4 Diet Plan Tips That Actually Work

4 Diet Plan Tips That Actually Work

According to the Calorie Control Council, more than 186 million adults in the US are weight conscious. Moreover, five out of ten or 54% of surveyed individuals want to lose weight while 28% of Americans are trying to control and maintain their weight. When we think about these figures, it comes as no wonder that we witness the rise of various weight loss programs. New diet plan takes over the internet, health and wellness magazines, even your TV. Founders of these diet plans usually claim they bring miraculous weight loss, but with variety of these programs out there, it can be quite confusing to choose the one that is right for you.

That’s why it’s highly important to work on your eating habits and plans with your fitness trainer! Until then, this article will show you tips you can follow to improve your eating habits and speed up your weight loss.

  1. Cut carbs


The average American eats twice the recommended daily value of grains and most of them are in the form of refined flour products. The average adult also consumes about 20 teaspoons of sugar a day and most of them are through sweetened drinks.

Ideal diet plan is the one that eliminates these simple carbs with low nutritional value in order to cut a big source of empty calories.

Did you know that skipping just one carbonated drink a day means your body is “saved” from 17 teaspoons of sugar or 250 calories and 26 pounds per year? When you think about it, it’s amazing that such a simple thing as skipping sweetened beverages or foods with low or no nutritional value at all can do wonders for your weight loss effort.

You can start cutting carbs right now. Here’s how:

  • Make smart choices – opt for nutrient-dense foods and eat smaller portions of healthy carbs
  • Don’t fall for those “expert tips” that promote eating extremely low amount of carbs. Remember, your body needs them for energy
  • Eat whole grains, they will keep your blood sugar steady and make you feel full for a longer period of time. This way, you won’t overeat
  • Control portions e.g. eat your food from a smaller plate
  • If you eat refined carbs pair them with foods rich in protein or healthy fat.
  1. Opt for high-volume foods


You’re hungry and you eat, but before you know it, you’re hungry again. It’s a vicious circle that disrupts your diet plan and weight loss efforts. The trick here is to be wise when it comes to food choices. Ideally, you should choose foods that are high in water content and fiber, but low in total calories. Consuming food that is rich in fiber and water tricks your brain and stomach into feeling full. As a result, you fill up without consuming too many calories. It’s needless to mention that fiber is essential for regular digestion which is crucial for your weight loss. Go for fruits and vegetables, salads and other healthy options.

  1. Eat more protein


Carbs take only two hours to digest while proteins take four. Why is this important? It’s important because slower digestion means you’re feeling full longer. Also, protein speeds up your metabolism and it’s necessary for building muscles or toning your body. According to the study published in the American Journal of Clinical Nutrition, high-protein diet plan provides improvements in appetite, body weight management, and cardiometabolic risk factors compared with lower protein diets.

  1. Food diary is a must


Regardless of your diet plan, what you eat, limit, or avoid it’s always recommended to keep a food diary in order to stay on the right track and analyze your progress. Food diaries expose bad habits that would usually go unnoticed and you have the perfect opportunity to change them to lose weight faster. Plus, when you write down what you eat, you eat less! You can keep food diary in a notebook, or you can download an app or printable journals.

Finding ideal diet plan doesn’t have to turn into a huge hassle when your fitness trainer creates ideal program you should follow based on your activity level, weight, and current eating habits. When it comes to these plans, you should always bear in mind there is no “one size fits all” rule and they require an individual approach. Combine healthy diet with regular exercise and you’re going to hit the jackpot.

Benefits of Strength Training for Women

Benefits of Strength Training for Women

Healthy lifestyle consists of physical activity and well-balanced diet. When it comes to fitness programs, most women usually stick to cardio and other exercises while strength training is largely overlooked. According to the National Center for Health Statistics, only 20% of women practice strength training on weekly basis. This type of physical activity is an important part of fitness program which is why this article aims to educate you more about amazing benefits of strength training for women.

Importance of strength training


Did you know that practicing strength training twice a week can reduce your body fat by 3% in only 10 weeks? In fact, you can reduce size of your waistline and hips by 3 inches without making any adjustments to your diet. Positive effects of strength training for women are well-documented.

For example, scientists at the University of Pennsylvania School of Medicine conducted a study to examine the link between strength training and adiposity in premenopausal women. The research included 164 overweight and obese women aged between 25 and 44. Findings, published in the American Journal of Clinical Nutrition, revealed that strength training is effective intervention for preventing increase of body fat and intraabdominal fat.

Furthermore, a study published in the Journal of Strength and Conditioning Research discovered that women who did 60 minutes of strength training burned 100 calories more the day following their workout comparing to days when they didn’t lift weights.

Two studies mentioned above and multiple scientific researches that examined this subject discovered the same thing – strength training for women is essential for successful weight loss.

