Using A Food Journal and Diary for Weight Loss in Des Moines

September 23, 2009 By Bill Koller Leave a Comment

For weight Loss in Des Moines, using a food journal and diary can serve several purposes. One of its main purposes is to enable you to count calories and nutritional content of foods you choose to include in your diet. It also helps you pinpoint where you need to make behavioral changes in order to improve your diet. Finally, the food journal helps you identify eating patterns that have developed without conscious thought.

Increasing Food Awareness

Since we eat every day of our lives, food becomes something we often do not give much thought until hungry. Then it is easy to whip together a meat loaded sandwich, grab that bag of chips, or buy an item out of the vending machine without bothering to add up the calories. Of course, going out to eat provides the ideal situation for indulging, because the tempting descriptions are hard to resist.

After a while eating patterns develop and you don’t even think twice about eating favorite foods or even overeating until you realize its time for weight Loss in Des Moines. In addition, many times people are overeating and don’t know it, because they have never bothered to count the calories and determine how that count relates to their activity levels.

The first sign something is out of balance is through weight gain. When it is time to change eating patterns, the first step is identifying the patterns of behavior leading to overeating and poor nutritional choices. The best way to document this information for weight Loss in Des Moines is through a food journal and diary.

Getting Ready to Make Changes

You can certainly diet without keeping a food journal, but the chances are you will continue to allow extra calories to slip into your daily eating routine. This can slow down weight loss. It can also cause confusion, because you think you are following a strict diet, when in fact your diet is riddled with calories that are not getting burned through exercise.

A private trainer can show you how to keep a food journal and diary so you can identify when you eat, what you eat, and even why you eat certain foods at certain times. For example, you may not realize you are eating a high amount of extra calories every night as you unwind in front of the television. It is just a habit that has been developed that is making it more difficult to achieve weight Loss in Des Moines.

The purpose of the food journal is to help you examine all of your food choices and poor eating habits. The food journal and diary can also help you set reasonable dietary guidelines that fit your particular lifestyle. The diary documents the time you ate, where you were when you ate, the kind of food or drink involved, and the amount or number of servings you ate.

You use the information to count calories and to spot food and behavior associations. The total calories are compared to the calories you burn on a daily basis. The personal trainer can help you develop a diary or journal and will assist you in identifying ways you can reduce your calorie intake below your calorie expenditure.

The food diary and journal will also let you find out just how many poor nutritional choices you are making. With this knowledge comes the ability to take control of your eating patterns and achieve weight Loss in Des Moines.

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Weight Loss in Des Moines: Why Crash Dieting Does More Harm Than Good

September 23, 2009 By Bill Koller Leave a Comment

When trying for weight loss in Des Moines, sometimes the thing that prompts us to try and lose weight is an upcoming event, such as wanting to get into a bathing suit for summer or looking good for a wedding or reunion. The temptation is high to follow a diet that promises rapid weight loss in Des Moines in a short amount of time, but often these crash diets do more harm than good and can even result in long lasting consequences. In this article, we’ll discuss why crash dieting is bad for you, the long term consequences of a cycle of long term crash dieting, and what you can do for effective weight loss in Des Moines!

What is a Crash Diet and Why is it Bad?

Crash diets are famous for promising unbelievable results with minimum effort in a short period of time, but what do they entail exactly? Most crash diets have a poor diet and questionable supplements in common. They usually involve drastically cutting back on the number of calories you consume during the day, and sometimes have complementary supplements which are nothing but diuretics. While practitioners may notice rapid weight loss at the beginning of such a diet, often the weight lost is nothing but water weight and, if continued, will result in muscle loss as well.

When you follow an extremely low calorie diet, the first thing that happens is that your body uses up its stores of carbohydrate, also known as glycogen, as well as the water that is stored with it, in the liver and muscles. This is what prompts the weight loss in the beginning. Once these carbohydrates are used up, the body starts using proteins in the muscles for energy, which can leave you feeling tired and irritable.

Soon, the metabolism slows down, putting your body into a kind of starvation mode, because it doesn’t know when it will start receiving healthy nutrients again. Then, when you go back to your previous eating habits, you’re likely to not only put back on the weight you’ve lost, but add more pounds as well, because the metabolism is still too slow to keep up with the new intake of food.

