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Exercise Physiology Schools in New Jersey

New Jersey contains eight schools that offer exercise physiology programs. Rutgers University-New Brunswick, the highest-ranking exercise physiology school in NJ, has a total student population of 37,366 and is the 55th highest ranked school in America.

Of the 8 exercise physiology schools in New Jersey, only 5 have a student population over 10k. After taking into account tuition, living expenses, and financial aid, Rutgers University-New Brunswick comes out as the most expensive ($20,693/yr), with County College of Morris as the lowest recorded at only $4,290/yr.

Exercise Physiology students from New Jersey schools who go on to become exercise physiologists, training specialists, athletic trainers, athletes, etc. have a good chance at finding employment. For example, there are 174,490 people working as physical therapists alone in the US, and their average annual salary is $76,220. Also, Physical scientists make on average $94,880 per year and there are about 25,310 of them employed in the US today. In fact, in the New Jersey alone, there are 920 employed physical scientists earning an average yearly salary of $87,720. Physical therapists in this state earn $83,780/yr and there are 6,080 employed.

Also, within the exercise physiology schools in New Jersey, the average student population is 3,123 and average student-to-faculty ratio is 18 to 1. Aside from exercise physiology, there are 3172 total degree (or certificate) programs in the state, with 2,929 people on average applying for a school. Undergraduate tuition costs are normally around $8,300, but can vary widely depending on the type of school.

New Jersey Interesting Facts

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Alfred E. Smith Recreation Center Shape Up NYC: Cardio Kickboxing Wednesday 6:00 p.m.-7:00 p.m. Details

Cardio Kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. *Final class will be held on 1/27/16*

An introduction to the benefits of yoga. While yoga is primarily about stretching, it develops strength and increases flexibility. Each pose has a specific purpose. Please bring a key lock to secure your belongings.

Blast your cardio fitness level through the roof with a full class of the best of any type of cardio training the instructor feels like throwing at you! Some days you may do kickboxing, Hip-Hop funk dance, some days high/low impact, some days sports conditioning but bottom line, you will challenge your aerobic and anaerobic thresholds every time. Come prepared to sweat, breathe hard and get super fit! Instructor: Liz

DanceFitness provides a total body workout in 60 minutes as it isolates larger muscle groups, increasing strength and definition to your core with specific emphasis on the abs, glutes, quads and arms.. Please bring a key lock to secure your belongings.

A full body workout that combines aerobic exercises, body strengthening using light weights/resistance bands, abdominal work to shape a strong core, and stretches to increase flexibility.

This total body workout addresses muscle strength and endurance while keeping the heart rate up to burn calories and strengthen the cardio respiratory system. Continuous movement to great music makes it fun! Please bring a key lock to secure your belongings.

Instructor: Winsome Miles

This high energy class tones the entire body while raisng the heart rate to burn fat. The music is fast paced and gets you into the groove.

Instructor: Ms. Talieyah

Informed by the latest finding in exercise science and functional exercises, instructors focus on strengthening and fine tuning major muscle groups. Free to Public. Please bring a key lock to secure your belongings.

Instructor: Senora Williams

An exciting workoutto increase cardiovascular fitness and tone the body.Involves cardio class moves to get your heart, lungs, muscles and blood working together toburn calories and strengthen the cardio respiratory system.

Instructor: Ricky Sanchez

Step and Sculpt is a full body cardio and sculpting class that utilizes hand weights, body bars, resistance bands, and a step.

(Children are not allowed while class is in session)

Instructor: Chris Patt

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The first California Fitness club was established in 1996 in the business district of Hong Kong near Lan Kwai Fong. There are 16 clubs in Hong Kong, Singapore and China. California Fitness was acquired in 1999 by 24 Hour Fitness Worldwide, which sold it to the Ansa Group in 2012.[2]

The mission of the company is to help members live better through fitness[citation needed].

California Fitness launched Hong Kongs first human-powered exercise machines designed to power a gym building in 2007.[3]

Beginning in 2005, California Fitness partnered with two fitness superstars, Jackie Chan[5] and Yao Ming,[6] to create signature clubs in the region. There were two California Fitness-Yao Ming Sport clubs in Mainland China which were re-branded as normal California Fitness in 2010. Also were four California Fitness-Jackie Chan Sport clubs in Asia (two in Hong Kong and two in Singapore) re-branded as normal California Fitness in 2012. California has chosen Richie Jen as new spokesman since 2012.

In addition to cardio and resistance equipment, free weights, group exercise studios, all California Fitness clubs have free internet access (wifi or in-club kiosks). Most of its clubs have steam and sauna rooms and there is an outdoor swimming pool in one of its Hong Kong clubs[citation needed].

California Fitness clubs in Singapore were hit by a significant number of consumer complaints filed against them with the Consumers Association of Singapore (CASE) between 2011 and 2014. Grouses against California Fitness and a rival True Fitness made up more than three-quarters of 86 complaints involving fitness clubs filed last year[8] with the former receiving 35 complaints against it in 2013. As of April 2014 nine complaints were filed against California Fitness with CASE.

California WOW Xperience (SET:CAWOW), a totally separate company, with the California Fitness founder Eric Levine as the CEO, was established when Thailand and Korea locations were spun off from California Fitness in the early 2000s.

