How Does Whey Protein Help You To Lose Weight?

If you want to build muscles, nothing better than whey protein to provide you strength. But you are not aware that it’s also a weight loss powerhouse. This fast digesting protein actually packs a powerful appetite –suppressing punch, contrary to the fact that liquids digest quickly.

Whether you are training your own or hiring personal trainer New York City, you should add whey protein in your supplement or diet to beat hunger and hit your goals.

Let’s have a look at the reasons whey protein is the way to go for weight loss.

1.        Increase appetite suppressing hormones:  Whey protein is the king of protein which composed of several small molecules and bioactive compounds that help making your body powerful. Glycomacro (GMP) is one that plays a major role in suppressing your appetite. A study has discovered that presence of GMP in whey protein to have a key impact on keeping appetite at bay. Who use GMP-depleted whey ate more than the traditional whey protein eater, which research credited to the appetite suppressing the impact of GMP.

2.        Signals fuel availability in the brain: Whey protein contains a critical branched chain amino acid i.e. leucine which is more than any other protein source. It’s not only responsible for building muscle but has a direct impact on appetite too. A study on mice revealed that when researchers injected one group of mice with leucine and another with a control and then gives them unlimited food after a brief fasting period. Well, both of the groups gained weight but the mice injected with leucine gained 1/3 rd of the weight of the control group. So leucine contains in whey protein plays a vital role to control your weight. When you drink leucine in a perfect way, then it serves as a signal of fuel availability in the brain. As a result, the brain sends signals to the hypothalamus to control appetite, helping you feel full.

3.        Control blood glucose: Hunger is one of the reasons for low blood glucose levels. After a heavy meal, blood glucose level spike; however after sometimes insulin levels rise and blood glucose level become normal once again. A rapid increase in blood glucose level and subsequent insulin response can lead to a dip in blood glucose shortly after. As a result, you hunger increase to next level. Whey protein helps to curb this response, ultimately promoting slow blood glucose and appetite for hours after eating. You stomach full for the long time and you don’t have to look for the meal. So consuming whey protein helps in stabilizing blood glucose as well and weight loss.

3 TIPS TO BECOME A SUCCESSFUL ONLINE PERSONAL TRAINER

If you have the misconception that qualification and passion makes a successful online fitness trainer then you are totally wrong. It requires more than this: it comes with a business strategy and preparation.

Want to establish yourself a perfect personal trainer in New YorkCity, Make sure you’re on the right track towards success by following 3 steps

1.    Find your prospective clients: Workout is not everyone’s cup of tea, so don’t try to be “do-it-all” personal trainer. If you really want to boost your fitness training business, you should find your niche and try to provide the best solution to their needs. Your niche is your area of expertise, so it should be clear in people’s mind when they think of you as a personal trainer.

Once you find your clients, list the characteristics of your ideal persona: you best client’s profile. The client will be the main source of your income. Try to find out their fitness goals and how you can help to fulfill those effectively. Go for some other profiles that will be complementary sources of revenue for your business. If you accomplish to find your niche and buyer personas, you can make a handsome income: you will be able to build workout templates specific to your targets and save time when assigning new training plans to clients.

2.    Market yourself creatively:  How the clients find you? In other words, how they get know to know about you and your expertise.  What should you use to make them easily find out about you?

Promotion is very important to run the business smoothly. No matter how excellent fitness trainer you are, if you clients are unaware of you, it’s of no use. You can showcase yourself as a brand through the help of various promotional channels.

Facebook, Instagram, Twitter are some of the social media channels which are just perfect for a fitness trainer to showcase his/her expertise. There are more than 2 billion social media users worldwide, and chances are, all of your clients are among these users.

Besides that, you can reach a larger audience and multiply your chances to get new clients with the help of partnership. You can partner with other fitness professional and make a new friend online. Word of mouth is the best advertisement. So don’t be afraid to be generous and offer your services for free to some clients. Eventually, you will see the impact it can have on your business.

  

3.    Create your USP (Unique Selling Preposition): There are hundreds of personal trainers in New York but what’s the thing that stands you out from the crowd. What makes you and your business unique?

Be honest with your services. Your personality is what makes you different from the other and make your clients come to you in the first place. They don’t seem you as an organization but as a human being. They don’t just need a personal trainer but a person who can motivate and inspire them all the way.

Give your clients something to trust you. Get an emotional connection with your prospective customer so they really want to be a part of your training.

Mind the Volume and Exercises If You Are Training Without Personals Fitness Trainer

Whether you are living in the heart or on the outskirts, you can easily find a personal trainer in the NYC. However, if your home is somewhere in a remote small town or a village, you will not have enough time to join a fitness training program in NYC. In spite of the fact that certified trainers provide online fitness programs also, there are some individuals who prefer to put their training program on their own. Preparing fitness program and the regime will make you scratch your head. We have put together a guide to help a novice in choosing and incorporating important exercises into his training program.