Benefits of strength training

As mentioned above, this type of training is inevitable component of fitness programs and healthy lifestyle in general. Besides its benefits in burning fat and calories, strength training for women also offers the following:

  • Preserving muscle mass – as you age, your muscle mass gradually diminishes. Strength training allows you to counteract this effect by preserving and enhancing the mass of your muscles
  •  Reduced risk of osteoporosis – due to hormonal changes that occur in every woman’s body, bone density starts to decrease thus putting you at a greater risk of osteoporosis. One of the most important benefits of strength training for women is reduced bone deterioration as well as stronger bones
  • Decreased injury risk – when building muscle, you also protect your joints from injury. Moreover, this training increases your balance and coordination at the same time
  • Heart health – weight training improves cardiovascular health in numerous ways including lowering LDL (bad) cholesterol levels and increasing levels of HDL (good) cholesterol. Plus, strength training regulates your blood pressure
  • Reduced risk of diabetes – when practicing this type of physical activity, the way your body processes sugar improves thus reducing risk of Type 2 diabetes
  • Improved attitude – women who do strength training report improved confidence and overall attitude towards life. Experts point out this confidence and positive attitude are important for individuals who suffer from depression.

I’m afraid strength training will bulk me up


If you believe that strength training will make you look like a female version of Arnold Schwarzenegger, you’re not alone. In fact, most women are reluctant to start this training because they don’t want to bulk up. However, this is just a myth that is based on poor understanding of strength training and lack of reliable and accurate information online.

Unlike men, women usually don’t increase size from strength training. Why? The reason is simple; compared to men, women have 10 to 30 times less hypertrophy-causing hormones. Plus, high levels of estrogen make it difficult for women to become overly muscular. On the other hand, strength training for women will help you develop muscle tone and definition because these workouts are associated with toning, strength and endurance.

To sum it up; benefits of strength training are well-documented and it’s highly recommended to all women who want to lose weight and get toned and defined muscles. There’s no need to wait, consult your coach about strength training and your body will thank you.

Diversification of the classical workout programs

Diversification of the classical workout programs

With the opening of fitness institutes and gyms in every nook and corner of Florida, the requirement of professional trainers and gym instructors have increased substantially. Most of the gym and fitness institutes in Florida provide a series of workout classes to their members which makes it impossible for a single instructor to carry out the entire workout program of the day alone. Therefore, every gym requires training instructors according to the strength of each session and the number of sessions scheduled in the gym for the day.

Florida is one of the states which always keeps a look out for new professional and trained instructors that can provide the best possibilities to their customers and bring out the best possible results. The gyms and fitness centers in Florida are advanced and are equipped with the latest machinery and equipment.

With the advancements in the field of science and technology, a lot of studies and researchers have been carried out on physical fitness and the maintenance of a healthy diet plan. The studies have exposed new improved ways to keep get in shape and brought about innovations in previous methods. Previously, there were not many diversification in the patterns of fitness sessions, and people followed a simple classical workout program.

The workout program has now been branched into specialized fields and has become objective oriented. Some of these objective oriented workout programs are:

As the name suggests, the fat burning workouts are specially designed for all those people who are in dire need of getting rid of their excessive body fat. Fat burning cannot only be done by eating less, it requires a specific routine of exercises that can help a person’s body to burn the fat deposited in his or her body and maintain a reasonable body figure. Normally, fat burning workouts consists of time intervals and aerobic motions.

Strength training is another sub category of the classical workout programs which brings about improvements in health and physical wellness of a person. Strength training workouts enhance the toughness and strength of the bones, muscles, tendons and ligaments of a person. It makes a person strong and improves the functionality of body joints thereby reducing the potentials for injury. The fitness institutes in Florida offer specialized strength training for men, women and teenagers. Individuals involved in sports tend to utilize strength and conditioning training programs regularly. Conditioning training is the essential component in workout routines within all sports. Its major objective is preventing injury and as a result, enhancing the performance of the players.

The flexibility workout includes the practice of stretching exercises that help in increasing a person’s range of motion. Along with strength and conditioning training, flexibility training is most certainly taken up by athletes to reduce injuries. These exercises tend to be slow paced and focused on particular areas such as legs, back, hips,and so on.

Body building exercises essentially are routines that progressively increase weight resistance to equipment or machinery in order to develop an individual’s body muscles. Body building exercises are the most commonly practiced fitness endeavor in every kind of gym and training institute. The facilities in Florida and other parts of the country provide highly professional trainers who can help you reach your fitness goals.

Circuit training is also a kind of resistance and strength building training which makes use of aerobics at a high intensity and speed. With the help of a professional and experienced personal trainer, any person can build up his strength and enhance their muscle endurance. In Florida, we often see fitness institutes offering separate circuit training regimes for men, women and teens.

All of these training programs and fitness workouts when taken carefully and systematically tend to enhance the health of a person and maintain a definite body weight.

Diversification of the classical workout programs

Tips to accelerate your weight loss training plan

Attaining an ideal size of body is a dream many of us are striving to achieve. Most people believe starving yourself will make your lose weight fast but in fact starving yourself will only take you fast to the hospital bed. Your weight loss training plan should be a slow and gradual process. It is important to have a diet plan which gives you all the necessary nutrients required to keep you active throughout the day and gives you the energy to carry out your workout sessions effectively.

