Archive for January, 2010
There are many people out there who can’t even imagine following a diet because of all the difficulties that they may have. As a Certified Master Fitness Trainer, I am here to tell you that diets don’t have to be that difficult when they are set up correctly.
A good rule of thumb is that if a diet sounds awful then chances are it is. If something is so restrictive on the things you can eat then it won’t last, trust me I’ve seen it happen. That’s why every nutritional plan I design is customized just for you.
To start, we will analyze your metabolic type, which will give me the proper breakdown of the proteins, carbohydrates, and fats, as well as the optimal food types to fit you.
Once we establish that we take a look at your goals to determine what caloric intake you need to maintain in order to reach those goals. That number of calories is based heavily on what is known as your Basal Metabolic Rate (BMR), which is the amount of calories that you would burn through-out the day.
Next, you will be asked to come up with a list of any foods that you will not eat or don’t like, as well as what some of your favorite foods are.
Now comes the final part. Once all of this information is gathered you will take a look at your genetic background and ethnicity to determine what foods should be included in your nutritional plan. The importance of this is based on a scientifically proven principle known as Physical Degeneration which states that an individual should eat foods similar to what their ancestors ate, in order to to help fight against disease.
For more information on the 3 different nutritional plans that I offer check out my website at www.DanMelita.com
Having a Personal Fitness Trainer can be a very beneficial experience. Here are the top 10 reasons why everyone should have a Trainer.
10. If you have trouble finding time to workout
9. If your job requires that you sit down for the majority of the day
8. If health issues run in your family
7. If you’re trying to recover from an injury
6. If you compete in any form of athletics
5. If you have a lot of stress in your life
4. If you need extra motivation
3. If you don’t know the correct way to workout or eat for your goals
2. If you are overweight or obese
1. If you want to live a happier, healthier, and longer life
Hey Everyone!
Do you think you know how many reps you should do when you’re working out? If not than you’re not alone. Over 90% of people who workout are training in the incorrect range for their goals. Are you trying to Trim down? Loose weight? Gain muscle? Maintain?
Soon I will provide a simple guide to learning how many reps you should be doing based on your goal, but first it’s important to note that the human body has 3 different types of muscle fibers, all responsible for different goals. White fast-twitch are for size and power and fatigue very quickly. Red fast-twitch are for stamina and strength and are most used for incremental activities such as boxing. Red slow-twitch are for muscular endurance and can last very long times before reaching fatigue.
Alright with the above knowledge here’s a guide to how many reps you should be doing:
Size and Power Goal = 4-6 repetitions
Strength and Stamina Goal = 12-15 repetitions
Muscular Endurance Goal = 20-25 repetitions
Happy New Year Everyone!
It’s now the time of year when resolutions are made, as well as broken far too early. I’ve seen it every year of my professional career when someone decides that they want to change their lifestyle and get into shape. Some of these people succeed and some of them falter in the face of adversity; which will you be?
With the growing number of over-weight and obese people I hope that all of you who decide to make health a lifestyle exceed your expectations and blow away all of your fitness goals.
Here are a few simple changes that everyone can make to their daily routines in order to ensure complete success of your resolution:
1. Drink 16oz of chilled water first thing in the morning when you wake up. Your body will be dehydrated from numerous hours of sleep and drinking water first thing will help jump start your metabolism for the day
2. Take the stairs at work instead of the elevator. This will help you burn more calories through-out the day
3. If you MUST eat fast food than choose items off the healthier menu keeping calories from fat down, especially saturated and trans fats
4. Never sit for longer than 1 hour straight. Sitting too long will cause issues in flexibility as well as the hips and lower back
5. Eat something small every 3 hours. 3 square meals and 2 snacks
Put these simple steps into play and you’ll be heading in the right direction for success!
Good luck everyone and as always if you have any questions you know where to reach me!
Happy New Year!
