How To Exercise For Fat Loss

How To Exercise For Fat Loss
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Fat Loss – The aim of the game, The Holy Grail

How do you exercise for the best fat loss results in the UAE?

 

Fat loss and Weight Loss – there is a difference…

This is probably the major reason that people exercise nowadays, but to understand it I need to get my ‘Geek On’. If the goal is to achieve Fat Loss through training then you simply need to remove fat from a cell and use it as energy. When we talk about losing body fat we’re actually talking about the triglycerides that are stored in your fat cells and blood. In order to stimulate the fat loss process we must break down these triglycerides.

There is an element of ‘science’ behind it..

If you are in a healthy state, it means your hormones will be working efficiently enough to make this happen without you doing a lot. But, through both training (with or without a personal trainer in the UAE) and nutrition we can stimulate the hormone most influential in fat gain, Insulin. If insulin levels are elevated we cannot move fat from a cell to be burned as energy – and more fat will continue to be stored.

Personal Trainers In the UAE - The Importance Of Strength Training

…. This is the reason for using a low carb approach to losing weight….

The types of training which have the greatest effect on both Insulin reduction and triglyceride movement from cells are
• Depletion Training
• Muscular Training
• Heavy Strength Training

…. All 3 work the muscular and hormonal system the hardest….

Try out an exercise or workout program like the following

Repeat all exercises for 12 reps back to back – 60 second rest X 8

  • Squats
  • Pull Up’s (assisted on machine if needed)
  • Deadlifts
  • Dips (assisted if needed)

 

Repeat that 3 times per week, increasing the weight lifted each week. It doesn’t need to be any more complicated that that.

Golf Fitness Personal Trainer Abu Dhabi - Chris

Article Submitted By: Chris – Home & Gym Personal Trainer in Abu Dhabi

Article Category: Exercise Techniques

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April 27, 2017 / by / in ,
Swimming For Babies & Teenagers in The UAE – The Basics
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Babies & Teenagers – The Basics Of Learning To Swim In The UAE

The use of the phrase ‘learn to swim’ means different things to different people in the UAE at different stages in a person life. You would first teach water familiarization, water safety and then learn to swim using different strokes. Most babies will only be able to be taught water familiarisation and water safety as they don’t have the muscle co-ordination to do strokes, but they have the co-ordination to get them to roll on their backs or kick to the wall.

Learning to swim in the doesn’t need to be difficult – with the right techniques and advise babies and children can learn from an early age

Why is it important for children as early as a few months old to learn to swim in Abu Dhabi?

It’s important for a child to learn to swim (water familiarization) at a few months old, as the sooner a child becomes familiar with water the more they can develop water confidence, which can lead to water safety skills and later the development of basic swimming, through play, exploration and encouragement.

 

What’s the ideal stage (how many months old) for babies to be taught how to swim and why?

In my opinion as a professional swim coach in the UAE I think the ideal stage for babies to be taught how to swim (water safety) is at 12 to 14 months as that is the time when a baby has started walking and exploring their surroundings as well as can understand the basic wording that will be used in a class. What one needs to remember is each child experience in water is different, so some might be happy being in the water on their backs and some might still be crying.

 

As a swimming instructor, is it easy to teach babies the basics of swimming?

To teach a baby the basics of swimming is hard, babies (6-15 months) concentration doesn’t last long; so you constantly need to keep the baby’s attention by changing activities. They don’t have the co-ordination to do the arm movements and kick at the same time. And at this stage the parent is in the water with the child; which makes it challenging as you not teaching only the baby but you also teaching the parent at the same time.

Babies or toddlers (16-24 months) concentration is longer, they can understand a few more words and they have got little co-ordination to start do arm and leg movement together, parents are also in the water with them so you to are teaching them. From about two to two and a half years and on, if they are familiar with the water and basic water safety the process of teaching the basics of swimming will start as at this stage their co-ordination is better, and you are dealing with the child as the parent does not have to be in the water with them.