Other than your eating habits there are a few lifestyle routine changes that you need to make to put yourself on the path of permanent weight loss. Now a days in market there are many weight loss products available promising to make your fat burning process faster and gives you a perfect shape in less than no time. But sometimes it is best to go back to basics and see how people have been doing to lose weight permanently and with trial and error spot the best strategy which works best for you.

There are a few tips by complying to which your weight loss training will move to the next level.

Cardio exercise early morning

40 – 45 minute session of cardio exercises first thing in the morning is highly recommended. Doing it empty stomach four times a week will give positive results quickly. Making it a routine as incorporating this habit as a part of your lifestyle will help you attain your permanent weight loss goal. Once you develop a habit of waking up early and carrying out cardio session with moderate exercises like brisk walk, stationary cycling you will be able to accelerate your fat burning process.

Combining strength with cardio

Strength training is a great way to lose weight and increase muscle mass. For achieving your quick fat loss goals it is best to undergo a workout session combining both cardio and strength training exercises. Unless you are diagnosed with some illness or met with an injury strength training workout sessions are the best way to go. To be on the safer side you should always consider taking advice of professional trainer.

Cardio moves in combination with lifting weights will burn more calories which will lead to weight loss.

Do not take carbohydrate after 6

If you are undergoing workout session during the day, your final meal of the day should contain enough carbohydrates to retain your energy level. Ideally you should consume your dinner around 6 – 7 o clock in the evening. Consuming carbohydrates after 7 will go straight into your fat storage as there will be no energy output after that.

Any carbohydrate that you eat late releases glucose which is transformed into glycogen and increases your glycogen storage capacity. Glycogen storage capacity if increased by 350 grams the excess will be converted into fats.

Add on proteins in your meal

Starting your day with proteins in your breakfast will give you enough energy to carry out your day activities with strength and vigor. Proteins are a health boosting nutrient which keeps you satiated for longer time.

If you are strength training in your day routine your protein needs increases by large. So it is recommended to take a protein snack after your work out session to regain your energy.

Protein in excessive amount can also lead to weight gain, so it should be taken in moderate amount as it also affects your kidneys if taken in abundance.

Smaller portions of meal with intervals

Instead of starving yourself for long durations to lose weight, taking small and frequent meals throughout the day is a much better option. Waiting yourself for one big meal you will end up putting large amount of fuel into your body which will slow down your metabolism and excess fuel will get stored as fat.

Frequent meals have multiple effects on your body. By eating small and frequent meals you tend not to make bad food choices. If you keep yourself hungry for long you will end up eating the wrong food containing lots of carbs or oil. By taking small meals time to time you will be able to make healthy food choices giving less chance to cravings to overcome.

Take at least 8 hours sleep

According to health and fitness experts at least six to eight hours of sleep should be taken to keep your weight loss process functional. Enough sleep is essential to boost up your fat burning process and lets you get prepared for your workout program for the day.

Weight loss is not a phenomenon which needs strenuous efforts or some superficial powers. To reach your ideal weight all you need is to make simple and sensible changes in your daily routine. Sensible workout sessions by combining cardio with strength and conditioning workouts, adding on some weight training exercises, eating wisely, making good food choices with right amount at the right time are all those habits that you need to adopt to get a perfect body of your dreams.

A healthy lifestyle goes beyond just losing weight

A healthy lifestyle goes beyond just losing weight

Losing weight is the new trend nowadays, truth is; it is not an easy task. it requires hard work and consistency. A proper and balanced diet plan will help you accomplish this. You are probably asking yourself But where do i start? How do i do this? Don’t worry, We got you covered! In this blog we will help you organize ideas and understand what needs to be changed in order to succeed with a new diet plan.

There are different workout programs available as well as diet plans that  if followed regularly can definitely get you from where you are to where you want to be.  The first thing is you have to be realistic. There is a need for passion and determination for you to reach your goals. Your willpower can take you towards your success, so if losing weight means Gold to you then, let’s get on it!

Love yourself. If you start loving yourself, you can quickly adopt good habits that will change your life.    If you have a determined mind nothing will get in your way of accomplishing this.

Without a doubt, a healthy diet and exercise is always good for your body. But how good are they? Body fitness is necessary for a healthier life. If you want to stay healthy, you have to start working on your body fitness, you can enjoy every moment of your life through this. Exercise always gives benefit to your body.

Aside from losing weight by exercising , you can also increase your energy level, have a steady blood pressure, improve your attitudes, have a good sleep and even feel more relaxed. Take a challenge and make it possible.

Do not feel lethargic and lazy about your body fitness. Enjoy your exercise activities. If you are enjoying, you can reach your goal easily. Ask your friends who are interested in this activity. Insist them to take part with you, and convince them that these physical exercises are also good for them.