In August 2008, cross-membership agreements between California WOW Xperience and California Fitness and 24 Hour Fitness were terminated.

Despite company changes, California WOW Xperience is still frequently confused with California Fitness.

In 2012, California WOW Xperience found itself entangled in a financial dispute and was sued in Thailand's Bankruptcy Court by Bangkok Bank Plc. which sought the repayment of a 72 million baht loan including 4 million baht in interest.[9] As a result, California WOW Xperience shut down seven of its eight Thailand branches. The company faced much criticism for continuing to sign up customers at the various branches until their date of closing. In August 2012, more than 200 members, many of whom found themselves unable to travel to California WOW Xperience's single remaining Thailand branch to make use of longterm or lifetime memberships, filed complaints against the company in hopes of being refunded. The Foundation for Consumers along with 100 former customers have filed a lawsuit against California WOW Xperience which is now awaiting a court order.[10]

China, Hong Kong, Singapore

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Weight Loss Centers in Houston and Katy Texas

Since 1996, Houston Weight Loss and Lipo Centers have helped thousands of Houston area patients lose weight and keep it off. We will assist you in your weight loss journey with our comprehensive weight loss programs designed to help you lead a healthier and more fulfilled life. Find out which weight loss program is best for you and take control of your life today!

Why Choose Houston Weight Loss and Lipo Centers?

Our weight loss programs include a combination of weight loss supplements, low calorie diets and prescription appetite suppressants for fast and long term weight loss. Under medical supervision, our rapid weight loss programs offer a safe and easy way to lose weight. You can trust that you are in experienced hands when you come in to Houston Weight Loss and Lipo Centers. The professionals at our weight loss clinics are proud to be always up to date on the latest advances in medical weight loss.

**Individual Results May Vary

Our Weight Loss Program Consultation Includes:

- Physical exam and blood work - Lipo-B and supplement sample - One-on-one nutrition counseling - Exercise recommendations - Private weight-ins

Weight Loss Testimonials

Houston Weight Loss and Lipo Centers invite you to visit our testimonials page and read about our weight loss success stories. These stories offer testimony that other people just like you, or with similar weight loss struggles, have been able to lose weight with our weight loss programs. They took that first step into their weight loss journey. You can too!

Click Here to read our weight loss success stories

We also offer SmartLipo | Laser Lipo

SmartLipo is a liposuction procedure that uses a laser to melt fat and tighten the skin. The melted fat can then be gently suctioned from the body. SmartLipo can remove as much fat as traditional liposuction with less risk and less downtime.

Click Here to learn more about Smartlipo

Weight Loss Clinics in Houston and Katy TX

The staff at the Houston Weight Loss and Lipo Centers is always happy to provide you with the tools and knowledge that will get you results. Our weight loss clinics are convenient located in Houston and Katy TX and customer service is our number one priority.

Call today! 713-225-9355

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Each year, millions of people start diets that promise to help them shed weight quickly and with minimal effort required. There are diets that actually help you drop a few pounds quickly, but they are quite drastic. Diets like the Lemonade Diet, the Hollywood Diet and the Cabbage Soup diet promise to help you lose lots of weight quickly.

The Lemonade Diet, or Master Cleanse, is a diet in which users drink a special lemonade mixture and a salt water mixture for a minimum of 10 days. Dieters lose around one to two pounds each day, according to Momswhothink.com. To make the lemonade, you need 2 tbsp. fresh squeezed lemon juice, 2 tbsp. organic maple syrup, a 1/10 tsp. cayenne pepper and 1 cup purified water. To make the salt water, you need 2 tsp. uniodized sea salt for every quart of water. Consume the salt water after waking up, and consume the lemonade throughout the day. Consume herbal laxative tea at night before bed. This diet may cause frequent bowel movements, especially in the morning, so be prepared.

The Hollywood Diet, or 48-hour Miracle Diet, is a drastic diet that involves consuming a diet drink. This diet is a juice fast that allows dieters to lose up to five pounds in 24 hours. The weight lost is around two pounds of fat, while the rest is waste and muscle weight, according to Dietspotlight.com. Drinking only the juice for two days detoxifies your body's waste, which causes you to shed weight fast. This drink is made of all natural juices, minerals, vitamins, oils and antioxidants. You don't eat anything while on this diet, just a mixture of four fluid ounces of the juice concentrate with four fluid ounces of water over a four-hour span.

On the seven day Cabbage Soup Diet, users can lose up to 10 pounds in a week just from eating cabbage soup. It's suggested that users consume at least four glasses of water each day to stay hydrated, as well as take a multivitamin to stay well nourished. Though this diet is fairly strict, you can eat as much cabbage soup as you want. To make a day's worth of cabbage soup, you need to combine and cook six green onions, one can of tomatoes, three carrots, two green peppers, one can of mushrooms, some chopped celery, a half of a head of cabbage, a pack of Lipton soup mix, salt, pepper and one 48 ounce can of V8 juice. This diet constricts your food choices to cabbage soup, fruits, vegetables, skim milk, baked potatoes, tomatoes and beef. Because of the restricted 800 to 1,000 calories each day, dieters lose a weight fast.

The use of drastic detox diets can result in weight loss, but this may be a drastic weight loss that will not...

Drastic Diets That Work. Each year, millions of people start diets that promise to help them shed weight quickly and with minimal...

