A Quick Guide for Hiring a Personal Trainer

Personal trainer sites to ensure achievement must be viewed as an essential tool in the personal coach toolkit. This can be particularly the case when the trainer is just starting out in business. It's a fact that the web site has to be started right as is practicable, plus it takes to also be well-composed. This means that it makes it simple to find advice and it is simple to get an expected customer to navigate around Personal Trainer Website.

Never forget that in this Internet age we live in, a website is many times a reflection about whom it is speaking of the person. So, does the site aid to "promote" the brand, which will be in this case what the coach can perform to assist a person who has fitness? Internet sites appear about every five seconds on the net, so a fresh one has to be powerful right from the get go, preferably.

A great thing to remember is the best sites -- which are dwelling advertisements, actually -- work on an 80/20 proportion. What this means is the website discusses exactly what the trainer can do to assist address fitness issues in about eighty % of the trainer and also the website professionally in the remaining one-fifth.

A trainer should get utilized to the thought that she or he is a business professional, along with the website has to reflect that world. Make sure it really is any bad grammar or punctuation problems and free of lousy format, and so on. In the event the website is doing more to confound people than it is to help them visiting with it, then there is a good chance they'll merely proceed to still another less -challenging out trainer site on the Web.

S O, what parts can be found in a website that is good? Well, there should be an e-mail submission region where prospective clients may depart and email address. There must also be a clearly-delineated means for getting in contact together with the trainer. Email solicitation works most useful when the web site offers people something of tangible value, though. Wellness reviews and fitness as an example, of about 4to 8 webpages, work great. Give them it after they distribute their emails. Many anybody enjoys getting something for free, and a great email list can be built by you off with this entry system.

Never forget that good sites attempt to inform an account which has the timeless 'Ws' comprised within. Anybody who's actually taken a creating course knows this means "who, what, where, when and WHY." Look at it as informing where she or he will undoubtedly be supplying it and who the coach is, what the trainer will soon be supplying. Additionally, always allow people know when all this is going to happen.

That last 'W' (WHY) is many significant. Provide a superb reason for a client that is potential needs to t-AKE you about as her or his individual trainer, quite simply. This can be also the main reason a website should be 80-percent about the client 's needs and just 20 percent concerning the trainer himself. It'll allow them to focus on the coach reasons for why he/she should be employed if done correctly.

Private coach sites to make certain achievement could be created with relatively little trouble if all the above mentioned elements become a part of the method. Provided how truly personal fitness can be, why depart this until some absentee web -writing specialist to design on his or her very own? It really is your company, all things considered, may as properly use each of the private training company practices inside your strength! Kickbacklife.com is an excellent re Source for personal trainer websites. Our Facebook Page.

The Best Supplements To Build Muscle and Lose Weight

Are you caught up in this supplement hype taking as many supplements as you can in hope that they will be the fast track to your goal?

Are you avoiding taking any supplements because you think they are bad for your health and might make you add too much muscle or put on weight?

Well let me start by saying that taking most supplements are NOT needed and you are getting suckered into believing they will make a different when they Won’t…

Also you are 100% WRONG to think that taking supplements will make you put on weight or make you ‘too muscly’’.

So with this in mind, do you want to know 3 supplements that you should be taking and why?

Would you like to know how to make your exercise more worthwhile and get better results inside and outside of the gym?

I am presuming the answer is yes so read on and discover why you should be taking supplements to build the body you want.

First of all what are supplements and why do we need to take them?

Nutrition supplements are fast becoming a staple in every household and if you are someone that likes to exercise then they are certainly going to be very important and should not be overlooked and here’s why;-

Taking nutrition supplements or not could be the difference between success and failure.

A good workout can become a great one if you use the correct supplements alongside it. Before, during and after we exercise we need to ensure that our body is in an optimal state to help us build, repair and maintain muscle mass.

You may know that from time if we don’t supply our body with the correct nutrition our body goes into what we call a ‘catabolic’ state where we start to break muscle down, which is the last thing we want. So keeping our body in an anabolic state where we can build muscle is critical.

If we were to rely on just food alone it would nearly be impossible to provide our body with the right nutrients at the right times to stay anabolic and build muscle.

So…. Enter Mr Supplement.

When building muscle and muscle recovery is concerned nutrition timing is everything. Since our bodies take a lot longer to digest and process food as opposed to specific supplements it makes sense for food to take a back seat.

