Fitneess

How to get Maximum Results From Your Workout

Amit ,
Shares
How to get Maximum Results From Your Workout

How Do I Maximize My Workout Results?

Nobody goes to the gym expecting mediocre results. You go in determined to get the most out of every rep, run, and hard-earned bead of sweat. Fortunately for you, scientists and researchers share your desire.

A special occasion, such as a wedding or conference, can be a powerful motivator for getting in shape. Avoid excessive diets or routines that might deplete you or even backfire, placing you in worse shape. Here are a few tips on how to get maximum results from your workout and get ready for your important event.

Increase Cardio To Shave Off Extra Weight

Working out for 30 minutes five days a week on the treadmill or elliptical will help you lose that extra fat. Maintain your muscles via regular strength training, but supplement with moderate-intensity exercise to burn fat and increase your metabolism.

How to get Maximum Results From Your Workout

Add your 30-minute cardio workout to your calendar whenever it is most convenient for you – whether it is first thing in the morning, during your lunch break, or in the evening – to make it easier to stick to your new habit.

Lift Weights

Resistance exercise increases muscular mass, which raises your metabolic rate. So, while cardio exercise is wonderful for losing weight, you also need to lift weights as part of your routine. Lifting weights will assist you gain muscular mass while also reducing fat tissue.

How to get Maximum Results From Your Workout

Although muscles weigh more than fat and the scale may show you’ve gained weight but your body composition has improved and you no longer have as much excess weight as you had before.

Decrease Workout Time – Increase Intensity

Reduce the amount of time you spend at the gym. However, increase the intensity of your whole workout. According to studies, one minute of all-out exercise can provide the same advantages as 45 minutes of moderate activity.

How to get Maximum Results From Your Workout

Interval training is an excellent method to start increasing the intensity of your exercises. According to research, alternating between eight seconds of high-intensity exercise and 12 seconds of lower-intensity exercise for 20 minutes three times a week resulted in more weight reduction than working out for twice as long at a constant pace. Interval exercise is also more effective in reducing belly fat and body weight while maintaining muscle mass.

Pick Music That Motivates You

The appropriate soundtrack is essential for making those high-intensity exercises as pleasant as possible.

According to a 2014 research, listening to music makes tough exercises feel simpler, motivating people to push themselves even more. A recent research published in the Journal of Sport Sciences reached similar findings when it came to the usage of music during high-intensity exercises.

The researchers discovered that your playlist might make HIIT exercises more pleasurable and improve the likelihood that you would include them into your regimen on a regular basis.

Use a Foam Roller

Foam rolling is becoming increasingly popular. And this is one fitness craze that deserves to stick around. Rolling substantially decreased pain and improved recovery, according to research published in Medicine & Science in Sports & Exercise.

How to get Maximum Results From Your Workout

In fact, it decreased muscular pain one, two, and three days after a squat exercise, enhanced quadriceps range of motion, and improved performance in a vertical leap test. And it doesn’t take long to enjoy the benefits: only two minutes of foam rolling has been found to enhance range of motion by 10 degrees.

Reduce Carb Intake

Replace white bread, potatoes, rice, and pasta with healthy grains like quinoa and more nutrient-dense carbs like sweet potatoes. Bloating can be caused by even the healthiest grains. Reduce your carbohydrate intake in favor of additional vegetables, protein, and healthy fats in your meals.

How to get Maximum Results From Your Workout

Lower the intake of carbohydrates and sodium in your meals a few days before your big occasion to reduce bloating and puffiness.

Stay Away From Refined Sugar

Sugar is “aggressively unbalancing,” interfering with the body’s capacity to utilize fuel and putting additional strain on the pancreas. It can cause skin issues, puffiness, and fat, as well as fatigue and mood changes.

To satisfy cravings, have berries and whole-milk yogurt on available, or treat yourself to a tiny antioxidant-rich square of dark chocolate.

Add Protein To Your Diet

How to get Maximum Results From Your Workout

Many people overlook the importance of receiving the protein their muscles require to repair. If you don’t, you’ll get very little out of your workout, because both aerobic and strength training require protein for muscle development. I propose whey protein shakes or soy protein shakes.

Consume Healthy Fats

A tablespoon of nut butter, an avocado, or coconut oil are all excellent sources of the beneficial fats required for muscle growth. They’re also great go-to snacks for when you’re seeking something sweet.

Consume enough fatty fish or take a daily supplement that can help your body grow and retain muscle.