The newest Diet taking over the popular Hollywood Crowd at the moment is called the ... The most important and simplest step...

Get dramatic results with a serious diet plan such as a very low calorie diet, juice fasting or a low carb, high...

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A large new study compares the effectiveness of low-fat and low-carb diets for long-term weight loss.

istockphoto

Trying to lose weight? Low-fat diets are not the way to go, according to a large new study.

"There is no good evidence for recommending low-fat diets," lead author Deirdre Tobias, of Brigham and Women's Hospital and Harvard Medical School, in a press statement.

The study, a meta-analysis of dozens of randomized controlled trials, showed low-fat diets were not effective for achieving long-term weight loss compared to higher far diets.

"Behind current dietary advice to cut out the fat, which contains more than twice the calories per gram of carbohydrates and protein, the thinking is that simply reducing fat intake will naturally lead to weight loss. But our robust evidence clearly suggests otherwise," said Tobias, whose research is published in The Lancet Diabetes & Endocrinology.

Tobias and her colleagues analyzed 53 studies -- all randomized trials comparing the effectiveness of low-fat diets to other types of diets -- that included more than 68,000 adults. The researchers found that reduced-fat diets only led to more weight loss when compared with no diet at all. People on low-carbohydrate diets lost substantially more weight than those who went the low-fat route.

The study results aren't really surprising, said endocrinologist Dr. Caroline Messer, medical director of the Center for Pituitary and Neuro-Endocrine Disorders at Lenox Hill Hospital and Manhattan Eye, Ear and Throat Hospital.

"It's nothing new, and similar to what we've always told our patients for all these years. Low-fat diets are not the key to sustained weight loss, despite the fact that a gram of fat has higher calorie content than a gram of carbohydrate. It's a confirmation of what we knew," Messer told CBS News.

"With low-fat versus low-carb, there was less weight loss with the low-fat diet. The only time the low-fat diet was useful was when it was compared to no diet. Low-carb wins out over a low-fat diet," said Messer.

Messer said cutting back on carbohydrates has already been the cornerstone of weight management for patients with type 2 diabetes. "It should similarly be emphasized for non-diabetic patients struggling to lose weight," she added.

The study authors' conclusion is clear: "Health and nutrition guidelines should cease recommending low-fat diets for weight loss in view of the clear absence of long-term efficacy when compared with other similar intensity dietary interventions."

2015 CBS Interactive Inc. All Rights Reserved.

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In the realm of fitness, three-month programs dominate the landscape. Youve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But were going to let you in on an interesting secret: It doesnt necessary take eight or 12 weeks to get your feet wet in the gym. Not that youll be a seasoned vet after four weeks, but if you can just get that first month under your belt, youll get yourself over the proverbial hump where so many fail and give up, and set the stage for a lifetime of gains.

Lets just call this the accelerated beginners guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week youll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks youll not only be ready for the next challenge but youll have built a significant amount of quality muscle. In other words, one month from now youll look significantly better with your shirt off than you look now. (Hows that for results?)

This program isnt just for the true beginner who has never touched a weight before; its also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in you guessed it just four short weeks. Lets get to work.

Youll begin the program with a full-body training split, meaning youll train all major bodyparts in each workout (as opposed to splitting up your training). Train three days this first week, performing just one exercise per bodypart in each session. Its important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday with Saturday and Sunday being rest days a good approach.

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice were not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself.

In Week 1 youll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, youll do 812 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.

Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a reverse pyramid (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100120 pounds on set three.

Youre only a week into the program, yet youll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). Youll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine with the exception of abs so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses dont isolate the pecs as much as flyes do.)

Youll again employ a reverse pyramid scheme of reps, though in Week 2 youll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.

In the third week of the program we step it up to a three-day training split: Train all pushing bodyparts (chest, shoulders, triceps) on Day 1; hit the pulling bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so youll hit the gym six days this week.

One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. Youll hit each muscle group with two exercises of 34 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones again, working in the 815-rep range which is a substantial increase in volume from Week 1.

In the fourth and final week of the program, youll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 23) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As youll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and youll alternate hitting calves and abs which respond well to being trained multiple times per week every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth theyve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.

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In a day and age in which most of us are concerned with getting and staying in shape, finding a workout regimen that we can keep up with has become something of a Holy Grail. Advanced fitness enthusiasts and beginners alike are all on the lookout for workouts that we will enjoy, maintain, and find effective, yet this seems next to impossible. Well, WorkOutBox is here to tell you that its not. Its perfectly possible to find aweekly or even dailyworkout routine that fits and weve got a set of tips and tricks designed to set you up for success. After all, youre willing to do whatever it takes to have the body you know you deserve, dont you? All it takes, according to our fitness experts, is the proper work out routine. To get you started and geared up for action, here are some questions you need to ask yourself before deciding what workout plans would function best for you.

Where would you like to exercise? Plan on finding a gym or would you rather work out at home?

Can you afford a personal trainer? Do you want to work with one?

How do you feel about working out in the great outdoors?

Do you need to be on the move when working out, to avoid the risk of getting bored?

Finding workout plans that work should always start with your health. While moderate physical effort is good for almost everyone, bear in mind that some more intensive programs, such as those used by the Navy Seals or by bodybuilders, are very effort-intensive.A good workout program routine, be it calisthenics or extreme kickboxing, should never endanger your health. Go through the question checklist below and if you answer any of them in the affirmative, then its time to see a doctor. Schedule an appointment before deciding on any particular exercise routine, in order to avoid further health complication. Depending on your specific situation, your doctor may recommend that you adopt a workout routine that is either restricted or closely monitored.

