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When we’re traveling for work or pleasure, it’s often the case that fitness takes the back seat in our priorities. More pressing concerns come to the fore, while your health and well-being become an afterthought to restart when the “time is right.” However, you may find that the time is never right. One day of neglecting your wellness turns into a week, and then a month. 

Before you know it, you’re struggling to fit into your pants. You’re feeling uninspired and always tired, and you’re generally struggling to do the things you used to. But it doesn’t need to get to that point. Here’s how to keep in top shape and health when you hit the road.

  • Get a hotel with a gym

The absence of a gym nearby might be one of the reasons you’re procrastinating your fitness routine till when you get back. But when you’re off for extended periods, our personal trainer San Diego advises you consider getting accommodation at a facility with an in-house gym. This will give you greater incentive to work out since it’s right there.   

But not just any gym. Our experts recommend this checklist:

    • Choose one that offers variety: A few weights and two treadmills alone may not cut it, depending on your fitness goals. Generally, you want a hotel gym that mixes it up in terms of strength and cardio, for instance. 
  • The right gym should be clean and space efficient too. You don’t want to be bumping into sweaty guests in a stuffy room

Be sure to call ahead to get a feel of their fitness options and amenities. Of course, it always helps if you can work out to beautiful scenery. 

  • Pack a resistance band 

Fitness-minded enthusiasts never lever home without it. It’s a priceless fitness tool more so if you spend much of your time swinging across multiple destinations. Portable, lightweight but just as effective as any weight, resistance bands are a traveler’s best friend. 

They allow you to still get in those muscle-busting moves, proving a great option to get by in place of dumbbells. A few ideas from our San Diego personal trainer to give you a full body workout via resistance bands includes: 

  • Band squats and thrusters for your legs
  • Work your core via band planks with rows or band Russian twists
  • For your arms, band bicep curls should do the trick 
  • Band reverse fly and shoulder press for your back and shoulders
  • Get your chest into the action with banded chest presses and push-ups
  • Join a local fitness class

Working out alone can be uninspiring and demotivating, for most people anyway. There may be little reason to put in that extra rep or run when there’s no one to push you to your limits. Heck, it may even be an uphill task to just get your foot through the gym door. Moreover, it can be challenging to hold yourself accountable when no one’s watching or rooting for you. 

So we advise you to sign up for a local fitness class in your area, which may also help you in terms of creating a structure and routine for your workout. Besides, it’s also a great way to meet the locals, experience the culture, make some new friends and beat the loneliness that comes with being on the road for too long. If you’re in or traveling to California, be sure to drop by our gym in San Diego to sign up for a fitness class. You’ll get to be part of an awesome community that’s more than just a fit fam. 

  • Get enough shut-eye

Too many things to do, so little time. Sleep may not be the last thing on your mind when you’re traveling. Be that when rising early to catch the sunrise over a turquoise paradise, or partying into the wee hours to the local samba, sleep may take a hit as you make the most of a possibly once-in-a-lifetime experience.

However, skimping on sleep can lead to serious health issues, more so when it becomes a habit. You may struggle with your mental well-being and your cardiovascular function may soon follow as well. To get enough sleep when traveling, our female personal Trainer San Diego offers a few words of wisdom: 

  • Watch the alcohol- and caffeine- leading up to bedtime
  • Bring a travel pillow as well as earplugs and headphones to cozy up with ease
  • Work out regularly- light stretches can work- to avoid sleep disruptions from travel inactivity.

Remember, you can’t do everything in one day. Spread out your activities so you don’t bite off more than you can chew. 

  • Have a chat with your doctor

You’ve saved up all year and you’re over the moon about your trip to the Dalmatian coast. Once there, you’re feeling under the weather and your paradisiacal holiday ends up being anything but. Getting sick on a trip you’ve been waiting for so eagerly sucks, and that’s why you need to get a checkup from your physician before you take off. In particular, find out if there are any recommended vaccinations where you’re headed.

Our personal trainer San Diego also emphasizes prioritizing a healthy diet leading up to your travel. Eat lots of multivitamins and drink plenty of water so that when the time comes, your immunity can stand up to the challenges of a new environment. 

You need a plan

Why do most travelers battle to keep fit and healthy whilst on the road? Because they are not guided by a routine or an elaborate travel plan. Our San Diego Fitness experts have one neat trick to help you out in this regard. You may have a travel itinerary to guide your travel, and you could borrow a leaf when creating a fitness itinerary if you will. At your points of travel, have 10 to 15 minutes set aside to get your workout in. Target different muscle groups each day, try shooting for 2, and preferably work out at either end of the day. With a structure in place, it becomes easier to stay healthy and in shape during travels.