Hydrate

Make an effort to stay hydrated throughout the day. Because it takes a few hours for your body to digest the water, you can’t drink just before activity. Make it a priority and your point to drink water throughout the day.

How to get Maximum Results From Your Workout

This is especially important when you are living an active lifestyle and working out. It’ll help you maximize your workout results because our body can function much better when we are hydrated.

Get Enough Sleep

Because muscle is created while you sleep, obtaining more rest is a smart idea, especially considering you’ll be working out more.

How to get Maximum Results From Your Workout

If you follow our advice and take time during the day to relax and breathe deeply, you’ll be in fantastic form for that big event.

Final Thoughts

Sticking to this list will ensure that you are getting the most out of your workouts and maximizing your efforts. However, if it’s not going as planned and you are not getting in shape fast enough you should get a free consultation on how to get maximum results from a workout from a professional team of personal trainers and coaches.

So stop delaying your success and click the “GET STARTED NOW” Button Below to Claim Your Free Consultation

Maximum Results From Your Workout

 

Share this post

Diet Fitneess

How Long Does It Take To See Results From Diet and Exercise

Amit ,
Shares

My Diet and Exercise Routine Is Actually Working?

Anyone embarking on a new fitness adventure has one thing in mind: How long will it take for me to see results from diet and exercise? This isn’t a terrible question, but it’s difficult to answer because everyone starts from a different position, confronts various problems, and has a different concept of what an ideal body looks like.

How Long Does It Take To See Results From Diet and Exercise

Let’s look at some realistic timelines for attaining fitness objectives, the different elements at play, and what you can do to speed up your diet and exercise outcomes.

Starting Fitness Level

There isn’t one right answer when it comes to how long it will take to see results because it depends on your starting point and your main goal. If you are overweight or obese you will be able to see results much faster than people who are already fit and looking to build lean muscle tissue or increase their performance.

How Long Does It Take To See Results From Diet and Exercise

Generally, results show much quicker for people who were living a sedentary lifestyle because the stress they put on their body through exercise and proper diet is new to them.

Because it’s new it causes their body to adjust and burn the fat tissue they have stored. On the other hand, people who are already fit need to introduce special diet and exercise and workout routines to improve muscle growth and maximize their results.

Expectations For Weight Loss Results

Weight loss is the major fitness objective for tens of millions of Americans, regardless of age, gender, or income. You may expect to lose fat pretty rapidly if you commit to a thorough weight reduction program, but there are several essential considerations to keep in mind.

How Long Does It Take To See Results From Diet and Exercise

First and foremost, the more weight you have, the easier it will be to lose weight straight away. People who are over 100 pounds overweight can safely lose two to three pounds per week by going on a calorie-restricted diet and engaging in regular activity such as power walking.

 

When you’re only a little overweight, things are a little different since it’s tougher to lose the stubborn fat around the stomach, thighs, and lower back once the majority of the excess weight has been lost.

 

If you’re attempting to lose 10 to 12 percent body fat, progress will be slower, and you can only anticipate losing around a pound of fat each week at most, assuming you stick to your food and exercise habits.

 

The usual rule is that development is rapid initially, but then it gets more difficult to see changes in your body as time goes on. That’s why it’s critical to stick to a tight diet and keep pushing yourself with increasingly difficult and intensive workouts.

 

If you see that your weight reduction is halting, don’t become disheartened. That’s a positive indication. It implies you’ve completed the majority of the job and are on the correct road. It will take a little longer than you think to make those last steps toward excellence.

 

That said, significant effects in the mirror or on the scale take three to five weeks on average, but you’ll likely notice greater energy and better sleep in the interim, making your fitness journey that much simpler.

Expectations For Muscle Building Results

If you’re at a healthy weight and want to pack on some lean, firm muscle, you’ll have a different set of expectations and requirements to meet your objectives. The good news is that you can lose fat and gain muscle at the same time, implying that aerobic and strength training work together to maximize outcomes.

How Long Does It Take To See Results From Diet and Exercise

Scientists have shown that increasing muscle mass speeds up the human metabolism, so adding squats, presses, and ab workouts to your treadmill sessions or high-energy group dancing classes will help you lose weight quicker.

 

With that in mind, you may anticipate to gain around half a pound of pure muscle every week when you first begin, adding up to about 2 pounds of muscle per month.

 

However, once you’ve passed the “beginning gains” stage, outcomes will stagnate, and adding lean muscle after the first six months of strength training will be more challenging.