You can increase your activity time and intensity gradually but it is important that you stay realistic to the level of intensity you demand from your body, doing this improvement taking small steps is the key to not suffering from any accidents. Regularly review your progress and notice what have you achieved. You should be focused on your activities and reward yourself for all your effort.

A fat burning workout program can be tough at times.  As good as it may taste, having a cheese burger with French fries or even only a piece of chocolate cake, can completely destroy your workout routine. Avoiding these types of foods is tough, that’s why it’s essential to your Fat burning workout, that you adopt a diet plan and stick to it. A good diet plan would help you to maintain yourself. Many famous fitness centers exist everywhere to give complete information about your diet plan. If you want to look slim, you should follow your diet plan that your fitness trainer has told you.

More or less 70-80% of your workout program is depending on what you are eating, you have to be creative and passionate about your diet plan, this will help you stay tuned and focused.

Once you have determined yourself to start a Fat burning workout program, make sure; you eat a selective diet. Take the right amount of proteins and carbohydrates. Weight loss training Florida can help you achieve your fitness goals through proper diet plan and workout programs.

It’s not easy to lose weight with Fat burning workout and achieve your goals, as many popular fitness trainers say that diet is a huge part of your fat burning workout program. Diet plan is the pillar of your entire plan. If you work hard, you can accomplish your goal.

LEt’s take action! Take out all unhealthy food from your kitchen and fridge.  Make a list of healthy food. Go to the grocery store and buy green vegetables, white meat, fish, etc.  Preferably 200-250 gram of protein like eggs white, red meat, protein supplements and 150 grams of carbs like oats, potatoes, rice and whole grain bread are good for your diet. Drink at least a gallon of water throughout the day. Water is an essential element during dieting. It will always keep you healthy and hydrated.

Now the question is , How can you keep your body fit for an extended period of time? The Answer to this question lies within you.  First, you have to keep yourself relaxed.

If you are feeling calmed and relaxed, you will always think positively. You have to keep your fitness on track. When going out with your friends for lunch/dinner, take your sandwiches along with you. Make your meal rich with spice and enjoy with a diet soda. It is a constant  battle between your cravings and your knowledge, your cravings tell you that you want that chocolate cake while your knowledge tells you that you can satisfy that craving by eating a healthy snack instead. You can solve this fight for cravings through proper diet plans and workout programs.

Make yourself passionate about your health. Get up and join any fitness center and discuss with your trainer about a new diet plan and workout routine you should follow.  Set your targets enthusiastically and manage your day as your coach will suggest you.

How to lose weight with a diet plan and a workout program?

How to lose weight with a diet plan and a workout program?

With awareness, people are getting more and more health-conscious. Losing weight is no longer a goal just to look good, but to stay healthy too. Going regularly to a workout program is not enough to lose weight. In fact, a proper diet plan plays a tremendous role in cutting down on those extra pounds. It is even more effective if the diet plan is suggested by someone that has gone through the Weight Loss Journey.

How to lose weight with a diet plan and a workout program?


Calorie Demand Factors

Calorie needs can vary a great deal from one person to the next. A number of factors contribute
to individual variation in daily calorie needs. The following is a list of some of these factors:

Body Size: Larger people have more cells and bigger cells, so it takes more energy to power
their bodies.

NEAT: Non-Exercise Activity Thermogenesis, or NEAT, is the number of calories you expend on
daily tasks including working, studying, walking to the store, moving your hands while you talk,
and even fidgeting. Calorie expenditure by NEAT activities can vary from tiny to enormous, and
in most cases account for more daily calorie-burning than formal exercise.

Exercise/Training: Any form of working out that you do requires energy, and the more you
work out, the more energy you need

Height/Body Proportions:  Taller people usually have more surface area than shorter people of
the same weight. It takes quite a few calories to keep body temperature stable with more
surface area exposed to the environment. Likewise, any other physical features that increase
surface area can increase metabolism.

Stress: Contrary to popular belief, stress actually boosts calorie burning via constant low-level
activation of fight-or-flight pathways. It is not at all uncommon for people to gain weight when
chronically stressed, but this is generally due to stress-induced excess eating or water retention
from stress hormones. Stress on its own usually contributes to weight loss.

Recovery Demands: Not only does hard training burn calories directly, it causes damage to
muscle tissues (deliberately) and depletes energy stores. What this means in the grand
scheme of things is that your body will require extra calories to perform repairs.

Genetic Metabolic Factors: Some people have very efficient metabolisms and convert more of
the energy from the food they eat into other usable forms of energy. Though metabolisms do not vary widely on average, over a long period of time these small variances contribute to the ease
or difficulty of weight loss observed across dieters.

Percent Body Fat: Fat is a heat insulator and requires a bit less energy to be maintained than
muscle. Thus individuals who are leaner will have to burn more calories by a small fraction to
stay the same weight as similarly sized people with more body fat and less muscle. On the
other hand, carrying extra fat can cause movements to become less economical, thus
increasing energy expenditure. A surplus of fat can also make thermoregulation in the heat
more difficult, requiring additional energy expenditure.

