Benefits of a Personal Trainer for Weight Loss

Personal TrainerOne of the best tools that a person can have when it comes to losing weight is a personal trainer. A personal trainer is someone who has been educated in the proper techniques and the right methods of working out for the most effective and safest workout available. A personal trainer can do a great deal for someone who is trying to lose weight and get in shape, and while there is usually an additional cost involved, it can be completely worth it to know that you are doing things the right away. In addition, many gyms include a first session with a personal trainer free of charge with a membership.

What is a Personal Trainer?

A personal trainer is usually someone educated in physical fitness from a college or university program. They are taught how the human body works, and more importantly, how to keep it fit and train so that it can reach its maximum potential. In additional, personal trainers at the gym are almost always in terrific physical condition themselves so you can be assured of getting someone with both education and experience. Personal trainers will usually work with you for a period of time, such as thirty minutes or an hour, for a flat hourly fee.

Benefits of a Personal Trainer

There are quite a few benefits to having a person trainer, but the one that usually comes to the forefront of everyone’s mind is that a personal trainer will help to motivate you and keep you going. Working out is difficult, but having someone there to push you, or even to check your results every once in a while can be the extra boost that you need to keep going. Most people don’t use a personal trainer each time they work out, but instead have the trainer work with them once a week, or once every two weeks. That way, your trainer can evaluate your progress and keep you on track.

do exercises correctlyAnother major benefit to having a personal trainer work with you is that you can be sure that you are doing certain exercises correctly. When you begin to work out, it is likely that you won’t understand the technique involved for lifting free weights like the bench press. You will need someone to show you exactly the way to lift it so that you not only get the maximum benefit from your work, but that you are lifting the weights safely. Lifting the wrong way will not give you the workout that you want and it could result in a serious injury.

Also, a personal trainer can help you to set the fitness goals that you need to be following. Many times, people will start out a weight loss program that includes exercise with extremely high standards set for themselves. While this is a noble pursuit, most of the time it turns out to be a roadblock instead because they realize how much work they have to put in to achieve the goals that they have set for themselves. This is where a personal trainer is most useful, with the ability to point out flaws with the plan, and how much work is truly involved to reach the goals that the client has set for themselves.


Terms You Need to Understand for Weight Loss and Fitness

bmi bmr carb calories?Have you ever noticed how some things have their own vocabulary. Certain jobs have words or phrases that are completely unique to that particular occupation, and when you first begin working in that field you have to learn those new words and phrases to be able to communicate effectively. Weight loss works in very much the same way. There is an entirely new set of vocabulary words that you are going to have to understand in order to be able to achieve weight loss. We have put together a list of the most common terms that you will come across as you try to lose weight.

Aerobic Exercise: This term refers to exercise that is done to work out the larger muscles in the body, and goes for a lon period of time. Aerobic exercise is mostly done for cardiovascular benefit, but the calories that are burned will certainly help you lose weight. Jogging, walking, swimming biking and skiing are all examples of aerobic exercise.

Basal Metabolic Rate (BMR): Similar to the RMR, or resting metabolic rate, this is the number of calories burned each day by your body to stay alive, and is partially based upon how active you are. There are hundreds of BMR and RMR calculators available on the web.

BMI, which stands for Body Mass Index: This is a numerical value that is assigned to every person to determine whether a person is overweight. You can use online BMI calculators, or you can do it manually by converting your weight to kilograms, and your height to meters and then dividing your weight by your height. Then, find your BMI on a chart and determine if you are overweight.

Calories: Calories are the measurement of the energy from food. Nearly everything that you consume has calories, and nearly everything that you do for exercise or activity burns calories.

Carbohydrate or Carb: This is a group of foods that include gums, sugars, starches and cellulose. The body converts carbs into a simple sugar for fuel.

Cholesterol: Cholesterol is actually a type of fat that is present in your blood. You get cholesterol naturally from your body and you get it from any foods that contain animal products.

Food Triggers:These are events or situations, or sometimes emotions that cause you to overeat. You need to make a plan for these food triggers before they happen.

Where to Get Motivation to Lose Weight

Motivation to Lose WeightLosing weight is a challenging process, and it takes months or years of hard work for some people to reach their fitness goals. Those who have been skipping the exercise routines and not watching what they eat for a long time may find that the process is extremely arduous and lengthy, but there are some ways that you can remain motivated on your journey to lose weight. Not all of these may work for you, because everyone is different, but you should be able to find at least one or two of the following tips that will help you stay motivated and continue down to the road to reach your fitness goals.

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Can You Drink Alcohol While Losing Weight?