That doesn’t mean you should put your foot down, because weightlifting will help you lose weight and boost your daily energy levels. You’ll set yourself up for best weight loss and muscle growth if you discover the sweet spot between aerobic cardio exercises and strength training early on.

What To Do After You Get To Your Desired Result?

People all too frequently attain their specific fitness objective after a few months or years, then rapidly relapse to their old habits and see their achievements deteriorate. It’s critical that you keep the same degree of discipline from the start, and that you understand that results might vanish much faster than they appeared.

How Long Does It Take To See Results From Diet and Exercise

To be accountable, you might want to join a group fitness challenge or go to the gym every day with a friend who won’t let you off the hook. When you hit performance and physical appearance plateaus, it’s easy to take these things for granted because you’re enjoying living a healthy lifestyle and looking great in your new clothes.

Final Thoughts

Our culture is obsessed with statistics and data, which is why we work so hard and analyze everything. When it comes to your health and fitness, though, it’s critical that you acknowledge each small step forward, even if it doesn’t seem significant.

 

Be your own cheerleader and invite your friends and family to join you on your adventure! It’s amazing how much your life can change in only a few months. If you are not sure how or where to start you can always consult with a professional trainer or nutritionist.

Just click the GET STARTED NOW Button Below to Claim Your Free Consultation and begin your journey to a healthier lifestyle.

How Long Does It Take To See Results From Diet and Exercise

Share this post

Fitneess

What Helps Sore Muscles After Workout

Amit ,
Shares
What Helps Sore Muscles After Workout

What Helps Sore Muscles After Workout

What helps sore muscles after workout, if you’re into sports or working out, it’s inevitable to get sore muscles. It’s something that we just can’t skip because that’s how our body works and that’s how it gets stronger.

 

There are two different types of muscle soreness, acute and delayed onset muscle soreness. The first one you feel right after you finish your training and its symptoms are burning pain that is incited by the excess lactic acid inside your muscles.

What Helps Sore Muscles After Workout

The second one appears between 24 and 72 hours after your training and you will feel stiffness and pain caused by the small rips in the muscle fibers and muscle tissue.

 

Although getting sore muscles is inevitable for people who actively train and work on improving their fitness level, it is possible to reduce the severity of the symptoms and even completely get rid of muscle soreness.

 

Getting rid of muscle soreness quicker will allow you to push yourself even more and get the desired results much faster. What helps sore muscles after workout, here are a few things you can do to get rid of muscle soreness and improve your recovery rate.

 

Active Cooldown Exercises

Cooldown exercises can help you reduce your muscle soreness significantly because it readies your body for the recovery process. Research done in 2018 discovered that runners who didn’t completely stop to rest after their workout routine were able to increase their running time by three times.

 

What Helps Sore Muscles After Workout

 

Instead of stopping completely after their run, they lowered their tempo by about 50% at the end of their routine. Scientists that reviewed the results of the research believe that it increased their blood flow and reduced the blood lactate which contributes to sore muscles.

Foam Rolling

Although it is very unpleasant and for some people very painful, foam rolling when your muscles are sore can significantly help repair your muscles by reducing the swelling in them and improving your tissue healing.

 

What Helps Sore Muscles After Workout

 

A study done in 2015 discovered that 20 minutes of rolling on a high-density foam roller right after your workout routine and again after 24 hours have passed, diminishes the muscle tenderness and lowers the impact on the dynamic movements of the participants in the study.

 

Heating Pads and Ice Packs

Heating pads will increase the blood flow in a certain area which might help your body get rid of some by products created during your workout which influences muscle soreness.

What Helps Sore Muscles After Workout

What helps sore muscles after workout, An ice pack will reduce the chances of suffering any tissue damage in the area it is applied to. Combining these two by using an ice pack for 20 minutes and switching to a heating pad for 20 minutes may decrease your muscle soreness and help you recover quicker. This was discovered during a study in 2015.

 

Ice Bath

Ice baths are a popular way of reducing muscle soreness after an extensive workout. It is based on scientific research that discovered it reduces swelling and tissue breakdown by constricting your arteries and veins.

 

What Helps Sore Muscles After Workout

 

The participants in the research who were taking 10-minute ice baths after their workout session reported feeling the least amount of pain and soreness while stretching.

 

Massage

Getting a massage is an excellent way to relax and get rid of muscle soreness. What helps sore muscles after workout, a study done in 2012 shows that people who were getting a massage after their training session experienced much lower levels of pain because a massage reduces the release of cytokines.

