11 Ways Those in Atlanta Can Stay Motivated, Lose Weight and Reach Your Fitness Goals

Hello Atlanta!

It's Jason, your Atlanta Personal Trainer and Fitness Expert with what may be the most important post I have ever or will ever put out.

My buddy and fellow personal trainer, not in Atlanta, Craig of TT in Toronto passed this article along that he put together.

Be sure to give it a good read it will change your body transformation results.

my top 11 inspirational tips to help motivate you to stick to your fat loss plan and transform your body and life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don't let it weigh on your mind and hold you back because it's only minor damage that can be dealt with. The important thing is to get back on track, immediately. Never, ever, EVER give up. I believe in you.

10. Don't Procrastinate

Do it now. Whether you're thinking of cleaning out the pantry or finally starting to exercise, STOP procrastinating and DO IT now!


9. Identify Exactly What It Is You Want...

...then don't let anything stand in your way of getting it. By setting specific goals along with deadlines you are providing yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with regrets. We trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to "out-cardio" your bad diet, you must PLAN ahead to overcome obstacles. Otherwise, you'll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To make a lasting change in your health and appearance you must do everything you can to resist that. Try adding a new healthy habit each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a time and the way to do this is by taking baby steps to improvement each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body's response, and deciding whether or not that food or exercise belongs in your "tool box". Do everything you can to learn more about your body. The more you know, the faster your success will be.

4. Social Support and Role Modeling

You can't soar with eagles if you're hanging around turkeys.

By hanging around others who want to lose weight, you can leverage their knowledge, commitment, support, and success to push yourself harder than you otherwise would be able to.

If you need help with support and workouts

Contact me here

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing. Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much less likely to hit a road bump that takes you down the wrong path. Try setting aside one day a week to map out your weekly itinerary
and you'll be amazed at how quickly your body transforms itself.

If you need help with a plan

Contact me here

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, "I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny."

Translation - Everyone can succeed and reach their goals. It's a just a matter of how badly you want it.

I know you want it. And I know you can do it. And I'm really looking forward to your success.


Atlanta Personal Trainer Jason, CSCS

If you need help with planning workouts or nutrition please get in touch with me.

Contact me here

Number One Mistake All Women Make

By Craig Ballantyne, CSCS, MS
Author of Turbulence Training

Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss.

Let me explain...

The other morning I was on my way back from my workout when I passed by a young women, who I would say was around 28. she was on the phone chatting to a friend and I overheard her saying that she was out for a walk getting some exercise, because she was going out for a bad dinner later that night.

And I just wanted to stop her and say, "No - no - no! it doesn't work that way. It never has, it never will."

You'll never out exercise a bad diet!

Every woman I've ever met has made this mistake. They all have had that "cardio confessional mindset" at one time or another, guys are not excluded either.

If lucky this young lady will probably burn around 300-500 calories from her walk, now that is if it is a long walk. On the other hand she's likely to eat an extra 400-700 calories at supper, that may just be the appetizer or drinks. quick side note, I'm assuming you had dinner refers to the meal and not a miserable dinner at the in-laws or something along those lines.

It is crucial that everybody understand, one cardio session cannot make up for bad meal choices.

Now you might be thinking, "At least it's better than nothing."

But is it?

Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.

In fact, one subject, named Louise, said this: "My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.

And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here's what you need to do:

1. Give up the notion that cardio will fix a bad diet, and understand that you can't out jog a bad diet.
2. Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3. Use interval training to burn the fat and resistance training to sculpt your body.
   

It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.

Click the link below to try out a proven program that shows you EXACTLY what to do:

click here => Try Turbulence Training

Enjoy guilt-free eating and fat loss with this mindset.

Contact me here

Training Progression

How To Plan Strength Training Progression

This is just quick introduction to progressive overload concepts and strength training. If you just want to cut to the chase you can see the full original post by clicking the link below:

Click Here --> Fitness Training Progressive Overload

How long have you been on your current program?
Are you doing the same reps and weight as you were a month ago, a year ago?

