Category Archives: Muscle Gain

Portland Personal Trainer: Does The Scale Weight Matter?

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So, does the scale weight really matter, or are there other factors that you should be looking at? Well the answer is, you should be looking at other matters, especially your body fat composition, how your clothes are fitting and how you are feeling. There are exceptions to every rule, especially if you have a large amount of weight to lose, then yes, you physician will probably want you to lose a certain amount of weight through diet, exercise and maybe even through lap band or gastric bypass. That type of decision is best suited by you and your physician.

If you are obsessed with losing those last 5 to 10 pounds, then it is going to be about your food intake and making sure the variety in your fitness routine is different so your body does not get used to what you are doing. In addition, if you have been going strong for a period of time, it is always wise to take a few days, go on a vacation, get some R & R, and then go back to it. This will not only make you feel more refreshed, but that first week back to exercise will really shock your system and could create the results that you were looking for.
If you need extra help stepping out of your comfort zone, then we suggest asking a fitness profession and registered dietitian to help with your food intake an exercise routine. If you live here in the Northwest, then contact an experienced Portland personal trainer in your area.
Thanks,
Oregon Personal Trainer

Portland Oregon Personal Trainer: Preventing Lower Back Pain

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One of best ways to prevent lower back pain is to be cautious when lifting objects in front of you.  We do not know what age we humans get lazy about lifting, but it seems more and more of us do not want to use our legs to lift an object from one location to another. Rather, we just pick it up with straight legs and with distance between us.

If you want to start practicing safer ways, just remember: if the load weighs 10 pounds and you are picking it up 10 inches from your mid section, then that equates to 100 pounds of pressure on your lower back. If you were to use your legs to lift the object and pull it in towards your stomach, that number would significantly decrease, which means less pressure on your lower back.

If you want to learn to lift an object correctly or start getting better at your functional strength, then you may want to consult with a Portland Oregon personal trainer or fitness professional in your area.

Thank You,
Oregon Personal Trainer

Personal Trainer Portland: Triceps Pushdowns

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When you want to really single out those triceps, then try doing the standing triceps push-downs using the pulley machine. When done correctly, this is also a great way to work the abdominal muscles too. When you are using correct form and following the ninety degree principle, you will engage your entire ab and core muscles when doing this exercise. If you need some guidance on this, consult with your personal trainer Portland to help you. They will be able to assist in making sure you have perfect form, but also be able to structure the amount of sets and repetitions you should be doing too.

Thank You,
Oregon Personal Trainer

Portland Oregon Personal Trainer: Exercising and then Eating

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A lot of assume that just because we have an awesome workout we can have an amazing meal. If the meal is not so dense with calories, saturated fat, then yes. I feel that a lot of us will run a ton of miles and then go eat half a pizza and some beer. If you are running for two days straight like the 2012 Hood to Coast race, then maybe you can get away with a little extra calories, but for a small 5K, the answer will be a flat NO! If you having a challenging time balancing out your workouts, when to eat, snack or eat when you are doing endurance activities, talk with a Portland Oregon personal trainer who can help you with options.

Personal Trainer Portland: Importance of Nutrition and Fitness

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Importance of Nutrition and Fitness

With the growing concern on obesity and diseases, more and more people are seeking help and solutions sold in every imaginable forms and formula – from ‘magic’ potions to ‘instant’ weight loss programs. However despite the proliferation of cheat sheets and sneaky diet programs, if you are really seeking long-term and effective results instead of a temporary fix, everything goes back to one simple equation:

Fitness + Nutrition = Health

Instead of exhausting energy and resources of trying to beat the system and cheat your way to a healthy body, cut to the chase and focus on the tried and tested solution. There is just no getting around the advice your mom has drilled into you, regular exercise and smart food choices is still the best way to go.

Why Does Nutrition Matter?

It’s a given fact that our diet plays a key role in the body’s overall health and wellness. But why, really? Knowing the real reason may just give you that sense of conviction the next time you are faced with temptation, instead of blindly accepting it as a fact of life.

The importance of nutrition can be succinctly summed up into one sentence: Food is the building block of the human body’s energy. Like a car that needs the right type of fuel to run, the body will not live and function on junk food and chemical-laden products.

It is critically vital to choose food that contains all the right vitamins and minerals to ensure your whole system will run efficiently. Whether it’s the specific amount of calcium for your teeth and bones, or the required supply of antioxidants to ward of diseases, in every sense of the phrase, you are truly what you eat.

