When it comes to exercising at home, the key to a successful workout is the quality of the exercise equipment you’re using – not the quantity.
At the beginning of a new fitness regime or lifestyle change, it’s very easy to get a bit carried away and fill up the spare room at home with as many pieces of equipment that you can fit in.
However, before you go and purchase a brand-new rowing machine online to go with your new exercise bike, do your research, namely what are you trying to achieve with your fitness.
Your personal and fitness goals will determine which pieces of equipment are the most appropriate and relevant for your workout sessions at home.
However, there are some staple pieces of equipment that will benefit your fitness at home irrespective of what your individual goals are.
1. Adjustable Dumbbells: Dumbbells are perfect for toning and strengthening your chest, shoulders and triceps. Through investing in adjustable pair of dumbbells as opposed to five different sets of varying weights, you can not only save space but you will be able to physically see the progress of your workout as you increase the weights on your dumbbells.
2. Skipping Rope: If burning 10 to 16 calories a minute sounds appealing, then grab yourself a good quality jump rope to add to your fitness equipment. Jumping rope also improves cardiovascular activity and bone density which is even more reason to incorporate this into your home fitness routine. The best thing about a skipping rope, is that it takes up hardly any room!
3. Yoga Mat: Don’t skimp on comfort if you’re working out at home and allow yourself a bit of luxury for any floor work. Ensure your yoga mat is non-slip, even if you intend to do some workouts on carpet or grass outdoors. Purchasing a high quality non-slip yoga mat will be more versatile in use and you find you will use it more if you don’t have the slippage issue to worry about.
4. Resistance Bands: Another fantastic and compact addition to your home workout equipment collection are resistance bands. Resistance bands help to strengthen and build muscles with a huge variety of exercises available that you can find online or discuss with your personal trainer.
5. Fit/Swiss Ball: This is the ‘largest’ piece of equipment that should find it’s way into your home but with so many options available on how you can use your fit ball, it’s versatility in use for exercise will pay off in no time. Establishing a structured mini-work out around your fit ball will improve core strength and stability and is a low impact way to train with focus on one of the most important elements of working out – stretching.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your results? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female body toning and weight loss success and would be more than happy to talk to you about your personalised home workout plan. Click here to know more.
Why is core strength important?
When you are about to embark on a fitness regime or just want to have a better understanding on how to improve your training and strength, it’s important to start with the core – literally!
Most exercises, sports and physical activity rely on what is referred to as the core muscles in the body which involves the muscles around our front, back and side in the midsection of our body.
These muscles include:
- Pelvic floor muscles
- Transversus abdominis
- Internal and external obliques
- Rectus abdominis
- Erector spinae (sacrospinalis)
- Longissimus thoracis
The core muscles are the support network for the entire frame and focusing on strengthening these muscles will improve many aspects of your physical strength and overall health.
The benefits of strengthening your core muscles through core exercises:
- Trains the muscles in the lower back, hips, pelvis and abdomen to work together.
- Helps with overall balance and stability.
- Improves posture.
- Protects inner organs and central nervous system.
- Helps to prevent or minimise back pain.
A majority of personal training sessions, irrespective of the gym or personal trainer, will inadvertently include exercises which are working and strengthening the core to ensure your body is receiving the maximum benefit of the training and to also improve your general health and fitness.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your strength? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female toning and weight loss success and would be more than happy to talk to you about your personalised wellness and fitness plan. Click here to know more.
We all love to hear from clients who are doing well with their training and getting great results. But what happens when that number on the scale just doesn’t move despite all your best efforts?
Craig M from Hollywell has been training consistently and getting fantastic results. He’s losing centimetres, he’s building strength, his clothes fit more comfortably, but he’s not happy with the number he sees on the scales.
Can you relate?
Make sure you watch the video above to find out more about how he shifted things and got a great number change on the scales in only 6 days.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your results? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in toning and weight loss success and would be more than happy to talk to you about your personalised wellness and fitness plan. Click here to know more.
Is there an effective way to lose weight while gaining lean muscle? Reducing fat means consuming fewer calories than you’re burning. Dropping kilos means that you might lose lean muscle together with fatty deposits. You need to be smart in terms of losing weight since you need lean muscle mass to perform physical activities like exercising.
It’s a fact that muscle burns more calories than fat, hence, having less muscle slows your metabolism as well. Once you lose that hard-earned muscle mass along with fat, it will become a bit more difficult to reduce weight the proper way. Don’t worry since there are ways to preserve lean muscle while you reduce weight.
