Physical Fitness Exercise Programs

I am very active and enjoy helping others learn how to be motivated about physical activity and fitness. I’m wondering if anyone out there has any advice on how to begin a new career in the fitness industry? I do not have any certifications yet, I am literally starting at square ONE. But the online resources do not seem 100% reliable, and some even seem a bit shady. Can you tell me what certification programs are legitimate and how much I should expect to pay for each certificate?

Also, if you are a fitness instructor, do you feel as if the industry is sturdy enough to make a career out of instructing? Or do you have a secondary job to help bring in more income?

More details: I am interested in group fitness, pre/post natal exercise, children’s fitness, and nutrition/health.

Thank you so much for any advice you can share!!

Get a 4 year degree, become a registered Dietitian, and get Certified as a Strength and Conditioning Specialist.

I currently weigh 265 pounds, in january of this year I weighed 297. I lost a good 15-20 pounds in the first month of dieting, at that point I added in a rigorous exercise program including high intensity cardio and weight lifting. The weight loss slowed down considerably, partly because for a month I wasn’t doing as well on my diet. It’s now been 3 months and I’ve lost a little over 30 pounds, though I will say only 2 of those months was I doing a good job, so I lose about 15 pounds a month.

This past week I’ve bungeed around 265, I MAY have lost a pound or two but since I weigh myself more often than I probably should (once in the morning and once at night to get a handle on the natural weight fluctuations of my body) I get frustrated with the lack of forward progress.

I work out 6-7 days a week for at LEAST an hour, more often than not 90 minutes. I can tell that I’m making progress in my health as I’m slimming down and the weights I lift get bigger and bigger, but I just don’t see the scale move as much as I’d like. I know I’m probably losing fat and gaining muscle but I’d still like to see the scales move a little more. I eat 1600-1800 calories a day.

Is there anything I can do to make the scale move a little faster?

You’re doing well - don’t give up!

Well done on cardio and weights, this will speed up your fat loss.

However, you must appreciate that by lifting weights you are putting your body in an anabolic state i.e. you will produce extra muscle. Since muscle weighs more than fat, this could be the reason why the scales are not moving as much as you like. Despite the fact you are losing "x" amount of fat, you are producing "y" amount of muscle.

Perhaps stick to low intensity weight lifting (high reps, low weight) and mix your cardio up, rowing and running are especially good.

You say you are eating 1600-1800 calories per day, these need to be low simple carbs and high in protein and fats. Take a look at your diet and see if this is the case, and try and split your daily calorie intake into 6 portions throughout the day to maintain your metabolic rate. An example day:

Breakfast: 150g low-fat yoghurt, banana, 40g bran flakes & green tea
Snack: Apple
Lunch: Tuna salad with brown rice (70g)
Snack: Celery w/ 50g low fat cheese
Dinner: 130g baked salmon, 1 sweet potato, 75g garden peas, 2 scoops sorbet with raspberries.

Good luck!

1.
Encouraging, and teaching your family the importance of exercise and healthy diet is an important part of your own personal fitness program. (1 point)

* True
* False

2.

Thirty minutes of physical activity a day can improve your family’s health and can help to bring you closer together.

(1 point)

* True
* False

3.

Most people that participate in physical fitness do not enjoy encouraging their family members to get involved with them.
(1 point)

* True
* False

4.

Obesity begins in the home.
(1 point)

* True
* False

5.

Most Community Centers cater to teenagers who need a place to “hang-out.”
(1 point)

* True
* False

6.

If you feel that your family needs a fitness “makeover” you should encourage them to change immediately.
(1 point)

* True
* False

7.

Encouraging a walk after dinner can be a way to help your family members engage in physical activity.
(1 point)

* True
* False

8.

Most Community Centers offer family activity events, health fairs, and education.
(1 point)

* True
* False

9.

Most people who do not pay attention to their health have spent a lifetime of working out and should take a break from physical activities.
(1 point)

* True
* False

10.

Poor lifestyle habits take time to change.
(1 point)

* True
* False

Take your own tests.

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Im a 19 y/o and I just ordered p90x.
I am not necessarily looking to lose weight. I play a few sports in college, but I’m still not very physically fit. I injured my back/side in volleyball and then ended up resting too long and now my once fairly strong core is soft and weak. I have a large belly for my slight, tall frame now, thats basically the only fat I want to lose.