Do you suffer from any cardiac conditions?

Are you at risk for heart conditions? Factors that increase your risk levels include smoking, diabetes, hypertension, or a history of such conditions in your family.

Do you ever feel faint or dizzy?

Do you suffer from hypertension (elevated blood pressure levels)?

Have you ever experienced heart or chest pains?

Do you have arthritis, or any other condition of the joints that may prevent you from enjoying full mobility during your muscle workouts?

Do you suffer from diabetes?

Are you over 65 years of age?

If you plan on following through on one or several gym work out routines, then youre going to want to find a good facility, which offers all the equipment you need, in your area. However, before you sign on, there are several questions that you need to ask yourself, regarding your potential gym of choice. Heres some food for thought for you:

Does the gym come with more than just a single option for membership?

Does signing on come with any bonuses, discounts, or special offers?

Do you have to pay an extra fee to be initiated?

Is the payment plan monthly, yearly, or does it span across several years?

Can you cancel at any given moment? Is there a fee involved for canceling? Do you get a grace period, during which you can opt out without any extra costs?

You may decide to opt for a trainer workout routine, case in which you will obviously need a personal trainer to help you with maximizing the efficiency of your work out routine for weight loss and muscle building. However, as with any other service provider, a trainer, too, needs to be thoroughly scrutinized before actually signing a contract. Here are our suggestions for questions to ask, both of yourself and of the trainer you want to work with.

What training and education have they received?

Whats their work history?

How many clients do they take on at any one time?

Do they have any special certifications?

Whats the basic idea behind their training philosophy?

How do they work out for themselves?

Can they provide any references?

Do they carry liability insurance?

Do they have any experience with certain conditions or injuries?

All right, so youve decided youre not the type to work out at home and have said to yourself I need a gym routine workout. Youre set on gettingsixpackabs, you want lean legs, you need to lose weight whatever your goals, before you start looking for the best program gym workout, you need to know how to find the proper setting for it. In other words, you need to make absolutely sure youve chosen the best gym in your area, as far as your needs, budget, and requirements go. Think about it: you wouldnt rush into finding a new doctor, would you? You probably wouldnt risk subscribing to a bad Internet provider. Then why not apply the same mindset to find a good gym. All it takes is a bit of research and time invested into it and, trust us, its an investment worth making, for which youll be thanking yourself in the long run.

That being said, where would you like your fitness gym program to unfurl? Are you a no-frills kind of person, or do you want a gym with all the trimmings, where you can also feel pampered, after youve burnt your daily dose of calories? And then, does your health plan cover for going to the gym, or will you have to cover most of the costs yourself? Make sure you dont sign up for a gym thats far above and beyond your budget, first and foremost. Staying in shape is important, but if saving money is more of a priority for you at the moment, perhaps you should consider downloading some printable home workout routines.Our site has got some great ones in pdfformat and you can always download a free sample to use as a printout, by the way!

On the other hand, an advancedgym training plan comes with a lot of perks, both in terms of efficiency, as well as for motivation and self-discipline. Here are the main ways in which going to the gym can benefit you:

Variety. Most gyms have a fairly wide range of exercise machines and available activities to keep you interested, pumping away at iron, and lowering your heart beat rate through physical activities.

Expertise. You may opt for an established program such as P90X, or you might choose to put together your fitness plan for the gym together with apro personal trainer (more on selecting a good trainer below). Regardless, all gyms have professionally trained staff on hand, ready to teach you how various machines work and to help you make sure youre using them properly.

Fun. Dont let the word routine in routine gym workout fool you. Such plans are meant to be enjoyable, too and there are plenty of opportunities for enjoyment at just about any gym. If toning your body, learning how to do a split, and building muscle mass like a Navy Seal get tedious, you can always join a fun type of calisthenicactivity, like dancing, Zonga, or group exercise.

Weather proofing. Sure, you might not feel like going to the gym when its raining outside, but, on the upside, you wont have to run your heart out in the pouring rain, when youve got a gym membership.

Now that you have the building blocks of your local gym shortlist, its time to line up all the contenders and go on a little tour. You will want to pay attention to details, such as equipment and customer service quality and you might even want to take some notes while youre at it. Make sure to bring along a list of questions you want to ask and look into free day passes, which some gyms offer to potential members. Its also a good idea to visit the gyms during the time of the day at which you usually work out, since this will give you a clear idea of what to expect after youve joined. Without further ado, here are eight qualities to look for in a good gym.

1. Good location

As with most decisions, choosing a gym also has a lot to do with location, location, location. What good will it do you to have the perfect gym routine for losing weight and toning down pat, if you never make it across town to actually put it into practice? Ideally, your gym should be located on your way from home to school, or work. This way, you can easily integrate your workout routines into your daily schedule.

2. Working hours

Another important thing, when you genuinely want to stick to your routine for the gym, is to make sure that they are open during those hours of the day when you need them. Do you work out after work or school? Are you a weekend calorie burner? Plan on fitting in an hour of exercise very early in the morning? Make sure your gym is open at those times, since you dont want to end up paying for a membership plan that youll never use.