After a hard training session in order to maximize the potential muscle growth and repair and keep our body anabolic, research shows that a post workout supplement should be taken immediately for best results.

Do you want to know exactly what take post workout for best results? Find out by reading this here.

So now we know the importance of supplements is two-fold:

1.     To help provide our body with the correct nutritional intake that we don’t manage to get from food sources.

2.     To ensure we can deliver the required nutrients to the muscles in as little time as possible.

With this in mind, which 3 supplements are most beneficial for you to get lean build muscle faster than ever?

1. Whey Protein

Do you want to lose fat or gain muscle?

Then a whey protein supplement is going to be one supplement that you will need to use. But why?

As mentioned above after we workout we need to get a rapid supply of protein to the working muscles in order to kick-start immediate muscle recovery.

Why is whey protein considered the best choice?

Whey protein is easily digested by the body meaning the nutrients are quickly absorbed by the muscles. This makes whey the go to choice after a workout so that the recovery process can start immediately.

Whey protein supplements also give you a metabolism boost.

Consuming large amounts of protein throughout the day helps to give us an energy boost by raising metabolism. This is turn has a positive effect on calorie expenditure to support weight loss and lower body fat percentage.

This is down to the effect that protein has on our appetite.

Do you want to stop snacking?

Then Whey protein is shown to stop snacking by up to 60% and when combined with weight training replacing calories from other sources with a high quality whey protein supplement is likely to help you reduce body fat at a greater rate.

Packed Full of Essential Amino Acids

The make up of protein is of smaller molecules named amino acids, which are the building blocks for everything essential in the human body. Including muscle growth!

Some of these amino acids are known as ‘essential amino acids’ that we can only get from foods and guess what Whey Protein is packed full of them!

Particularly Branch Chain Amino Acids (BCAA’s) providing the biggest support to muscle growth than any other amino acids.

How much protein do you really need though? Research shows that aiming somewhere between 30-50g post workout will get you best results. To learn exactly how much protein you need read my blog on the perfect pre and post workout nutrition by clicking here.

Did you know that if you aren’t taking a BCAA supplement you could be breaking down muscle tissue throughout the day? Read further to see the importance of BCCA’s as a stand alone supplement.

2. Branch Chain Amino Acids (BCAA’s)

Did you know that evidence shows having a high BCAA intake will help produce greater muscle gains?

But do you know what BCAA’s are and when you should take them as a supplement? No…. Your about to find out!

So as we now know from above BCAA’s are a branch of essential amino acids that can’t be developed by the human body so we must get these from food and supplements.

The 3 essential amino acids that make up BCAA’s are Valine, Leucine and isoleucine. Out of these 3 essential amino acids research has shown that Leucine is more effective that any other amino acid in promoting protein synthesis and stimulating muscle growth.

Just to clarify protein synthesis is the process in the body where we build new proteins to replace existing ones making sure there is a constant supply of amino acids so that muscle tissue can be repaired helping to reduce muscle breakdown and soreness but most importantly…. Muscle growth!

This process stars even before we begin exercising so if you aren’t giving yourself an adequate supply of proteins and amino acids before during and after your training then you could be putting in all that hard work only to miss out on the results you are searching for.

Yes that’s right consuming BCAA’s before during and after a workout will help stimulate more muscle growth.

However is using a BCAA supplement focused solely around stimulating protein synthesis and muscle growth?

Studies have shown that people that consume a higher concentration of BCAA’s are likely to have less body fat. This is partly down to that magic like Leucine, which increases energy expenditure and fat oxidation.

So if you want to build more muscle and burn more fat then a BCAA supplement needs to be added to your routine.

Another question you might want answering though… Why can’t you rely on the amino acids present in other proteins such as food sources and whey protein?

When taken as a stand alone supplement BCAA’s are require no digestion and are absorbed straight into the blood stream.

On to the next…

3. Creatine

Do you want to increase your workout intensity? Who doesn’t….

Creatine can help you do just that. So there’s no wonder it’s found its way into my top 3 supplements because increased workout intensity means better results right!

Let me explain why you should consider adding creatine to your supplement list.

What is it?

Creatine is also made up of amino acids (We all know what amino acids are by now). Its main purpose is to help us restore Adenosine Triphosphate (ATP) levels in the muscle. ATP is the body’s main energy source so if this energy isn’t readily available then there will be a negative impact on workout intensity and performance.

So supplementing creatine helps to restore ATP levels meaning we can train harder for longer! Perfect!!

