Posted by : Varun Doshi
On : 03 June 2014
Comments : 0
Views : 3272
Who needs a personal trainer to help you lose weight and tone up? Not you, once you know their top techniques for whipping clients into shape. No gym or membership dues required. Read on for the 6 of the right moves for success from our team.
When celebrities want to tone up, they hire personal trainers. That’s how they stay motivated, learn to exercise correctly and work out at top intensity.
A trainer pushes you beyond what you’d do on your own. But if you can’t afford one, it doesn’t mean you can’t work out like Hritikh Roshan or Amir Khan.
By adopting our moves, you can become your own workout coach. You’ll get a firmer physique, better weight control and improved health without the hefty price tag.
Here’s how to get started:
1. Learn proper form.
Exercising correctly means you’re working the right muscles and reducing the risk of injury.
Practice each move in front of a mirror without weights until you get the hang of it, or ask a friend who knows the routines to watch and correct your form.
2. Stick to a workout schedule.
You’re more likely to follow an exercise regimen when there’s a financial penalty – like a wasted gym membership or trainer fee – for not showing up. But with a little creativity, you can find other ways to hold yourself accountable.
How to do it yourself: Make a standing date with a friend for at least one workout per week. Put it on your calendar as you would any meeting.
Then make a list of rewards for completing each workout, and repercussions for canceling.
What you use as treats and punishments depends on what motivates you. But avoid using exercise as a penalty or diet-breaking foods as rewards. Both make workouts counterproductive.
Instead, try these ideas: As a reward, place Rs 100 in a jar every time you work out. It’s fun seeing the money add up – it’s like tipping yourself. Once you have enough, buy yourself a new fitness outfit.
Need a punishment? Promise your exercise partner a favor – like running an errand for him/her, or buying him/her lunch – each time you skip a workout.
3. Push beyond your comfort zone.
To see results, you have to make your muscles work harder than they’re used to. That’s what creates muscle tone.
How to do it yourself: Before raising the intensity of your weight or cardio workout, you need to develop a base. Your body needs time to adapt to new demands on the muscle.
That means about 2 weeks of regular workouts if you’re already physically active. It may take as long as 6 weeks for a sedentary person.
For cardio workouts, start by walking or doing intervals of jogging or running, depending on your current fitness level. For resistance training, start with weights light enough that you can comfortably do 12-15 repetitions.
You’re ready to push harder when you can keep perfect form throughout a move. You no longer feel unstable or shaky, and can easily complete the exercise.
When lifting weights, use the 2-for-2 rule. If you can do two more repetitions than planned (such as 12 repetitions instead of 10 on the last set) for two consecutive workouts, increase weight on your next workout.
Increase the weights by 2.5-5 pounds for upper-body exercises, and 10 pounds for the larger muscles of your lower body. But stick to gradual increases if you’re new to resistance training.
For cardio workouts, invest in a heart rate monitor – or a GPS watch that lets you race against an electronic “competitor” and wirelessly upload data to your computer to track workouts.
4. Track results.
A personal trainer records your workouts so they can see how quickly you’re improving. It also lets them know how you feel about your progress:
Are you seeing the results you’d like? Why or why not? What should you change to get back on track?
How to do it yourself: Buy a workout journal or just a plain notebook and bring it to all of your workouts. It helps to know how far you’ve come. For each activity, write down your workout details: the type of exercise, length of workout, difficulty level and time spent.
5. Monitor your diet.
Your chances of weight-loss success increase when you keep track of what you eat.
In fact, people who recorded food intake as part of a weight loss program shed more pounds and stayed with the program longer than those who didn’t.
One key reason: Many of us eat significantly more than we think we do. A study showed that overweight people underestimate calorie intake by an average of 40%; normal-weight people underestimate by an average of 20%.
How to do it yourself: A nutritionist can help you determine how many calories you need each day.
Then record what you’re eating with an online, food-journal, tracking program.
It’s also helpful if, say, you’re a soda addict and want to drink more water. You can track how much you’re drinking each day. Same for eating more fruits, vegetables and whole grains.
6. Stay motivated.
New exercisers tend to quit within 3-6 months after starting a new program. A trainer can cheer you on to get you through those moments when you want to give up or don’t feel like you’re making progress.
How to do it yourself: Set clear goals for yourself. Make them SMART – specific, measurable, attainable, relevant and time-bound.
In other words, instead of saying “I plan to lose weight,” tell yourself, “I want to lose X pounds over the next Y months by doing Z."
But make those milestones attainable. Reality show weight-loss results are not reasonable or healthy goals. Strive for no more than 1-2 pounds a week, and check with your doctor to find out the most appropriate rate for you.
One way to stay on track is by making workouts more fun. Download energizing music to your iPod, or add new toys: a pedometer, jump rope, exercise tubing or GPS movement tracker. All can renew your motivation.
If you find yourself struggling, join a local exercise group for people with similar goals. Members can encourage each other by sending out notes or e-mails that say things like: “I just signed up for a 5K. How about you?"
Finally, focus on the positive feelings and successes you’ve experienced from exercising regularly.
Compare benefits associated with maintaining a regular exercise program – such as improving your health and losing excess weight – against the costs of leading a non-active lifestyle.
Hope the above points help you to get get a firmer physique, better weight control and improved health without the hefty price tag of personal trainer.