 

How about the challenges of teaching babies the basics of swimming?

The challenges of teaching babies of all ages is their previous interaction with water before they start lessons, so if they had a bad water experience either in the bath or pool this will make them scared of water. They can sense if their parent or parents are afraid of water they will to become afraid. Another is when a parent doesn’t want to wet their faces in the bath cause the first time the child face got wet it cried so from then on the parent doesn’t allow water to get near the face. With these challenges as a teacher you will pick up something has happened and try gain trust with parent and baby so they feel safe. As a teacher having the parents, babies, students or pupils trust you, will allow them to be comfortable with you and then in turn, they will learn faster.

 

Abu Dhabi Swimming PT Jason Wagner Training

Can you give us an idea on how swimming trainers in the UAE teach babies?

In your class of babies safety is key. The class would consist of singing songs and playing games. This is done so you keeping the little ones attention, and that they don’t realize that they are being taught something. There is also a lot of repartition done so if anything bad to happen, it will be a natural reaction for them to get to safety, so you end up singing Humpty Dumpty five times in a class.

 

As for UAE teens, why is it important for them to learn how to swim?

Swimming is a life skill and every one should know how to swim even if it’s just so they can keep their heads out the water or even get to safety if anything bad should happen to them if they are around water. With teens learning or knowing how to swim it is the start of a healthier life style for them, it’s a form of a stress relief when it comes to writing exams and loads of school work. With them doing swimming or any other sport it helps them with time management, it teachers them discipline. If they get an opportunity to learn how to swim, they should take it. I have taught many adults to swim and they all have told me that they wished they learnt when they were young, as the older you get the harder it is to learn how to swim.

 

What are the challenges of teaching teens how to swim?

The challenges with teaching teens how to swim is also their previous experience in water (If they have a fear for the water- you need to find out how come? If they weren’t given good instructions on swimming techniques- you have to correct that). Some teens have got attitude and think they know everything there is to know about swimming. Remember earlier I said the older you get the harder it is to learn how to swim, Some teens give up to easily as they can’t get it the first time.

Obviously fear of water and drowning is the top concern. But, based on your experience, what are the other factors that make it difficult for them to learn?
The first thing you need to learn in swimming is blowing bubbles under water. When you young blowing bubbles comes easy for you so when you add the next component of the stroke its easy, when you get to teen and adult you battle to multitask, so it sounds easier than putting it in to practice.
With them being older and taller and it’s the same with adults, is that if they find its too hard or tiring they will just stand in the pool in the shallow side cause they can. Also older you are the more fear and bad habits set in than the longer it will take to fix them.
Another factor that makes it hard for them to learn is that if they haven’t played any sport previously their hand eye coordination and their body in space or the way they control the movement in water needs to be learnt and that can take time to fix.

 

Mind sharing some basic swimming for those wanting to learn to swim in Abu Dhabi or Dubai?

When swimming try relax and don’t over think your stroke. When an instructor gives advice on your stroke it sounds easy. When you try it, it hard, but in your mind it still sounds easy. Then you start over thinking what you should be doing, start making more mistakes, get tense, make more mishaps, then get angry with yourself. By now you are so tense you forget what you needed to do. All you need to do is relax.

You move faster through the water by pull the water hard, not moving your arms fast. Get into the habit of counting your arms in the pool, the least amount of arms you use to get across the pool the more efficient you are in the water, the harder you will be pulling the water.

While swimming make your body as long in the water as you can and try and get to the streamline body position. In swimming there is a drill called catch-up. This drill gets you to pull the water harder, gets your body in the right position, makes you start to even kick. This drill will then help you to do less arms across the pool.

Get your thumb to touch your leg. The most important part of your stroke is the end phase known as the push phase. To make sure you are finishing your stroke correctly just before your hand comes out of the water with a long arm, get your thumb to touch your leg before your arm stretches forward again.