Take a look around your local gym or fitness center and you will notice many are doing the exact same thing and why the last time you saw them, and chances are they were doing the same thing the time before that and the time before that.

In order to see results either fat loss or muscle building there has to be a change in the stimulus. Over time there has to be a greater demand placed on the body, or a progressive overload.

Progressive overload is essential to training. Your body quickly adapts to resistance or weight training and before long your body will not respond to current stimulus.

There are many ways you can develop a training program that will implement the principles of progressive overloads. One way and maybe the most common is to simply increase the weights. While this method is simple and common it is not always practical. You're currently using 10 pound dumbbells and jumped to 15 pounds that may be too much, and you may not be able to lift the weight.

The second issue that comes from increasing weights is that the weight will add up quicker than your ability to move it. If you add just 5 pounds a week to say your squat, by the end of the year you're looking at about 250 pounds more than where you started. That's not realistic!

If you don't have a certified personal trainer to help you develop programs that incorporate progressive overloading check out the article on my blog as it will give you some valuable insight. Just visit the link below.

Click Here --> Fitness Training Progressive Overload

Contact me here

How much Ab Work is Needed?

Everyone wants to know how much work is need to build a ripped, flat stomach. They are looking for the number of reps, how many times a week, do I need to use weights, etc...

If you would like more great tips and workouts sent to you just fill out your name and email below.

Name:
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If you are asking

• how do I get that V shape line from my abs down and around my waist
• what muscles do I need to work to get a great mid section and flat stomach
• how do I work them
• how many ab workouts do I need to do each week
  

These are all great questions, some if not all may be on your mind as well.

The key to a great mid section is diet. Endless amounts of sit ups and crunches will not make a difference if you are over weight and need to some help with fat loss. Low body fat will help you get the shape you are looking for. Low body fat for guys is around 12%, and for the women under 17% once you reach this point you can expect to see your top abs.


If you want to those lines that run from your lower abs and disapear into you pants you will need even lower body fat numbers.
A good place to start with the diet is with lots of whole, natural foods, including lots of fruits and vegetables, and you have to eliminate all the processed foods in a bag or a box.

With a good diet taken care of it is time to get some cardio in. For that interval training is the best method to burn the most belly fat possible and get a flat stomach.

To answer the question, all you need is just a tinny bit of ab work, 2 or 3 times a week get in 5 minutes of ab work and you will have a fit flat stomach.

Contact Atlanta Personal trainer here

Grounded Personal Training and Sports Performance

Wanted to let people know of the new websites that we will be moving to

If you live in the Atlanta, GA in the Buckhead Midtown area and are looking for a personal trainer take a look at the new site: Grounded Personal Training In Atlanta

Weight loss and workout training tips and articles will be moving to the: Grounded Personal Training Blog

Why Your Glutes Are Small, Flat and Shapeless…

It Could Be All In How You STAND!

Body position and posture has a HUGE impact on how you look. Get the inside scoop on how
something as simple as how you stand could be why your
glutes are small and flat (and your back hurts!).

If you're one of the MANY men and women who want larger, firmer, rounder glutes but haven't had much luck in building them, THIS is the article for you.

I know it's popular to say "it's not your fault" about almost anything these days...but in this case, it actually COULD be your fault...and you don't even know it!

You see, something as simple as your everyday posture could be responsible for the tough time you're having building up those glutes of your dreams.

Let's set genetics aside for a moment - while it's true that genetics CAN and DO play a big part in how your body develops, blaming a small, flat butt completely on genetics then just giving up is just not an option I'm going to let you get away with... :)

First, a little functional anatomy - we need to know and understand HOW the glutes work. Relax - nothing too technical here - just a little info so you'll be able to take these concepts and put them to work for you right NOW.

Everybody knows WHERE the glutes are, so I won't get into that. If you don't, you're sitting on them right now...heck, they're following you everywhere you go!