Worst Case Scenarios

Those that put themselves of a constant cycle of crash dieting and eating poorly are doing a lot of damage to their bodies which could result in potentially life threatening illnesses. Due to their restrictive natures, crash diets could prevent you from eating healthy foods with nutrients that your body needs to function properly, such as iron, B12, potassium or sodium. These could lead to deficiencies that can cause other problems, like nerve and muscle functions and heart attacks. They also cause a great deal of problems for organs like the liver and kidneys, because without the proper nutrients, the organs can’t function properly. Finally, not getting enough calcium in the diet can lead to the development of osteoporosis, which makes bones brittle and more prone to fractures.

Eat a Balanced Diet for Better Results

If you’re trying for weight loss in Des Moines, resist the temptation to follow a crash diet and look for healthier alternatives instead. Gradually change your eating habits and your proportion sizes so your metabolism won’t drop too quickly, and pair your new eating habits with a fitness routine, and you’ll be losing weight in no time. Think of your new good habits as a lifestyle change instead of a temporary diet.

You may not lose weight as quickly as a crash diet can promise, but you’ll be doing it in a much safer way and the weight is more likely to stay off. For safe and effective weight loss in Des Moines consider hiring a personal trainer. Personal trainers ensure that you will achieve your long term goals by changing up your routines and keeping you motivated!

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Adding Variety to Your Cardio Routine With Personal Training in Des Moines

September 22, 2009 By Bill Koller Leave a Comment

With personal training in Des Moines you receive cutting-edge exercise routines with variety, and as they say, variety is the spice of life. Adding variety to your cardio routine not only helps you achieve a fuller workout but helps keep the routine from becoming boring. While some of us thrive on having consistency in our fitness programs, many of us are in danger of quitting because doing the same exercises over and over again quickly loses interest. In this article, we’ll take a look at why variety in your cardio routine can help you reach your goals, some easy ideas for incorporating variety in your fitness program, and how personal training in Des Moines can help you to find the variety you need.

Why we need variety

There are several reasons why variety is important in our fitness routines. It’s important to remember that there are over 600 muscles in the body, so it’s highly unlikely that you’ll be using every one of them in one single cardio exercise. With personal training in Des Moines the main purpose of cardio training is to raise the heart rate and improve energy and stamina, but cardio can also work on different muscles groups at the same time.

Another reason variety is so important is that it can help you push through the inevitable fitness plateau that you’ll run into from time to time on the way to reaching your goal. The body reaches a plateau when it is working at its optimal capacity at any given exercise. This happens most often when the same exercises are repeated over and over again. Changing up the routine with personal training in Des Moines can help push through a plateau and even avoid reaching one altogether.

Daily, weekly, monthly

If you like rapid change and need variety to keep you motivated, you can vary your cardio exercises in the same thirty minute session by changing the exercise every ten minutes. Others prefer to concentrate on one exercise per session, but may do a different exercise every day. There are also those that like the consistency of following the same routine but realize that changing the exercises is beneficial in the long run, so will change every four to six weeks.

Change as you feel comfortable, but remember that part of working towards your fitness goal is pushing your body out of its comfort zone, so it’s not a bad idea to at least try an exercise you previously would have avoided it. You may find that you need assistance, and that’s where personal training in Des Moines can help!

Getting help

If you feel like you’ve done every kind of exercise you can think of and are at a loss for what to do next or just need some advice on the best ways to vary your cardio routine, you may find that personal training in Des Moines is the best way to go. A personal trainer can design a routine that helps you reach your goals as well as keeps you interested with cutting edge exercises. After all, personal training in Des Moines is the best way to spice up your fitness routine is to make sure it has plenty of variety.

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Finding Your Motivation With Personal Training in Des Moines

September 22, 2009 By Bill Koller Leave a Comment

An important part of personal training in Des Moines and starting on the path to better health is having goals to reach along the way. The reasons we choose to improve our lifestyles are as varied as the ways to improve our health, whether they are as simple as wanting to wear a favorite pair of jeans again to less concrete goals of living a longer, healthier life. Knowing what you’re working towards can not only help you reach goals along the way, but can also help your personal training in Des Moines goals. In this article, we’ll take a look at just a few of the motivating factors you can adopt to lead you along the path of better health.