Swim quietly. When swimming try imagine that there is a shark and for the shark not to find and attack you swim quietly. If you slap the water as your hand comes into the water, you are going to create bubbles by your hands. The bubbles add to and to unwanted water turbulence, which slows you down (I am speaking about milliseconds, but every little helps).

Abu Dhabi Swimming PT Jason Wagner

Article Submitted By: Jason Wagner – Abu Dhabi Swimming Trainer for children & Adults

Article Category: General

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April 24, 2017 / by / in ,
Simple Drills To Help You Run Like A Pro In The UAE
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Reduce Injury & Run Like A Pro – Personal Trainer tips

For all those runners in the UAE wondering how to make themselves better and more efficient at running while limiting discomfort associated with running check out these drills which have been prepared by Peter, a personal trainer based in Dubai.

Simple Steps To Help You Improve On Your Running Techniques In The UAE

Firstly take into account that these are efficiency drills and NOT speed drills aimed at making an inefficient runner (most of us) into an efficient runner and limiting the discomfort. First three drills can be performed on any run and the following three should be performed separately.

Drill 1: For this drill, focusing on one thing only – keeping the chest puffed out as far as possible, leading with the chest as if one was attempting to break the finish line tape. Doing this keeps the head up, spine erect, shoulders back, and prevents the feet from striking far out in front of the body, while still keeping enough forward lean to continue movement. What you want to keep away from is a sagging head and shoulders that creates tremendous upper body discomfort after an extended period of time. This is inefficient movement.

 

Drill 2: keep the arms nearly fixed against the body.  Our aim is to keep the elbows at around 80-90 degrees. You should not be “punching” the air with your arms while running; the arms should move relatively little against the sides of the body. You may think this is difficult to keep up but remember this is not for speed its for efficiency. Just check out ultra-distance runners who are models of efficiency.

 

Drill 3: Targeting those heavy ground-pounding runners. Pounding the ground imparts tremendous strain on the feet, joints and body. The objective is to minimize this as much as possible when practicing your running in the UAE. Over-exaggerate your joints’ absorption of the impact and try to land as silently as possible – this encourages a mid-foot impact and prevents over striding.

 

Personal Trainers in Dubai & Abu Dhabi for running and track

 

Drill 4: This is the only drill that works on ‘speed’ but most important is that I want to encourage you to keep running and maintaining a jog after sprints and work on your strides. This conditions your body to different running paces and helps your body recover from hitting hills or uneven surfaces that would disturb your pace. A simple 100 meter run consisting of a slow jog, accelerating to a full run at the halfway mark (not sprint) then slowing to a slow jog. Then returning to the starting point at a jog.

 

Drill 5: The great sandal run method. This is not to advocate barefoot running, this is to advocate those Aussies able to run in sandals and Flip Flops. But for many other individuals these are highly instructive.  Bring either an old ratty pair of running shoes or plain sandals to the track. If using shoes, please do NOT put your heel inside the shoe, wear them as a Dutch clog. Simply trot for 50 – 100 meters at a time while keeping the shoe on. Do not ‘jam’ the toe into the front, just take care to keep the shoe on at all times. To do this drill successfully, the runner will need to strike with their mid-foot, NOT over stride, and land carefully – all key elements of an efficient stride. If you feel like the movement is a bit of an overly delicate prance, this is a sign it is being done correctly!

 

Drill 6: For the last drill, any moderate hill will do. Begin this run about 50 meters from the base and approach at a constant moderate jog.  As the hill begins attempt to double your speed and halve your stride. The objective is to maintain a constant ENERGY EXPENDITURE, and not be completely winded and out of energy at the top.  This is useful for improving speed/turnover and highly instructive for many larger runners who often expend disproportionate amounts of their energy stores on even relatively minor climbs by taking large, loping steps which consume a great deal of energy.

