en-us New articles and updates on The Private Gym http://www.theprivategym.com http://www.theprivategym.com/article-1.php http://www.theprivategym.com/article-1.php Wed, 25 Nov 2009 00:00:00 -0500 ThePrivateGym.com We are proud to present our new website to you. We hope the new design and layout will help provide you with the information you need to make a educated decision about finding a personal trainer in San Diego. We will be updating our articles weekly so make sure to join us on Facebook, Twitter, or LinkedIn to see the current articles and updates from The Private Gym. http://www.theprivategym.com/article-2.php http://www.theprivategym.com/article-2.php Tue, 09 Feb 2010 00:00:00 -0500 ThePrivateGym.com The desire to burn fat is one of the most common reasons for starting an exercise program. There is no one thing that will increase the body\'s ability to do this; it is a combination of many things that contribute to this result. The best way to burn fat can be summarized in three easy parts: expend more calories, increase your protein intake and decrease your carbohydrate intake. Expend more calories. So the obvious answer is to exercise more, right? However, not all exercise is the same and the type of exercise program you choose can significantly affect the kind of results you hope to expect. If you want a tighter, more defined physique, then a combination of weight training (dumbbells and resistance equipment) with interval style cardiovascular training (like kickboxing, boxing or plyometrics) can be the best way to burn fat. Yoga, Pilates and/or Tai Chi may be more suitable if you are looking for better flexibility and are not as concerned with weight loss. Increase your protein intake. This does not mean that you have to eat lbs and lbs of steak daily, however it is important to know that protein has the highest thermic effect of all the food groups. Thermic effect simply means the amount of energy needed from your body to digest food. Energy is more commonly described as caloric value. As much as 30 percent of protein\'s caloric value is burned up during digestion. Compare that to simple carbohydrates like bananas or white bread which require less than 10 percent of their caloric value to be broken down. In addition, the ingestion of these simple carbohydrates rapidly raises insulin levels in the blood stream and whenever insulin is present in the body, fat cannot be used for energy. In short, insulin compromises the body\'s ability to burn fat. Ingesting at least 20 grams of protein at breakfast, lunch and dinner and at least 10 grams for snacks (e.g. 2 tablespoons of peanut butter and 1 medium banana, or 2 cheese strings and a medium apple) can be the best way to burn fat and speed up your metabolism. Lower your carbohydrate intake. In truth, it is not so much about eliminating all carbohydrates, it is knowing which carbohydrates to choose from. It is best to avoid white rice and breads and to limit complex carbohydrates (whole wheat breads, grains, pastas, rice, potatoes and cereals), especially later in the day. This can be one of the best ways to burn fat. Consume complex carbohydrates only with breakfast and post-workout meals. For dinner replace the complex group with rainbow colored organic vegetables (like spinach, bell peppers, carrots, kale and collard greens. Any exercise program aimed at burning fat should be performed under the supervision of or with the advice of a Certified Exercise Professional. Adherence to the program as well as accountability for nutritional intake will produce the highest likelihood of burning fat. http://www.theprivategym.com/article-6.php http://www.theprivategym.com/article-6.php Thu, 11 Mar 2010 00:00:00 -0500 ThePrivateGym.com The increased availability of in home fitness equipment, DVD’s and interactive fitness videos have enabled more and more people to choose home fitness as an inexpensive alternative to joining a gym or other fitness facility. This approach may be less expensive initially, but may be proving to be more costly in terms of safety. Several studies are now reporting that in home fitness related injuries are steadily rising. For example, there are numerous on-line reports which state that some popular video game systems with personal training or fitness related games have been the cause of several different sports related injuries including tendonitis, tennis elbow, lower back pain and even carpal tunnel. The rise in these injuries may be due to the fact that many in home fitness programs are designed for mass use and are therefore unable to cater specifically to each individual’s limitations, abilities, age and current level of fitness. The exercises can be overly repetitive with moves that are either too complex or performed too rapidly which may increase the possibility of muscle sprains, tendon and ligament strains and even tendonitis in shoulders, elbows, knees and wrists.] Incorrect use of in home fitness equipment can also result in injuries. The most common causes of injury are improper form, using too much weight, performing repetitions at an uncontrolled pace and performing exercises in sequences that do not support adequate muscle recovery. The disclaimers in the beginning of each exercise video or DVD, or in the fine print of in home fitness equipment manuals that advise consultation of a physician before embarking on any fitness program may not be enough to prevent injuries. Consulting with a Certified Fitness Professional regarding your home fitness routine can dramatically reduce your risk of fitness related injuries. An experienced Certified Personal Trainer can help tailor your in home fitness routine by modifying and eliminating exercises that may not be appropriate for you. They can teach proper use of home fitness equipment with the correct form, resistance, speed and exercise sequence for safe and effective results. Some gyms and personal trainers offer in home fitness programs that are designed specifically for each individual’s needs and involving the safe use of any equipment that they may have in their home. The most comprehensive types of these programs may be sold as a package that include a session or sessions which properly demonstrate all exercises and allows for the individual to ask any questions they may have regarding each exercise. This small investment in safety is worth the money saved in doctor’s bills should an injury occur.