 

What Helps Sore Muscles After Workout

 

Cytokines are substances that cause inflammation. Proper massage can also improve the ability of your body to repair and function properly on a cellular level by stimulating the mitochondria.

 

Compression Gear

Compression gear is not just for show. It is actually helpful for muscle soreness and faster muscle recovery because it is tight and it constricts your muscles. This makes it harder for fluid to build up in your muscles while at the same time improves your blood circulation.

 

What Helps Sore Muscles After Workout

 

A study from 2014 found out that compression wear helps with removing an enzyme that is present in our muscles known as creatine kinase, which might cause pain and aching.

 

Proper Rest

Proper rest is one of the most important things you need to do to get rid of sore muscles and allow your muscles to recover. Although there aren’t any studies that can pinpoint the exact reason why sleep helps with muscle soreness, we know that it involves many physiological functions that are imperative for our general well-being.

What Helps Sore Muscles After Workout

We also know that not sleeping well or completely lack sleep can increase inflammation levels which increases muscle soreness in some cases.

 

Proper Diet

Having the right diet is another very important thing that can help you get rid of sore muscles much faster. Getting the right nutrients into your body will help with your recovery rate and reduce the soreness in your muscles.

 

What Helps Sore Muscles After Workout

 

One food that has all the right nutrients to help you get rid of muscle soreness is mushrooms. They have many benefits that battle inflammation which might help with muscle soreness. They possess compounds known as polysaccharides that help reduce inflammation in the body.

 

Another thing you can do to increase your recovery rate and battle sore muscles is cherry juice. They are full of antioxidants that help battle inflammation.

 

Research done in 2010 discovered that marathon runners had reduced muscle pain after drinking tart cherry juice for 8 days. Getting enough protein is a crucial part of your diet and it plays a huge role in getting rid of muscle soreness too.

 

What Helps Sore Muscles After Workout

 

It is especially important to consume enough protein after a workout and many athletes are drinking protein shakes quickly after they finish their workout routine.

 

In one study from 2017, it was discovered that protein helps a lot with recovering muscle function in the 24 hours after a hard strength workout. When combined with a food that is rich in antioxidants the recovery process was significantly quicker too.

 

Try to combine protein-rich foods with foods and drinks that are rich in antioxidants and anti-inflammatory properties right after your workout and you should significantly reduce your muscle soreness.

 

Here at ADVANCE FIT, we have a full line of supplements that can help you recover faster including our PROLEAN Protein drinks and our LIFE AMINOS Essential Amino Acids flavored drinks. We also provide one on one personal training.

 

We welcome you to come check out our facility and we’ll provide you this a free tour and consultation.

 

Schedule Your Appointment Here

Share this post

Fitneess

How to Get Maximum Results From Workout

Amit ,
Shares
How to Get Maximum Results From Workout

5 Simple Fitness Tips to Maximize Your Results

How to get maximum results from workout – Regardless of the reason you decided you want to get fit, it is a step in the right direction. It is an excellent lifestyle change because you will improve your fitness and health at the same time.

Getting fit and healthily reaching your goals can be a slow process that lasts for months depending on your starting fitness level but there are some things you can do to make sure “How to get maximum results from workout.”

 

How to Get Maximum Results From Workout

 

When you follow the few tips we are about to present below, you will surely increase the chances of getting to your fitness goals much faster while remaining healthy in the process.

 

Knowledge Can Make A Huge Difference

Knowing how the body works and how it adapts will help you a lot in maximizing your fitness results. Because our body is adaptable, you can take advantage of its adaptability and mold it in any way you want but only if you educate yourself and have sufficient knowledge.

Education is important because our body functions differently in different environments and the right training method for each individual would be different.

 

How to Get Maximum Results From Workout

 

The best workout routine for each person would depend on genetics, lifestyle, and age. Getting to know the anatomy and physiology of your body will help you improve your training results and you can construct a training routine that will be more efficient for your specific purpose.

Learning about all the muscles in the body will help you execute the exercises much better because you will know how each and every one of them function.

 

That way you can improve your lifts, ability to create tension and improve your strength through having proper form when exercising. Aside from knowing, it is also important to keep an open mind and ask questions frequently to further expand your education.

None of us can know literally everything there is to know about the human body. It is very complex and new scientific data are coming out every few years that can be used to expand your knowledge.

So keep an open mind and don’t dismiss any new information right away because it might be the latest breakthrough in fitness science.This is why it’s so effective to work with a personal trainer and ADVANCE Fit can provide a personal trainer for you.