Simple Goals

Are you still hanging on to a favorite pair of jeans that no longer fit, but are loath to give away because you have the vague idea that you’ll be able to wear them again someday? Why not make this your fitness goal? Your goals don’t have to be huge elaborate plans, but simple goals such as fitting in your favorite jeans or a dress you love that’s been hanging in the back of the closet for years.

Events

Sometimes, the invitation to a wedding or a high school reunion is all it takes to prompt us to get in better shape. The trick with setting an event as a fitness goal is to be realistic about how much you can improve your health in the time allotted. The best way to improve your health is through diet and exercise, so you’ll have to resist crash diets that promise to help you lose an unreasonable amount of weight in a short amount of time and focus your energies on your personal training in Des Moines. This is exactly why working with a personal trainer is so valuable, as he can help you make a realistic goal to looking your best in the amount of time given. Plus, once the event is over, who’s to say that you have to stop trying to reach your original goal?

Keeping up with the Kids

Young children have so much energy that it can be a challenge to just keep up with them everyday! A healthy diet and exercise routine can help increase your energy and be able to keep up with even the feistiest three-year-old. Plus, starting the good habits of healthy living while the children are still young is a great way to ensure that they will pick up your healthy habits as they grow.

Longer Life

While having the goal of living longer doesn’t necessarily have the same concrete goals as other kinds of motivation, it is still a powerful tool to keep in mind when starting personal training in Des Moines. A healthy exercise and diet routine can help prevent a host of diseases, from heart disease to osteoporosis, and people can start on this path at any age, as exercise not only helps prevent disease but can also help control and even slow it. Now that you are ready for personal training in Des Moines, contact a trainer today!

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Personal Trainers in Des Moines Report On The Spot Reduction Myth

September 22, 2009 By Bill Koller Leave a Comment

Personal trainers in Des Moines know that you’ve seen dozens of commercials on televisions or in magazines for diet pills or exercise equipment that promise to help you lose fat in your thighs, hips, and even the part of the body that plagues millions of women, the belly…heck, they’ve seen them too! But before you pick up the phone and order, you may well want to reconsider. Personal trainers in Des Moines have shown time and time again that spot reduction is nothing more than a myth. In this article, we’ll learn what spot reduction promises to do for you, why it doesn’t work, and how personal trainers in Des Moines can help you fight fat in all areas of your body.

What is Spot Reduction?

Spot reduction is any program or equipment that promises to help you get rid of fat in one particular area of the body. The most popular devices promise to eliminate excess fat from the thighs or stomach region simply by working on the muscles in that particular area. Unfortunately, this doesn’t work for one simple reason – the fat in a particular area isn’t governed by the muscles in the same area.

Why Spot Reduction Doesn’t Work

Unfortunately, doing nothing but stomach crunches won’t reduce the amount of fat located in your stomach area, although it will certainly make your abdominal muscles stronger. This doesn’t mean, however, that the fat there will magically turn into muscle. Spot reduction doesn’t work because every person has a genetic selective pattern in which they lose weight, which is why some women may experience notable weight loss in their face first while others may experience notable weight loss in their arms or other area of the body.

The differences between men and women are also noticeable; men are more likely to gain wait in their abdominal region while women often gain weight in their gluteal region. If we could reduce fat in specific areas of the body, both men and woman would surely find it easier to reduce the fat where they need to most, but instead women particularly find it difficult to lose weight in the gluteal region.

So How Can I Lose My Tummy Fat?

The only way to work towards losing the fat in a particular area is to exercise all parts of the body with a balanced fitness routine comprising of cardio, strength training and stretching. Because of us are different, there is no way to predict where the fat we’ve gained will be eliminated first, as only our genetic selective patterns can control it. Cardio can help fight fat by raising the heart rate and the metabolism, which controls how quickly calories are burned.

In addition, strength training can also help raise the metabolism, as well as builds strong muscles, and the more muscles you have, the more calories will be burned. Stretching complements these disciplines by keeping the muscles relaxed and protects the joints. Personal trainers in Des Moines know that combining a balanced exercise routine with a healthy diet is the best way to fight off fat in any area of the body and will certainly help prevent the fat from coming back. Contact personal trainers in Des Moines to start your one-on-one fat fighting program today!