The glutes are among the biggest muscles in the body because their main function is movement (technically, it's to extend the hip backwards) and movement is VERY important. This backwards extension of the hip is what moves you forward with every step you take. It's what moves your body up when you take a step up on a stair. It's ALSO what helps keep your body upright and stabilized while standing.

So how can your posture and how you STAND possibly impact this big muscle and how it works and grows?

Well, I'll tell you!

First, you'll need to do an easy visual test on yourself in the mirror. This is going to help determine if your posture is causing your glutes to shrink up and not respond well to training.

Go to a long mirror and stand beside it so that your side is towards it (you're not facing it right now). Don't look in the mirror yet. Now stand like you're waiting for a bus or you're in line at the movies - "normally." Make sure you're standing on both feet with your weight evenly distributed (not on one foot or the other). Relax and don't try and do anything differently than you do in everyday life (if you try and fix yourself now, you'll mess up the test).

NOW keeping that exact same body position, turn JUST YOUR HEAD and look in the mirror. We're going to look at where your hips are in relation to where your shoulders are.

Ideally, you want your hips to be in a direct up-and-down line with your shoulders so you're standing up straight.

But what we'll often see (especially in the cases of those who have trouble building their glutes and feeling them working when training glute exercises) is that the hips are FORWARD of the shoulders and the butt is kind of "tucked" under the hips.

So instead of a vertical line like this: |

The body forms a forward angle kind of like this: <

When the hips shift forward like this, the glutes are taken almost completely out of the postural chain - they become relaxed and little work is required of them.

The immediate problem with THIS is that the glutes then get weaker and smaller. But the REAL problem (and the one that affects your glute-building) is the STRUCTURAL change that takes place in your body in the long term.

Over the course of YEARS of this "hips-forward" posture, your body will strengthen OTHER muscles and tendons to take over the loads and functions that the glutes were supposed to be in charge of. It can also lead to back pain and overstretching of the abdominals, which makes your stomach LOOK bigger than it actually is!

Don't have a mirror? Another good way to test yourself on this without a mirror is this: stand up right where you are and stand up straight with posture like you're a soldier standing guard. If this feels EXTREMELY weird to you and it's an effort to hold that position for more than a few moments, chances are your body has undergone the structural changes I talked about.

Eventually, these structural changes in your body will carry over to walking and exercising! Your body will not properly recruit the glute muscles when it comes time to do squatting and lunging movements even if it LOOKS like you're doing them correctly.

The thighs will tend to take over the movement to compensate for the reduction in glute function. The body, quite simply, isn't USED to using the glutes anymore and has a hard time activating them.

This means even when you do direct exercises to work the glutes, your body is unable to properly USE the glutes to perform the exercises!

And when you walk, instead of using the glutes to actively PUSH yourself forward with each step, you'll have a short stride and a more "shuffling" gait (this happens because your leg isn't coming back far enough behind you).

You're using your hip flexors (the muscles on the front of your hips) to bring your leg forward with each step but you're using GRAVITY and momentum (in a way, you're almost falling forward with each step) to keep moving, NOT pushing with your glutes!

SO HOW DO WE FIX IT?

Well, the first BIG step is to be mindful of your posture and how you stand. It's going to be strange at first - you're going to forget yourself and have to constantly be your own "posture police" to keep yourself straight and upright. You might have even to recruit friends and family members to "keep you honest" and remind you when your hips start drifting forward.

We're basically going to be looking to reverse YEARS of "glute-reducing" posture here, so it's something that will take time. The upside is, you will most likely start feeling more confident and looking better almost immediately when you make the effort to stand up straight!

The extra work your glutes are going to get simply by doing what they're supposed to should start helping you increase glute size and firmness rapidly as well.

Abdominal exercises can also help here, by tightening up abs that have gotten overstretched from this "hips-forward" posture. Keeping your abs tight and "in" will help you keep your hips back and in the right position.