Calorie Intake

Daily calorie intake needs can vary significantly both between and within individuals day to day. So in reality there is not such thing as a secret food or supplement that will do the miracle, Only by understanding how many calories you’re consuming vs how many you’re burning.

Calorie Goal

We know that 1lb of fat equals 3500 calories, therefore your Calorie Target should be between 300 to 500 less of your calorie intake. this will start your initial weight loss and weight loss journey. But it doesn’t end there in fact this is just the beginning as I mentioned before there’re a lot of factors that contribute to calorie burning.

Calorie content

First, we need to know the number of calories you need every day, and that depends on your age, gender, height, build, lifestyle, etc. If you want to know how many calories you should eat each day, check out this calorie calculator.

The diet plan needs to be a balanced diet that includes all the essential nutrients required for a healthy body.

You will need to move outside your comfort zone, be it in the kitchen or in the gym. As long as you are eating healthy and training hard every day with your workout program, there is a high probability that you will lose weight. Fats can be lost without even running miles, lifting weights, or going to a gym. As it is said, “abs are made in the kitchen,”, it is true indeed. So you can lose weight by controlling your diet and cutting down high calorie food. On the other hand, if you need to build muscles, then you will have to go to a gym and understand that you’re there to build muscle only!

Even if you are lifting heavy weights and sweating a lot, to reach your ultimate goal, it is required to keep a check on your diet. Fat burning workout is not at all as easy as it seems, but with determination and passion, one can achieve the goals of a slim/lean body. If your workout program requires you to workout strenuously for an hour or two in the gym, but not knowing how much to eat can put your efforts in vain. Therefore, it would not be wrong to say that having a proper diet plan is an important part of the fat-loss equation. The success of your entire weight loss program depends heavily on the calories you take.

You need to calculate what you eat! So for each pound of your body weight, you need to eat at least 1 gram of protein. If you are going to be strict on yourself in a diet plan and your protein intake is extremely low, there are chances that you will lose fat but muscles too! Opposite to this, a high protein intake will keep your muscle mass preserved. The favorable protein intake portion is 0.8 grams per pound of bodyweight to 1lb. A person weighing 150 pounds should take 150 grams of proteins in a day. High protein contents are present in dairy products, meat, eggs, beans, fish, cheese, yogurt, etc.
Water is very important! Drink lots of water and keep yourself hydrated throughout the workout program. Consider water your most important beverage during the weight loss program instead of other diet sodas and low-calorie sweetened beverages.

We understand that it is not easy to say no to burgers, pizza, fries, and sodas! However, take it as a challenge and if you would like to see a success story of weight loss click here

What women can achieve from Strength Training?

What women can achieve from Strength Training?

If you are looking for toned up, healthy and strong body, it is time to add up strength training in your workout routine. Strength and conditioning training helps your body and bones stay strong, make you lose weight, keep you healthy and most importantly you will look and feel good. It is also helpful in many health problems like arthritis or hearth diseases etc. The best thing about strength training workout is that it is recommended for all ages.

Strength training for women is equally beneficial for both genders. There are certain myths regarding women strength training which you might need to know about before starting your strength training regime.

  • Women get bulky

Getting bulky is the biggest misperception prevails in women regarding strength training. Lifting weights never makes you bulky. All those female body builders who have those big bulging muscles actually eat more calories and undergo those bodybuilding exercises to get bigger. Lifting weights and following a diet plan with calorie deficit never makes you bigger but rather makes your muscles strong and toned.

  • Men and women should train differently

This is another myth that women need to train and lift differently than men. Most professional trainers make their clients go through the same set of training workouts both for men and women. Squats, pushups, pullups, deadlifts, overhead presses etc are done both by males and females.

Due to the hormonal and genetically differences in the body of males and females, the result of these workouts is not the same. High level of estrogen prevents the body of women to become muscular instead by lifting weights and by other strength training workouts, women’s body muscles become strong, toned up and does not enlarge in size.

  • Eating less is the only way to lose weight

Eating less to lose weight makes you unhappy and miserable all the time. It is very important to eat healthy and a suitable diet plan besides following a workout regime to maintain a healthy body. This will not only make you look good but you will feel better and most importantly happy!

  • Strength training is not for older women

Women have this misunderstanding that when they reach the age of menopause it is inappropriate to do strength training. That is again a very big misperception. At this age there is a fear of osteoporosis in your bones, it is advisable to carry on with your strength training workouts as it preserves your bone density, improves your strength and body balance at this age.


  • Shed pounds

Strength and conditioning training helps you shed your pounds fast and with weights it is even faster. It is revealed that women who do strength training workouts using weights twice a week tend to burn more amount of calories which helps them to lose and maintain their weight.

  • Protects bones and muscles

With each passing day our bones and muscles strength is getting weak. Strength training helps you protest your bones and retain your muscle strength.