1.) Stimulate Your Muscles Through Working Out
Working out will definitely maintain your muscle mass, but you need to be consistent so your body will continue to build it and make it toned and firmer. So, if you’re on a low-calorie diet but you’re not doing resistance training then you might add more fat than muscle. According to a 2015 Harvard study, lifting weights is a better fat-reducing technique compared to cardio exercises.
Your Muscle-Building Fix: You don’t need to lift weights on a daily basis. Reserve two intense weight-lifting session that will incorporate whole body movements such as squats and deadlifts. Determine how much you can lift so you can gauge the volume of reps per set.
2.) Consume the Right Amount of Calories
Once your body enters a starvation mode, you won’t be able to gain and sustain muscle mass and can add fat in the process. Eating an ample amount of calories will help maintain your metabolic rates. In a nutshell, you need enough energy not to go in starvation mode in order to perform physical activities.
Your Muscle-Building Fix: We recommend that you consume around 500-1,000 calories of protein from your current daily intake. This will help you maximize muscle-building while losing fat. Keep in mind to keep your daily calories intake about half your daily need and half for your exercise activity.
3.) Minimise your Cardio Exercises
Do you think spending an hour on the treadmill or elliptical for an hour will only make you reduce fat? Your hard-earned muscle might be compromised spending too much time on the treadmill. This is what makes weightlifting exercises very effective in building lean muscle mass since cardio doesn’t engage muscle fibers in movements.
Your Muscle-Building Fix: We’re not saying cardio exercises aren’t good, it’s a matter of doing them at a moderate pace. Schedule low-intensity cardio exercises 2-3 days weekly, and then schedule high-intensity cardio intervals to shock your system and protect your muscle as well.
4.) Observe your Post-Workout Action Plan
A post-workout plan is as important as your weight loss action plan. So where do you start? After a grueling yet fulfilling session at the gym, it’s important to refuel with the right food for your muscle fibers to recover. Aside from proper nutrition, you need ample sleep for your body to recover and build muscle overnight. Both aspects are important when it comes to the actual muscle-building process.
Your Muscle-Building Fix: Make sure to consume a high-quality protein meal after your workout. This will enable your body to replenish nutrients and send amino acids to your muscles. Also, keep in mind that you need 7-8 hours of sleep for your muscle to begin repairing itself and even building new ones as well.
One of the principles of weight loss isn’t only about how much you eat but what you eat as well. In a 2015 study, people went on a low-calorie diet for a month and those who consumed more protein decreased their body fat around 27 percent. It’s because the protein found in meats, eggs, and poultry which contain essential amino acids to build and sustain lean muscle mass.
Your Muscle-Building Fix: Consuming 1.6 grams of protein per kilogram of body weight will sustain your lean muscle gains. The idea here is to spread out your protein throughout the day and include in each meal.
Let’s get started towards your weight loss, lean muscle-building and fitness goals. The OneBody Wellness team have more than 40 years experience coaching clients on fitness, health and wellness and would be more than glad to talk to you about your fitness goals. For a chat, Click Here to know more.
Lisa recently relocated because of a better job opportunity. It’s a new challenge for her but also a great opportunity to enhance her career. She’s busy at work throughout the day, and around 5 pm she usually prepares herself for her resistance training at the gym. But wait, she just relocated and needs to find a new fitness center.
Whether you’re a newbie or a regular, choosing a gym to enroll at is quite tough. You can easily get distracted by the new gym environment and ambiance before you enroll. Sales reps from a gym’s marketing team can also entice you to enroll in an instant. These are the issues that you’ll encounter once you enroll in a new gym. On top of things, it’s important to ask a personal trainer a few questions before you enroll and get his services.
Here are 5 important questions you need to ask before hiring a personal trainer:
1.) Are You Offering a Free Trial Workout?
Personal trainers who reach out to you and offer free trial workouts either want to help you reach your fitness goals or simply want to add you on their long client list. It makes a free trial workout worth your time since you can gauge a personal trainer if he or she is worth your money. It can take a week or two to determine if the personal trainer’s approach is for you. Just keep in mind that free trial workout is a step forward in attaining your fitness goals.
2.) Will You Provide a Diet Program?
One of the reasons why people hire a personal trainer is to start a weight loss program. Weight loss happens in the kitchen and not in the gym floor. Exercises routines, cardio workouts, and group classes simply help you tone your muscles and improve your physique. So, if ever your personal trainer knows his way around meal planning, then it’s a bonus for you. Not all nutritionists are personal trainers, but there are some personal trainers that have received certification for them to assist you with your diet plan.
