Unleashing Your Inner Fitness Beast

Unleashing Your Inner Fitness Beast

If you’re a guy in the gym working with weights, not only are you probably trying to lose some fat, but also gain some muscle.

Calories Needed for Muscle Gain

Did you know that you have to consume more calories than you usually do for gaining muscles. You may have to eat like you have never eaten before. Believe me or not but it’s known that you’ll not be able to gain muscles in a consistent manner if you are not taking the right amount of calories. The calories in the body will be burned of while doing the workouts. You have to replace the lost calories for gaining muscles. A calories surplus must be maintained in the body to gain muscles. The ideal and simple way of calculating the calorie requirement is to eat 18 to 20 times calories required for the body.

The extra calories are required for rebuilding the muscle tissues that are lost or damaged during the high intensive workouts. The simple way of eating as much as you need is not the proper way for muscle gain. The same type of calories may not be ideal for another person. Your body can only process certain amount of calories consumed at a time.

A person attempting to gain muscles should not eat three times a day. You will end up in weight gain rather than muscle gain. The excess calories that you are consuming for each meal will be stored as fat in your body or will be removed without any use for your body.

You can ensure proper utilization of calories by splitting your meals into smaller and frequent portions. This will enable your metabolic functions to take place smoothly and proper utilization of nutrients can be ensured.

Eating evenly placed six meals per day is ideal for gaining muscles. The meals must the placed at a space of three hours. You body has to be provided with continuous supply of nourishment. People who are skinny cannot afford to starve for more than 1 hour. So eating three times a day will make your body starve for calories.

Unleash Your Inner Beast!

Functional Fitness Training For Six Pack Abs

Six Pack Abs

How to Get a Six Pack?

Surprising as it may sound, but all of us do have six-packs but unfortunately for most; it’s well concealed under layers of fat. Six-packs not only help you stand out at the beach but also project you as a healthy person who takes his fitness seriously.
Getting a firm abdomen with your six-packs prominently on display is not impossible to achieve. Just listen to your personal trainer, workout regularly and have the right kind of food to get those hard muscles and ripples that define your six-pack abs. Functional Fitness Courses BlogSpot.

Workouts for Six Pack Abs

While working out for six packs, its best to select exercises that put additional strain on the muscles of your lower abdominal region. However, do remember that spot training or putting extra focus on losing fat from a particular area of the body is not always effective. That is why your personal trainer will include workouts that challenge muscles in your entire body.

When practiced for months, such workouts help your body to maintain a high metabolic rate and burn fat faster. Shedding the flab becomes easier then and you can see those ripples in your stomach stand out; defining your six packs. Functional Fitness Courses Facebook.


Sit ups are effective for gaining six packs but you will have to put in additional challenges apart from the regular sit up pose. For this, lie on the floor with both knees positioned up and feet resting on the ground. Place both hands across your chest and have your personal trainer press your feet down firmly. Now rise to a sitting position straining yourself against the pressure applied by your trainer on your feet.

You can feel the muscles on your lower abdomen straining hard to overcome this pressure. Remember to keep a straight back for additional strain.


Crunches are another workout effective for toning the abdominal muscles. To do these, lie on the floor with both hands positioned beside your temples. Bend the knees and raise your upper torso slowly so that your shoulders move towards the knees. Use only your abdominal muscles to gain the lift required and do not raise the entire back from the floor. You can really feel your abdominal muscles straining to help you maintain the position. Exhale and lower your shoulders to the original position; again flexing the abdominal muscles to hold your upper body.

Never allow the shoulders or your head to touch the ground. Maintaining a slightly raised position throughout the movement puts additional challenge on your abdominal muscles.

Leg Lifts

This is another workout much preferred by personal trainer for getting six pack abs. This simple workout requires you to lie on the floor with hands placed palm down on either side of your body. Lift both legs in a straight line till they are at a ninety degree angle from the ground. Hold for a second and lower both legs slowly. Feel the tension in your abdominal muscles throughout the workout and this is what helps in carving those six packs.

For additional challenge, dangle from a bar and raise both legs till they are parallel to the ground.

Your Bondi Personal Training Career Roadmap

Taking up personal training is an unconventional job. You have to prepare yourself to understand that it will not be 9-5 job and you have to always be ready to take the extra step to satisfy your client. But, with fierce competition, the attrition level is high.

So, eventually, you will witness other personal trainers give up running their own business and take up employment. If you want to survive the cut-throat competition, then aside from getting the necessary personal training certifications, you also need to have perseverance and resoluteness.

If you want to see how far you can go and are wondering how the career of a personal trainer should be, then keep the following roadmap in mind.

The initial hurdles

When you begin your profession as a personal trainer, you are banking on clients who used to come to the gym that you were employed in. There are full chances that you will not be able to retain them for the sheer fact that you do not have the experience or knowledge that they want in an expert.

Don’t be disheartened. Just ensure that you keep going. In some cases, you may have to travel all over the place so that you can train your clients. This is the extra mile that you have to take so that you are able to build a reputation that will build your goodwill.

Another factor is the rates that you fix for your clients. Since its your initial years, and you are competing with more experienced professionals, you need to give a value for money deal to your prospective clients. Remember, a satisfied client will always recommend you to others and since in this profession, you are on your own, you need to bank on your data base.

To get an idea of how it’s done, visit http://www.bondipersonaltrainer.net.au

Create your market niche

If you have not burnt yourself out, then you difficult phase of ‘less money and lesser clients’ is over. You will now have steady stream of clients, you would be creating a reputation as well as increasing your experience. In such as stage, don’t become complacent. Take up personal training certifications which will only endorse your experience.

In addition, clients who are expecting more from you will want you to live up to their expectations. Don’t disappoint them! After having a decent customer base, the challenge becomes to retain them. Therefore, make all the necessary efforts to ensure that your customers appreciate you and keeping recommending you to their friends and family.

Consolidate your position

In the next few years, you would have established your reputation and created a loyal customer database. Earlier, it was about increasing gaining experience, then creating a solid database and in these later years, the challenge is to maintain your reputation.

If your business has grown, then maintain the best standard of personal training at various centre becomes a constant task. Remember, consolidating your position in the market can happen only if you are able to provide the same kind of service throughout the chains of your personal training centre. So, don’t compromise on quality because of quantity!

  • Go to any gym and you’ll find most guys doing body-part split routines. They’ll train five to six times a week… one muscle a day… going to failure on every set in order to get pumped… and using at least ten isolation exercises per workout to hit each muscle from every angle. I’m sure this sounds familiar to you.
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