To compound or not to compound? That is the question. At least for anyone targeting muscle growth, but is caught on the fence between compound and isolation exercises. The endless debates about what exercises spur muscle growth continue to rumble louder every day. We get tons of questions at our gym in San Diego, with muscle seekers turning to us for counsel on the best path to take. To put this issue to bed, once and for all, we deep dive into the world of compound vs isolation. If you’re at this crossroad, welcome aboard as we pick apart what each brings to the table so you can make a more informed choice. Let’s get going!. 

So what are compound exercises anyway? 

Compound exercises work to simulate everyday movements, in accordance with how we use muscles daily. They are multi-joint exercises that bring several muscle groups into action at the same time. 

Examples in this category encompass: 

  • Push-ups 
  • Pull-ups
  • Deadlifts 
  • Squats

What about Isolation exercises? 

Isolation exercises, on the flip side, target just a single muscle group at a time. Because of this, isolation exercises tend to get a bad rap, but they can make for really good strength training options too as you’ll soon discover. 

Some examples include: 

  • Calf raises 
  • Leg extensions 
  • Triceps extensions
  • Bicep curls

When compound exercises are more appropriate

A personal trainer San Diego will, without a moment’s pause and almost by reflex, tell you to straight-up go for compound exercises if you’re a beginner looking to set up your foundation. That’s quite understandable when you consider the following about compound exercises: 

  • They enable you to work with greater loads

Challenging multiple muscles at the same time is key to building your overall strength, and expanding your energy reserves. Your body’s testosterone production is higher when you work several muscles compared to just focusing on one.

Testosterone is the hormone responsible for skeletal muscle and muscle mass growth at large, and the more of it your body produces, the stronger and bulkier you’ll get. Compound exercises, therefore, accelerate muscle growth faster, enabling you to take on greater loads progressively. It’s for this reason that they earn favor among many fitness enthusiasts and experts. 

  • Compound exercises are functional and time-efficient

Compound exercises often reflect and train everyday movements like squatting, reaching for things, and more. Thus, they double up as excellent options for functional exercises that will ease your daily life. This overall strengthening adds to your ability to lift heavier weights over time. 

What’s more, as opposed to performing exercises targeting muscle groups one at a time, compound exercises enable you to get them all in one sweep, so to speak. This means you can work on building several muscle groups simultaneously so you’re out of the gym quicker. 

  • Core strength improves which is great for strength training

Most compound exercises challenge your core, which means your:

  • Obliques
  • Hips 
  • Deep stomach muscles (Beyond your six-pack)

Compound movements make your spine and core more stable, giving you a nice and strong pivot which is key to improving your posture and overall enhancing the effectiveness of all other workouts you perform. This is why you may have heard your female personal trainer San Diego emphasizing like a broken record that compounds are the foundation of any muscle-building regime. 

Where isolation exercises come out tops

Just because compound exercises are more popular for muscle growth doesn’t mean isolation exercises have nothing to offer. They more than pull their weight, often helping to correct what compound exercises might have missed, and here’s how: 

  • Isolation exercises are great for correcting imbalances

When you overuse certain muscles and others go neglected, may be due to an uneven workout routine or the nature of your job perhaps, muscle imbalances or weaknesses can set in. These imbalances can also be down to: 

  • Injury
  • Bad posture
  • Inactivity 

In such cases, our San Diego fitness experts may point you in the direction of certain isolation exercises, the exact nature of which will depend on what opposing muscle groups require more targeting. An improper form could also be the cause of muscle imbalances, so you may need to consider getting yourself a professional trainer. 

  • They keep you building muscles through injury 

Because you’ve torn a tricep doesn’t mean you have to take a raincheck on your workout routine in its entirety, and that’s the beauty of isolation exercises. You can still preserve some of the gains from your workout, as you continue to build muscle growth in unaffected muscle areas while you nursing your injury or as you give overworked muscle groups some time off. 

What’s more, isolation exercises are great for wetting your feet and feeling your way into a regime as you concentrate on technique and good form by reinforcing supporting muscles. This can help prevent injuries and muscle imbalances in the first place. 

  • You’ll never miss a muscle again and you’ll get past strength plateaus 

Compound exercises can leave certain smaller muscle groups on the sidelines. For instance, if you’re performing rows or pull-ups, your biceps, although somewhat in the heat of the action, aren’t being properly worked. 

To channel a lot more intensity and volume their way, isolation exercises such as curls are certain to give your biceps proper attention. Consequently, this also means isolation exercises become key if you have really specific muscle groups in mind that you’d like to develop or strengthen. Moreover, isolation exercises are essential to getting past your strength plateau if your training is stuck in a rut. 