Finally, when you're walking, you should focus on actively PUSHING yourself forward with the glutes with each step you take. You'll end up taking longer strides and getting places sooner, which is not a bad thing either.

Bottom line (no pun intended!), we have to RETRAIN your body to use the glutes properly. Now I know it's not a quick fix but it IS an effective fix and can be done with relatively little effort.

Because once your body starts learning how to use the glutes again, you'll have a MUCH easier time developing the glutes that you're looking for!

Changing how you stand won't give you a bigger butt overnight but it WILL set the stage so that the work you ARE doing to improve your glutes will be more effective!

In Atlanta area and Looking for Fitness Results?

Contact me here jason@inthegym.info

How is Your Core

Simple Test to Measure Your Core Stability

Are You Strong To The Core

Core training has become a popular word here in Atlanta and the fitness industry around North America. I do not have a problem with the attack on the core because it is so very important to both athletic performance and general health. The problem comes when trainers incorrectly apply core exercises. There is a big difference between 6 pack abs and a strong core. Just because you have a midsection worthy of the cover of a muscle magazine does not mean you have a strong healthy core.

Here are 4 basic exercises you can do to test your core. Plank, can you hold it for 2 minutes? Back extension, again can you hold for 2 minutes. Right and left side planks, we are looking for a 90 second hold.

Without a qualified personal trainer watching you cannot be sure all is well but you will get a good idea of your core strength with these simple tests. If you can not hold for the recommended time I suggest you take a second look at your core training.

I want to know more about Personal Health and Fitness Training

Atlanta area personal fitness coach that comes to you.
Core Training In the Atlanta area?

Email: weightworkout@yahoo.ca
Internationally Certified Strength Coach

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Unconventional Fat Loss - Hybrid Training

Hybrid Training for Fat Loss

Adapting to the strength curve of an exercise is not a new concept - some do it through machines designed for the job...some do it by working on partial movements.

But literally COMBINING two different forms of resistance into one exercise? THIS is not something you see every day. And, strictly speaking, even the concept of combining two different forms of resistance itself isn't new - band training is a TREMENDOUSLY effective way to increase bench press, squats and deadlifts. Powerflifters do this all the time.

The idea I had was to not only ADD another form of resistance but also change the DIRECTION that secondary form of resistance was coming from.

This idea first occurred to me when I was doing dumbbell presses. I thought to myself, "hmmm...I'm getting great tension at the bottom of the exercise...I wonder if there's a way that I can increase the tension at the top, too?"

So I went over to the cable cross-over machine and set the two handles on the low pulleys. I set the bench in the very center then reached over and grabbed the one pulley handle, then reached over and grabbed the other. After sitting back up on the bench, I then leaned forward and picked up the dumbbells.

What followed was one of THE most eye-opening sets of bench press I had EVER done...

Picture this...when you're doing a dumbbell bench press, you get maximum tension at the bottom of the exercise. But as you press up to the top, the leverage changes and you lose most of that tension. By the time you're at the top of the exercise, you've lost pretty much all of it unless you're actively squeezing the muscles.

Now picture this...when you're doing a flat bench cable flye exercise (which is same as dumbbell flyes but with cables), you get practically NO tension at the bottom, but, as you bring your hands together above, you get MAXIMUM tension at the top, with the cables pulling directly out to the sides.

Got those two exercises visualized in your head? Good. Now mash them together...

Imagine the cable handles AND dumbbells in your hands AT THE SAME TIME.

This time, when you do the press, you're going to get maximum tension from the dumbbells at the bottom and almost no tension from the cables.

But, as you press up and lose tension in the dumbbell press, the CABLE tension starts kicking in. By the time you've hit the top, the cables are at MAXIMUM tension.

The result? A dumbbell bench press where your pecs get NO BREAK WHATSOEVER. The tension is just INCREDIBLE. I would say that one of these sets is worth THREE normal sets.