3.) What Difference Does It Make if I Hire a Personal Trainer Instead of Joining a Group Class?
This question is a follow-up question to “What fitness goals do I want to achieve?” so it’s a common issue whether you hire a personal trainer to work on your goals or group classes should do it for you. The greatest benefit you’ll receive once you hire a personal trainer? Focus. The personal trainer will concentrate on your fitness needs in different aspects such as nutrition and training. A group class is also a good thing but it’s a mere supplement to your custom-tailored workout from your personal trainer.
4.) Will I Reach My Fitness Goals Without a Personal Trainer?
Buying yourself a gym membership is an investment. If you think you can achieve your fitness goals by yourself at home, you wouldn’t have entertained the idea of joining a gym or even getting a personal trainer. It’s important that you know what are the premium features of your membership such as relevant gym equipment that will complement your goal. If you are looking to do circuit training but there isn’t ample space and yet a personal trainer tells you he can help you, then he’s just tickling your ears to buy a personal training package.
5.) Are You a Certified Personal Trainer?
It’s important to check if your personal trainer has the license and relevant credentials for you to hire him. You don’t need to be formal, a casual approach to ask this question will make way for both of you to get acquainted. It’s always great to know if your personal trainer is a member of the Australian Strength and Conditioning Association, or studied in a school like the ACPE Academy (Australian College of Physical Education). It also helps to check his previous client’s testimonials as well. With this in mind, you’ll be able to decide after you avail of your free trial workout sessions.
Are you already thinking to hire a personal trainer right now? Let’s get started towards your fitness goals. Chad would be more than glad to talk to you about your fitness goals. Click here to know more.
Almost everyone undergoes change, it’s the only constant in life as we know it. The same applies in joining a new gym, which means you have a new set of machines, a set of weights to familiarise yourself with, and most importantly, having a new personal trainer. Hiring a personal trainer always means change is coming, but does this “change” mean more progress in reaching your fitness goals?
Having a personal trainer during your gym sessions is one of the best favours that you can do for yourself. It gives you an edge over other gym members since a personal trainer concentrates on you. It’s always an advantage for anyone to be under the guidance of a personal trainer.
It enables you to determine what exercises work for you and how your body responds to it. Once you hire your personal trainer, this also means that you have access to practical knowledge of fitness and nutrition. How cool is that, right?
Here are 5 advantages of having a personal trainer:
1.) Goal-Oriented Mindset
It’s a must for every person to determine what she or he wants to achieve when she starts her fitness journey. You don’t join a gym or get a personal trainer just for the sake of telling yourself you are moving in the right direction. Keep on mind to hire a personal trainer that cares about your progress rather than just adding you to his long list of clients. This will allow you to know if your personal trainer will steer you in the right direction to achieve your fitness goals.
2.) The “Freemium” Session
Many personal training studios offer free introductory sessions. Some call this a “freemium” session which you can avail in your first visit at a gym or fitness studio. There’s no time to waste once you find a gym that offers a freemium session. It will allow you to get a feel of having a personal trainer during your workout sessions. Forget the pressure of purchasing a personal training package after your first session, what’s important is that you already have an idea what you can get the most out of having a personal trainer.
3.) Proper Nutrition
A good personal trainer doesn’t only teach you the fundamentals inside the gym. Your personal trainer guides you on how to eat right such as eating 6 meals a day. These meals should replace processed simple carbohydrates with complex carbs such as sweet potatoes and whole grains to make you full without feeling bloated. Furthermore, each meal should be loaded with protein to make you feel full and sustain a stable metabolic state. Remember, diet is always an essential ingredient in attaining your fitness goals.
4.) Fitness Fundamentals
It’s a great experience having a personal trainer, specially if your trainer acquired practical knowledge in fitness. It’s a given that you will encounter personal trainers that are certified but carry a “by-the-books” approach to everything that you do in the gym. Experience is always the best teacher and it also applies in any fitness environment.
5.) Consistent Motivation
Before hiring a personal trainer, did you have that motivation already to pursue your fitness goals? It’s only natural to be motivated to work out during your first couple of months, but the key here should be consistency. Working out can easily become a routine but sustaining that motivated mindset is a different story. So, what should you look for in a personal trainer? Once you see that you are highly-motivated while gradually achieving progress then it’s a no-brainer that this personal trainer is just right for you.
Are you already thinking to hire a personal trainer right now? Let’s get started towards your fitness goals. The Naked Truth Fitness Team have more than 40 years experience personally training clients and would be more than glad to talk to you about your fitness goals. For an obligation free chat, Click here to know more.