 

How to Get Maximum Results From Workout

 

Another important part we need to mention here is the ego. There is no place for it in fitness if you want to constantly improve and maximize your fitness results. It is not always best to lift the heaviest weight so people can take notice.

Consistency in training is much better which is why training with less weight is often more beneficial. This last part comes with proper knowledge on the subject which is why the first thing we mentioned is that you need to know how the body works.

 

Proper Nutrition Is Very Important

An enormous part of maximizing your fitness results is your diet and nutrition. Without a proper meal plan tailored to your specific needs, you may never reach the goals you set for yourself because a bad diet is almost impossible to out-train.

The best results come when you are on a strict eating plan without cheat days, without alcohol, and no messing around.

 

How to Get Maximum Results From Workout

 

Every single thing you consume has some kind of consequences to your body and it can be either good or bad. If you hired a nutrition expert and he or she created a meal plan for you specific to your needs, make sure to follow it exactly to maximize your fitness results.

It can be extremely hard to resist sometimes but consistency and discipline are a must when it comes to achieving your fitness goals.

 

A few things you can do to make sure you stay on the right path when it comes to your nutrition are:

Take care of your digestive system

Eating a lot of fiber is the key here. It will help you keep your digestive system healthy so it can absorb all the nutrients you consume. Adding probiotics to your diet is also an option to maximize your digestive health.

Limit your carb intake

Loading up on carbs is one of the worst things you can do because they turn into fat if you don’t spend them all. They provide your body with the necessary energy but eating too many carbs will result in lowering your fitness results.

Eat plenty of protein

Protein is a building block for your muscles and you must consume it regularly. Ideally, you will have some protein in each meal of the day.

Hydrate

Drinking plenty of water is also important to maximize your fitness results. It is very important because our body needs water to function properly and when we work out we sweat which means we lose water.

Effective Workouts

Having an effective workout routine, how to get maximum results from workout. An effective workout should be up to an hour-long although ideally, it should be a bit shorter. If you plan your workout routine correctly and don’t take breaks to chat with people around you, 45-50 minutes is enough to do your training and be done for the day.

 

How to Get Maximum Results From Workout

 

The most effective workout would be different for each individual because it depends on their fitness level. Beginners and people who mainly had sedentary lifestyles should start slowly and work their way up gradually to build endurance and to properly adapt to the new lifestyle. Starting with high-intensity workouts right away would only lead to injury or be very unenjoyable.

 

Another thing to note for, how to get maximum results from workout is the way each exercise is done. To make the most out of your training you need to do each exercise in the right form. Remember that your muscles are being worked both ways, meaning that they contract when you push the weight up but also activate when you slowly bring the weight down. Make sure that you are doing every exercise properly and ensure that you don’t just drop the weight without activating your muscles but slowly lower it for each repetition.

 

We invite you to come in and check us out and explore how we can help you reach your goals faster.

 

Schedule a Free Consultation Here so you don’t need to wait when you come in.

 

 

Share this post

Fitneess

HOW TO GET RID OF MUSCLE SORENESS

Amit ,
Shares
How to Get Rid of Muscle Soreness

8 Ways to Get Rid of Sore Muscles

How to get rid of muscle soreness, if you’re into sports or working out, it’s inevitable to get sore muscles. It’s something that we just can’t skip because that’s how our body works and that’s how it gets stronger. There are two different types of muscle soreness, acute and delayed onset muscle soreness.

 

How to Get Rid of Muscle Soreness

 

The first one you feel right after you finish your training and its symptoms are burning pain that is incited by the excess lactic acid inside your muscles. The second one appears between 24 and 72 hours after your training and you will feel stiffness and pain caused by the small rips in the muscle fibers and muscle tissue.

 

Although getting sore muscles is inevitable for people who actively train and work on improving their fitness level, it is possible to reduce the severity of the symptoms and even completely get rid of muscle soreness. Getting rid of muscle soreness quicker will allow you to push yourself even more and get the desired results much faster.

 

Here are a few things you can do to get rid of muscle soreness and improve your recovery rate.

 

Active Cooldown Exercises

Cooldown exercises can help you reduce your muscle soreness significantly because it readies your body for the recovery process. Research done in 2018 discovered that runners who didn’t completely stop to rest after their workout routine were able to increase their running time by three times.

 

How to Get Rid of Muscle Soreness

 

Instead of stopping completely after their run, they lowered their tempo by about 50% at the end of their routine. Scientists that reviewed the results of the research believe that it increased their blood flow and reduced the blood lactate which contributes to sore muscles.

