Reasons why you don’t have abs! And how to get a six pack!

imageHello everybody!

Today I want to talk about abs! Lots of you girls (and also guys) have been asking me constantly what’s the best exercise to get abs, what’s the best diet for a six pack abs, what are the tricks of getting abs are?

I’m telling you now, unfortunately there is no secret or magic pill to obtain that toned and muscular six pack look.

There are many things that you could be doing wrong and you don’t even know about it.

Here are the top 5 reasons why you are not seeing your abs!

1. Your body fat percentage

If you have a higher body fat % (over 18% girls, over 10% guys) might be the reason. You can have perfect abdominal muscles under the fat layer, but you will not be able to see it unless you decrease your body fat!

2. You think doing 100-150 ab crunches every day will give you abs

Sorry to spoil your dreams, but you can do as many crunches you can, if your body fat percentage is high, your abs can’t show!

3. Your diet!

If you think going to the gym and working out every day for hours will out balance your diet, you are wrong! Your diet has to be clean, meaning no processed foods, no fried foods, no sugars, no fast food! It’s a big misconception that people who work out every day can eat whatever they want and they maintain their abs!

4. You don’t get enough sleep

Rest is very important! If you don’t sleep enough, your body is in stress and it will not produce enough hormone called leptin (which helps you to feel full). You will feel hungry more often, and not feel full even after a meal.

5. You don’t drink enough water!

Water is essential for a healthy body! If you are not hydrated toxins build up in your system and nothing good will come out from that!

Here is what you should be doing!

1. If you want to get your body fat down, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet. I train clients on a daily basis and the most efficient exercise that burns that body fat is HIIT training. You don’t have to do if for hours, a max of 15 minutes is enough, but you really have to push your limits!

2. You cannot lose body fat in specific areas of your body by training that body part more often. So doing crunches even 200 per day will not help you! The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training.

3. The most effective action toward achieving those sculpted abs is to clean up your diet. When it comes to your abs, training Them every day will not help you. You need a smart meal plan to lower your body fat percentage and uncover your abs. Stay away from fatty, highly processed foods, which may keep you from your goal of a flat stomach. Instead consume good fats from foods such as fish, nuts, seeds and avocados in.

4. Try to get at least 8 hours of sleep a night! Make it easier on yourself by staying away from caffeine late at night and turning off all electronic devices (such a your phone, TV, laptop) a few hours before bed. Drinking a cup of herbal tea, such as chamomile, can also help you to sleep better!

5. Is the best to drink at least 16 ounces of chilled water as soon as you wake up in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. Are you convinced?

Remember! Achieving nicely sculpted abs will not happen over night. Trust the journey, keep your diet clean and exercise regularly. 

 

 

 

 

 

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How to Choose the Best Personal Trainer for You

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Hello everybody!

I am back with you again after a long brake. I wrote an article about some little guiding points which can help you to choose the best personal trainer for you.

If you want to lose weight, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good trainer can help you set up a program that meets your goals and teach you the best way to exercise. 

Personal trainers are not just for Hollywood stars and the “rich and famous” anymore! Your personal trainer will motivate you, keep you on track and make sure your workouts are safe, enjoyable and effective.
Finding and choosing a trainer can be a little confusing or difficult for some people so here are some guiding points that you should consider when choosing your trainer!
1. May sound a little superficial but your personal trainers physical appearence is one of the moust important things about his knowledge, motivation and hard work. If he or she is not able to do it for him/herself why whould he do it for you?
2. Education! A personal trainer should be certified through a reputable personal training organization. The more education your trainer has, the better your workouts will be.
3. Experience. Make sure your trainer has experience, especially in relation to your goals. For example, if you’re a bodybuilder, you want someone knowledgeable in that exact area.
4. Nutrition. Your trainer must have a knowlegde about nutrition. We all know exercise without a healthy diet will not do the work. They are strongly linked together.
5. A good listener. A good trainer will listen closely to what you say and make sure he understands your goals.
6. Tracking progress: A good trainer will regularly assess your progress and change things if necessary.training styles
7. A good trainer should respect his/her job, should be informed about the new fitness trends, training styles machines etc.
8. Needs to be a good motivator! Most of the clients needs that little push from the trainer, when they feel a little lazy or without motivation.

So these are my thouths on this subject, I hope you enjoyed it (I know I made a few personal trainers very “happy” with this article)

See you very soon! :*

What’s in my gym bag

stuffxgymHey guys!

