3 Ways Exercise Makes You Feel Better
Exercise transforms how you feel—with a quickness.
It’s true. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body.
Here are the top 3 ways that your body will feel better with exercise:
1) You’ll Have More Energy
How are your energy levels these days?
(And I’m talking about natural energy, not energy manufactured by caffeine.)
While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.
How does spending energy create more energy?
“(Exercise) literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger,” explains Samantha Heller MS, RD.
Research consistently concludes that regular exercise increases energy levels and reduces fatigue.
2) You’ll Have Fewer Aches and Pains
When your life becomes sedentary (this means you are inactive for most of the day) then you’ll quickly find your body developing aches and pains.
You’ll feel it when you stand up – a throb in your back, creaking in your knees and stiffness in your legs.
This is pain due to underuse.
Your body was meant to move!
Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you’ll be moving smoother and with less pain than ever before.
3) You’ll Feel Happy and Confident
It’s hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does.
Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.
When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.
From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.
Instead, look at exercise as a complete life enhancer.
10 Rewards of Exercise from a Personal Trainer London
- You’ll reset your body:Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
- Your clothes will fit better:Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
- You’ll be less stressed:You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
- You’ll have more energy:WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
- You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
- You’ll be less likely to binge:Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
- You’ll burn calories:You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
- You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
- You’ll have fun:Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
- You’ll reduce your blood pressure:Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
Want to drop a size or two this month? It’s more possible than you think!
Incorporate the following diet secrets into your daily routine to naturally boost your metabolism, automatically lower your daily consumption of calories and keep your motivation going strong so that you drop excess fat quicker than ever before.
Diet Secret #1: Weigh In Daily
Tacking your weight on a daily basis is a really simple way to drop pounds.
A recent Duke study showed that participants who weighed themselves daily lost substantially more weight than participants who weighed themselves five times per week or less.
The act of getting on the scale and seeing your weight helps to understand how certain behaviors translate into weight gained or lost. If you ate a salty, carb-filled meal for dinner then you’ll visibly see the number go up when you step onto the scale the next morning. This will likely prevent you from repeating the weight-promoting behaviour again and will keep your motivation on track.
Diet Secret #2: Switch to Green Tea
Drop pounds by simply switching from Fizzzy drinks to unsweetened green tea.
The average Fizzy drinker ends up consuming over 65,000 extra calories from their beverage of choice each year, calories that quickly add up to pounds gained. Even if your Fizzy of choice is diet, this simple swap will result in pounds lost.
While diet drinks don’t contain calories, there is evidence that the chemical compounds found in diet Drinks spike your hunger hormones, causing you to overeat. Unsweetened green tea, on the other hand, is calorie free and contains catechins that have been shown to help increase metabolism.
Diet Secret #3: Go Gluten Free
You don’t have to be allergic to gluten to benefit from a gluten free diet.
A Columbia University study reported that gluten triggers fattening biochemical changes, due in part to genetically altered wheat. These fattening biochemical changes are in addition to the high calorie counts of most gluten-containing foods, which means that avoiding gluten will help you drop weight twice as fast.
Rather than jumping from gluten-filled grain products to gluten-free grain products, do your best to trim even the gluten-free grains from your diet. This can be achieved by swapping out tortillas for large lettuce leaves and traditional noodles for noodles made from vegetables.
Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating. Please feel free to call or email Your Local Personal Trainer In St Johns Wood and NW1 to get started on your body transformation. That’s what I’m here for!
10 Reasons To Exercise from a St Johns Wood Personal Trainer
1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem. from Diabetes to heart disease to osteoporosis.
2. Feel and Look Great
Exercise Tones your body, improves your posture and even makes your skin glow.
3.Weight loss
Exercise burns body fat and helps future fat storage. If you want to have a leaner healthier body, exercise is the answer.
4. More Energy
Anyone who exercises regularly will tell you that they have more energy
5. Sleep Better
Exercise increases your energy levels, but also relaxes you! It makes you feel more energised during the day and sleep better at night.
6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle , bone and tone. While the loss of both are drastically reduced with regular exercise.