Foam Rolling

Although it is very unpleasant and for some people very painful, foam rolling when your muscles are sore can significantly help repair your muscles by reducing the swelling in them and improving your tissue healing.

 

How to Get Rid of Muscle Soreness

 

A study done in 2015 discovered that 20 minutes of rolling on a high-density foam roller right after your workout routine and again after 24 hours have passed, diminishes the muscle tenderness and lowers the impact on the dynamic movements of the participants in the study.

 

Heating Pads and Ice Packs

Heating pads will increase the blood flow in a certain area which might help your body get rid of some byproducts created during your workout which influences muscle soreness. An ice pack will reduce the chances of suffering any tissue damage in the area it is applied to.

 

How to Get Rid of Muscle Soreness

 

Combining these two by using an ice pack for 20 minutes and switching to a heating pad for 20 minutes may decrease your muscle soreness and help you recover quicker. This was discovered during a study in 2015.

 

Ice Bath

Ice baths are a popular way of reducing muscle soreness after an extensive workout. It is based on scientific research that discovered it reduces swelling and tissue breakdown by constricting your arteries and veins.

 

How to Get Rid of Muscle Soreness

 

The participants in the research who were taking 10-minute ice baths after their workout session reported feeling the least amount of pain and soreness while stretching.

 

Massage

Getting a massage is an excellent way to relax and get rid of muscle soreness. A study done in 2012 shows that people who were getting a massage after their training session experienced much lower levels of pain because a massage reduces the release of cytokines.

 

How to Get Rid of Muscle Soreness

 

Cytokines are substances that cause inflammation. Proper massage can also improve the ability of your body to repair and function properly on a cellular level by stimulating the mitochondria.

 

Compression Gear

Compression gear is not just for show. It is actually helpful for muscle soreness and faster muscle recovery because it is tight and it constricts your muscles. This makes it harder for fluid to build up in your muscles while at the same time improves your blood circulation.

 

How to Get Rid of Muscle Soreness

 

A study from 2014 found out that compression wear helps with removing an enzyme that is present in our muscles known as creatine kinase, which might cause pain and aching.

 

Proper Rest

Proper rest is one of the most important things you need to do to get rid of sore muscles and allow your muscles to recover. Although there aren’t any studies that can pinpoint the exact reason why sleep helps with muscle soreness, we know that it involves many physiological functions that are imperative for our general well-being.

We also know that not sleeping well or completely lack sleep can increase inflammation levels which increases muscle soreness in some cases.

 

Proper Diet

Having the right diet is another very important thing that can help you get rid of sore muscles much faster. Getting the right nutrients into your body will help with your recovery rate and reduce the soreness in your muscles.

 

How to Get Rid of Muscle Soreness

 

One food that has all the right nutrients to help you get rid of muscle soreness is mushrooms. They have many benefits that battle inflammation which might help with muscle soreness. They possess compounds known as polysaccharides that help reduce inflammation in the body.

 

Another thing you can do to increase your recovery rate and battle sore muscles is cherry juice. They are full of antioxidants that help battle inflammation. Research done in 2010 discovered that marathon runners had reduced muscle pain after drinking tart cherry juice for 8 days.

 

Getting enough protein is a crucial part of your diet and it plays a huge role in getting rid of muscle soreness too. It is especially important to consume enough protein after a workout and many athletes are drinking protein shakes quickly after they finish their workout routine. In one study from 2017, it was discovered that protein helps a lot with recovering muscle function in the 24 hours after a hard strength workout.

When combined with a food that is rich in antioxidants the recovery process was significantly quicker too. Try to combine protein-rich foods with foods and drinks that are rich in antioxidants and anti-inflammatory properties right after your workout and you should significantly reduce your muscle soreness.

 

Here at ADVANCE FIT, we have a full line of supplements that can help you recover faster including our PROLEAN Protein drinks and our LIFE AMINOS Essential Amino Acids flavored drinks. We also provide one on one personal training.

 

We welcome you to come check out our facility and we’ll provide you this a free tour and consultation.

 

Schedule Your Appointment Here

Share this post

Fitneess

How to Find a Good Personal Female Fitness Trainer

Amit ,
Shares
Personal Female Fitness Trainer

How to Choose the Right Personal Trainer

As fitness and healthy living are growing in popularity, the market for a personal fitness trainer or coach is growing as well. There are many new fitness trainers and health coaches emerging on the market who may or may not be good for you.

