maximum Safe Heart Rate. Keep it at this rate for a solid half-hour. Don’t go over the 85 percent rate for more than a couple of minutes at a time. Of course, heart rate doesn’t figure into strength builders such as weigh lifting.

Note : The calories-burned figures that follow are for a 110-pounder. A 154-pounder should add on another 28 percent to that number, while a 198-pounder should add 55 percent.

Walking : Calories burned at 2 mph is 145 per hour; 3 mph is 235 per hour; at 5 mph is 435 per hour.

Jogging : Calories burned at 5mph is 530 per hour which is roughly about a 12-minute mile.

Jumping Rope : Calories burned is 600 calories per hour.

Swimming : At 30 yards per minute (about one lap of an Olympic-size pool), calories burned is 330 per hour.

Water-walking : Calories burned is 360 per hour in a fast game.

Bicycling : Calories burned at 10 mph is 390 per hour.

Aerobic Dancing : For low impact, calories burned is 240 per hour and for moderate impact, 350 per hour.

Square Dancing : Calories burned is 350 and up – way up! – per hour.

Table Tennis : Calories burned is 450 hour.

Rowing : Calories burned is 600 per hour.

Cross-country skiing : Calories burned at 10 mph is 600 per hour.

Weight Lifting : Calories burned is 250 per hour.

Martial Arts : Calories burned is 620 per hour.

You really won’t know what you like unless you try it. And if you haven’t tried it don’t knock it. Try mixing gardening with walking, housework with rowing, bicycling with weight lifting, dancing with martial arts, table-tennis with cross-country skiing, outdoors with indoors, team sports with solitary sports. Without variety, humans get bored and stale. They stop reaching. Boredom makes human beings quit.