7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your Physio therapist for guidance.
8. To Reduce Aches and Pains
By strengthening muscles around your joints you’re able to use exercise to reduce joint pain and overall aches.
10. Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia.
Weight Loss Secrets from a St Johns Wood Personal Trainer
If you want to lose weight because you are tired of being overweight, you need an effective program. Even if you think that you will never get the body you want but if you use the right type of support you can have it.
Why Is It So Hard to Lose Weight?
For most of people, losing weight looks like an uphill battle. Not being able to lose weight is very frustrating but there are some primary causes that can make this a problem.
The first reason why the plan that you follow is not adapted for long term weight loss. We find this problem with diet and more particularly with almost all popular diets which can help you to lose weight during the first weeks or months but after this period you’re not going to be able to continue following them because of the restrictive nature of diets.
You begin gaining back the weight you lost as soon as you quit following their strict rules because diets don’t require you to make any lasting changes. Additionally, some diets can cause you to gain back more weight than you lost once you stop following them because they require you to eat only a small quantity can throw off your metabolism.
Not having support is another common cause of the struggle with weight loss. Many studies found that the odds that people reach their goal is very slim when they don’t have ongoing weight loss support.
How Can You Reach Your Weight Loss Goal?
If you join our Personal Training Program, you can avoid the issues that hold most people back from losing weight. Nutrition is a big part of our program and we focus on helping you make lasting changes and these changes will help you to lose weight and keep it off.
You will have the support that you need to make your pursuit of weight loss success because our workouts are a dynamic mix of cardio and resistance exercises.
Sign up to the Personal Trainer In St Johns Wood and transform your body!
Can Resistance Training Help To Tone?
Blog By St Johns Wood Personal Trainer Imran Ilahi
Many people have been told that the way you do resistance exercises needs to change depending on your specific goals and that if they want to tone their bodies, they have to carry out a large amount of reps with light weights. However, this advice is incorrect because there is no difference between building and toning muscle. People build muscle and also get their body fat percentage down to a low level and it allows them to achieve a lean and toned look.
Muscle takes up less space than fat (fat takes up to about 25% more space than muscle) because muscle is compact and if you add it to your body you will look lean. Most of the time people don’t push themselves hard enough during their resistance exercises and this the reason why they are not able to get toned bodies they wanted. All type of resistance exercises will help you to add your muscle mass during the first couple months of working out but after it will be more complicated.
You have to begin by using heavier weights if you want your body to become attractive and toned. However, you will be unable to tear down your muscles regardless of how many reps you do if you do all resistance exercises with 3 or 5 pounds dumbbells.
You have to use 3 sets of 8-12 reps for resistance exercises even if you can adjust based on what you feel works best for you. It means that you have to use a heavier weight when you’re able to use good form and finish every rep of every set.
Make the most of your workouts with a St Johns Wood Personal Trainer
Most of the population live in a high-pressure environment and we have to make daily choices among things which are absolutely essential and those which are just fluffy wishes.
Most of the time making exercise happen falls to the side-lines in the rush even if it is a thing that we need to do.
Often, we hoped that a pill exists that would help people to lose weight and keep it off or we think to skip meals in order to make it up for the skipped workout. However it doesn’t work like this because you have to make the workout happen if you want to lose weight or maintain weight.
You have to ask yourself the following question: are you planning to start working out or are you already in a fitness routine.
You have to know how long you need to work for and how hard you should push yourself during resistance exercises if you want to maximize the results you get from your workouts.
But How Much Time do I Need To Spend In The Gym?
You have to understand how long your workouts are going to last when you plan a new workout program. Amongst the several different sources that can provide information on this topic, some can be discouraging.
Many people think that they have to spend more time in the gym if they want to lose weight because they read these things in magazines or websites. You don’t need the pressure of trying to work out two hours at a time, it’s the last thing that you need because getting into a routine is hard enough.
Many people are deterred from ever getting started because they think they will have to require long sessions in the gym if they want to lose weight. However, the quality of your workout is more important that the quantity.