 

Personal Female Fitness Trainer

 

It’s not that new fitness trainers are bad or lack experience and knowledge but more about the right match for you personally. It’s a relationship that needs to be just right so you can get the most of it and achieve your fitness goals. Here are a few things you can do to find a good personal fitness trainer.

 

Define Your Goals

The first step of finding a good fitness trainer for you is to define your own goals. What you want to achieve will play a major role in your search for a good female fitness trainer. Once you know what your goals are, you can begin the search for a trainer.

 

Personal Female Fitness Trainer

 

When you contact a personal trainer and you know your exact goals, you can explain what you want to get out of the experience and if the trainer is good, they will hear you out, take note of your interests and concerns and explain how they would approach the process. Great trainers would be able to explain every step of the way in great detail and let you know why those steps are good for you and how they would contribute to your goals. Without knowing what your goals are even the best trainer won’t be able to offer a good experience because she won’t have enough information.

 

Where Do You Want To Train?

Once your goals are set, you need to think about where you want to train. One option is to join a big gym that usually has a lot of benefits such as many locations, different classes, lots of equipment, access to a spa, and self-care. However, big gyms can become extremely crowded during some peak hours and despite the amount of equipment they have, you may need to wait in a queue to get in line to use a machine. The other option is to join a smaller local gym where the classes are limited but it’s still a good option because it’s much more personal and you can get to know the staff and the other members. Another perk of local gyms is that they aren’t as crowded.

 

Research Potential Female Fitness Trainers

Once you’ve established what you want to achieve and where you want to do it, you can go online and research potential candidates. Most of the gyms have websites where they have a list of their trainers with a bio.

 

Personal Female Fitness Trainer

 

Checking their bios will give you a sense of who they are and what they achieved as well as their qualifications. When you read their bios you can see what their tendencies are and what their favorite workouts are. This way you can shorten the list of potential trainers for you at least a little bit by skipping over those who favor workouts you are not too fond of.

 

Have A Test Run

Even though you did your research,there’s no guarantee that you and the personal trainer you picked won’t clash because your personalities don’t match. The trainer may be the most educated one but she may still not be the right one for you because you have different personalities. Most fitness trainers have free consultations for potential clients so make sure you book one to see if you and your personal trainer are going to work well together.

 

Personal Female Fitness Trainer

 

When you go to the free consultation make sure you ask plenty of questions about the way they would train you andtake notice of what the trainer is doing. Their attention should be entirely on you and they shouldn’t interrupt you without hearing your full story. One of the great marks of a good personal female fitness trainer that cares for her clients is if she asks about any past injuries or issues you may have.

 

Another thing a fitness trainer should do is ask about your nutrition because it’s one of the most important things in fitness. The trainer should also look fit and healthy and share their expertise as well as past successful experiences with clients. The final thing they should do to prove to you they are great is to set realistic expectations about your progress. If they claim you can get a six-pack in a week or two, they probably don’t know what they are doing.

 

Communicate

Even after you hired a personal female fitness trainer that was a good match for you, make sure you give feedback and communicate with her. Your success will depend on both of you and if you feel like you are not getting what you hoped for, you should let her know. If you feel like you can do more than she is letting you do, let her know too.

 

Personal Female Fitness Trainer

 

There must be proper communication between you and your personal fitness trainer at the beginning of your fitness journey if you want to achieve your goals faster. It should be an enjoyable experience for you so if some of the workouts aren’t enjoyable for you, you should let your trainer know and she will find a way to get the same results with a different workout that is more tailored to your specific needs.

 

Final Thoughts

Although finding the right personal female fitness trainer can be a daunting task, it’s an important part of your entire fitness journey. Having a personal trainer that can create the best workout routine for you, monitor you while you work out, gives you advice, correct your form when you do the exercises, and create a meal plan tailored to your needs will help you achieve your fitness goal much faster than you would with someone that doesn’t match.

 

A personal trainer will also motivate you to train harder and help you improve your mood on those days you are feeling lazy and don’t want to get out of bed for anything.

 

Here at Advance Fit, we have expert female trainers that can help you achieve your goals. Feel free to request a free consultation to explore your options.

 

https://teamadvancefit.com/weight-loss/

 

 

 

 

Share this post

Fitneess

Top 3 TIPS FOR MAXIMIZING FITNESS RESULTS

Amit ,
Shares
Tips For Maximizing Fitness Results

Maximize Your Workout With These Expert Tips

Regardless of the reason you decided you want to get fit, it is a step in the right direction. It is an excellent lifestyle change because you will improve your fitness and health at the same time.