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Personal Trainers in Des Moines Stress That Stretching is Important

September 22, 2009 By Bill Koller Leave a Comment

News From Personal Trainers in Des Moines! You’ve managed to make time in your busy schedule for a workout session, but even so, you’re running late. In order to make up time, you’ve decided to skip over your stretching exercises and skip to the meat of the workout. After all, stretching is just a small part of the warm up anyway, right?

Personal trainers in Des Moines say…Wrong! Skipping over the stretching part of your warm up exercises or even during your cool down is not only a bad habit to start, but could also be dangerous to your body and lead to injury. Stretching is a very important part of your work out routine, whether you’re walking or preparing to lift weights. In this article, we’ll take a look at why stretching is such an important part of your workout routine and why you should always stretch both before and after a workout.

Why Stretching is Good For You

There are a whole host of reasons that stretching is good for you. Muscles that are tired are have not be in use are usually tight and constricted. Stretching helps keep the muscles flexible, not just for work out routines, but for everyday tasks. Stretching promotes good posture, helps protect your joints, and leaves you feeling relaxed and free of tension. In fact, stretching has so much going for it that even those that stretch on days that they do not work out can reap the benefits.

However, overdoing it can be just as harmful as not stretching at all. Personal trainers in Des Moines stress that stretching should never be painful! Every body is different so don’t judge yourself against the person stretching next to you. If you’ve stretched to the point of pain, back off a little and hold the new position for twenty seconds or more.

Stretching During Warm Up

It is important to remember that stretching is an important part of the warm up, but it is not all there is to warming up! Recently, personal trainers in Des Moines have started recommending that a ten minute warm up period should precede any stretching. This is because the muscles shouldn’t be stretched while they are still “cold,” or before any physical activity has taken place. The warm up period of movement helps encourage the blood to flow to the muscles, sonovial fluid to “grease” up the joints, and get the heart rate increasing. Stretching before the body has had time to warm up a little can cause strains or tears in the muscles, which is exactly what you’re trying to avoid by stretching in the first place!

Stretching During Cool Down

Personal trainers in Des Moines stress that just like during the warm up period, stretching is integral to the cool down period. All of the blood that is pumping through the muscles during the work out can pool there if the muscles are not stretched; stretching encourages the blood to return to the body’s organs. A good stretch after a work out can also discourage lactic acid from building up in the muscles, which can help promote the feeling of soreness the next day. Most importantly, stretching helps relax the body and relieve tension, which means that you’re likely to feel much better after your work out than when you started!

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Are You Too Busy to Exercise? A Personal Trainer in Des Moines Can Help!

September 22, 2009 By Bill Koller Leave a Comment

A personal trainer in Des Moines understands that among all the excuses one can make about avoiding exercise, claiming that you’re just too busy has to be the most often heard excuse. The truth is that this excuse just doesn’t cut it anymore. Everyone can find a way to incorporate an exercise routine into their busy lives, even if their lives are scheduled down to the last minute. Here are a few tips on how even the busiest among us can bring a little fitness into our lives.

Make Exercise a Priority

It seems that we can always miraculously find time for the things we really enjoy, like meeting a friend for drinks or catching our favorite team play on television. The trick with fitting in exercise is changing your attitude about it, and making it something that is important enough to warrant taking a second glance at the schedule. Sure it means that you may have to get up an hour earlier or sacrifice an hour of your precious evening leisure time, but think about how much better you’ll feel, not to mention how much better you’ll sleep! You may want to hire a personal trainer in Des Moines to ensure to stay on track!

Make a Schedule

Penciling exercise into your busy schedule is a great way to help keep you motivated and make time for fitness. Planning your fitness schedule a week in advance may be all you need to make sure you have time for all the responsibilities in your life. But sometimes even the best laid plans fail, so don’t beat yourself up if something comes up and you have to cancel one day. The most important thing is that you get back up on the horse the next day! Also, don’t forget that there are two days during the week that most of us don’t even consider when scheduling exercise – the weekend! If you are determined to meet your fitness goals, there is no better way than to hire a personal trainer in Des Moines.

