¿ El entreno sin o con supervisión ?
🔴Muchos adultos sedentarios tienen una gran cantidad de grasa corporal junto con una baja capacidad física, fuerza y masa corporal magra (LBM, por sus siglas en inglés) que se asocian la mala salud independientemente de la masa corporal. La actividad física puede ayudar en la prevención y el tratamiento de numerosas afecciones crónicas y no solo a la composición corporal como sabemos
↪La eficacia potencial del entreno de resistencia (con pesas) en la modificación de los factores de riesgo de enfermedades cardiovasculares y metabólicas es clara. .
la Universidad de Coventry, han demostrado en un estudio experimental lo que sucede cuando le das a las personas acceso a un gimnasio, y les brinda las herramientas necesarias como un personal trainer .↔Los resultados mostraron que los participantes que se entrenaron según un cronograma periodizado acumularon masa libre de grasa, pero los que entrenaron sin un cronograma predefinido no lo hicieron. .
✔Busca siempre asesoría ahorrarás tiempo y dinero !!!!
JOSE LOZADA Personal trainer online e investigador de la salud .
Mondays are for leg days💪🏼
its the start of a new week which means new goals, more growth & pushing ourselves harder than before. i personally set 1-3 small goals for myself each week. goals that can be achieved with some extra focus on them specifically.
for example, my goals this week is to hit *around* my protein goal, getting all my calories in (not skippin noooo meals) & drinking more water each day !!!!! 3 small yet achievable goals to put a litttle extra focus to😈
👇🏼👇🏼👇🏼 comment down below some of your G O A L S for this week !!!!
5 13034 minutes ago
It's time to get EXCITED about what you're doing! If you're ready to go after your goals and create that life you've always wanted, now is the time.
We want to help you get there. Share with us one of your biggest hurdles to achieving your dreams!
What lights your fire?? 2 things for me are being with family and hiking in nature 😍 and today I got a dose of both.
Yes, I should have been cleaning the house and working more on my business, but hellll no am I gonna pass up an opportunity to be in the woods😍😍 and nothing beats a fall hike. The gym vs hiking... that's a no brainer to me, as much as I love lifting weights!
Always remember, you cant pour from an empty cup;) do something everyday that makes you beam with happiness, and your energy will shine through.
Find your strength by hitting one side at a time! My last few posts have included compound moves. Let's change it up by isolating the work to one side.
The good news is that even the side that's not working is still working!🤔 Swipe to see what I mean. (Still a few compound moves bc I just cant help myself 😜).
Contrary to the old wise tales recommending rest to recover from most things, ASCO (the American Society of Clinical Oncology) recommends moderate aerobic exercise for treatment of cancer related fatigue (unless otherwise indicated, so discuss with your doctor first!). What exactly does that mean? The guidelines recommend 150 minutes (or 5, 30 minute sessions weekly) of moderate aerobic exercise and 2-3 strength training sessions weekly
Why? Rest can lead to muscle wasting and decreased capacity, making you feel more fatigued. Physical exercise increases function capacity and leads to a decreased sense of fatigue. There are lots of studies to support this, although none are perfect. A review article compiling 56 trials through 2014 shows that aerobic exercise DOES result in significantly less fatigue, although weight training or other exercises were not as clear
Moral of the story? Try to move even when you don’t feel like it, it may actually make you feel better!
What is your exercise routine (before, during or after treatment)?🏊♀️🏋️♀️🧘♂️ 👟
12 301 hour ago
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#transformationtuesday 4 months between the two photos. Moving more and more and it’s getting much easier. Some days I’m still totally crippled by pain, but I understand my body and what it needs. We have an ok relationship. #learningtoliveagain
‼️ CARBOIDRATOS APÓS O TREINO ‼️
Será que é necessária a ingestão de carboidrato após o treinamento?
A recomendação é baseada em dois aspectos:
1- Recuperação do glicogênio muscular
2- Estimular a produção de insulina que supostamente estaria em sinergia com a leucina e assim aumentaria a sinalização molecular para a hipertrofia, além de inibir o catabolismo muscular.
Estudos recentes mostram que a insulina atua muito mais reduzindo o catabolismo do que estimulando a síntese protéica, porém, níveis acima do basal já são suficientes e podem ser obtidos através do consumo das proteína (Greenhaff et al. 2008). Além disso, a refeição pré treino com carboidratos já seria o suficiente para manter os níveis adequados de insulina elevado por horas. Outros estudos que comparam a utilização de carboidratos + proteínas no pós treino e a utilização apenas de proteína pós treino, verificaram que não há diferença no estímulo para a hipertrofia (Koopman et al. 2007; Staples et al. 2011; Glynn et al. 2013). .
Em resumo, não será somente a alimentação pós treino que irá determinar essa sinalização molecular e gerar uma maior hipertrofia muscular. Tudo depende de como está elaborado todo o seu planejamento alimentar do dia, da hora que você acorda até a hora que você for dormir! .
