Every year the fitness industry is becoming more and more popular. It is no coincidence that this growth is in line with the increase in the popularity of social media platforms like Instagram. Where fitness models share millions of images of themselves burning fat, getting ripped and getting fit. They share what is the equivalent to a beginners guide to personal training through fitness images and workout videos, showing us how they squat, their muscle building workout, circuit workouts and strength training.
They introduce us to the miracles of aerobics, cardio and high-intensity interval training (HIIT). In fact, the online fitness professional is so influential that we are even motivated to consider getting a personal trainer or at least a gym membership. They share everything, their upper body, lower body and full body workout programs which serve as the foundation for our own fitness goals. Then we also get lots of information about nutrition and exercise science, which gives them the edge and success in their personal fitness training.
Sports and fitness are some of the most popular entertainment, and because of that, it is also becoming the most popular past time for people. One of the great things is that there are just so many sports and types of fitness to choose from. In this beginners guide to personal training, we are going to take a look at how you can create a proper health and fitness program for yourself and master your own body transformation.
Sport tells us that we must know how to eat well to be fit and muscular. Photo Source: Unsplash
When you are working out it is important to know that some moments are more important than others. It is also important to understand that your workout time doesn’t technically end when you cease exercise. Especially if you want to maximise on the results of your exercise program at the gym.
The anabolic window is a process that is linked to your metabolism. Also known as the metabolic window because of its importance in your workout. The anabolic window is the period of recovery for your muscles, just after the sports session. It is a key moment because after a workout our muscle are much more receptive to the signals that they receive.
To decide if you should eat a burger after your workout or a protein shake will have a huge effect on your body at up to 60 minutes after a high-intensity workout. It is within this period of time or window that we must “pay attention” to what we eat, to make sure that we do not destroy the good work created in our work out.
The anabolic window is a pivotal moment for our muscles and our physical form. But this also affects our motivation towards our fitness hugely because if you do the right thing during your anabolic window, you will see fast and promising progress towards your results. If however, you do not maximise the anabolic window in the right way for your goals, you will see slow or even reverse effects.
Thus, a good bodybuilding session that ends with high protein will be much more effective than a session that ends with a packet of sweets or pastries. That is just good logic!
There is a motivational idiom that says that ‘you are what you eat’, and that is entirely true. Thinking about food in this way can allow us to construct the menu in our diets based on what kind of body and health we would like to have.
Foods are 3x more influential to your body shape than fitness, this is not to say that fitness is not essential. If food and fitness were a car, fitness would be the steering wheel. Because it allows you to manipulate where you burn fat and where you can focus on ‘moving’ the weight loss from.
Your fitness routine also lets you control your endurance, body fat, flexibility and muscle growth. Without fitness, you would also lose bone density and muscle mass as well as fat. Your exercise program should include nutrition and fitness routines that work together to maximise your success towards your goals.
So what diet should be adopted while working out and weight training? Well, we are all different, so you should speak to a fitness professional and see if you can have a fitness assessment which will let you know how to train your body to give you the results that you are looking for.
However, there is a formula for the kinds of things that should be eaten in general. Changing the ratios of these nutrients is what will give you different results. There are six elements of a balanced diet which are water, carbohydrates, fats, protein, vitamins and minerals.
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You, of course, want to keep your water levels very high to allow you to flush toxins out of the body but also eating more protein with lower carbs and fat. Will ensure that you can manipulate your muscles to grow especially when the food is consumed at the right time.
Proteins are the real driving force behind muscle mass. Good examples of protein are:
We must know and commit to eating intelligently so that our bodybuilding sessions are the most effective for our body. Beyond protein powders like whey protein, chicken and vegetables, which are all really great sources of nutrients. Why not find them in beans and eggs too which are full of proper nutrients.
Having support when you are a beginner is good and well as knowing which exercises to practice to be as effective as possible. Photo Source: Unsplash
Sometimes we get busy, and everything goes out of the window, not the anabolic window but the actual window. We forget to work out, we no longer have time to think about going to the gym. Then before you know it you haven’t been to the gym in a week, then a month. On top of the stress of your busy lifestyle, it can at times be stressful to find the time to stay healthy and keep your body fit.
It becomes even more stressful when you begin to see the results of your previous hard work just melting away. Slowly as your belly grows your muscles shrink, and you are back to square one. This is why it is important to use all of the resources at our disposal, one of which being the internet. Even if you have a gym membership, you can still use online coaches and digital platforms.
The best youtube channels and sports coaching websites are your practical and useful alternative to gym classes with a fitness professional. They actually allow us to play sports, stay in shape, keep fit and achieve our fitness goals all without having to leave the comfort of our home, office or holiday home.
We can give thanks to fitness YouTubers who work hard to give us tons of value and free content. Everyone can find their favourite virtual sports coach icon on youtube, between humour and a serious sports program, there is literally something for everyone!
Whether you need to lose weight, build your abdominals, or bulk up with muscle, on youtube, you can find every kind of channel possible. This can work seamlessly with your current workout method or be your only method, the bonus is that it is free and easy to follow where ever you can get internet.
The anabolic window is a crucial moment when you do bodybuilding. Photo Source: Unsplash
If you find yourself needing some motivation to workout, you can
Whether you like to follow bodybuilding, Hiit, aerobics, Pilates, self-defence, Zumba or anything else. You can reach your goals, you can lose weight, gain muscle and have the body and health that you desire and deserve.
It takes focus, motivation, dedication and work. Never stop learning about how your body works and whether you are a beginner or a pro athlete, believe in your potential. You can do anything that you dedicate yourself to. Heres to a happier and healthier you!