Think of it like this… Towards the end of a workout you will be experiencing muscle fatigue and more likely to fail on reaching the required repetitions in each set. Creatine goes a long way in helping you to push out those final repetitions.

What is the result of taking creatine for this benefit? Quite simple really it’s More Muscle Mass!

So here is an important question… Who should take creatine?

Is creatine only effective for building muscle and size or can you use it to aid weight loss too?

Well another huge benefit from supplementing creatine is that it helps to gives you a metabolic boost. One of the most effective ways to burn body fat when we want to lose weight is sprints.

Purely down to the huge metabolism boost sprints give us. When we increase our metabolic rate we are going to burn more energy and since sprints are a very explosive exercise creatine supplementation allows you to recover quicker and work harder throughout each sprint.

That’s not all though..

Even when we are on a weight loss diet we will need to reduce carbohydrates and be in a calorie deficit. This is going to leave us more fatigued so in order to ensure the amount of weight we can lift remains as high as possible creatine supplementation can assist us in achieving that.

Remember Heavy Weight lifting is recommended as the number one way to continue burning calories after you finish exercising.

How is this possible and how many more calories can you burn?

Read my post on the ‘after-burn’ effect and burn more fat than ever. Click here.

One final thing…

Are there any side effects of taking creatine?

When supplementing with creatine it is important to increase water intake, which is a good thing anyway as we could all do with drinking more!

This is because creatine will retain water in the body by storing it in the muscles so dehydration is likely to occur hence the reason for more water consumption to combat this.

Do I still recommend using creatine for weight loss?

Certainly! But only if you can get everything else in your nutrition plan spot on and manage to successfully keep yourself in a calorie deficit.

Want to learn how many calories you need to be in a calorie deficit? Check out my online plans here.

When are you going to take your creatine supplement?

Research shows that taking 5mg either pre or post workout will have the best impact on athletic performance.

To Conclude…

Are these the only 3 supplements that you should be taking? No but these 3 can help you go along way to hitting your fitness goals.

Please also bear in mind that these are my top 3 supplements and there are others than can benefit you.

But hopefully the evidence presented above will can you an insight into what your body really needs to build muscle and burn fat.

Until Next Time

EJP

4 Exercises to Build Bigger Muscles and Burn Fat...

4 Exercises than will help you build the body you want.

Do you want to know which exercises will help you build muscle and burn fat faster than any others?

If you are ignoring these 4 exercises then chances are you could be stopping your body from building lean muscle faster than you ever have before. So read on to find out which exercises you shouldn’t leave out of your training program.

Before we get started and look at the 4 exercises in question. Let me ask you a simple question… Why are some exercises more effective than others?

Well…

As a London Personal trainer in I see so many people wasting their time with exercises that may look fancy and cool but don’t really get the job done. What I mean by this is that when we are training for any particular goal whether it be fat loss or strength/muscle gain we need to select exercises that recruit as many muscle fibers as possible.

Why?

When we perform an exercise involving a large amount of muscle fibers we are challenging our body to increase its workload as the exercise requires more effort. The result of this is increased calorie expenditure and muscle growth compared to single joint exercises that only work one or two smaller muscles.

So which 4 exercises will help your burn more calories and increase muscle size more than most others. Well here is my list below. So if you want to build a better physique you need to get reading and then get doing!

1. The Squat

Do you skip leg day? I hope not because you are making a big mistake.

The squat is often heralded as the king of exercises and for good reason. The squat is associated with working the whole body not just the legs, which means it recruits a huge amount of muscle to perform the exercise effectively. As we know the more muscle we have the more calories we will burn.

So keep the squat in your program if you want to see a huge boost in metabolism and increased size in muscle that will simply burn that fat away.

2. The Deadlift

So the question here is which muscle groups DOESN’T the deadlift engage?

It is another huge exercise that incorporates multi-joint and muscle actions. The deadlift is considered by many to be on a par with the squat or by some superior.

Muscle groups engaged include the lower back, legs, glutes , shoulers, arms and core.

Since all of the major muscle groups are involved the energy expenditure associated with deadlifting is going to be huge. Think of being able to perform just one movement that forces you to activate nearly every muscle in the body well this is it.

Another great benefit of the deadlift is it allows us to lift pretty heavy weights because of the position we are able to take to perform the movement. As we know lifting heavy weights is shown by research to be the number one factor in boosting our metabolism that allows us to build muscle and burn fat for hours after our workout.