Igor Carrilho - Professor e Futuro Atleta Classic Physique
Consultorias online / Personal: ➡️ (11) 94784-8383 ou chama no Direct 📬
0 31 hour ago
Look who’s back on the road tandem bike! Two months after her hip replacement in Portugal after our bike wreck there, Kristi tackled riding the Santana tandem and even wore her cycling shoes! Had a walk this morning without any assistive device either. My shoulder is still not 100% for swimming yet, but every week is better. Thanks to everyone for their thoughts and prayers for our recovery. #grateful#tandembike#tandemcycling#boiseidaho#fallweather#getmoving
Hey there! 👋 I'm getting in my workout a little later than usual today because I'm on vacation. Woot woot!! 💃🏼 I have another 100 second challenge for you today. Try these alternating burpees and split run jumps. 🏃🏼♀️ Keep switching between these move for 100 seconds straight. Yowza!! 💥
It’s Monday again, back to the grind of life. The day everyone dreads... the day everyone spends procrastinating to get moving because they have no motivation to do so. Monday’s come around every week and I’m not exactly sure why we all have trouble accepting the fact that it does so. .
Let’s try switching our mindset. Monday is no longer a day that ends the weekend. Monday is a chance to restart and do better than you did the previous week. .
Muhammad Ali said it perfectly... “I hated every minute of training. But I said, ‘Don’t quit! Suffer now and live the rest of your life as a campion’ “ .
Yoga, Keto Toast & Coffee this morning before first client & now my lunch break snack plate.
Teaching today, so packed all the yummy essentials for charcuterie for one! @evescrackers w/ @laterrafina Artichoke dip, Jalapeño Monterey Jack cheese, and a few olives.
It’s Monday and I wish I was getting lost in California but instead I’m in Wisconsin getting ready to run on the treadmill😭
Did you get your steps in today?
We here it all the time
But why? .
Benefits of walking:
👍Lowers the risk of heart disease, diabetes, obesity, high blood pressure, and depression
👍It’s relatively easy to do- you don’t need any fancy equipment, just some shoes
👍Walking more is an easy way to up your NEAT (non-exercise thermogenic activity) which is responsible for up to 50% of our daily calorie expenditure
So should you jump right into 10k per day?
. @mayoclinic reports “The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles”. Find your baseline, if you are currently walking 3k per day, then jumping to 10k might be a stretch. Try to add an additional 1k steps daily every two weeks
Ways to add in more steps:
🔹Take your dog for a walk
🔹Listen to your favorite playlist or podcast while you walk
🔹Walk with friends
🔹Make an effort to get up from your desk every 1-2 hours and make a quick lap
🔹Park further away
🔹Take the stairs
🔹Walk while you wait for your appointment or flight
🔹Grab a friend and go for a stroll
This will be MY only smile cookie. While I love the cause and the cookies, I think I will save them for the kids from now on. This are a whopping 12SP out of my day and will for sure put me over :( however it was delicious and another teachable moment for personal growth (or shrinkage as the case may be 🥰)
4 111 hour ago
📉 As you get closer to your goal it is important to adjust strategy.
☝ Our handy infographic clearly shows that a person who weighs more requires more energy to simply stay alive. This is called the Basal Metabolic Rate (the BMR). As your body fat decreases it is vital to increase both your EAT (exercise activity thermogenesis) which is the stuff you consciously do at the gym or outdoors and also the NEAT (non-exercise activity thermogenesis) which is all the other stuff you do away from your programmed workouts.
🍴Or you might choose to lower your calorie intake to ensure your weight loss continues and you don't plateau. However, we try to avoid this because who wants to eat less eyy 😋
🏋♀ We always push all of our clients to be getting fitter, stronger & faster over time or even making simple changes like getting your daily/weekly step count up.
Ways to increase your NEAT:
. 🚶♀ Walk more - take the stairs instead of the lift, plan in walking breaks at work, go for a walk on your lunch, borrow a dog.
🏡 Speed up the household chores - really put your back into the vacuuming, sweep the back yard, scrub the carpet (it all helps and you have a clean home at the end too!)
📺 Do a few exercises at home like squats when you brush your teeth, press ups before bed or how about running on the spot every time the adverts come on the TV?
💃 The trick is to keep moving!
Follow us - @bodysmartfitness
To sign up for personalised online coaching, click the link in bio 📲
INTRODUCTION TO WOMEN // I’m not positive, but I think my seven year old may have been a little taken with @onepeloton instructor @leannehainsby during my EPIC ride to to finish my #move4melanoma challenge, benefiting #skincancer patients across #Canada . I rode hard, pacing my body and my breath. Both of my children were beside me, I think they were cheering me on (some gestures and sounds were difficult to decipher). I wisely decided against asking my husband to take photos, and requested the professional services of my 7 year old again. My oldest takes the job seriously and stays focused. Before the ride was through, so that I had proof of the blood, sweat and tears, I told my son it was go time. A few minutes remained before the 15 minutes would be complete – just enough time to snap a few shots and perhaps one or two quick videos, and I’d be finished! ”Sweetie, can you please stop putting your head in front of the screen?…It’s not good for your eyes to put your face that close to the screen. I don’t need you to take photos of the Peloton screen sweetie, just take a few of me and maybe a video or two and that’s it! Thank you so much for helping” 2 minutes left and still no photos of me. 200 photos of the Peloton screen now on my iPhone. NEVER BEFORE HAS HE EVER EVEN TAKEN A SECOND GLANCE AT A FEMALE “THAT” WAY!! But this seems very suspicious! I mean seriously, why else is he taking SO MANY photos of the screen? I can’t get him to do anything else. “Ok, only 2 minutes left, can you just take one of me and then that’s all we need?”. He takes the photo. See attached. Sneaky…it STILL has @leannehainsby in the shot.