  • Stronger body

Strength training also known as resistance training helps your body to stay strong and fit. It tones up your muscles by confronting again a resistance force. This helps your muscles to get firm and strong.

  • Disease prevention

Besides other benefits strength training helps you fight against many diseases. It helps in improving bone density for post menopause stage in women. It slows down bone deterioration process and reduces the risk of osteoporosis in women. It helps in relaxing arthritis pain. Strength training is also recommended by doctors to control glucose level for Type 2 diabetic patients. Sometimes it is advisable as well for injury rehab.

  • Self-efficacy

If it is quite some time now you have started your strength training routine, you must have noticed the effect it has on your mental acuity. Besides having effects on your body it has fantastic effects on the mind as well. Your efficacy in work, social life greatly improves if you follow strength and resistance workout routine.

Tips to get the most out of strength training workouts

  • Don’t work out after your meal

It is advisable not to work out right after your meal as your stomach is full it will make you feel uncomfortable. Similarly if you have not eaten anything for hours don’t exercise. It is best to work out between you meals or an hour after a snack or light meal.

  • Warm up

Don’t directly start heavy exercises. It is better to warm up your body by brisk walk, jumping jacks or jog in place for 5- 10 minutes. Muscles must reach the level of being eased up during exercise.

  • Right weight

Lifting too heavy weights for your body will only hurt you. It is advisable to reach the comfort level and then gradually start lifting more weight.

  • Don’t make jerky movements

Hard and jerky movements are dangerous and can cause injury. Slow and controlled movements take more effort and are safer as well. To get the maximum out of each movement it is better to keep it slow and controlled.

Strength training workout is beneficial for all adults. People having health issues should take advice from the doctor or your personal trainer before starting their training regime.

Undoubtedly a healthy and strong person is capable of dealing more efficiently with stresses of work and social life. We all want to be physically and mentally strong to overcome our obstacles of daily life. Strength and conditioning training workout is the answer to most of our mental and body deficiencies.

Circuit Training: A Faster way to get your ideal shape

Circuit Training: A Faster way to get your ideal shape

Are you looking to reach a new energy level in your exercise routine? Circuit training is a great way to exert your body while keeping the excitement factor boosted. In the minimum time, you will be able to achieve your goal of an ideal physique and healthy muscle strength.

What is Circuit Training?

In circuit training workout you have to move quickly one after the other in 8-10 stations doing different exercise moves in each station with no rest intervals in between.

You can swap in between different stations, switch different bodybuilding exercises, strength and conditioning workouts using your equipment at the gym. If you are at home, you can switch between push-ups, squats, biking, brisk walking or with dumbbells, resistant band, etc.

Cardiovascular Fitness

The benefits of circuit training are endless. One of the best results from this kind of training is increased cardiorespiratory fitness.

In a study, 24 young, healthy students performed circuit training three times a week on their own for 16 weeks. The results of this study showed that the participants who used this technique were able to improve their Vo2max by an average of 9%.

Muscular Fitness

The following benefits come with circuit training:

  • Increased muscle strength
  • Increased muscular endurance
  • Increased muscle mass
  • Increased fat-free mass
  • Increased bone density
  • Increased muscle size
  • Increased work capacity
  • Increased aerobic capacity
  • Increased anaerobic capacity

As you can see from the list, there are some really great results that you will be able to get from circuit training. These results are what people want when they go to the gym and want to maximize the time they spend there.

Movement Preparation

One of the greatest benefits of adding high-intensity circuit training is greater movement preparation because it takes your body through a wide range of motions. This kind of training is perfect for people who have injuries or who are rehabilitating from an injury.

It is also great for people who have never done any kind of intense exercise because it builds the base of muscle and muscle endurance that will carry you through the rest of your life. You will be able to perform everyday tasks much easier with high-intensity circuit training.

Time between exercises

The rest interval between exercises is one of the most important factors when it comes to circuit training. The reason for this is that you need to allow your muscles and joints to recover, as well as your cardio capacity.

A good rule of thumb is to allow 30 seconds or one minute of rest between each exercise in your circuit. This way, you will be able to push yourself as hard as possible and still be able to perform the exercises safely.

Sequence of exercises

Series of exercises and exercise selection in circuit training are also important.  For the best Method of training, you should choose exercises that are antagonist in order to see the best results. This will prevent overtraining and help prevent injuries.


Training for women

Circuit training is recommended for both male and female bodies. It is said that circuit training burns 30% more calories than a regular workout program at the gym. training for women is an excellent way to gain muscle strength and accelerate your fat-burning process. Body fat has always been a primary concern for women. They always have more tendencies to accumulate fat in the hips and thighs. So women who are looking for a lean figure, toned muscles, small waist and have been exercising, lifting weights but still not achieving their goals circuit training is the right answer for you.

Benefits of training

Get results in minimum time

In today’s fast lifestyle nobody has time to spend hours in the gym. In-circuit training you can set your time and set up as many stations as you want. You go through these stations as long as your time ends. This full-body workout may take 15mins or an hour that’s totally up to you.

