Weightloss

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Getting fit at home

Tue 01 May 2018

Is it really possible?

Here is the thing, you want to get fit but you do not want, or not have time, to join a gym, or maybe you are just an independent person. Or maybe you already have a gym membership but you are busy to make it in a regular basis or can not even make it at all. If this is your case then you are all set up to working out at home. The question is ... can you really have a decent workout at home? And the answer to this is .. of course you can!

In fact most honest fitness experts encourage people to exercise at home as much as at the gym. This way they are more up to adopting fitness as a lifestyle rather than an obligation. The point is to do something, somewhere, sometimes. Furthermore, it doesn't take much effort or even money to design an effective workout program to practise it at home. Are you ready to try? check this easy exercises you can try anywhere and at anytime.

Men workouts

Women workouts

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 below. The 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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Virtual Personal Trainer

Basic weight loss tips

the right fitness-diet balance

The Ideal Body Weight

Calculating your right calorie in, calorie out balance

Meet a new style of exercising

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High Intensity Interval Training

Sun 01 Apr 2018

Speed and resting time

Hing Intensity Interval Training (HIIT) 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 more. Furthermore, 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.

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

Important notice

+INFO

Interested in investing in health care?

Please contact us

Please help support

Virtual Personal Trainer

Basic weight loss tips

the right fitness-diet balance

The Ideal Body Weight

Calculating your right calorie in, calorie out balance

Meet a new style of exercising

0 Comments

Daily calorie intake

Thu 01 Mar 2018

How many calories/day should I consume?

I am sure this is a question that all of us have been wondering sometimes. There is not such an exact answer that it would magically work for everyone but, generally speaking, within a healthy and balanced diet, men needs around 10,500kJ (~2,500kcal) a day to maintain a healthy weight, and for women, this figure goes around 8,400kJ (~2,000kcal) a day. However, these values vary depending on age, metabolism and levels of physical activity, among other things.

Calories definition

Calories measure how much energy any food or drink contains. The amount of energy you need depends on: 1) age, for example, children and teenagers usually may need more energy because of their lifestyle; 2) activity level, how active are you at your size?; 3) height and weight can affect how quickly you use energy; and 4) other factors, such as hormone production, can affect how much energy you burn as well.

Calories vs kilocalories

Calorie is commonly used as shorthand for kilocalorie (kcal). Kilojoules (kJ) are the equivalent of kilocalories according to the International System Unit. You will see both kJ and kcal on nutrition labels, for example, 4.2kJ ~= 1kcal.

Weight maintenance

To maintain a healthy weight, you need to balance the amount of calories you consume through diet with the amount of calories you burn through physical activity.

Weight loss

To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy and balanced diet, usually with fewer calories, while increasing your physical activity + INFO

Weight gain

If you're underweight, your body mass index is less than 18.5, it is highly recommended that you gain weight. To gain weight, you need to eat more calories than your body uses each day. Need guidance to gain weight safely?

Calculating daily calorie consumption