Pay Attention to What You Feed Your Body

If you have looked up to a whole list of do’s and don’ts of proper nutrition along with the tips and guidelines published online, you’d probably be either lost or overwhelmed before you are halfway through.

It can be quite daunting to figure out how and where to start in your transition to a healthier lifestyle. The good news is you don’t have to memorize everything or calculate every calorie you put into your mouth. To make things simple, let’s go down to the basics, and re-learn these important principles:

  1. Read the labels.
  2. Choose food in their most natural, freshest form.
  3. Cut down on sugar consumption, in every known form.
  4. Don’t skimp on water.
  5. Eat a balanced diet.

Thank You,
Personal Trainer Portland 

Do you need a sports therapist?

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If you are a competitive athlete, it can never hurt to talk with a professional who may be able to help you when you encountering crucial points in your job. If you are in a crucial point in a tennis match or you only have a few seconds left in the 4th quarter, what are you supposed to do with your mental game. This is where these specific sports counselors or therapists can help you. If you need to come up with some kind of game plan when your nerves are getting the best of you or you need to stay focus, these individuals will help you establish your own method so you will be successful in that specific moment.

Thanks,
Oregon Personal Trainer 

Portland Oregon Personal Trainer Kisar Dhillon Gives 3 Helpful Eating Tips When Working Out

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The most important snacks a person can have is before, during and after a workout routine or fitness event.

Quote startThinking about exercise does not generate fitness results!Quote end

Portland, OR (PRWEB) February 21, 2012

With so many energy drinks on the market these days the body sometimes needs real food in order to complete rigorous physical activity. Having caffeine or other energy enhancing supplements may work in the short term, but when it comes to endurance activities, weight lifting and high intensity interval training, a quick real food snack can be the solution to give the body the nutrition it needs at that moment in time.

A Pre Snack Workout
If someone is in need of a snack prior to a workout, following foods on the low glycemic index will provide better options because of the peaks and valleys of glucose in the blood. A simple food like an apple is great because it provides the proper amounts of nutrients to not only wake up somebody, but it will supply the body with the right amount of carbohydrates it needs to get the activity started.
A Snack During a Workout
A great snack during a workout can range from eating a small banana with a little bit of peanut butter to a cheese stick with some crackers. There are times when the body is exercising so hard during a fitness training or exercise event that it needs a certain amount of carbohydrates and protein to maintain that level of intensity, or the person will bonk. The human body will let a person know when it needs carbohydrates, fat and even protein, especially during intense exercise or competition. This can also vary for fitness events or recreational excursions where high altitude and elevation gain is a variable.

Post Workout Snack
This is one of the most important meals an athlete or fitness enthusiast will need to ingest after working out. It is crucial that carbohydrates and protein are put back into the body within one hour after exercising. This will help in overall recovery of the main muscles that were being used during the activity, and to put back any important nutrients and electrolytes that were lost due to expiration and perspiration. This can be in the form of a recovery drink which is a 4 carbohydrates to a 1 protein ratio, or a small snack that can consist of a cheese stick and a brown rice tortilla, or whole grain crackers and low fat cottage cheese.

The purpose is not to rule out liquids, because recovery drinks play a huge role in post workout supplementation. The reasoning is that sometimes the body just needs to ingest carbohydrates in the form of food, versus liquids or gels. It is totally understood that when doing a marathon or ultra endurance event, the creativity of what is being ingested will vary among fitness individuals, but all of them will intake some kind of food before, during and after an intense workout or fitness event.

If more information is needed about other specific foods for these three phases of exercising, please consult a personal trainer, registered dietitian or a nutritionist for helpful hints and other food options that can be great additions to the ones mentioned already.

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Portland Fitness: Are you looking for a Personal Trainer? Here are some tips

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Searching For a Personal Trainer? What You Need to Know First

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Searching for the right personal trainer requires time and thought. Regardless if you belong to a gym, a private studio, or just want to train at home, you still have to do your homework to find a trainer that will be the perfect fit for you. The first step on this journey is to ask your family and friends if they know of someone. If no referrals are available, then I suggest researching the local fitness facilities and private studios in your area. Once you have narrowed down your search, you need to ask yourself a series of questions prior to talking with a fitness professional.

These questions are:

1. How committed are you to a health & fitness change?

2. Can you afford personal training and what is your monetary threshold that you want to pay?

3. What days & times are you available to train?

4. Do you prefer a male or female trainer?

5. If you have pre-existing medical conditions, such as high blood pressure, will your physician give you a medical clearance to do personal training? Also, are there any other restrictions and what are they?