When I did this exercise for the very first time (and naturally, because it felt so good, I did too many sets!), I couldn't bring my arms across my body without them starting to shake.

And, of course, I couldn't stop there. I went ahead and came up with exercises like this for the ENTIRE body.

The Verdict:

A definite winner! This training technique has tremendous potential for increasing strength and muscle mass fast. I train with this technique regularly and, let me tell you, I KNOW there's a difference in how these exercises affect muscle growth and strength compared to standard exercises.

If you're interested in checking out a bicep exercise using this technique, check out this article:

Cable-Barbell Curls - "Hybrid Training" For Incredible Biceps!

And if you're interested in learning more about the rest of these "Hybrid" exercises I mentioned, check out the e-book "Hybrid Training."

It has ALL the exercises I've come up with using this technique, covering the ENTIRE body. This is POWERFUL stuff.

I want to know more about Personal Fitness Training and Fat Loss

Atlanta area personal fitness coach that comes to you.
In the Atlanta area?

Looking to improve your Health and Fitness?

A Internationally Certified Strength Coach can help.

 jason@inthegym.info

Email: weightworkout@yahoo.ca

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FMS Certified Specialist

Functional Movement Screen Certified Specialist

Looking for a quick and easy way to determine if you or your athletes are at risk of injury? By performing the Functional Movement Screen you can quickly ascertain potential risk which often goes undetected in conventional training. Use the functional movement screen to refine training, check for imbalances, and faulty movement patterns.

Some professionals look at movement patterns to identify those who may be at risk for an injury as activity levels are increased. Others are interested in performance and consider movement patterns as they develop fitness and performance programs. Here is a system that does BOTH.

As 1 of only 2 certified Functional Movement Screen specialists in all of Georgia I am qualified to administer the FMS the can help identity problems that need to be addressed.

The FMS is an orthopedic screening process created to assess and document functional movement patterns. By identifying and correcting basic movement pattern limitations, risk of injury is reduced and improvements in strength and performance are optimized. This is crucial for clients ranging from serious golfers looking to lower their handicap to senior citizens looking to move and feel better.

The FMS is made up of seven tests that look at fundamental functional movements that make up the foundation for human movement. The Functional Movement Screen is simply a way to expose fundamental flaws that are masked by compensations. These limitations lead to poor efficiency, potential for injury, and decreased performance,or chronic pain.

The Functional Movement Screen is a non-invasive test comprised of seven tests that assess mobility and stability. Benefits of Obtaining Screening Information
- Helps to reduce the potential for training and sports injuries.
- Identifies physical imbalances or weaknesses.
-Identifies potential cause and effect relationships of micro-trauma as well chronic
injuries in relation to movement asymmetries.

After completing the FMS and analyzing the results an individualized Corrective Exercise Program can be assigned that will improve faulty mechanics and enhance physical development.

Please contact me for prices and details.

Email: weightworkout@yahoo.ca

I want to know more about the Functional Movement Screen

Atlanta area personal fitness coach that comes to you.
In the Atlanta area?

For more information on the Functional Movement Screen visit:
http://www.functionalmovement.com

Internationally Certified Strength Coach

Contact me here
jason@inthegym.info

Golf Specific Conditioning and Personal Training

Weight Training For Golf

Over the years there has been great technological improvements in golf equipment, but the average handicap for both male and female golfers has remained fairly constant.

It is important for golfers to remember that they still have to swing the club, the best clubs on the market do not swing themselves. A better club may make a slight difference but a better conditioned golfer will make an even bigger difference.

A new set of clubs and instruction from the golf pro will benefit you game but you are still missing something. A golf specific exercise specialist can help improve performance in your game by addressing golf-specific conditioning needs. It has been reported that 53% of male and 45% of female golfers suffer from low back pain. Pain and injury on the links is not limited to the recreational golfer. At any given time approximately 30% of professionals on the tour are playing injured. So, in addition to lower scores a golf specific exercise specialist can help reduce the incidence of injury.