Didn’t you know you could burn fat for 72 hours after your workout? Find out how by clicking here.

The Bottom Line:

If you are looking to gain lean muscle in both your upper and lower body you can’t go wrong with the deadlift.

3. The Bench Press

How much can you bench?

A typical phrase that you hear around most gyms but why?

The bench press is one of the main compound exercises that most people who go to the gym will have performed at some point. Heck for some people it’s the only exercise they do! Yes you know… The people who only workout their chest!

So when international chest day comes round (Usually on a Monday for most) the bench press needs to be included in your routine and here’s why.

The bench press may be considered as a chest exercise but this shouldn’t be all. It is one of the few exercises that engages nearly every muscle in the upper body. Yes that’s right we are talking shoulders, traps, triceps, rhomboids, forearms.

What happens when you exercise all of these muscles at once?

Exactly the same outcome as the deadlift and squat.

Your body is forced to recruit and switch on more muscle fibers to perform the action. This in turn allows you to push a lot of weight, which is once again related to the body’s ability to burn more fat and build more muscle.

Bottom Line:

This should be a staple exercises in everyone’s routine.

4. The Standing Barbell / Military Press

To complete the fantastic four is the number one shoulder exercise… The military press!

Once again onlookers may think you are just working your shoulders but there’s much more to this exercise than that.

How do you think your body is being supported?

Performing this exercise requires complete contraction of your core and legs to act as fixators to help you perform the exercise properly. Alongside this the upper body muscles that are engaged include triceps, upper chest and back.

No wonder this is considered to be one of the main compound weight lifting moves.

Working all of the muscles above has many benefits as it allows us to build great upper body size and strength, which will then have a big impact on how we perform other exercises like the bench press.

Performing the military press will help you increase the weight you lift when bench pressing.

So if you are looking for an exercise to give you a whole body workout… The military press is a great choice!

How often should you perform these 4 exercises?

At least one time per week. In an ideal world and to get maximum benefits from our training we should be aiming for 5 strength training workouts and 3 HIIT sessions every 7 days.

This allows us to give the correct attention to each muscle group. However not everybody’s lifestyles allow for this frequency.

If this is the case then ensuring that you include the above four exercises into your gym workout going forward should not be overlooked if you want to promote maximum fat loss and muscle gain.

Do you know how to deadlift properly? Check out some of my online training and online coaching plans to learn how to squat and deadlift with the right technique by clicking here.

Until next Time

EJP

The Best Pre and Post Workout Meals for Fat Loss and Muscle Gain

My Top 3 Meals to Eat before and After Workout to Gain Muscle and Lose fat.

A big question for a lot of us is what to eat before our workout or should we just wait until after we finish?

A more important question for you all though is wouldn’t you like to know 5 foods that you can eat before and after you exercise that will help you build muscle and lose fat quicker?

Do you want to feel full of energy in your workout and recover a lot quicker after you finish so you can continue to train each week without experiencing any muscle soreness?

Did you know that if you don’t get this part of your training right then you could be wasting a lot of time. Therefore you need to read this article to learn 5 foods that can help you get fitter, stronger and leaner.

If you had read my previous blog post about pre and post workout nutrition then you will know the importance of both carbohydrates and protein before and after your workout and how much of each you need to consume so this post might be seen as a continuation of how to reach the correct amounts.

Did you miss that one?

If you want to know exactly how much carbohydrates and protein you need to get strong and lean then you can read that post first by clicking here.

So lets jump in by looking at 5 foods or meals that you could eat prior to performing a workout.

One thing that’s important to note here is that we will all be different in our ability to metabolize the food that we can consume meaning different people may need to eat at different times.

But one thing will remain the same. We all need readily available energy to perform at our best during a workout. Do you ever go into a workout feeling tired and lethargic?

Then you aren’t eating the right foods at the right times. Many of us need to eat at least 1-2 hours before our workout because we feel we need the time to digest the food properly. But is this right? Yes and no.

Here’s why…

Lets say that you had eaten a meal around 1-2 hours before you workout and this meal provided you with at least 20g and upwards of protein and around 1g of Carbohydrate for every 1kg of your body weight. This meal should provide you with adequate energy to perform effectively. But how can you take this to next level and train even harder?

By eating closer to the start of your workout of course! This doesn’t mean you need to eat a big heavy meal that is going to make you feel full. This is where we need to carefully select the correct foods that provide you with instant energy ready to push you through the workout and perform at your best. So we are in search of fast digesting carbohydrates and protein.