Getting fit and healthily reaching your goals can be a slow process that lasts for months depending on your starting fitness level but there are some things you can do to make sure you are maximizing your fitness results.

 

Tips For Maximizing Fitness Results

 

When you follow the few tips we are about to present below, you will surely increase the chances of getting to your fitness goals much faster while remaining healthy in the process.

 

Knowledge Can Make A Huge Difference

Knowing how the body works and how it adapts will help you a lot in maximizing your fitness results. Because our body is adaptable, you can take advantage of its adaptability and mold it in any way you want but only if you educate yourself and have sufficient knowledge.

Education is important because our body functions differently in different environments and the right training method for each individual would be different.

 

Tips For Maximizing Fitness Results

 

The best workout routine for each person would depend on genetics, lifestyle, and age. Getting to know the anatomy and physiology of your body will help you improve your training results and you can construct a training routine that will be more efficient for your specific purpose.

Learning about all the muscles in the body will help you execute the exercises much better because you will know how each and every one of them function.

That way you can improve your lifts, ability to create tension and improve your strength through having proper form when exercising. Aside from knowing, it is also important to keep an open mind and ask questions frequently to further expand your education.

None of us can know literally everything there is to know about the human body. It is very complex and new scientific data are coming out every few years that can be used to expand your knowledge.

So keep an open mind and don’t dismiss any new information right away because it might be the latest breakthrough in fitness science.This is why it’s so effective to work with a personal trainer and ADVANCE Fit can provide a personal trainer for you.

 

Another important part we need to mention here is the ego. There is no place for it in fitness if you want to constantly improve and maximize your fitness results. It is not always best to lift the heaviest weight so people can take notice.

Consistency in training is much better which is why training with less weight is often more beneficial. This last part comes with proper knowledge on the subject which is why the first thing we mentioned is that you need to know how the body works.

 

Proper Nutrition Is Very Important

An enormous part of maximizing your fitness results is your diet and nutrition. Without a proper meal plan tailored to your specific needs, you may never reach the goals you set for yourself because a bad diet is almost impossible to out-train.

The best results come when you are on a strict eating plan without cheat days, without alcohol, and no messing around.

 

Tips For Maximizing Fitness Results

 

Every single thing you consume has some kind of consequences to your body and it can be either good or bad. If you hired a nutrition expert and he or she created a meal plan for you specific to your needs, make sure to follow it exactly to maximize your fitness results.

It can be extremely hard to resist sometimes but consistency and discipline are a must when it comes to achieving your fitness goals.

 

A few things you can do to make sure you stay on the right path when it comes to your nutrition are:

 

Take care of your digestive system

Eating a lot of fiber is the key here. It will help you keep your digestive system healthy so it can absorb all the nutrients you consume. Adding probiotics to your diet is also an option to maximize your digestive health.

Limit your carb intake

Loading up on carbs is one of the worst things you can do because they turn into fat if you don’t spend them all. They provide your body with the necessary energy but eating too many carbs will result in lowering your fitness results.

Eat plenty of protein

Protein is a building block for your muscles and you must consume it regularly. Ideally, you will have some protein in each meal of the day.

Hydrate

Drinking plenty of water is also important to maximize your fitness results. It is very important because our body needs water to function properly and when we work out we sweat which means we lose water.

Effective Workouts

Having an effective workout routine will also maximize your fitness results. An effective workout should be up to an hour-long although ideally, it should be a bit shorter.

If you plan your workout routine correctly and don’t take breaks to chat with people around you, 45-50 minutes is enough to do your training and be done for the day.

 

Tips For Maximizing Fitness Results

 

The most effective workout would be different for each individual because it depends on their fitness level. Beginners and people who mainly had sedentary lifestyles should start slowly and work their way up gradually to build endurance and to properly adapt to the new lifestyle.

Starting with high-intensity workouts right away would only lead to injury or be very unenjoyable.

Another thing to note for maximizing fitness results is the way each exercise is done. To make the most out of your training you need to do each exercise in the right form.

Remember that your muscles are being worked both ways, meaning that they contract when you push the weight up but also activate when you slowly bring the weight down.

Make sure that you are doing every exercise properly and ensure that you don’t just drop the weight without activating your muscles but slowly lower it for each repetition.

 

We invite you to come in and check us out and explore how we can help you reach your goals faster.

 

Schedule a Free Consultation Here so you don’t need to wait when you come in.

 

 

Share this post