And the winner is… 

Given all we’ve learned today, it suffices to say that if compound exercises are the foundation of your power, isolation exercises are your muscle-building partner. It’s not really a question of compound vs isolation rather a well-balanced, muscle-building approach is about compound and isolation. Although, depending on your specific goals, you may find yourself advised toward one side or the other. Let an expert San Diego personal trainer come up with a balanced compound plus isolation regime to get you the all-around burgeoning physique you’ve always dreamed of. Or, build specific muscle groups you’d like to steal the show. Contact us today. 

Your overall health, physical fitness, and quality of life may all benefit from regular physical activity. Your chance of developing chronic illnesses including type 2 diabetes, heart disease, several cancers, depression and anxiety, and dementia is also decreased.

Impact of Chronic Diseases:

  • Six out of every ten Americans have at least one chronic condition.
  • Approximately 133 million Americans are affected by chronic illnesses.
  • People with coronary heart disease number 12.6 million.
  • 17 million persons worldwide suffer from diabetes.
  • 107,000 people receive a new colon cancer diagnosis.
  • Hip fractures affect 300,000 people each year.
  • High blood pressure affects 50 million individuals.
  • Over 108 million individuals are either obese or overweight.

Economic Cost of Chronic Diseases:

  • Chronic illness accounts for 90 percent of the $3.3 trillion spent on healthcare in the United States each year.
  • More than 75 percent of all health care expenses are attributed to chronic illnesses.
  • Cardiovascular illness is one of the most expensive, costing $350 billion every year.
  • Diabetes costs the United States economy $176 billion in medical expenses.

Reasons for Rising Chronic Diseases:

  • Tobacco use and secondhand smoke exposure
  • Poor nutrition, including a lack of fruits and vegetables and high salt and saturated fat intake.
  • Physical Inactivity 
  • Excessive alcohol consumption.

Role of exercise in Chronic Disease Management:

Aerobics:

Aerobic Exercise increases your heart health, and endurance and can also help you lose weight.

  • Walking, jogging, and running
  • Cycling
  • Swimming
  • Hiking
  • Team or individual sports that involve running
  • Dancing
  • Household chores like yardwork

Strength exercises:

Strength exercise can increase muscular endurance and strength, making daily tasks simpler.

  • Full body or muscle-specific exercises using free weights or machines
  • Squats
  • Crunches
  • Medicine or stability balls
  • Calisthenics

Flexibility exercises:

Flexibility exercises help you have a full range of motion in your joints and may lower your risk of falling.

  • Upper and lower body stretching routines
  • Yoga
  • Tai chi
  • Arm and leg raises

How much physical exercise is required?

For Adults

  • Every week, engage in at least 150 minutes of moderate-intensity aerobic activity.
  • At least two days each week, engage in muscle-strengthening activities.

Kids

  • Every day, engage in 60 minutes (1 hour) or more of physical activity.

Tips for Getting and Staying Active

  • Instead of driving to neighboring attractions, walk.
  • Invite your friends and family to join you in your physical activity!
  • Begin gradually and slowly increase the time and frequency.
  • Plan physical activities for specific periods of the day or week.

Chronic Diseases cured by Regular exercising:

Diabetes

  • Exercise on a regular basis can help insulin work more efficiently to reduce your blood sugar.

Asthma

  • Exercise for asthma can reduce the frequency and intensity of asthma 

Backache

  • Regular low-impact aerobic exercises can help your back become stronger and enhance muscular function.

Arthritis

  • Exercise can assist preserve muscular strength in the afflicted joints, lessen stiffness in the joints, and minimize discomfort.

Cancer

  • Cancer survivors can benefit from exercise by becoming more fit and by improving their quality of life.

Dementia

  • People with dementia may benefit cognitively from exercise.

Regular exercise allows you to enjoy more of your life and be disease-free.

With so many various types of exercise available, deciding which one is best for you and your goals can be difficult. You might be wondering if you should do Low-Intensity Steady State (LISS) cardio or High-Intensity Interval Training (HIIT) cardio to grow muscle and burn fat (HIIT).

To answer this, you must first know the distinctions between LISS cardio and HIIT cardio.

What is LISS Cardio?

LISS, or low-intensity steady-state cardio, is a kind of aerobic (“with oxygen”) exercise. LISS is generally conducted at a constant tempo for 30-60 minutes with little variation in speed or intensity. 

 

Advantages of LISS Cardio Training

  • Less strenuous 
  • Lower chance of injury
  • Improved early fat burn

Disadvantages of LISS Cardio Training:

  • Extended sessions
  • Less motivated to exercise
  • Only burns calories during exercise

What is High-Intensity Interval Training (HIIT)?

HIIT is an abbreviation for high-intensity interval training, which requires building up a sweat rapidly through short bursts of intense exercise, then resting for a slower recovery time before repeating the practice.