A lot of clients talk about how they would work out for long stretches but finally they don’t obtain the result that they wanted. However, the weight starts to come off when they begin to do workouts.
Most of the time people allow themselves to slip into autopilot mode when they work out for long amounts of time because they are not able to keep their focus and intensify at a peak level.
You have to push yourself for the whole workout instead of going along at a comfortable pace on a treadmill if you want to maximize the number of calories you burn during a workout.
Moreover, your body is going to adjust to your routine if you slip into autopilot and you’re going to burn even fewer calories regardless the many hours that you spend in the gym and you won’t see the results that you hope.
Here are some solutions to these problems:
- A group setting and the presence of an instructor is the best for workouts because it allows everyone to stay focused on the workout.
- People are able to push themselves to the end when they know how long the workout is going to last.
- Because you need to regularly set new challenges you do to vary the exercises and structures of our workouts because you will decrease the effectiveness of your workouts if you’re bored.
If you are fully focused and pushing yourself for every minute, you will be very satisfied with the amount of progress you’re able to make even if 3 hours a week may not sound like much.
How To Get ABS
You have to ask yourself what are your goals. It doesn’t matter who you are, where you come from or how in shape you already are.
Most of people have one or both of the following goals:
- “See my abs” “Tone my stomach” “Get a six-pack”
- “Have more energy”
To reaching these goals you have to know some key points. Market researchers have spent small fortunes testing and advertising hundreds of products and diets to help you reach that goal.
There is a lot of misinformation floating around because of the advertising done in relation to both of these topics. Therefore, you have to learn the real facts about abs, foods you can eat.
Question #1: How Can I Sculp Some ABS ?
Abs are the ones targeted by the most misinformation among all muscle groups. Most of people want to tone abs to show off.
Here common myths about getting definition in your abs…
- “I need to isolate my core muscles to unfold my sixpack!”
Abs are as much about what you eat as the types of exercises you do even if there plenty of products that claim you can get great abs by doing daily 5 minutes workouts. No amount of crunches or flutter kicks will give you the definition you want if your body fat is above a certain point.
- FOR MEN: You have to get down to at least 15% body fat if you want to see your abs and at this point you’re still not going to have completely ripped abs. Your abs will be completely defined when you will be between 6% and 10% body fat.
- FOR WOMEN: Your abs begin to be visible around 18% and fully defined around 10-12%. However, women have to be careful because it’s not healthy for a woman to sit beneath 15-18% body fat because it can involve issues with female hormones.
- Anyone can get the same look with the same exercises!
However, body fat percentage doesn’t really mean something because two people can follow the same program and abs workouts but still end up with stomachs that look different.
It’s better for you to focus on your weight loss and improving your overall strength instead of getting caught up with worrying your abs.
- By performing daily crunches and planks I will get my six pack!
You have to vary the abs exercises that you do because taking a balanced approach will help you get the best results. if you repeat only those ones over and over again you’ll eventually train your stomach muscles to adjust and stagnate even if you feel the burn from certain exercises.
Conclusion: You have to get a meticulous nutrition and decrease overall body fat if you want so see great abs. there isn’t a secret recipe to have the same abs like Daniel Craig or Brad Pitt, you just have to focus on being the best you can and you will see the results on your abs.
Question #2: How Can I Nourish My Body To Increase My Energy ?
Everyone wants more energy.
Many people buy energy shots and become hooked on these drinks. However, everyone knows that these sources of energy do come with a price.
You will become addicted to caffeine but moreover if your body develops a tolerance to caffeine you will have to endure withdrawal symptoms. Some people reach for a sugary snack when caffeine doesn’t quite do the trick. This type of drink helps you by giving you a quick boost but most of the time it’s very short and they can lead to a crash that will leave you feeling more tired than before. Moreover, it can ruin any weight loss progress you’ve made if you have to keep eating these.
You have to know that hitting a slump in the middle of the day is actually normal.
A decrease of blood sugar levels after a lunch consisting of processed carbs or a bad nights sleep can cause this feeling and there are healthier ways to deal with it than pounding energy shots or chasing a sugar high.
