If you are one of these individuals looking to shave those pounds off of your body, we have some interesting personal training tips that will help you to reach your individual fitness goals.
The Personal Training Tips
Log your daily nutrition intake.
Make an exercise schedule.
Know which area(s) of your body that you wish to improve on and research them.
Make a practice of drinking the right liquids.
Purchase used exercise equipment to make the process easier.
Personal Training Tip #1: Log Your Daily Nutrition Intake
If you plan on doing some self personal training , it is important that you log your daily nutrition intake.
Basically, you should keep note of every type of food that you eat. At the end of each day, you should read through the list and find foods that you know that you should not be eating. You should also find the healthy foods that you ate so that you can remember to eat those foods more often.
Personal Training Tip #2: Make An Exercise Schedule
Another important aspect of personal training is that you need to make an exercise schedule. By scheduling out your personal training regiment, you will keep track of what exercise(s) that you have done and what is left to be completed during the day. This will keep you motivated to finish all of the exercises on your schedule.
Personal Training Tip #3: Research On The Body Area(s) You Need To Improve
Many people exercise without knowing the proper exercises that they need to do in order to improve the body parts that they wish to improve. Before starting your exercise plan, you should research on the part(s) of your body that you wish to improve.
When researching, make sure you take notes on what types of exercises are associated with the body parts. By doing these exercises, your workout will be more efficient.
Personal Training Tip #4: Make A Pracice Of Drinking The Right Liquids
If you are on a personal training plan, you need to drink the right liquids. Soda drinks, along with the "sports drinks" simply fail to live up to the necessity of water in your workout.
It is important that you drink an adequate amount of water while personal training. If you absolutely hate the taste of regular water, it would be acceptable to drink flavored water as a substitute.
Personal Training Tip #5: Purchase Used Exercise Equipment
Exercise equipment will help to speed the personal training process. Check your classified advertisements section and look for used personal training equipment that will help your workout. You can usually get quality equipment for a fraction of the cost as many people who wish to sell the equipment no longer require it.
Start Personal Training Today If you will start personal training today, you will not regret it. You will start the process of improving your fitness and starting a new chapter in your life.
The hard work that you put into your personal training will not only benefit your body but will also impress your friends and family.
December 29, 2005 -- Part of the popular mythology about weight loss is that rapidly lost weight always returns rapidly. This notion comes in part from our collective sense that crash diets rarely do any good in the long run, which is true. However, some important research suggests that rapid weight loss can actually help produce better maintenance of weight losses, at least some of the time.
In 1958, in the New York State Journal of Medicine, Professor Albert Stunkard wrote the most famous two sentences in the history of research on weight loss summarizing the prior 30 years of obesity research: Most obese persons will not stay in treatment for obesity. Of those who stay in treatment, most will not lose weight, and of those who do lose weight, most will regain it.
Stunkard found that only 12% of participants in weight loss programs in the first half of the last century lost 20 lbs. or more. State-of-the-art treatments today fare far better. Professionally conducted programs that include specialized cognitive-behavior therapy and a very low-calorie diet (usually a liquid diet) help approximately 90% of participants lose 20 pounds or more; 50% lose 40 pounds.
Despite the ability of people in the best professionally conducted programs to lose weight far more effectively than the prior generation of programs, even today a clear majority of participants do not succeed in maintaining weight losses when followed up over several years. Several studies point the way to better long-term outcomes, but the following findings do not fit with the prevailing view about rapid weight loss. This research suggests rapid weight loss can increase the sustainability of weight loss.
Dr. Tom Wadden and his colleagues at the University of Pennsylvania studied the effect of weight loss medications combined with instructions on reducing total calorie intake, materials on behavioral strategies, and two different levels of professional support (Obesity Research). Twenty-six women who averaged about 75 lbs. overweight maintained weight losses, on average, of more than 30 lbs. at the end of one-year. Those who lost the most weight during the first month lost the most weight at all subsequent assessments.
Dr. Robert Jeffery and his colleagues (Journal of Consulting and Clinical Psychology, 1998) examined weight losses and psychological effects in 130 overweight people 2.5 years after participants received professional cognitive-behavioral weight loss therapy for 18 months. Researchers divided the participants into three groups based on outcomes at 18 months. Those who were most successful at 18 months maintained weight losses far better at 2.5 years than the other participants. An earlier study by Jeffery and colleagues (International Journal of Obesity, 1989) showed that participants who lost the largest amount of weight initially maintained their superiority at a 4-year follow-up.
Participants in all of these studies received professional counseling and focused on a reduced calorie, lower fat, and balanced diet, increased exercise, and improved understanding of principles of behavior change that support healthier lifestyles. The people who lost weight most rapidly may have developed stronger and more positive convictions about their abilities to lose weight successfully than their peers who lost weight more slowly. This improved self-efficacy (I know I can; I know I can.) reportedly promotes better weight loss over time (Hartigan et al., Journal of Counseling Psychology, 1982).
Dr. Daniel Kirschenbaum and his colleagues (Behavior Therapy, 1992) noted that weight controllers experience several stages on the road to success, some of which might be affected by rapid weight loss. The honeymoon stage is filled with energy and enthusiasm and effort. Unfortunately, after a while the motivational picture weakens. Weight controllers then find themselves in the frustration stage. It is possible that more rapid weight loss keeps people in the honeymoon stage longer and helps them get through the frustration stage to the final acceptance stage more rapidly and effectively.
Rapid weight loss during a professionally directed course of lifestyle change may prove far more helpful than harmful in the long run. These results do not support crash dieting. They support working very hard in the early stages of a weight loss effort in the context of an approach that has a strong scientific foundation. Driving weight down rapidly may prove very encouraging and help dieters believe they can accomplish their weight loss goals. This means that as you attempt to realize your 2005 New Years Resolution to lose weight, remember to go all out especially in the early stages. Go for it!
To learn more about Healthy Living Academies, including the first therapeutic boarding school focused on weight reduction for adolescents and the first scientifically-based summer camps for weight loss, or AEGs other therapeutic schools and programs, contat teh author. References Hartigan, K.J., Baker-Strauch, D., & Morris, G.W. (1982). Perceptions of the causes of obesity and responsiveness to treatment. Journal of Counseling Psychology, 29, 478-485.
Jeffery, R.W., Wing, R.R., & Mayer, R.R. (1998). Are smaller weight losses or more achievable weight loss goals better in the long term for obese patients? Journal of Consulting and Clinical Psychology, 66, 641-645.
Kirschenbaum, D.S. et al. (1992). Stages of change in successful weight control: A clinically derived model. Behavior Therapy, 23, 623-635.
Kramer, F.M., Jeffery, R.W., Forster, J.L., & Snell, M.K. (1989). Long-term follow-up of behavioral treatment for obesity: Patterns of weight regain among men and women. International Journal of Obesity, 13, 123-136.
Stunkard, A.J. (1958). The management of obesity. New York State Journal of Medicine, 58, 79-87.
Wadden, T. A. et al. (1997). Lifestyle modification in the pharmacologic treatment of obesity: A pilot investigation of a potential primary care approach. Obesity Research, 5, 218-226.
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