6. Does your fitness trainer need to be college educated or just need a personal training certification? What is most important to you?

7. Are you okay with someone entering your personal space? This is important because a personal trainer will need to show you new exercises and monitor your technique. If this is of concern, then maybe group training or taking a class is more suitable for you.

8. Do you want to do partner training (2 people), group training (3+ people) or private?

9. Do you require references from some of the personal trainers you are going to interview?

10. How many years of experience do you require of your trainer?

All the questions need to be asked. Unfortunately, there are personal trainers who are in the business to make a quick buck and will only be around for a short period of time. On the other hand, there are fitness trainers who are professionals and this is their career. They want to build a relationship with you and are dedicated in helping you achieve your health and fitness goals. If you just want someone to hold you accountable for showing up and doing something, then you may be okay with hiring a non-veteran. But if you want the whole package, then ask all of these questions and really interview your personal trainer to find the right fit. You will pay more for this person, but in the long run, it will be money well spent.

If you would like more information on Kisar Dhillon please visit me at:

Personal Website: http://www.kisardhillon.com

Thank you,
Kisar S. Dhillon

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How to Transform Your Health and Fitness

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Tips on How to Transform Your Health and Keep Your Fitness Level Always in Check

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Setting a fitness goal at the beginning of the year is always the easiest part. The pressure happens the minute you start executing this plan and making it a reality. A lot of people are successful in achieving their fitness goals because not only do they have the presence of mind and motivation for it, they also do not pressure themselves too much and believe that weight loss and transforming their lifestyle does not successfully happen overnight.

If you are finding yourself always trapped at starting your desire to live healthier and usually get stuck thereafter, it is important to understand that there might be something wrong along the way. For one, you are probably not being realistic with your goals and are setting a very high goal that pressures. In addition, sometimes it can be lack of motivation and the best way to break through that obstacle is to find a workout partner, hire a personal trainer or joing a group fitness class.

Thus, here are some helpful tips that can guide you in transforming your health and keeping your fitness level in check at all times.

Keep Track Of Your Progress: Record Everything

When trying to transform your health, it is important to not only have goals that are intact but ones that are also written in black and white. This way, you can easily look at these goals when you are feeling discouraged and get motivated all over again. When you write down your goals, your fitness ups and downs, your diet plan, and the kinds of exercises that you do, together with some side notes, it will be a lot easier for you to see where you are lacking and what else you can do about it.

Writing down everything on a piece of paper, a notebook, or your personal diary will also help you exhaust your emotions and feel that someone out there is receiving your thoughts and is supporting you throughout this crucial period in your life. If you write well, you might also want to take advantage of your ability to create a personal blog centered on the transformation of your health.

Seek a Professional Counselor or Registered Dietician

If you feel the need to talk to somebody who wouldn’t necessarily judge and doubt what you’re doing to change your life, then why not hire a counselor or a psychologist that may be able to help you out. Also, if your issues center around food, then combining counseling and meeting with a registered nutritionist or dietician can help you find a food plan that will work with your lifestyle. In addition, a counselor can also help you with your questions about weight loss and help you become aware of when you food issues arise and where they may have originated from.

Simply put, try out all of these techniques and personal services, and you will find that staying on your goal and actually achieving it is possible. There are professionals out there that are there to help you in all aspects of your life, so if you have access to these types of individuals, then you should take advantage of their services.

If you would like more information on Kisar Dhillon please visit me at:

Personal Website: http://www.kisardhillon.com

Thank you,
Kisar S. Dhillon

Article Source: http://EzineArticles.com/?expert=Kisar_Dhillon

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Oregon Personal Trainer: Yoga a Core and Cardio Workout too

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Not a lot of people know that yoga is a good form of cardio exercise. Yes, it aids in strengthening the core and in fostering balance, but it becomes extra helpful for those who want to lose weight because it aids and calms that mind and soul and thus frees it from negative thoughts and practices.

Other than this, since there are several different types of Yoga practices like Hatha, Asthana, and Bikram, it is important to try each one to know which of these can benefit you most. For a good total cardio exercise, Bikram Yoga, that is practiced in a heated room is probably your best choice. Following several poses in beginner or advanced levels is also ideal in strengthening the muscles all over you body, thus making you leaner and helping you lose weight.