Keep yourself healthy and you can keep yourself on the greens.

Golf Specific Conditioning and Personal Training

Atlanta area Strength and Conditioning Specialist
jason@inthegym.info

Send in your questions.

Email: jason@inthegym.info

High-intensity training Fat Loss

Find out why high-intensity training may be
your best bet for trimming your waistline.

But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right?

Wrong.

After reading this article, I guarantee you'll develop a new respect for high-intensity cardio training for fat loss.

Low-intensity exercise is defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20 years old, 220 - 20 = 200 max HR). High-intensity exercise is defined as working at about 75 to 85% or more of your maximum heart rate.

Using the previous example for maximum heart rate (max HR=200), working at 60% of your max HR would be 120 beats per minute and 80% of that would be 160 beats per minute.

There are several reasons low-intensity exercise is normally recommended for fat loss.

1. It's easy - In many cases people who are trying to lose fat don't always feel energetic enough to do hard training due to the caloric deficit (a.k.a. diet) that they are on. In these cases, just sticking to an exercise program can be hard enough, never mind making the exercise itself challenging.

2. It's low risk - A personal trainer generally can't go wrong by recommending low-intensity exercise to clients. Even the most out of shape person can usually do low-intensity cardio training safely. While this is certainly appropriate advice for novice trainers, it does not necessarily apply to the more experienced trainer when it comes to effective training.

3. It burns a higher percentage of calories from fat - this is very true: exercising at a lower intensity does burn a higher percentage of calories from fat than high-intensity exercise. But, as I will explain, this does not necessarily mean you're going to burn more fat.

Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat.

Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned.

Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...

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Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

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Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

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How To Do It

Now that you've seen how effective high intensity training can be for fat loss, how is it done?

The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.

The repetition of these intervals is the nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.

For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It's very simple and very effective.

Another excellent method for doing high-intensity training is called aerobic interval training. It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.

High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.

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Remember, what you get out of exercise is directly proportional to what you put in. Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.
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Article by: Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of". He can be contacted at betteru@fitstep.com.

Atlanta area personal trainer that comes to you.
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What can a personal trainer do for you - Improved Sport Performance

Personal Trainer to Help for Your Sport or Event Training

One of the most effective ways to improve your sport performance is to enlist the services of a professional, in this case a certified strength coach.

If you are interested in running the Peachtree 10K next year, or want to standout on the playing field this year and professional strength and conditioning coach can help you achieve your goals.

No matter your chosen activity, training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you in three very important aspects of your training. The first and most important is keeping you healthy. I say this because if you are hurt you are not able to participate, and could be sidelined forever. Every sport and activity carries with it a certain amount of risk, this risk can be minimized if the proper prehab and conditioning has taken place. If you play golf are you taking care of your back, if not you better get to it or you may be stuck watching the game on tv as apposed to playing.

Strength coaches can help you figure out what you need to do to stay strong without taking away from your other training. They can also help create a training programs that work with you up coming event so you perform your best when you need to.

If you are serious about your sport then it is in your best interest to work with a certified strength coach.

Atlanta area personal trainer that comes to you.
Want to Improve Sport Performance? Contact me Here.

What can a personal trainer do for you - Accountability and Motivation

Personal Trainer for Accountability and Motivation

One of the main reasons people quit their fitness routines has to do with motivation, this is where the aide of a personal trainer can provide some benefit. Personal trainers do more than provide a safe working environment, and help with workouts. A professional strength coach is there to provide motivation to clients helping them be successful in the pursuit of their goals. In addition to the motivation the trainer can provide a commitment to a standing appointment will help ensure you make it to your workout. When you have hired a person committed to your success this builds in some accountability. For those days away from your trainer you know he will be asking if you did your planned workouts. That knowledge will make it harder to that much harder to skip workouts, and bring you that much closer to your goals.

Atlanta area personal trainer that comes to you.
Need motivation and support during your workout? Contact me Here.

