This shows you how much weight I have lost and how I have changed. 🙂 (30 + pounds so far!)
Also; I HAVE A TUMBLR NOW!
Please follow me and I will follow you. I will be adding photos to this all the time now! 🙂
Tagged: , weight loss , photos , difference , tumblr … Read More
You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.
Developing an Individualized Exercise Prescription
The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.
The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.
Slow Progression Phase
This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.
The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.
After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.… Read More
Issue 2.35 – Reasons to renew that gym membership.
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With all the busy schedules at home and office, most moms do not put much attention to their shape. A lot of pounds might have been added throughout the years of raising children, taking them to school not to mention taking care of their husbands. We know for a fact that our moms are the best superhero of our lives. She may not be faster than a speeding bullet, but she’s there quickly when you need comforting. She may not be more powerful than a locomotive but it is her inner strength and poise that keep the family together. She may not be able to leap tall buildings in a single bound, but can you just imagine life without her?
As a mother, you put your family first over yourself. But sometimes, in order to take care of your loved ones, you need to take better care of yourself first. You need to have the strength, both inner and physical, to handle the challenges of daily living. That includes being in the best physical shape of your life.
Getting back into shape and gaining mastery over yourself is not just about exercising or dieting. In order to truly transform yourself and get into the best shape, you need to transform every aspect of your life including training, nutrition, rest and recovery, and even your lifestyle. Hiring a personal trainer is the answer. Indeed, there are several resources available online that you can use to whip yourself into great shape. However, a personal trainer provides a host of benefits you simply cannot access if you go it alone.
For starters, your trainer can provide you with the right information regarding diet, exercise, rest and recovery. With his depth of experience and knowledge, he can help tailor a plan that suits your unique needs and lifestyle, minimizing the friction between your goals and your actual life. This, in turn, minimizes the roadblocks to success and guesswork.
Having a coach also increases your accountability. When you have someone who will be waiting for you at the gym, when you have someone who is as invested in your success as you are, it can be fairly difficult to miss a workout. And when things get tough in the long run, your coach can give you words of encouragement that can drive you past your plateau. If you are a busy mom, your personal trainer understands that time is your greatest asset. He knows how to maximize each training session and get the most out of each of these in order to help you achieve the body that you desire.… Read More
Aerobic exercise is sometimes known as “cardio”- exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. Poonam Sharma, Renowned Fitness expert shows aerobics exercises for beginners, beneficial for their fitness.
FitVit brings you Fitness in New Mantra, Stay in Shape , Tone those Muscles & Feel Fantastic. This Channel is all about Health & fitness through amazing shows on different Genres of Workouts, Featuring Top Experts & Trainers.
Let's start with the good news … NASM – The National Academy of Sports Medicine – Personal Training certification is NCCA accredited. So that's a good start, right?
NASM offers a CPT design, obviously short for "Certified Personal Trainer". Surprisingly, unlike most of the other certification organizations, it only offers one certification! What a shocking idea!
NASM claims (although I have not verified it with each company) to be a 'preferred' provider of trainers for places like Gold's Gym and Bally's. Although I do not encourage you to make a career out of those establishments, while you're learning that they could be a good place to get some experience.
Reputation / Popularity
NASM is one of the less recognized NCCA accredited organizations in the industry. Maybe it's just because they only offer one level of certification, who knows. But it's rarely the certification of first choice for many gyms or fitness studios.
Again, that's not necessarily bad, especially if you are just training for your own clients. But just keep in mind that many times a studio will want you get yet another certification (like NSCA) to keep all their trainers on an even keel.
The eligibility requirements are basically the same as everyone else's. You must be 18 years of age, have a current CPR and AED certification, and be able to fork over the exam fees.
The exam is done a little bit differently than the other certificates. … OK, on second thought, make that a LOT different …
You have to buy one of their 'educational packages' to get the exam. So, in a sense, the exam is included with the study materials (at least the cost it). Then when you're ready, you set up an exam date (minimum 3 days ahead) and then take the pas / fail exam.
This means that you can not really just take the NASM CPT without buying all of their materials. Just purchasing the "exam" only package is $ 549!
The weird thing is that if you buy the materials, the cost is only $ 50 more. The 'recommended' PLUS version is $ 679 (which includes a Live Workshop)
Another odd thing is that you only have 120 days to take the exam after 'enrolling' as a NASM member. I respect the effort to bring people on board quickly and make it like a classroom (where deadlines are quite common), but it is very out of the mainstream for this industry. It's up to you if you feel that is appropriate with your time constraints.
You also need to order things through one of their "Education Consultants" to order the recommended PLUS version of the study / exam materials … which to me is just another barrier to me getting myself moving.
NASM has a Live Workshop (included in a few of their packages, like the PLUS package) that is a two-day program where you can get some really solid hands on experience. Of course, … Read More