Beat boredom

In-circuit training workouts there are different stations which you go through swapping between different exercise equipment and switching with dumbbells, resistance bands, pushups, squats, biking, bodybuilding exercises, etc. This swapping and switching do not let you get bored of your exercise routine.

Try all fitness tools

You get to try most fitness tools if you are doing your training in the gym. In usual workout programs, most of the equipment tools are not used in the gym. Circuit training gives you the chance to use and switch between different tools quickly one after the other.

Whole-body workout

Circuit training is a whole-body workout. It is targeted for a particular goal which is to burn fats and gain muscle strength. This short but intense 30 min workout challenges your body with some strength training exercises and burns your body fat more quickly.

Few tips before starting your circuit workout routine

 Health concerns

Before starting your circuit training routine make sure that you do not have any knee or back injuries. Moreover, you are not suffering from any disease which might prohibit you to undergo such a routine.

Set your limit

Set a limit according to your weight and body, before you start. How far can you go, how much you can exert, or how much weight you can carry so that you don’t end up having an injury.

Mix cardio with strength training

You can add cardio in between your circuit training exercises. It will help you to boost your workout program while accelerating your fat-burning process.

Let your muscles relax

Give a break for a day or two after the circuit workout. Your muscles need to fully relax and strengthen before your next workout.

Using weights

If you are using weights it is always better to start with light weights. Once you are comfortable and come in the right form, you can move on to heavier weights. Heavier weights do not make you bulky rather improve your muscle strength in a short period of time.

Multiple muscle groups

Other than just biceps or curls try to do those workouts and exercises which uses multiple muscle group at a time like squats, deadlifts, pushups, pull-ups, dips, etc. This is how you will get to have a full-body workout quickly.

Circuit training classes

It is better to check if your gym instructor is offering circuit training classes. Other than that during regular gym hours when other people are using the gym equipment it isn’t possible to do your circuit training workout as you have to move quickly between different machines.

If you are looking for a perfect body shape with strong muscle and endurance levels just 30 minutes of circuit training in a day can do wonders for your body. Time has been and will remain a constraint for each one of us. To gain maximum benefit consuming the least of your time is the art we need to master. To see what is best you need to research, read, ask and make a suitable workout for yourself. Mixing up a few exercises with strength and conditioning training workouts and some cardio moves you will be able to design your own circuit training workout program.

It depends on how much you sweat during exercise. If you sweat a lot, then you need to rest longer between workouts. But if you don’t sweat at all, then you can work out harder for less time.


Steps to consider before starting your weight loss training plan

Steps to consider before starting your weight loss training plan

Considering weight loss?

Health and wellness nowadays have become a primary concern of the people associated with hectic routines of office and desk jobs. Hours and hours on the desk, unhealthy eating habits, zero physical activity throughout the day all these things multiplies your pounds every month and at the same time leads to more risk of the main health issues. Hence, no matter how much you love your job, how much it pays you regarding respect, popularity, capital and other things, you must consider some weight loss training plans to keep yourself physically fit and active to achieve your goals. Therefore, work and health are interrelated with each other. If you are healthy, you can work for hours without getting tired.

A physically active person always has a fit body and mind. They can produce more productive results in the office or anywhere else. This also has been a primary concern of many companies to keep their employees fit and healthy.  Due to this, nowadays almost all the corporate organizations have exercises and workout programs facilities available for their employees in the form of gymnasiums. At the same time, they also provide enough trainers for the guidance during exercises and the workouts. People utilize this facility during a short break in their routine office work, thus keeping them healthy and physically fit.

A healthy lifestyle is the need of time to start your fitness journey. An effective weight loss training plan combined with balanced diet plan is the key to all your fitness issues. By health and fitness, we mean health of body and mind both as they directly affect each other. Weight loss training plan includes exercises and workout not only to keep your body in tone but most importantly it also refreshes your mind and keeps your blood circulation smooth.

In today’s hectic lifestyle and routine, unhealthy eating habits are common. People tend to eat the unhealthiest food unable to analyze what they are consuming. Anything which tastes good and readily available comes as a filler. All we need to do is take a break, look in the mirror and think! How positive is your mirror image? Do you feel good when you see yourself in the mirror? Does your body feel fit and healthy?

If your answers to all these questions are NO ! then you seriously need to rethink your living style and eating habits. Weight loss training plan would be the answer to most of your fitness and health problems. An exercise and workout plan combined with a balanced diet plan will not only make your body fit but also keep you fresh all the time.

Steps to undertake before starting your weight loss training plan

An efficient and successful weight loss training plan is the one which will deplete your energy level and physically exhaust you. Pairing with balance diet plan i.e. healthy food and healthy diet, your calorie count will come in deficit, and you will start reducing weight. A successful diet plan will make you lose weight in a healthy way. It may take time but will give you long lasting results. Extreme diet plans may give you rapid results but will leave you weak and unhealthy.