What can a personal trainer do for you - Convenience

Train at Home

Hire a Personal Trainer

Do you want to workout at home?

For people looking for a good workout from but either don't have a lot of equipment or are not sure how to use the fitness equipment they do have, having a personal trainer that comes to your home is an excellent choice. A professional certified personal trainer can show you exactly how to use all your equipment, suggest different exercises and let you know what you have to get the best workout for you. An in home trainer can also bring equipment with them to add to the variation and deliver a great workout.

As previously mentioned in past posts time is a major factor. In home training can save you valuable time and hassle. For those working out at a local gym there is travel time, traffic, and club hours to consider. When you have a trainer come visit you at home, the office, or your favorite park it saves a lot of time and more importantly, there is no hasel on your part.

Atlanta area personal trainer that comes to you.
Interested in a working out from home?
Contact me Here.

What can a personal trainer do for you - Guidance

You Don't Know Where to Start

Hire a Personal Trainer

If you new to working out and not sure how to set up a training that will make the most out of your time at the gym, a personal trainer can be a valuable asset. Atlanta is a busy city and many people are rushed to keep up so you want to get maximum results with the little time you have available to workout.

A professional personal trainer can assist and teach you how to set up a balanced schedule that includes all the activities you need to reach your health and fitness goals. Doing that planning yourself can be confusing and overwhelming. A well qualified personal trainer can help you maximize your results, minimize your time in the gym all the while helping you stay within your own limits so you don't overdo it. Personal trainers know how to get you started and keep you on track helping map out a specific schedule just for you. This way you will have a well detailed plan on how to obtain your goals.

The success is all yours, but everyone needs a little help along the way.

Atlanta area personal trainer that comes to you.
Interested in starting a workout program? Contact me Here.

Bored with Your Workout?

Change is Good.

If you're bored with your current workouts and dread the trip to the gym it may be time to try something new. A certified fitness professional may be the answer. A good personal trainer can help you add variety and diversity to your stale workout routines renewing your enthusiasm and recharging your body.

Many experienced exercisers have not considered working with a trainer but it can be a great choice to ensure you get some variety in your workouts. A trainer can bring a fresh perspective along with the newest research and trends in the fitness industry to add new ideas challenging both your body and your mind.

Atlanta is the perfect setting for outdoor personal training sessions. With the city's warm weather, beautiful parks and open spaces the city is ideal to take your training out and away from the confines of the gym. It is amazing what a change of environment and some fresh air can do for your mind and workouts. A professional trainer has the equipment and tools that will allow you to train in your backyard or your favorite park providing you with flexibility and choice for your exercise program. You will be astonished as to what an outdoor workout can do for your mind and training.

Some clients are just interested in a few sessions, others like to meet once every few weeks to learn something new and innovative. Whatever you choose you will find it refreshing to have new workouts, new exercise toys, and new locations to help reach your health and fitness goals.

Atlanta area personal trainer that comes to you.
Contact me Here.

 jason@inthegym.info

Why hire a personal trainer - Saftey

Safety With a Personal Trainer

There are so many reasons people decide to work with a personal trainer when they workout. Below is a very important reason some clients have taken the step to enlist the services of a qualified and professional personal fitness trainer.

Everyone is in the gym is looking to improve on some aspect of their life. The last thing anyone wants is to get injured and watch all their hard work go to waste. A certified professional trainer can help prevent injuries and ensure your workouts are as safe as posible.

An experienced and well qualified personal trainer will make sure that the type of exercise you are doing is RIGHT for you and that you perform the exercises correctly. Too many people have hurt themselves in the gym lifting too much or do an exercise incorrectly. Such injuries can sideline your workouts or even worse prevent you from returning to your workouts.

Your health and safety are important, that is why you decided to workout. Do not jeopardize your safety, hire a professional.

Atlanta area personal trainer that comes to you.
Looking for a Personal Trainer in Atlanta?
Contact me Here.

 jason@inthegym.info