3. Exercise machines

This is probably the main criterion according to which people decide which gym to join. When first entering a new gym on your list, look around the room to see if theyve got plenty of steppers, treadmills, stationary bikes, and any other type of popular equipment. If they dont, chances are theres going to be a queue to use them, which means youll be wasting your time. Going to a properly equipped gym might help you put that time to better use.

Also, look into the existence of time-sheets and instructions. Time sheets (or time limits, at other facilities) mean you can only use a certain piece of equipment for a given amount of time. If your exercise gym plan involves a 20 minute run on the treadmill, but the gym says you can only use it for 15 minutes at a time, you should probably look elsewhere. Similarly, clear instructions, either in written form, or in pictures, are highly useful for gyms with a lot of ultra-modern, potentially intimidating equipment. Whats the point of knowing that youll need to put in 5x5 reps on the chest press or the Marcy workout bench, if theres no one there to teach you how to use it? And, of course, if any machines seem out-of-order or too old to function properly, take this as an indicator to keep looking for a good gym.

4. Classes offered

Your gym routine schedule may or may not include activities outside the fitness equipment room but for the sake of diversity and fun, perhaps it should. Thats why we advise you to check out the schedule of classes gyms offer. Do you want to take anything in particular such as, perhaps, yoga or Pilates? Make sure you can actually do so at your gym of choice, check out the hours at which theyre offered, and find out if you need to sign on and/or pay extra charges for these activities. Also check out classes youre not familiar with, such as energetic spinning, or soothing yogilates, for a change of pace.

5. Employees

Its easy to figure out whether or not the staff members at a particular gym are the kind you will want to deal with for the long-term. Simply ask them a few questions on the list youve come armed with. Make note of their responses. They should be polite, prompt, professional, and offer you all the support you need. Their job is to help you understand how the equipment works, in order to put together a gym training routine that maximizes your efforts. Are they qualified for this? You be the judge but do so before you sign up.

6. Costs

This is probably the single most important factor in deciding which gym to join, for most people. For the majority of them, youll have to pay a sign-up fee but also check out promotion times, during which such fees might be lowered, or even waived altogether. Find out if you need to pay on a monthly basis, if youre expected to pay off your yearly membership by a certain date, as well as if you can pay in installments. Does your prospective gym charge penalties for canceling a subscription? Find out the answers to all these questions before you sign onto anything, because you definitely dont want to wake up to the realization that your gym membership is taking too heavy a toll on your personal budget.

7. The other members

Typically, future gym members dont stop to think about the other patrons at their venue of choice. After all, thats not really something you can control. You can, however, get a clear idea about the kind of members a certain gym attracts, by visiting it during peak hours (such as before 9am and after 6pm). Some gyms are co-ed, while others are single-sex; some attract younger members, while others are geared toward the elderly. Make sure youre comfortable working out in the presence of the existing members, before joining a gym.

8. Hygiene

Last, but certainly not least, you will want to make sure the gym you choose is clean. Theres no point in mincing words here: you need to check out the showers, locker rooms, and toilets before you go. Are they in good working order and fairly clean? Does the gym offer towels? How clean are they? Be thorough in assessing cleanliness levels, as problem areas may not be immediately apparent.

Finally, check out the options you have at your disposal, in terms of selecting a setting for your exercise routine in gym. Here are the most often encountered types of gyms:

- 24 hour gym clubs. Obviously, the biggest perk to joining such a gym is that you can work out at any time of the day or night whenever the mood strikes, or whenever you get the time to do it. Access is usually achieved by card key, when the facility is closed.

- Typical fitness clubs. At a regular fitness club, you can usually find all the trimmings: classes, trainers, machinery for both cardio and resistance training everything you need to put your work out routine at the gym into practice. Some are open round the clock and some come with special amenities, such as pools or courts for team sports.

- Typical gyms.If youve found a good free weight training programme online or elsewhere, youll probably thrive at a regular gym. They are equipped with machines that accommodate such workouts, which also means they usually have less cardio equipment or classes than a fitness club.

- Womens clubs. A workout plan to build muscle for women usually requires hitting the gym, or using special equipment to achieve the set goals. Women who believe they might feel more comfortable in a strictly female environment can take advantage of such facilities.

- Spa clubs. The ideal setting for workout plans for weight loss and toning is probably a spa club, where youll find all the basic workout machines and services but also gear and experts that can help you tone up and lose weight. There may be one or several nutritionists on the premises, plus sports courts, and spa facilities.

Did you know there are over 200,000 personal fitness trainers currently active in the United States? They come with different credentials, certifications, and specializations and science has proven that they can motivate you to stick to your goals and maximize the efficiency of your workouts. They can point you in the right direction, in terms of approach to exercising and they typically know what is a good workout program for a particular individual. However, the problem with having such a wide range of options at your disposal is that the choice of trainer can become rather difficult. For this reason, in the following, we offer you some useful starting points in your quest for the perfect trainer.