Incorporate Exercise in Your Daily Routine

Just because you can’t fit time to go to the gym in your schedule doesn’t mean that you can’t incorporate exercise in your daily life! There are dozens of ways that you can get a short workout throughout the day. Some examples include using the stairs instead of the elevator or escalator, parking at the other end of the parking lot when going shopping, and when you get home, bring in your shopping bags one at a time. You could even permanently lose your television remote and get up out of your chair from time to time!

You Don’t Have to Do This Alone

Your secret weapon may be one you didn’t even realize that you had – your personal trainer in Des Moines. Let a personal trainer know what your goals are and you’ll be surprised at how easily they’ll help you reach them. If you’ve never considered working out with personal trainer in Des Moines, you’ll be surprised at how difficult it will be to cancel when you know you have someone waiting for you at the gym.

Don’t be afraid to seek out professional advice. A personal trainer in Des Moines can help you think of new ways to incorporate exercise into your daily routine, even if you can only get to the gym a few days a month.

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What to Look for in a Personal Trainer in Des Moines

September 22, 2009 By Bill Koller Leave a Comment

You’ve decided to improve your health and lifestyle with a personal trainer in Des Moines. Congratulations! You’ve already made an important first step. The next one is to find a personal trainer that can help you achieve your goals, but where to start? Don’t make the mistake of hiring the first personal trainer you come in contact with, because he or she might not have accredited certification and make you dread showing up for exercise sessions. In this article, we’ll take a look at three important things to keep in mind when looking for a personal trainer in Des Moines; certification, your comfort level and how your potential personal trainer looks.

Certification

Thanks to the rise in popularity of personal trainers, more and more inexperienced fitness enthusiasts are seeking out certification from unlikely sources, such as the internet. Don’t be fooled by a fancy looking certificate or an impressive sounding certification body. There are a handful of accredited certification bodies that offer personal fitness certification and it is worth the time to learn about them before your search – not only because you’ll be able to separate the good from the bad, but because each certification has a different focus on fitness.

Any personal trainer in Des Moines worth his salt will also be certified in first aid and CPR, so be sure to ask about these issues as well.

Comfort Level

Just as every personal trainer in Des Moines is different, everyone seeking a personal trainer has different needs as well. The idea of a drill sergeant as personal trainer may be what you need to keep motivated, or it might ensure that you never show up for a session again. The purpose of hiring a personal trainer is that he or she will push you to work harder than you would by yourself, but the way they intend to push you will make all the difference in the world.

Even in the interview stage, don’t be afraid to ask the personal trainer in Des Moines how he or she intends to encourage you to go on. Also, is this a person that you’ll feel comfortable asking questions to in the middle of a session? Don’t disregard your initial feelings on meeting a potential personal trainer, because if you don’t feel comfortable with him or her, the less likely you’ll be to continue showing up to work out.

How Does the Trainer Look?

Just like the old saying goes, you should never judge a book by its cover, but let’s be honest – don’t you want a personal trainer that practices what he preaches? While you may never know for sure that the trainer achieved a healthy looking body by following a healthy diet and exercise program, you’re more likely to respect and follow the training if he looks like he does. He doesn’t have to look like he just stepped out of last week’s fitness magazine, but wouldn’t you find it difficult to respect a personal trainer in Des Moines if you looked better than he did?

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Des Moines Sports Performance

September 22, 2009 By Bill Koller Leave a Comment

Des Moines sports performance requires a very specific training program that rebuilds endurance, speed and strength. When recovering from an injury, the worst thing an athlete can do is push the recovering muscles too hard and too fast. A trainer can design a program that enables you restore overall body conditioning while strengthening the injured muscles, tendons or ligaments.

From Tennis Elbow to Runner’s Knee

Sports injuries can happen to anyone who’s physically active whether they’re a professional athlete or a weekend game player. You can have tennis elbow, runner’s knee or a dancer’s fracture to name a few. But the reality is you can injure any bone or muscle in the body, and when that happens, Des Moines sports performance is needed.

Any injury to the body is traumatic whether it’s from accident or overuse. The weekend basketball player may have a sore back from completing unusual twisting hoop shots, while the college football player is recovering from knee surgery due to tearing a tendon. Either way the sports enthusiasts have to reduce the amount of physical activity during recovery.