 

I see too many runners that run, jog or even walk like they’re trying to kick a football which is mostly from extremely tight and limiting range of motion in their hips and lower back and a lack of straight tracking from the knees and ankles (Meaning your knees will be pointing out to the side instead of the direction you are running or walking)

 

To summarize:

Repeat, repeat and repeat and your run will improve and be more comfortable. If you are having trouble or are in discomfort seek the advice of a professional personal trainer in Dubai with running experience who can help. Running or moving should be comfortable NOT uncomfortable or painful but practice makes perfect!

Dubai Personal Trainer & Sports Performance Specialist Peter Judge

Article Submitted By: Peter Judge – Physique Improvement & General Fitness Personal Trainer In Dubai

Article Category: Exercise Tips & Techniques

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April 24, 2017 / by / in
Starting At The Gym In The UAE – What NOT To Do
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Starting at the gym in the UAE – Personal Trainer tips

Whether you have a specific fitness goal in the UAE or you just want to get fit starting at the gym in Dubai or Abu Dhabi can sometimes be a daunting thought. With the right advice, going to the gym and working towards your health and fitness goals can be a lot easier than you think.

What NOT to Do When Getting Started In The Gym

  1. Thinking you need to lose fat before you start working out in Dubai.

 

Mistakes like doing abs to lose belly fat or doing countless cardio sessions will get you a great capacity to run for a long time, make you feel like you’re 20 years older, and will not get you looking like a strong individual and will not get you to your goal even if you would want to be runner, runners don’t just run they themselves also do strength training.

 

Personal Training In The Gym in Dubai

 

Losing fat is a by-product of training and dieting together, no one should be fixated on just losing fat. I have never seen it work and people who do try this approach spend years learning it doesn’t. The best approach is to combine a easy nutrition plan that you can easily repeat throughout the week and any program that you find that you can understand and stick to. To aim for fat burning as part of your personal fitness program in Dubai add a simple sprint interval on a bike, rower or running track to finish your workout. That will satisfy you, but muscle burns calories at rest too meaning for every bit of muscle you add you become better at burning fat. So why would you not do strength training in some form….

 

  1. Having no plan

 

Training in Dubai means having a plan or rather knowing what you’re doing before you set foot in the gym. It is THE SMART way to train.

 

A progressive gym plan includes what exercises you intend to do – weights and number of reps and sets and rest periods for example. This plan will ensure that you keep getting better whether your goal is physique changes, or performance based enhancement. It also ensures that you get adequate rest so that your CNS (Central Nervous System) and muscles tissue can recover and finally it helps you do everything you need to do so you don’t forget or can easily brush it off (focus)

 

 

  1. You are going all out or nothing at all.

 

Typical exercise and workout beginners go to the gym and think they need to go all out and burn out every time.  Other beginners go to the gym in Dubai and do very little which defeats the object of paying a membership fee to a gym that they don’t (or rarely) use. But hey, if you like to waste money most gyms have TV’s and steam rooms to make you feel like you’re burning off fat 😉

 

Creating a realistic workout plan so that what you commit to yourself is actually manageable and is a key factor for any exercise beginner. For example, it’s unrealistic to expect to work out five days a week for an hour – most people just don’t have the time for this or find it hard to organise their time to commit. Now I could write another article on what is in fact optimal for Adult to train, but right now training 2 to 4 times a week is much more manageable. It really depends on your goals, schedule and background.

 

Beginners must stop the all or nothing way of thinking. Having a bad workout because you’re tired or even contemplating brushing it off in favour of sleep or an evening on the couch doesn’t make you a failure. These things happen and in fact can help you recover just as long as you get back on it the following day.

 

Remember doing something is better than doing nothing, there will be hard days which will get you your results, but the most important thing is consistency overrules all!

 

  1. Not learning proper form or copying from another

 

It’s always a mistake to copy from someone else as you won’t know that he or she is doing an exercise correctly! A professional personal trainer in Dubai can help show you the ropes and ensure your form and the way you exercise is correct.