Credentials matter

Irrespective of the muscle building fat burning workout plan that you want to follow, its important to know that the person youll be working for is certified by a trustworthy organization. In the United States, the NCCA (National Commission for Certifying Agencies) supervises all the trainer certification organizations, in order to make sure they meet a certain set of criteria and standards. Several such organizations are NCCA approved, but perhaps the best known one is the American Council on Exercise (also known as ACE). Make sure you ask a prospective trainer about their certification level and then go straight to Google, to check up on them. It might sound a bit paranoid, but, in fact, all youll be doing is protecting your investment of time, money, and energy.

but so does experience

An experienced fitness trainer will know not to push a particular training methodology on a client, simply because thats what theyve learned in school. They also know that a great work out plan is one thats tailored and refined until it exactly matches the needs, goals, and potential of a particular client. Some gym-goers see great results with cardio, others enjoy boxing, while others may need a mix of cardio, HIIT like theTabataProtocol, a plyometric jump workout,or extreme conditioning programs such as MMA.The one vital skill that experience teaches them is how to correct mistakes and fine tune their approach in real time. Another aspect that ties in with your trainers experience level is that it matches yours. As such, if youre a seasoned gym freak, youll want to work with a Spartacus-likeveteran trainer. Meanwhile, if youre on the lookout for someone to teach you new to the gym workout routines, youll probably do well with a trainer thats been in the game for less time.

Dealing with injuries

Your gym training schedule should not be a walk in the park. Sure, it shouldnt always feel like youve joined the military, but it should push you to the limits and, try as we might to avoid them, at some point youre bound to experience an injury of some sort. At the same time, different workout plans can also be taken up by individuals who have suffered an injury at some point in their past. Its important that your fitness trainer of choice knows how to deal with these situation, to avoid further damage to your body, while also putting together an efficient total body workout for you.

Methodology makes a difference

Most people go into a gym with a specific goal in mind, looking for a gym fitness plan to match it. For instance, you may have opted for a lose fat workout for women or any one of the many workout routines to lose weight and tone out there. Generically speaking, an NCCA-certified fitness trainer will know how to help you achieve said goal; however, most of them are specialized in a particular type of training, such as YogaFit, CrossFit, pilates, and so on. Find out what your trainer specializes in, before you decide whether or not you want to go ahead and work with them, of all the trainers on the market.

Money, money, money

Fitness trainer pricing plans may vary widely, depending on the program you select: a boot camp type program, for instance, can be pricey, but its also among the most effective. Prices can also vary between one city and the next and even within the same city. On average, in 2013 fitness trainers made $35 per hour, but in places like New York City, they went all the way up to $300 per session. You can opt for a less pricy alternative, or inquire about discounts. Some trainers will hold semi-private sessions, which arent quite full classes, but are held with small groups. Others will offer discounts, if you pay for several sessions in advance. Also, build a workout schedule which consists of more than just sessions with your trainer. Tell yourself I need a workout schedule that also teaches you the benefits of regular physical exercise and make sure youre sticking to the plan even outside meetings with the trainer. And, aside from money matters, you also need to look into their scheduling options: can you book in advance? What about canceling a session? Can you recuperate a session youve missed?

Approach and teaching style

Aside from knowing how to put together gym work out plans, good trainers should also be skilled at motivating you to stick to the plan. In order to find a trainer with whom you click, you do need to know what your learning style is. Do you need some tough love, or are you looking for unconditional support? Would you benefit more from a trainer who encourages you to be independent, or one who metaphorically holds your hand throughout the duration of the workout plan for weight loss and toning.

Monitoring and tracking

Now that weve established its your trainers job to keep you on track, focused and motivated, its also important to make note of their role in helping you monitor progress toward your specific goals. Regardless of whether youve opted for women muscle building workout plans, for exercises for weight loss and toning, for fat burning exercise routines, or for any other kind of workout program, the whole point of working under someone elses supervision is that you need to see results. And working with the trainer is all about results otherwise, what are you paying them for? Make sure theyre keeping a workout chart with your evolution.

Staying up-to-date

In the world of gym training workouts, science is helping drive progress in the field. There are already a lot of different approaches to a simple workout for weight loss and toning and, though no one can be expected to know about all of them, an ability to handle at least a few is necessary nowadays. If possible, ask some of your trainers other clients what exercises and routines he or she is using with them. If theyre the same theyre using with you, they might not fully understand what your specific goals and motivations are. While having an area of expertise is important for a trainer, the best ones arent dead set on a single one they are versatile, flexible, and fluent in several.

The best part of free at home workout routines? The fact that youre getting a workout for free, of course! Not to mention the fact that they save you the time and trips that gym training programmes require. Perhaps your busy lifestyle doesnt allow you to take time out of your daily schedule in order to drive to the gym. Maybe you cant afford the membership. Perhaps youre not comfortable (yet) in a gym environment or maybe youre simply the autonomous fitness enthusiast type, who thrives on their own. Whatever your reasons for choosing a home workout set, were here to let you in on all the steps you need to take, the investments you might want to make, as well as on some great free workout exercises and ideas. Keep on reading, then get cracking and get ripped!

The key to success when you work out at home is to be consistent. There can be no talk of consistency without self-discipline, of course, and since you dont have a trainer, a class, or even a buddy to work out with you, its entirely up to you to come up with a workout fitness program and stick to it. There are plenty of free workout plans at homefloating around online and you can find some awesome ones on our website, too. After youve made sure you have the one thats perfect for you, its time to set up your workout schedule. This is important, because you want to take fitness seriously and you want your family to understand this seriousness and be supportive of your efforts. Here are a few tips and tricks to this end:

Select certain days and time slots to dedicate to the workout routine. Its much easier to flake out if you dont have a schedule, but if you know what youre supposed to be doing on Mondays, Wednesdays and Fridays from 5 to 7pm (i.e. your scheduled workout routines), youre more likely to actually do it.