1.)I was just wondering if I needed to follow the diet plan in order to get good results. I eat ALOT, and my favorite foods are meat, potatoes, fruit, and basically… any junk food. :\ I have always eaten this way, and I used to be able to stay "skinny" with occasinal exercise.

2.)Also, I hear that alot of women do the "lean" track. Is this really the best way to go? I definately don’t mind having some muscle as a collegiate athlete.

3.) I also should be running some during this time, because one of my sports involves alot of running. How should I work this in? Will I be able to do the p90x in the morning and run at night, or vice versa?

any other tips for me?

1. Yes, you should try to follow their nutrition plan for best results…I’ve been through the program 3x and didn’t do the nutrition part and didn’t get as good of results as I could have (I just HATE structured eating plans)…I did lose some weight though (which was my desire) and gained muscle and strength…you’ll need to eat more healthy than meat, potatos, and "junk" if you want decent results. That food may not cause you weight gain (now) but it’s also not the fuel your body needs to build muscle and get you through the workouts at peak performance…make your eating more healthy and save the "junk" as an occasional treat (permanently)…just because something doesn’t cause weight gain, doesn’t make it healthy…your body doesn’t get much benefit from a lot of that stuff (I love it too, I just know it’s not what my body needs to perform properly)…

2. I did Classic the first time, Lean Doubles the second time, and Classic the third time…Lean just takes out one strength training day (if I remember correctly) and replaces it with core work I think…

3. It’s an intense workout plan, don’t overdo…if you feel you can do it and run, then you’d be on the "doubles" plan and just going running insted of using the cardio DVD as your 2nd one of the day…give yourself a week at least of working just the program, before you decide if you want to add another workout (the workouts themselves are right about an hour, except yoga which is 90 mins).

My grandparents are devout Seventh-day Adventists and believe that Saturday is the Sabbath. They follow the Jewish law of sundown to sundown, and militantly so. This has always been an issue for me because although I am not an atheist or agnostic, I’m much, much, much more apathetic than they are and they are not okay with that.

I am graduating from college next May, and the commencement exercises are on a Saturday. I emailed my grandmother and let her know that commencement will be on a Saturday, I will be participating, and I would like for her and my grandfather to put aside their misgivings and be there as well. I didn’t say it, but this will probably be the last big event they will be alive for. I don’t plan to get married anytime soon and I will be continuing on to a 7-year graduate program and do not expect them to live that much longer.

She returned my email this morning, saying, "I love you too much to jeopardize my covenant with the Power Tower of my life, my Savior and your Savior, our Lord Jesus, by doing my pleasure (and it would be a pleasure!) of attending your Graduation on God’s Holy Day, and forfeit His promises-part of the covenant."

At this point, I’m not sure I want them there anymore. I want to be able to enjoy my graduation, not have it weighted down by their glaring disapproval. But if I don’t reply with something, she will think I hate her (it’s happened before). So I’m trying to find some Bible verses which support my perspective: that commencement exercises do not violate the Sabbath, because they are a celebration of a job well-done, not a party.

All I’ve got so far is the verse in Mark: "And he said unto them, The sabbath was made for man, and not man for the sabbath:"

Any other verses you might suggest? My Bible knowledge is incredibly lacking.
… Okay, first of all, Adventists ARE Christians. This is not an argument against Adventists.

I’m not trying to upset my grandmother, I just want to explain to her in her language why I will be at my own graduation.

She does not respond to reason. Her idea of logic is anything that springs from the mouth of the Bible, not anything from the mouth of man.

I wasn’t trying to start a flame war of Adventists. I just want some verses (or places to look) which support my perspective, please.

I am not sure there is wisdom in arguing with them, for while the SDA serve the law, I believe they still know they are saved by grace

However you coulkd try

Galations 5: 4 You have become estranged from Christ, you who attempt to be justified by law; you have fallen from grace. 5 For we through the Spirit eagerly wait for the hope of righteousness by faith

I need to outline a great strength training routine because I’m trying to lose 14lbs by the end of May. I am 5′5 and weigh 175lbs right now. What exercises and string training should I do/use and how many reps and sets are good. I joined Gold’s gym so I’ll be using their equipment. I also need to know how many times a week I should do this.