Consume these fast digesting proteins and carbs somewhere around 30 – 60 minutes before you workout for best results.

So what foods should you be looking at for fast digesting proteins and carbohydrates? Well here are my top 3 foods/meals to eat 30 – 60 minutes before your workout:

11.    White Bagel with 6 egg whites (Scrambled)

Protein – 21.6g

Carbohydrates – 42.7g

Both of these food sources can be digested very quickly making them perfect to fit into that 30 minute window if it is whole foods that you want to consume.

22.    Whey Protein Isolate (Gold Standards Whey) and Dextrose (My Protein)

Protein – 24g (1 scoop)

Carbohydrates - 28g

Probably a lot easier to consume (and prepare) if you want to go in this direction of having a shake as your pre-workout meal.

Not only is whey protein isolate the fastest digesting protein available but when combined with a supplement like dextrose, which is essentially a sugar. This causes an insulin spike, which provides us with instant energy as well as helping deliver the protein to the muscle cell at a much quicker speed.

33.    150g Chicken Breast & ½ Cup White Rice

Protein – 33g

Carbohydrates – 26g

Another great option if you prefer whole foods rather than a supplement. We all know that chicken is a great source of lean protein and white rice is a high glycemic food meaning it is also digested very quickly providing you with fuel for the workout ahead. Aim for something like this about 60 minutes before training.

Any other tips?

Another great option 30 minutes before you train is a banana! Full of natural sugars that will boost your glycogen stores and give you the energy kick you are looking for.

So how about post workout?

I’m sure some of you will have heard about there being this ‘magic window’ where you must consume your post workout nutrition in a certain time frame. Well is this true?

Sort of… Research shows that when you consume a post workout meal combining foods high in protein and high in simple carbohydrates immediately after training you are more likely to build muscle more effectively.

This is because once again you need something that can be digested as quickly as possible. Due to the fact our muscle glycogen stores are completely depleted during an intense workout and in order to kick-start muscle repair and growth we need to spike our insulin and blood sugar levels so that the essential nutrients our body needs can be transported in to the muscles.

When does this magic window end?

Although you will benefit more by consuming your post workout nutrition immediately research shows anything up to 2 hours is sufficient.

Do you want to know exactly how much fast digesting simple sugars and protein you need? Then take a read of my previous blog on pre and post workout nutrition by clicking here.

So now that we know the types of food that we need to consume. What are the best post workout meals? Here is my Top 3: -

11.  Whey Protein Isolate (Gold Standard Whey) and Dextrose (My Protein).

Protein – 24g (1 scoop)

Carbohydrates - 28g

Why is this my number one choice? Now that we know after our workout speed is everything. This combination ticks all the boxes. Simply for ease of preparation, transportation and delivery of the vital nutrients into the muscle cells.

Hence the simple sugar in the form of dextrose is vital! But why is this better than sugar we get from fruit?

Sugar is found in fruit in the form of fructose the breakdown of this by the body in the liver takes much longer so there is a slight delay in that insulin spike we are looking for.

22.  ½ - 1 Cup Mashed Sweet Potatoes and 1 Tin of Tuna with Salad.

Protein – 31g

Carbohydrates – 29-58g

Fast becoming a favourite food in most households. Sweet potato is a great post workout choice. Although it is not as high on the glycemic index compared to options such as white potatoes it will still help to restore glycogen levels and give you that insulin spike without the higher fat content that you might get from regular mashed potatoes. Combine it with tuna and you have your high protein serving post workout meal that is also easy to pack and transport.

33. Chicken Breast (150g) in 1 / 2 Tortilla Wraps with Salad.

Protein – 33g

Carbohydrates – 30-60g

Easy to make and easy to carry! Another whole food source of fast digesting carbohydrates to restore glycogen stores (the tortilla wrap of course) as well as shuttle the protein from the chicken into the muscle cells to help aid recovery and keep us anabolic. Why is this a good option? It tastes good too!

Are these the only foods you can eat pre and post workout?

The most important lesson to take is that our pre and post workout meals should be our most important meals of our day. Providing us with the fuel and energy to train for maximum results and recover and restore muscle glycogen levels as quick as possible after training.

As a London personal trainer I know how essential it is to have easily accessible foods with you to take on the go at all times.

Do you want a full weeks worth of pre and post workout nutrition?

Then why don’t you get a your own meal plan designed by me. Just click here.

Now you know exactly what to eat and when.

Until next time…

EJP