Lose weight while drinking alcoholA lot of people enjoy drinking alcohol, some of them just a drink or two once or twice a month, and some of them a great deal more often. If you have a weight loss plan in mind, but are wondering how alcohol will affect it, then you should carefully consider the following points. Each person is different and you will have to make up your own mind about how much alcohol that you drink, if at all, to still be able to reach your weight loss goals.

The first thing that you should know about drinking alcohol while losing weight is that for most, alcohol makes you make poor decisions. For instance, if you hit a bar on the weekend after a great week of diet and exercise, and then decide to order a pizza, you may ruin your entire diet and exercise efforts for the week. If you are going to drink, then you need to keep this in mind and make a plan for what will happen if you realize that you are hungry while you are drinking and how you will prevent yourself from going overboard.

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How To Lose 10 Pounds In A Week with no side effects

For those that have ten pounds to lose, and need to lose it fast, there are some ways that a big loss like this can be achieved. However, this type of loss should only be conducted on a short term basis and under the care of a doctor because it involves cutting out quite a few calories and burning a great deal more through exercise. Doing enough exercise to lose ten pounds in a week is possible, but it will not be an easy road and you should expect the entire week to be very difficult and tiring, not to mention expect the exercises to take up a great deal of time.

How To Lose 10 Pounds

Fluctuations in Weight From One Day to the Next

You should understand that your weight fluctuates a great deal from day to day. Those that have never weighed themselves for more than one day in a row may be not be aware of this fact, but weight can fluctuate as much as five to seven pounds without any sort of exercise or diet program even being followed. The exact body weight depends upon a variety of factors, including the amount of food left in the digestive tract, the amount of water that the body is retaining and a few other things. You should not rely on these day to day scale numbers because they can be misleading.

Dieting to Lose Ten Pounds in a Week

If you want to lose ten pounds in a week, you will probably want to do part of the work required by dieting. Find out what your resting metabolic rate is, and then design a healthy diet of about 2/3 of what your RMR is.

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How to Maintain a Healthy Weight

healthy weightMaintaining a healthy weight is much more difficult in today’s modern world than it was in the past. Today, many people have desk jobs, or other sedentary types of work, which is in stark contrast to our recent past where people had to work very physical jobs like farming, iron work or animal care for eight to ten hours a day, and burned a great deal of calories. Maintaining a healthy weight takes work in today’s world, and it also requires watching your food intake and not allowing it to exceed the number of calories burned each day through BMR and exercise.

Risks of Obesity

Those that are overweight have to deal with a lot more issues than just being unattractive to the majority of the opposite sex. Those who are classified as obese or grossly obese are at an increased risk for diabetes, are much more apt to suffer from heart disease, and other cardiopulmonary problems. Also, these people are at a much higher risk for cancer, and are subject to diseases like diabetes, gout and osteoarthritis as well as a risk of breathing problems like asthma and sleep apnea. Besides these factors, the increased weight will be much harder on the joints of the body.

How People Get Fat (Or Skinny)

Your body burns a certain number of calories each day just by keeping you alive. This is called BMR or RMR, depending upon which calculation you want to use. Either way, this is generally just an estimate of your daily calories burned (at rest) allowing for some variance depending upon your activity level. RMR stands for resting metabolic rate, and it is truly the number of calories you burn while competely at rest. Imagine that you spend an entire day doing nothing but laying in bed, asleep or awake, and you will have an idea of what RMR measures – just your digestion, sleeping, breathing, brain activity etc.

Your BMR on the other hand, standing for Basal Metabolic Rate, is your number of calories burned using both your number representing the number you are burning staying alive and your general activity level. Either way, these numbers do not usually include the number of calories you burn through physical exercise specifically intended to burn calories. So, people gain weight when they eat more calories than both their RMR/BMR and their exercise. They lose weight when they eat less than the calories burned, or burn more than the calories eaten through exercise.

Healthy Eating

Healthy eating is one of the ways in which a person can lose weight. If you know how many calories you are burning each day, estimated conservatively, then you can calculate the number of calories you need to stay under. A deficit of 500 calories per day will equal a loss of one pound per week, because 3500 calories equal a pound, and 500 multiplied by seven days is 3500. Alternatively, cutting out 1500 calories per day from your daily intake, and still burning the same amount of calories through BMR/RMR and exercise will result in a weight loss of around 3 pounds a week.


Most people lose weight with a combination of diet and exercise, but if you don’t want to cut any calories out of your diet, you can still lose weight by exercising. Again, the same formula is used, where 500 extra exercise calories per day will equal a pound a week, as long as the exercise is performed all seven days, or an equivalent exercise that burns the same amount of calories. However, keep in mind these are just averages and weight loss will fluctuate a little from one week to another.