1st of all, a healty diet is everything, losing weight is 20 percent workout and 80 percent diet, ask any diet doctor, any workout expert, they will tell you the same thing, if you are serious about weight lost, follow this:
1- cut sugar and sodas out of your life. There is nothing beneficial in sodas. and sugar that you consume in food and drinks are not needed.
2- if you joined Gold’s gym and you wanna tone up but lose weight at the same time, join the classes they offer, not only the classes they offer will be a regular routine work out for you , they are also designed to meet your specific needs.
3- make sure to stay away from certain food, for example anything fried, or if it has a coloring in it to make look preety, anything that has artificial sugar.Basicly if it grows in nature eat it, if its man made don’t eat it.
4- you weigh 175 lbs, that means you need to consume 88 oz of water everyday.
5- don’t drink anything but water and organic fresh squized juices but not all juices are good for you •Vegetable juice. It has less sugar and fewer calories than fruit juice, and it’s packed with vitamins. For example, tomato juice contains lycopene, which lowers your risk of prostate cancer, beet juice help reduce blood pressure, and the pulp from fresh veggie juice is packed with fiber to control your hunger.
•The healthiest fruit juice is pomegranate. It may be high in sugar and calories, but it also contains tons of antioxidants, which protect brain function and prevent cancer. Then there’s cranberry juice, which is packed with heart-healthy vitamin C. The chemicals in blueberry juice protect against age-related conditions, like dementia and Alzheimer’s disease. Drinking cherry juice after your workout helps reduce exercise-induced muscle pain.
•So, what about orange juice? It has the fewest antioxidants of any juice. OJ is packed with immune system boosting vitamin C, and is often fortified with bone-strengthening calcium and vitamin D. However, you’re better off eating a whole orange.
•On the flip side – watch out for apple juice. One cup can contain as much sugar as some candy bars. The smooth move: Dilute it with an equal amount of water or sparkling water. Get the cloudiest apple juice you can buy. It has the most nutrients.
•Finally, avoid juice “cocktails”. Experts say that anything called “cocktail” or “juice-flavored” contains very little real juice. The main ingredients are usually water and high-fructose corn syrup – and they’re virtually identical nutritionally to full-sugar soda , and 1 glass of organic whole milk after a workout to feed your muscles and bones.
6- don’t starve yourself, your body will automatically switch to defense and store all the fat you have in your body for survival.
7- workout daily
•Daily exercise helps you burn more calories. In one new study, researchers found that any exercise will trigger your heart to pump 28% more blood for up to 17 hours – compared to if you didn’t work out at all! That means your body will keep burning calories long after you’ve finished exercising. For example, a few push-ups each morning could mean 300 extra calories burned each day or about 30 pounds each year.
•It’ll help you fight cravings. This may sound obvious, but studies have shown that the more you sit still, the more you’ll be tempted to snack. So exercising for just a few minutes will literally distract you from eating. In fact, one study found that chocolate lovers were better able to resist their urge for a chocolate bar for several hours following a short 15-minute walk.
•Daily exercise will give you more energy to KEEP exercising. That’s because every time you work out, your body releases hormones which boost your mood and reduce your stress. In one study, chronically fatigued volunteers reported feeling more energetic for several hours following a daily 20-minute walk. The key word there is “daily” because when volunteers stopped their routine - even for just a day – they felt their sluggishness return.
•Daily exercise will keep you more consistent in life. Basically, research shows that consistency in your workout will rub off in everything else you do. So you’ll be less likely to skip doing daily chores if you make exercise as routine as a morning cup of coffee
keep these in mind
•Mistake #1: You run – even though you don’t like running. Or you force yourself to spend 30 minutes on the stationary bike – even though it’s your least favorite machine at the gym. No matter how many calories an activity promises to burn, if you don’t enjoy it, you’ll be less likely to do it and your weight-loss goals can suffer. Here’s an example: Let’s say you burn 300 calories every time you exercise – but you dread it so much that you skip one session a week. If you did this for a year, you could gain about four pounds because you skipped all that exercise! So whether it’s hiking, walking or basketball, choose an activity you ENJOY.
•Mistake #2: You read during yo