This morning I woke up to see @jasmine_finding_balance_ post about her health journey and how good she looks and but most importantly feels. And I thought yeah I need to do that too so this morning as I still lay in bed vowed to myself I start living healther today. So I got up filled my water bottle and remember I need to get groceries so we had eggos with lots of syrup for breakfast but then I thought no the day doesn't have to be sh!t because I didn't have a good breakfast so I started to clean the house, then I cut grass. Then I ate way way to much lunch and felt pretty crappy and feeling like I needed a nap. I just so happened to get both boys to simultaneously go down for a nap. I walk into my room and see the huge pile of laundry on my bed that needs to be folded and put away before I have room to lay down. So of course I was about that grabs the pile and set in the dresser so I could lay down, but I decided no I am not going to lay down (and no I am not going to put that laundry away either). I went downstairs and WORKED OUT instead. I have not worked out since basically I found out i was pregnant, and Watson is 4 months old! Now I didn't do it for a long time but I did do it. And now as I sit here and feed Watson I do not feel like I need that nap like I did earlier. Anyways I like a healthy competition so add me on fitbit if you too aren't perfect and want to do better for yourself. #gethealthy#getmoving#fitbitchallenge#healthylife#bestlife#longlife
1 112 hours ago
What’s your favorite place to vacation?! Comment below!!
#Tbt to my long hair this summer at this hippie bar in Charleston South Carolina -def one of the best bars I’ve ever been to 🧘🏻♀️☯️
31 992 hours ago
With sun and summer temperatures back this week, it’s time to hit the beach again and enjoy a little paddle boarding! To rent, click the link in bio or call 📞231-271-2210
SUNDAY VIBES💙 This is to anyone starting out and wanting to change to a healthy lifestyle or even someone who might struggle with sticking to it (not only fitness related) Let’s talk about good habits! How to build them and how to stick to them!
START SMALL - Like I mentioned in my last post! Be realistic, this is super important meaning if you feel like you need to train 5 times a week, aim for 3 so you’ll be happy you made it 4 or 5 times rather than being disappointed with yourself if you don’t.
CLEAR INTENTIONS - Write down what you want to get done! This is my biggest tip I do this and it works! Whenever I write my planned workouts in my planner with a scheduled time I stick to it 99% of the time rather than if I just randomly decide the time and what I’m doing!
CELEBRATE SMALL WINS - this is also super important. Just treat yourself and acknowledge what you have accomplished even though you’re not at you’re end goal yet but you’re on the best way and getting there!
SURROUNDING - this is about the people you surround yourself with as well as the environment! For example train at a gym where you feel comfortable as well as hanging out with people who support you and your goals!
COMMITMENT - Now setting goals is al fun and games but sticking to for example a workout / meal plan is harder in theory! That is why commitment is so important, wether it’s meeting a friend at the gym or (in my case) creating a fitness account to keep yourself accountable and actually showing up! Tell a friend about it who checks in with you wether you smashed your workout and stuck to all your goals!! This is a big one and probably the most important one of all!
I hope any of these tips help you guys! Send this post to a friend who might be starting something new 🙈
SUPPORT EACH OTHER GIRLS! 😌💕
114 79015 September, 2019
Hey babes! 💕 I’m back home yay 🙌🏼 currently in bed after a super long flight. So wrecked! But I’m so excited for the coming weeks, back to a normal routine, getting back on track with my workouts as well as eating!! Tbh I have really just eaten whatever I want on holiday and that’s OK! I enjoyed myself now it’s time to smash it 🔥👏🏻 Also I haven’t worn this set in forever!!
✅What’s your favorite tip for getting back on track?
98 8967 September, 2019
Wandern, aktiv sein, Frischluft! 🌿 Ich liebe es!
Leider wird’s jetzt wieder kälter draußen. Jetzt heißt es umdenken auf gemütlich und herbstlich 🥰
Seid ihr Team Sommer ☀️ oder Team Herbst? 🍂
How much more fun would you have running on a rainbow track? 🌈 👟 Lately I've been thinking about how to bring joy back to exercise.
By paying attention to the aesthetics that bring us joy in a given moment, we can identify workouts that don’t feel so much like work. 🏃🏼♀️ At the link in bio, you’ll find more than 60 different movement ideas to help you incorporate exercise into your life in a way that truly brings you joy. 👀 ⤴️ So go get moving! 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