 

Personal Training Advice in the gym in Dubai

 

So many people new to the gym fall into the trap of copying others who are often new to the gym environment too.  Unfortunately this means people are training inconsistently, incorrectly and without knowledge of what they are doing.

 

Some benefits of learning how to train not just to be trained;

 

  • You’ll accelerate strength development
  • You’ll gain more muscle and likely lose more body fat
  • You can eliminate joint pain linked to incorrect movement patterns
  • You’ll do the right exercises to correct issues you have, including muscle imbalances, correct your own posture or prevent it from crippling you.
  • Learn why exercises are so effective
  • Learn how to effectively train without being a professional. You don’t have to be a professional to learn how to train. Some basic exercises are very easy to learn/do without having to know how to properly program or how to properly balance your body. Sometimes the terminology personal trainers use can be confusing but for basic exercises you really don’t need to know the in’s and out’s.
  • Most importantly you won’t look like a buffoon in the gym!

 

You best option is to learn from someone, whether it is someone you are certain who has the knowledge or a professional Dubai trainer who can teach you everything from lifting techniques to how to design a basic workout plan. Prioritize learning the techniques of your main exercises to be able to get the fastest results. This includes Squats, Bench Presses, Overhead Presses, and Deadlifts. Also I would add Step-ups variations, Pull-ups, Lunges.

 

 

  1. Putting lifting, cardio, and mobility into the same session

 

It is not in your interest to fit everything into one session thinking you are going to get massive results because you are using multiple techniques. Training 4 times a week with weights, gives you roughly 40 – 45min with 10 -15 min stretch / warm down at the end, and I hope at least a 5 min dynamic warm up to start any workout.

 

If you have body conditioning or endurance type personal fitness goals (marathon, 5k or 10k race) I suggest trying 2 – 3, 1 hour long workouts a week and two separate intervals of cardio workouts which are 20 – 30 mins.  Intervals can either be after your workouts or at separate times, you’re more likely to injure yourself trying to do everything in a 1 hour workout or burn yourself out.

 

The same goes for mobility. You should be working on flexibility and mobility separately from your weight training exercises. As a professional trainer I recommend doing these at home, 15 to 20 min in front of the television is something anyone can do without any excuses.

 

  1. You simply can’t out-train a bad diet

 

Fact, you will NOT see any progress if you’re still eating fast food and Candy bars for snacks and washing them down with a sugar filled fizzy drink or any form of flavoured drink. Often people are still under eating or still unknowingly eating junk and still seem to think they eat a lot. This confuses them and they don’t fully understand why they stay the same or continue to get more out of shape.

Simply eat REAL WHOLE foods, and by that I mean choose the food that came from a plant not the food that came from a box, plastic packet or can. As well as being much better for you it has been proven time and time again that fresh, unprepared foods are actually cheaper than their pre packaged counterparts.

 

If you want to put muscle to change your body physique this is actually a great way of losing weight as explained above because increasing muscle mass helps to reduce fat. Eating plenty of protein daily in the ranges of 1 -2g/kg of bodyweight is what is recommended. Many people will and should aim to get most of their protein from sources like meat, eggs, dairy and beans, and using whey protein to supplement their diets to reach the right protein amounts. A personal trainer in the UAE who has expert nutrition knowledge can do wonders when it comes to providing you with the best information about how you need to change your diet.

 

To Sum it up for beginners in the UAE, if you don’t know don’t just do it. Cause you can end up doing further damage to yourself. The first step towards your healthier lifestyle is to take a close look at your eating habits and make changes. If you need advice from a professional about your training or diet plan then please feel free to get in touch for a consultation.

 

Don’t forget – above all consistency rules.

Dubai Personal Trainer & Sports Performance Specialist Peter Judge

Article Submitted By: Peter Judge – Physique Improvement Personal Trainer Dubai

Article Category: General

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

The UAE Personal Trainers website aims to provide you with the latest and best information on all aspects of health and fitness through a wide range of articles, Question & Answer Sessions and useful tips.

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April 13, 2017 / by / in