Learn the Correct Exercise Form

Selecting the right exercise and doing it in the right way should be your top priority. Don’t try to figure out the maximum weight you can lift. And, don’t try to do every single exercise. Here is why:

Mind the Weight

By lifting heavy weights too early, you are limiting your long-term strength gains. It requires mastery and skills to lift impressive weights. Therefore, first of all, learn to exercise. This will prepare your body for lifting heavy weights. Moreover, you will learn to lift safely and effectively.

If you haven’t learned to exercise, you will be unable to repeat the same movements. Therefore, you will be putting stress at wrong places. Beside this, you will miss training effects and subject yourself to the risks of injuries.   

Mind the Exercise 

Same goes for exercise. In the beginning, if there are too many exercises in your routine, your body will have many different movements which can slow down the learning process. Remember, learning is important. If you are trying too many exercises, you may fall short in learning even a single exercise properly. On the other hand, when you are performing a limited number of exercises, you will learn every exercise properly. Therefore, if there is any temptation to do more, resist it. Your focus should remain on learning the right form.

Select exercises that are important for you. The scope for adding a few new exercises to the workout is may be there. However, you should wait for introducing variation. Meanwhile, you can do some homework to decide some more exercises you can add to your workout in the next few weeks.

Currently, you are a trainee, not a pro. Therefore, set some limits and stay in there. Taking professional assistance is always best for you. Therefore, train with a fitness expert in NYC or join an online training program. 

TOP 5 TIPS TO DO A PERFECT SQUAT

Most of the people actually make some major mistakes while doing squat, making the movement inefficient at best and dangerous at worst. Squats are just perfect for full body fitness that work the hips, quads, glutes and hamstrings, and sneakily strengthen the core. Squats may help improve coordination and balance. Whether you are doing it by yourself or some personal trainer in New YorkCity helps you out, it’s important to banish those mistakes and learn the right method of squats.

1. Your stance should be perfect: Everybody has different body shape and size, with longer or shorter legs and torsos, etc. But even still – there are certain key points for the squats that we want to achieve. For a perfect squat, your feet position should be right. It should not be too wide or too narrow. As your hips have to lift up a big body part- sometimes our bodies can’t yet get as low as we should be able to. The key is to set your feet about a shoulder-width apart and turn the feet 15-30 degrees.

2. Your knees should track over your feet: For a good squat, your knees should bend and flex from your heel to your toe. If your knees collapse inwards then you may very well be able to squat low. To resolve this problem, it’s vital to start in a good position. Turn your kneecaps out so they track right over your feet. Your body and feet should not move- just the legs and knees.

3. Do a squat deep enough: Some people think squatting below parallel is risky for your knees. Actually doing a deeper squat helps in making your knees stronger and healthier. Deep squatting makes a complete movement in your lower part of the body and develops all muscles in your legs. For a deep squatting, you should squat like a toddler. If you have seen a toddler squat down and how their legs touch their calves, so if you can do this, kudos! You are ready for perfect squats.

4.You should keep your back straight and core tight: Straight does not mean that you should remain straight to the ground like a telephone poll. For a good squat, you should lean a bit forward as you drop down into the squat. This body posture help in maintaining the entire squat movement. Just chest up and keep your midsection tight and engaged. It should feel like all the muscles around your middle are tensing a bit.

5.Try different form of squats: For the good and faster results, try to do the different form of squats. You can try body weight squats, back squat, goblet squat, front squat etc. Each squat has its own significance.  You can start a body weight squats with some added weight as per your stamina. When you perform a goblet squat, drop the elbows between the legs inside the knees for a full range of motion. You can try a back and front squat with using barbell and dumbbells.

Can Your Client Touch His Toes? What It Tells About the Stability and Mobility of His Body?

Touching toe appears to be simple but this classic exercise holds plenty of water. Something can go wrong while touching toes. If your client is unable to touch his toes something is required to be fixed. Clients want quick results. Sometimes they want to deadlift. However, you know that your client is not prepared for deadlift. There is a certain amount motor control in lumbar spine and hips are required. Moreover, there is an adequate amount of stability that is required.

Boost Your Brain Power with Physical Exercises

No other thing on the planet is more valuable than a healthy body and sharp brain. Just like your muscles, the brain is also a part of your body. You can work on the brain just as you work on your muscles. Just as you hit the gym to increase the size, strength, and endurance of your muscles, you can also utilize brain fitness programs for increasing connections in your brain. Dress in your sneakers and hit the gym to get an additional brain boost.

How to Improve the Health of the Shoulder Joint -3

Here we go with some more tips and exercises for importing the health of shoulder joint and reducing the potential risks of injury. 

Watch the Volume 

If you have been lifting for a while, you already know that apart from diet, the volume also decides how muscular you are going to be. However, you should impose a limit. When the volume is too high, the workout is going to be abusive. For example, chest movements, especially incline presses heavily recruit anterior delts. Shoulder joints are heavily engaged in multipoint exercises for triceps. And, rowing motions involve rear delts.