Dan Decker

Do you need a Fitness Trainer?

Wow it's the start of a new year again so it's time to make another effort at kicking bad habits and taking on good habits
such as: joining a Gym to get fit and lose a few pounds. When most people join a gym, motivation runs high for the first couple of months and it's great, but then they start to lose interest, this usually happens around March or April, some times sooner. People get tired of doing the same old routine with little or no results. Boredom overtakes and they quit. There are a few secrets to maintaining a successful training program:

1. There must be a plan of action based on the person's goals
2. Progress must be tracked and logged.
3. The program must be interesting and appealing.
4. It must be changed every 4 to 6 weeks for greater results and the keep its appeal.


Many people who are new to the fitness scene follow the same training routine day in day out for a couple of months and then give up in despair.


So what is the solution?


Those people could employ the services of a Fitness Trainer to keep them motivated and provide them with sound exercise routines that are interesting and will actually work.


Fitness trainers are qualified experts in analysing and creating a fitness program that is right for you and your goals. They will provide you with a certain program depending on your "fitness level," and create it according to your needs, and keep you stimulated and inspired by giving you the correct exercises that will not bore you and you will not wish you were somewhere else.


If you are considering a Fitness Trainer, keep in mind that they will vary in fitness education and skill.


Here are some factors to consider when hiring a Fitness Trainer:


1. Proof of Certification
To ensure your success,
They must be certified by a highly accredited Fitness Institute. This implies greater knowledge and higher quality.


2. Education and Training
Choose a Fitness Trainer who has acquired a very high level of education and training in the health and fitness field.
They will have the edge over the others regarding your results and value for money.


3. Gives the right attention to you.
A good fitness trainer will provide his or her client undivided attention at all times during their session. You should not find them looking around the gym or chatting to others, the trainer should be able to stay focused on the task ensuring that you are performing the exercise safely and correctly.


4. Knows how to track progress
Choose a fitness trainer that knows how to track progress and implement the required changes.
This way, the trainer will be able to provide new activities that will match your new fitness level.


5. Good Personality
They must have a good likable personality. You will be spending some time with this trainer so it makes sense that you
choose one that you are sure you will like and will be comfortable with. Be sure that you will get along with them.


The services of a Fitness Trainer and the results you can achieve with them are much greater than going it alone, and will keep you on track and motivated, which will definitely ensure that you make it past March in the gym.

Leg Muscles - Building Muscle Definition

       Well defined legs can greatly improve physical appearance and good leg training is vital as legs provide the foundation for the rest of your body.The four main muscle groups in the upper and lower legs are the quadriceps (quads), the hamstrings, the gluteals (glutes or buttocks) and in the lower legs the calf muscles. Looking at each in turn:

Calves

The gastrocnemius is the most prominent lower leg calf muscle. Plantar flexion ankle movements activate your gastrocnemius and involve pointing your toes away from your body and flexing your calf muscles. Heavy lever calf raises that quickly exhaust your calves are among the best exercises for building gastrocnemius definition. However, a combination of heavy low-repetition and light high-repetition training might maximize your calf definition. However it should be noted that calf development is strongly genetically predetermined.

Hamstrings

The hamstrings are a group of four muscles that form the back of your thighs and are primarily responsible for bending your knees and extending or straightening your hip joints. Contracted-position hip hyperextension exercises are considered to be the best leg exercises for hamstring definition. Contracted-position hip hyperextension exercises include back extensions, 45-degree hyperextensions, reverse hyperextensions and straight-leg bridges.

Quadriceps

The quadriceps are the group of four muscles forming the front of your thighs.  The best exercise for overall quadriceps definition are squats. Parallel squats are among the best exercises for targeting and defining the largest quad muscle, the vastus lateralis, which runs along the outside of your thighs. Full squats are also among the best for overall quad definition, particularly for targeting the vastus medialis, which makes up the majority of the your inner thigh muscle mass.

Your gluteus maximus is primarily responsible for extending your hips and moving your thighs out to the side when your hips are bent. The best leg exercises for lower gluteus maximus definition hyperextend your hips against an aposterior load, which imposes front-to-back resistance. Bent-leg hip hyperextension exercises further maximize gluteus maximus activation by minimizing the contribution from your hamstrings. Straight-leg aposterior hip hyperextension exercises include glute bridges, hip thrusts and single bent-leg reverse hyperextensions. The best leg exercises for upper gluteus maximus definition are seated hip abductions, which require a hip abduction machine that applies resistance as you spread your legs and move your thighs out to the sides.

Take these exercises and apply them to your workout regimen to build strong leg muscles. You can work your quadriceps into your bicep, tricep and shoulder workout day and work your calves and hamstrings with your back and chest workout day for a perfect workout schedule