There’s a Tag going around the internet about “gym bag essentials” or by the tag name “what’s in my gym bag”, so today I’m going to share with you what’s in my gym bag, and some tips, on what should be in your gym bag! 🙂

First of all you need a good quality and spacey gym bag with lot’s of pockets, to put your jewelries, watch, phone, headset, ipod, shoe etc.

So let’s see what should be inside.

1. First of all you need your sports bra or sport top. It is important to have some nice, comfortable top, from some good material, so you can feel free to move. I’m obsessed with bright, happy colors, they are so cute.  When I work out I like to wear some tank top, I don’t really care about the brand, just to be soft and comfortable, after all I go to the gym to work out, not to a fashion show or something.

2. Next important thing is you water bottle, or shaker. I got mine from BiotechUSA, and it can be used as a water bottle or as a shaker. Very important to drink water before, during and after your workout!!! Lots of it!

3. Make up wipes, are so important. If you go to the gym strait from work, with a full make up, these wipes can help you to get rid of the majority of it. It is so not good for your skin to work out and sweat with make up, it can clog your pores, and you end up with all kind of skin problems.

4. Snacks! After your workout, it is very important to snack on something till u get home. So some raw unsalted almonds, a banana or a protein shake or a protein bar are the best options.

5. A good cotton towel! Actually I have with me 3 of them, yes 3! One little one to wipe of the sweat, another one to put on the machines from the gym, and a big one that I use after shower! So cotton towels are a must!

6. Hair refresher! For me this is so important also. If I don’t have time to wash my hair, or if I washed before, I like to refresh my hair with this great little spray. You just spray it in your hair, comb it out and dry it. Smells like heaven. Sometimes I also use dry shampoo, that’s a good and fast alternative for liquid shampoo.

7. Argan oil (Moroccan oil) is the best beauty ingredient! You can use it on your hair, face or body. I usually apply this on my whole body after the shower when my skin is still a little wet. It makes my skin so soft and hydrated.

8. Deodorant! It is so important, but please girls, do not use some heavy smelling deodorant or perfume at the gym! Maybe other people don’t like it, especially if you are going to a group class, please stay away from strong heavy perfumes! I use this deodorant from Burjois Paris, smells so so good but discreet and helps prevent sweating.

9. Shower cream/gel. Usually gyms have their own shower gel, but it is better for you to bring one of your own, especially if you have sensitive skin, or if you don’t like certain smells. I use this Burjois shower gel, smells like heaven!

10. Hair ties are a must if you have long hair, like I do. You can’t work out with your hair in your face or on your neck, so bring with you some hair ties, hair slide and bobby pins.

11. After my shower when I’m dressed up, I like to use this wonderful smelling Victoria’s Secret body mist. Mine is called Pure Seduction….so do I have to tell you more about it? 🙂 I love this smell! Sometimes people tell me I always smell like candy and flowers, I don’t know if this is bad or good, but I like it J

12. Lip balm is also good to have with you. After your work out you can have your lips dried out, so use some good quality as natural as possible lip balm. Mine is in bloody orange… the best I ever used.

13. Bubble bath gel/ shower gel. When I go straight home from the gym, sometimes I like a relaxing bubble bath. This bubble bath gel I got from my girls from the gym, and I adore it. It is from Sefora and it smells like real chocolate! Do I have to say more? I don’t think so  🙂

14. The most important thing from a gym bag, are the shoes. I change my shoes often, but today I have my Adidas very comfortable shoes with me. A gym shoe has to be light, comfortable, good material, and of course in your favorite colour.

15. I always have with me my cell phone with head phones, so I can listen to the music when I’m working out, but also to prevent all stranger guys talking to you while you work out. This way you show them you are busy with your music, so probably they will go away….or not hahah.

16. I always have with me hand sanitizer. I know they have their own sanitizers but I always wash my hand and pure some of my own stuff.

17. For bottoms sometimes I wear running shorts, sometimes leggings, it depends on what kind of exercises I’m doing or what kind of class I teach. I don’t like to overheat, so I try to wear as minimal amount of close I can without revealing anything 🙂

So that’s it, these were my essentials; I hope you enjoyed it, and I could help you with some ideas if you are a beginner or new to the gym.

Have a wonderful day, see you very soon! :*