Nowadays there are professional weight loss trainers who assist you in your weight loss training plan and exercises. They help you and give you long lasting results in shaping up your body through body building exercises, strength training workouts, circuit training for women, etc.

The healthy food which a person consumes has to be in proportion to the weight loss training plan. The energy lost during weight loss training has to be gained by the intake of balanced diet. i.e. food with low fats, low carbs and more vitamins and minerals. The best way to feel satiated without getting unnecessary calories is to emphasize on fruits and vegetables as they are the best source of vitamins and minerals.

Similarly, the methods adopted for reducing the weight has to be in proportion to the physical fitness of your body. A person doing rigorous exercises and workouts for weight loss training should have the stamina to sustain the fatigue and should not collapse very early.

A doctor and physician must be consulted before the start of any weight loss training plan. He will analyze your current health condition and determine to what extent your health permits you to carry out strenuous workouts. At the same time, guidance must be obtained from a good trainer who guides you and gives you an efficient weight loss workout plan and assists you in the conduct of exercises and workout. A good professional trainer and physician also help you in formulating a balanced diet plan with all essential ingredients required to provide instant energy.

True to its meaning “a healthy body has healthy mind”. Adopting an effective weight loss training plan is the only way to healthy weight loss, making your body and mind healthy.

How to determine your protein intake

How to determine your protein intake

People who are concerned about their healthy lifestyle always eat wisely and carefully. No matter how tempting the food is, they are highly selective about what they eat and how do they treat their bodies. Their diet plan consists of low-fat, healthy food items, therefore, making it a balanced healthy diet. It is not at all easy to follow a diet strict plan along with a break down of protein intake. However, the amazing results are what drives the motivation of the ones who are in love with their bodies.

Researches have shown that people who workout regularly and follow a diet plan have lower chances of falling ill and are less prone to different diseases. Exercise breaks down muscle fibers which reduce muscle building and strength. To offset this break down, appropriate nutrition is required during the day as well as after a workout.

Of all the components in a diet plan, protein plays a vital role in the building and maintenance of muscles. Coupled with this, protein also burns fat, reduces tiredness and hunger pangs. Protein intake is crucial after having a workout session for a boost. However, protein intake quantity varies from person to person and depends on the aim of the workout program. Those who wish to gain muscle mass are required to have higher protein intake as compared to the rest. This is because protein intake plays an important role in muscle building and proper recovery after a vigorous body building exercise.

Now the question arises, how much protein intake is good for the body after a workout? There are some researches that provide an answer to this question. For instant, an article, “Nutrition and Muscle Protein Synthesis: A Descriptive Review”, was published in the Journal of the Canadian Chiropractic Association in 2009, says that 25 grams of protein after a workout session is ample to refuel the body for building and repairing muscle. The article also suggests that this protein intake should occur within two hours after completing the exercise for maximum outcome. However, athletes need an extra 25-30 grams of protein serving during the day or before bedtime.

One should know the moderate quantity of protein that is healthy enough to be consumed in a day. According to Montana State University-Bozeman’s Sports Nutrition Site, 0.64 to 0.82 grams per pound of body weight is the right amount of protein that should be taken by an adult athlete. Therefore, a 150-pound person should consume 96 to 123 grams of protein in a day. On the other hand, a normal, non-athlete adult is recommended to consume 0.4 grams per pound of body weight. The above-mentioned requirement of protein can be easily fulfilled if a person eats a balanced diet. Instead of using supplements, real food should be utilized to regain muscles after workouts.

There are some sources of protein. It is a misconception that post-workout protein comes only from a beverage. Studies reveal that chocolate milk drinkers tend to build more muscular mass in four to five weeks of workout programs as compared to those who consume carbohydrate beverages after workouts. High-quality protein foods include beans, meats, soy, seeds, milk and dairy products.

Larger athletes require 30-40 grams of protein intake after a workout.

To make it easier for you to understand, a 30-35 grams portion of fish, meat or poultry is about the size of a mobile phone.  An egg in any form and a one-ounce serving of nuts provides nearly 6 grams of protein. A cup of cottage cheese or nonfat yogurt contains 30 grams of protein. A half cup of beans also fulfills the need of 30 grams protein intake. However, vegetarians need to have supplemental protein after body building exercises to meet the requirement of leucine in their diets.

However, researchers from Gatorade Sports Science Institute suggest that at 40 grams of protein per serving, there is a cap on protein’s benefits. Thus, for a person to consume 50 grams of protein after a workout may not work as better as 20-25 grams of protein per serving. We usually tend to believe that if a particular thing is healthy in a moderate amount, then it must be super healthy in greater amounts. Hence, the idea of consuming more and more protein for a better muscular body is a misconception.

Therefore, one needs to follow a regular workout session coupled with the moderate protein intake to see positive results in the body. If you are doing body building exercises, then you need to have proper portions of protein, carbohydrates, calories and supplements in their diet plan. On the other hand, if you are trying to lose weight, then you need to have lesser calories than proteins.