Find the best spot in your house to work out. Your scheduled workout plan needs its own space, with no interfering objects, and plenty of room to move about.

Stay dedicated. Good training routines for the home are easy to come by these days, but theyre of no use if you dont actually follow through with them. Remember that youre committed to working out at home and dont allow the familiar domestic setting to deter or distract you from your goals.

Speaking of distractions, much like a pulled muscle, a light sprain, or some soreness, theyre inevitable when youre working out at home. However, you can make them harder to come by, if you plan your daily workout schedule wisely enough. Here are a few ideas on how you can avoid giving in to distraction:

Try to plan your work out regimen for hours when theres no one else at home. Its difficult to stick to a good workout plan, no matter how good it may be, when your roommate is studying for his or her finals, or when your little ones want to climb all over mommy, whos busy with her set of at home exercises for women.

Get the chores out of the way. If you need to dust around the house, or vacuum, or do the dishes, do them. Just dont let them endlessly take precedence before your great workout plans. Home cleaning is important, but its not going to get you those toned abs youve been pining for, you know?

Put. That. Smartphone. Away. Shut down your laptop, PC, tablet, and TV. Theyre never going to make you feel as fulfilled as completing a chest and arms workout.

All right, so your free workout has been scheduled, youve removed all potential sources of distraction nows the time to get cracking. Before you do, however, its time to set the mood and get into high gear. Heres how to do it:

Create a playlist. Mix it up and make sure its long enough to stay fresh and interesting. After all, what is a good workout routine without some blazing power songs of the particular flavor you like (be it rock, hip hop, or techno)? Theyre going to keep you entertained, as you perform series upon series of reps, cardio, or whatever else your work out program entails.

Look the part. After all, if you were preparing for workouts for the gym, youd be packing a gym bag, not heading out in your home clothes, right? Put on a good pair of shoes such as a Reebok pair, don your favorite t-shirt and a good tracksuit/pair of yoga pants/whatever. Chances are, if you end up putting off the workout plans, but catch a glimpse of yourself all dressed up for them, you might guilt-trip yourself into doing them after all.

Youre all dressed up, the music is playing youre all set for your work outs, right? Wrong. There are still a couple more things you need to take care of before you go, and theyre important. The first one is a bottle of water, which you need to keep within reach throughout the duration of your daily workout program. Why?

You are not going to pour yourself a glass of water when you start feeling thirsty during the workout. Such an interruption might distract you and determine you to abandon an otherwise perfectly good workout routine; alternatively, you might decide to forego the thirst altogether and keep at it. Neither one of those two options is a good idea.

Dehydration is particularly bad for your body during a workout. Your body is perspiring and thus losing moisture. Its important to replace that moisture to keep your muscles and metabolism active, and to consequently maintain your energy levels.

A bottle of water within reach is a great item to use in between sets of reps or exercises. Turn this into a habit, by doing, say, 3 sets of 10 squats, followed by a big swig of H2O. This way, youll never risk going dehydrated.

The water has been taken care of, but what you eat is just as important. The issue of whether its better to eat before or after performing fitness routines has been discussed endlessly so were not going to rekindle that debate. At the same time, theres also the school of thought that says its best to do an intermittent fast with High Intensity Interval Training, for quick results. Debates aside, here are our recommendations for dietary habits that ought to complement a good workout schedule at home:

Have a light, healthy snack at least 45 minutes before the workout.

o Dont eat right before working out, as you might risk feeling sick, but dont exercise on a completely empty stomach either. Youre far more likely to burn out before you complete your free workout plan.

o Make sure this is a snack, not a meal. Ever tried exercising with a bloatedbelly? Take it from us, its not pleasant nor is it usually very effective. Besides, it takes the human body about two hours, on average, to fully digest a meal, so allow at least that much time to pass before your workout.

o In terms of a proper diet and what to eat before a good workout routine, youd be best advised to stick to carbohydrates and/or protein. Fiber bars are a good choice, as are protein shakes, but you could also have a piece of toast with some peanut butter, a handful of nuts and seeds, or some dark chocolate. Carbs will give you a swift burst of energy, while protein will kick your metabolism into gear.

Always have something to eat after the workout.

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5 Simple Tips How To Lose Weight At Home Quickly and Safely.Let's face it. The obesity epidemic and overweight issues are skyrocketing in the world at an alarming rate. According to the World Health Organization, for every four adults in the world that are starving and malnourished, five more are overweight. In our modern society, many people are leading a sedentary lifestyle with no physical activity and poor nutrition. Consequently, health issues are on the rise raising growing concerns such that staying fit and trim seems to be a challenge for most people nowadays. Every year in January most people have a resolution to lose weight, and they always ask the same question, "How can I lose weight?" Not only how to lose weight but how to lose weight quickly and safely at the comfort of their home. Here are 5 simple tips: Burn more calories than you consume

First and foremost, when it comes to losing weight, you need to burn more calories than you consume. For example if your daily calorie intake is 3000, you need to burn more than 3000 calories to start losing weight. This is called a calorie deficit. Of course what you eat will be used up as energy gradually because our bodies naturally burn calories when we are active not only when we are exercising. But you'll need that extra effort via exercise to start using these excess calories in the form of body fat as fuel in order to lose weight. Say you're burning 3500 calories, these extra 500 calories spent will make use of your fat stores for energy and this is what you want.

