Hints for successful workouts


Either as a new year resolution or just because you want so, It’s time to dive in to that fitness routine so you can ditch those extra pounds/kg and get down to your fitness and weight goal. Whether you are trying to follow a routine for the first time or after a period of inactivity, here are some of the most important Virtual Personal Trainer tips on what to keep in mind as you get started. These tips will help you get the fullest of your workout and meeting  all your goals.

Aerobic vs anaerobic exercises


Aerobic exercise (lower intensity training: jogging, running, cardio) increases your endurance and cardiac health while anaerobic exercise (higher intensity training: weight training, calisthenic) will help you to burn a bit less fat than with aerobic but it will also help you gain lean muscle mass. If you are trying to lose weight faster Virtual Personal Trainer recommend you to concentrate more on aerobic exercising. However if you are intending to gain muscle we recommend you to concentrate on anaerobic exercising. Most fitness trainers try to focus in only one type, aerobic or anaerobic exercises. Virtual Personal Trainer uniqueness however come from promoting a balance between both aerobic and anaerobic exercising.

Interval Training, speed and resting time


Interval Training refers to doing almost any type of exercise at a variable pace. For example, if you are walking or doing push-ups, vary the pace of the exercise. You can walk normally for a minute or so, and then speed up a bit, and then return to normal speed several times. For exercises like push-ups, do a few slowly and do others more quickly and, like walking, repeat these faster and slower intervals several times. Interval training helps the body to adjust its aerobic system (heart rate, breathing, and metabolism) to burn more calories to lose weight and strengthen and tune muscles. Allow Interval Training to arrange your exercise routine for better and faster results. 


Introducing short bouts of vigorous activity can speed up weight loss and also cut your workout time by a half or more. Researchers found that people who speed up exercises slimmed down faster than steady-paced exercisers who worked out twice as long even without dieting! In other words, If you do speed up both your aerobic and anaerobic workout and also follow some sort of food plan you will for sure speed up your weight loss even moreFurthermore, making your resting time between exercises shorter or even allowing no rest at all will also contribute to burn calories faster. This feature is also unique from Virtual Personal Trainer weight loss programs. 


However, if you are intending muscle or strength gain you should allow some sort of resting time between sets. Both your muscles and central nervous system need time to recover from the effort of lifting very heavy weights, and failing to rest long enough will prevent you from lifting heavy on your next set and even slow your recovery for your next workout. 60-90 seconds between sets is in principle a good guideline.

Setting new fitness goals


Virtual Personal Trainer unique method sets different fitness goals at different timings. The reason is to avoid potential "fitness plateaus". A fitness plateau is what happens when an earlier effective workout is not making any obvious result anymore. The plateau might even cause boredom, the false impression that the fitness plan is not working anymore and for some people the feeling of quitting at this point. In other words, if you reach this point the intensity and/or frequency of the workout you were doing earlier is not making any changes in your fitness anymore most likely because your body got used to it already. In this case you should be able to raise the intensity and/or frequency of the workout or combine with other type of exercises in order to continue your fitness progression. For example, when i was doing my first push ups with 223 lbs (101 kgs) I was only able to do 10-15 at once. After a few weeks i needed to raise it 25, then 50 and then another 50 at once and today with 143 lbs (65 kgs) I need to combine one set of 100-120 quick push ups (no resting time) with some sets of 100-200 quick abs and 5-7kms cardio per day in order to maintain my body fit. 

Do you want to be part of an experimental health program?


We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section belowThe results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.


Important notice 

Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.

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Losing weight basics
Losing weight basics

Basic weight loss tips

the right food-workout balance
the right food-workout balance

the right fitness-diet balance

The Ideal Body Weight
Achieving your Ideal Weight

The Ideal Body Weight

Free Virtual Personal Trainer
Free Virtual Personal Trainer

Calculating your right calorie in, calorie out balance

An innovative way of exercising
An innovative way of exercising








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