Giving your body real fuel which should take the form of protein and fiber is the key to boosting your energy naturally. It will leave you a sense of feeling full and provide younatural boost of energy boosting sources of fiber include:
- Oranges
- Grapefruit
- Raw almonds
- Raw walnuts
Hardboiled egg can be a convenient source of protein and if you need to add a source of fat to the mix, it’s better to choose olive oil or avocados. Moreover you can use dark chocolate which is a natural energy and mood booster because flavonoids in dark chocolate can actually be beneficial. However having more than a square or two will go from giving you a natural boost to adding more calories than you’d like to your daily count.
It’s a good idea to cap off your protein and fiber snack with just enough dark chocolate to satisfy your taste-buds but you have to avoid to scrap down square after square of dark chocolate.
The most important point that you have to consider is the exercise because it’s the best way to combating the mid-day crash. You get oxygen and your blood flowing again when you take the time during the day to practice a few minutes of quality stretching, jumping jacks or other light cardio exercise.
Joining A Gym to lose weight?
Being Overweight not only negatively impacts your health but also decreases your self-esteem and image. Moreover this condition can actually cut your life short.
However, it’s possible for you to take control of your weight and make a real change regardless to the significant downsides related to it. Even if it’s difficult to lose weight, you can do something with the right program and support.
Joining a gym seems to be the natural course of action to take if you want to lose weight because it will give you access to a place where you can go and burn calories. However, people don’t make any real progress after they sign up at the gym. When they think that it’s going to solve all of their weight loss problems. It’s even quite surprising that so many people still struggle to lose weight with all the equipment that you could want to use at gym. However, joining a gym is one thing but is not a guaranteed way to losing weight.
When you sign up to become a member of a gym you won’t ask someone to show you how to use the equipment and therefore you will be stuck on your own trying to figure out what you need to do to use them. Moreover, you will have to determine what combination will help you burn as many calories as possible. Therefore, the odds of you being able to make the most of every workout are not in your favour because effective programs take a long time to put together the perfect combination of exercises.
Even if support of other people seems like an issue that you can overcome with enough willpower, many studies have found that’s not the case and when your joining a gym you won’t have this support.
You need to look into what a Personal In St Johns wood can do for you if you want to have a good weight loss program that’s not going to let you down, instead of spending money on a gym membership.
What are the Pros and Cons of Hiring A Personal Trainer?
You need to have a clear vision of what you are willing to sacrifice for. Your goal and dreams need to be clear. However; it’s easy to get frustrated which can get in your way and completely knock you off track. If you’re working out on your own. Most of the time when you begin to miss one workout, it turns into a cycle. Finally you skip more and more workouts and it can completely derail you from any weight loss progress that you had already made. If you stop your workout definitely the weight that you had lost would creep back. To avoid this situation you have to be active on a regular basis.
When an obstacle gets in your way, you have to make sure that you have support to keep you accountable. Moreover, you will be able to work through some people if you have someone who can support you with these problems and therefore stay on track instead of getting completely derailed. This support can be found by hiring a fitness professional such as a passionate Personal Trainer. A PT is a coach which role is to ensure that you return on track when you feel like things are getting too difficult for you to handle.
Paying for help of this type of person normally doesn’t turn out to be as appealing as it sounds on paper even if it’s natural to think that a personal trainer is going to be able to help you get through all the problems that inevitably accompanies trying to lose weight.
Most of the trainers have very little experience and its first reason to work with a personal trainer doesn’t seem that great at first. According to a study on the fitness industry most trainers have only been working out with clients for 12 months or less.
Therefore, they may not be able to help someone reach their weight loss goal and staying on track because they don’t have a thorough understanding of all complexities.
Moreover, there is no assurance about the return on investment you are making. It seems to be a natural characteristic of his type of professional however a lot of them are able to keep clients simply because they socialize with them. Some clients enjoy that but the issue is that it means they burn far less calories during their workouts and as a result their weight loss results are limited.
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