Start with some bodyweight exercises

Getting exercise everyday can be a challenge but you don't necessarily need to hit the gym or go in the park to lose some weight. You can do so at home by building muscle without weights. The challenge is to perform some bodyweight exercises which will definitely help you get started and can be performed freely without any equipment. Try doing several sets of squats(4 sets of 25), lunges(2 sets of 25 for each leg), push-ups(5-8 sets of 10), leg raises(2 sets of 25), sit-ups(2 sets of 25), crunches(2 sets of 25), skipping rope(as much as you can). Get minimum rest in between like 1-2 minutes between each exercise and 30 seconds between sets. If you can't perform the number of sets and repeats, simply do as much as you can or gradually increase them to build up your progress.

Using bodyweight exercises is all you need to start raising your metabolic activity and shedding unwanted body fat. To accelerate this process, you can perform them using the high intensity training strategy. For example when you're doing push-ups, do so at an accelerated pace or more vigorously meaning your heart will beat faster and you will burn more calories. It's a proven fact that the faster your heart beats, the more calories you will burn but be careful because if you're not fit, raising your heart rate too much can be counterproductive and potentially hazardous. You'd better start slow and once you're fitter, you can increase the intensity of the exercises.

Getting at least 30 minutes of daily physical activity will be enough to change your body fat levels. It is said between 30 minutes to 1 hour is enough to arrive at great weight loss results you can be proud of.

Plan your meals

If you're on the go, then making your meals ahead of time will also help you cut extra calories. Spend more time in your kitchen preparing healthy meals as this will pay off in the long run. Tupperware will be your best friend. How many times have you been in a hurry and forgotten to eat and instead went to the drive-through? Having a plan in place for quick grab and go meals will help guard against calorie laden meals.

When cooking your food, opt for baking, steaming, boiling and stir frying instead of deep frying. You don't need the unnecessary calories from the unhealthy oils but privileging a drizzle of olive oil or flaxseed oil in your salad dressing is recommended as these type of oils are packed with omega-3 monounsaturated fats, the healthy kind. The great thing about omega-3 fats is they can actually promote fat loss due to their essential fatty acids(EFAs) content. Of course, don't go overboard with them as they also have calories. Anything in excess is never good.

Take an active role in your grocery shopping

It is up to you to be involved in your personal weight loss efforts. You must take an active role in your own grocery shopping. Most junk foods are contained on the inner sections of the grocery store. It is essential that you avoid temptation so that you can stay on task with your weight loss efforts. Focus more on fat-burning and nutrient-dense foods like wholegrain oats, eggs, fish, chicken breast, lean beef, beans, lentils, nuts, brown rice, sweet potatoes, yams, greek yogurt, skim/nonfat milk, cottage cheese, olive oil, vegetables and fruits instead of empty calorie foods which are mostly processed foods like white bread, cakes, biscuits, jam, donuts, pastries, ice cream, potato chips, cookies, soda pop, beer and so on. Have water as your beverage of choice. If you want to have recourse to protein supplements which are really ideal post-workout or used as meal replacement at times, opt for natural protein supplements as these are healthier.

By adhering to these simple tips, you can get started right away in your weight loss journey. The battle starts at home itself and you need to pay special attention to your lifestyle and eating habits, this is where the problem lies most of the time.

All the best, Jean Lam

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Beginners Exercise Programs

When beginning any exercise program you need to assess your fitness level now, and determine what your fitness goals are. Exercise programs for beginners must be tailored to your needs, as everyone is different. Below are the things you need to consider when you assess your current fitness level in order to develop a beginner exercise workout program.

The first thing to consider when starting an exercise program is your current fitness level, and your medical history. You have probably read this before, but it is very important to get a medical check up and advice before you begin an exercise fitness program. This is even more important of you are recovering from any form of medical condition. Based on the feed back from your medical check up, you can exercise within safe limits without causing yourself to either burn out or injure yourself.

If you really want to succeed at a any fitness exercise program, you need to set goals and targets. Consider what you want to achieve, such as weight loss, toning of muscles, or muscle gain and body building. Everyone has different reasons for developing an exercise program. You need to determine why you want to begin to workout, and document your goals.

It is also a great idea to set time lines to achieve your goals. This will keep you motivated and help keep you on track.

The exercise program you develop will depend on your goals. If you want to lose weight, you need to focus on cardio, interval and strength exercises. If you want to tone muscles, you need a combination of a cardio workout routine and weight training. If you want to build muscle mass you need to develop a strength and weight training program. I will show you how to develop each type of program.

Another important aspect of developing a fitness exercise program for a beginner is to determine what sort of exercise you enjoy the most.

That way you it is more likely that you will continue to exercise. Consider different types of exercises such as training on an exercise bike, walking and jogging on a treadmill, pumping weights or if you want more discipline and can afford it, training in a gym.

Here is a Free 4 week Workout Program for beginners. All the exercises are explained in detail with pictures demonstartion how to do them. When you down load the report, I will include my fat loss newsletter with proven weight loss exercises and tips to burn that fat off forever!

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