Unfortunately, it doesn’t take long for muscles to begin to weaken and overall conditioning to begin to decline. The body has to stay active and proper nutrition has to be maintained in order to stay healthy. A personal trainer can be an invaluable assistant who oversees a fitness program designed to methodically restore the pre-injury fitness level.

Des Moines sports performance programs are designed to address the rehabilitation of the injured part of the body, restoration of overall conditioning, and restoration of endurance, speed and strength. Also, when an athlete has been injured, the rehabilitation must be designed so that the injury is not aggravated. You see professional athletes on television every year who are carried off fields, because they pushed too hard and insisted on playing before fully recovered after injuries.

Be Specific, Please…

Des Moines sports performance is a program that’s designed to be sport specific. A training program will concentrate on restoring physical functionality specific to the athletic activity. But a good injury recovery program will also concentrate on building strength in the injured area of the body in a way that the injury doesn’t happen again. In other words, a rehabilitation program will work on both fixing and preventing injuries.

Any sport training program includes exercises designed to build speed, power, endurance and flexibility. After injury, rehabilitation focuses on restoring flexibility and strength. As the injury heals, the custom designed training program will add exercises to build endurance, power, agility and speed to the pre-injury levels.

An effective Des Moines sports performance program wouldn’t be complete unless a nutritional program was included also. The foods you eat can affect speed of healing and the ability of the body to fully recover. Like any fitness program, a combination of exercise and diet is used for developing a body that can meet the demands of the sport of choice.

Proper rehabilitation exercise after a sport injury is critical to full recovery. A personal trainer can develop a sport specific and injury specific exercise and nutrition program that will focus on healing and prevention of future injuries. Injuries are traumatic to the body, but by following an customized Des Moines sports performance program, you can lesson the trauma to both body and spirit.

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Training for Sports Performance in Des Moines

September 22, 2009 By Bill Koller Leave a Comment

Many people might wonder if training for sports performance in Des Moines is a workout regimen they can use. The answer to their question is, “Yes! Sports performance training is right for you because it is right for everybody.” No matter what shape you are in or what lifestyle you lead, training through sports can help you deal with the physical demands of everyday life.

Making Life Easier to Handle

Training for sports performance in Des Moines is especially important for those who are recovering from a sports related injury. Training for these people lets them regain use of injured body parts and allows them to transition back into their daily activities on a methodical basis. Training for sports performance in Des Moines can restore order to their lives that have been inconveniently interrupted by such an unfortunate event such as an injury.

Sports performance in Des Moines can also be important to those without injury who are just trying to make their lives easier to handle. For example, those with jobs that involve heavy lifting would benefit greatly from weight lifting. On the other hand, someone who has tiring work would find functional endurance training to be most useful in their lives. Functional training serves a purpose for every living being who wishes to better their lives through physical training.

Athletes, from Olympic runners to little league baseball players, can benefit greatly from sport specific training. Exercises designed to help increase both strength and endurance lead to better performance on the field and in everyday life. Sports programs everywhere, both amateur and professional, encourage the use of functional training in order to increase productivity in competition.

At Any Age

When one commits to a functional training regimen, they must be sure the exercise fits their needs. There is not much point in doing intensive weight training if you rarely have to lift heavy objects. Why would someone train for a marathon if they have no plans of ever running in one?

sports training information can tell you how specific exercises can improve your coordination, stability and range of movement. Many people can benefit greatly from functional training exercises which keep muscle limber and strong. Research has shown that muscles can be improved at any age.

It is also important to remember that training only works if you do it correctly, which is why you should work with a personal trainer. The point is to push yourself, so if an exercise becomes too easy it is time to increase the difficulty. At the same time, it is crucial that you do not over exert yourself and cause injury that could set you back when you are trying to improve yourself.

To sum it all up, sports performance in Des Moines is perfect for anyone wishing to better their health and fitness. You can get functional training info specific to your situation from a personal trainer. Though the specifics differ from person to person, the basic outline remains the same, and by following it one can see the success in his or her daily life.

Filed Under: Articles Tagged With: Sports Performance in Des Moines, X Sports Performance in Des Moines IA, X Sports Performance in Des Moines Info
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