Advantages of HIIT Training:

  • Sessions that are shorter
  • More effective for long-term fat loss
  • Aids in muscle retention

Disadvantages of HIIT Training:

  • More strenuous on the body
  • Increased recovery time
  • Intimidating for newcomers

The Primary Distinctions Between LISS Cardio and HIIT

Intensity of Activity

           LISS:

  • LISS cardio is significantly less intense than HIIT training.
  • This corresponds to 60-70 % of your maximal heart rate.

           HIIT:

  • A HIIT exercise is designed to push you to your maximum tiredness level.
  • This would include executing as many reps of each exercise as feasible with maximum intensity.

Duration of Activity

          LISS:

  • LISS cardio is often significantly longer than HIIT cardio since you are exercising at a pace that you can maintain for long durations.

          HIIT:

  • HIIT, on the other hand, is significantly shorter in duration since you are training at a pace that cannot be sustained for more than 30 minutes.

Calories Burnt

  • According to studies, doing a HIIT session burns more calories than doing LISS exercise for the same length of time.

Which is Better – HIIT OR LISS?

If you find yourself missing exercises because you’re afraid of the hour-long jog, consider HIIT. If you dislike the intensity of HIIT, try LISS. However, it is a good idea to practice both on alternate days and cycle between the two so that you can get the advantages of both.

Maintain adequate recovery time, remain hydrated, and have fun!

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With toned abs, biceps for days, and an amazing physique that’s always in prime superhero shape, it’s a no-brainer why Chris Hemsworth is the dream of every gym-goer. 

The Marvel actor’s huge muscles and acting chops have earned him international stardom, and if you’re wondering just what makes him thick, pun intended, read on to uncover Chris Hemsworth’s workout routine and diet plan. 

Long-time personal trainer and close friend Luka Zocchi was kind enough to spill the beans, giving us a rare peek behind the curtain of the Avengers star training. Our talented Personal trainers San Diego were on hand to curate these revelations, putting together this exclusive Chris Hemsworth workout plan and diet that’ll turn you into Thor. It’s a 5 day-a-week program that, we must warn you, isn’t for the faint of heart. 

Eat like Thor. The diet plan: 

The Aussie actor’s diet plan has varied drastically over the years depending on his roles. However, we bet you aren’t here to learn how he slimmed down to fit characters in Rush, rather you’d like to know how he gets his Thor body, which by the way he maintains by fueling on 4,500 calories a day. 

Here’s what his on-set Chef, Sergio Perera says the big fella eats on the daily. 

Morning:

  • On most mornings (typically around 7 or 8 AM), the dashing star kicks things off with a green power shake protein.
  • He switches up his starter meal either for an almond banana shake or frozen & raw cacao berry shake spruced up with a touch of dates, chia seeds, and coconut oil on Thursdays and Fridays respectively. 
  • Hemsworth follows up his 8 AM meal, with 2-3 fried/poached/scrambled eggs at 10 AM, alternatingly paired with wholegrain toast, savory porridge, warm spinach, and fresh berry yogurt on other days of the week. 

Afternoon: 

  • He hits the gym at 12 PM on most days for just an hour, then proceeds to a post-workout shake comprising of BCAAs, Vitamin C, ice water, and vegetable protein 
  • At 3 PM, he opts for 8oz grilled chicken on Monday, complemented by rocket salad, salted apples, nuts, and crispy sweet potatoes
  • On Tuesdays, he goes for steamed rice (half a cup), grilled pumpkin, and 8oz eye filet,
  • Meanwhile, Chris’ Wednesdays (3 PM) are for a homemade frozen green bar encompassing, cucumber, pumpkin, cauliflower, and bee pollen, all blended into one magical concoction 
  • At 4PMs on Thursdays, he switches it up with dried fruit accompanied by a snack of nuts and beef jerky. That is preceded by wild rice pilaf, vegetable salad, and 6oz grilled ribeye steak at 2 PM
  • On Fridays, Chris digs into steamed rice once more, and sesame chicken salad consisting of pickles and sprouts

Evening: 

  • Dinner starts at 5:30 PM on Mondays, with Chris sitting down with cherry tomatoes, tuna, and 2 rice crackers. He follows this up with 8oz white fish at 6 PM and yogurt-pawpaw dessert at 9 PM 
  • On Tuesdays, the Marvel star switches his appetizer for vegetable and chicken soup, followed by 8oz white fish for dinner, and BCAAs consisting of Zinc and Magnesium supplements at 9 PM. 
  • Roasted carrots and grilled lamb chops comprise dinner on Wednesdays, which he washes down with BCAAs, and honey-sprinkled yogurt 
  • BCAAs round off a dinner of baked potato, roasted brussels sprouts, and steamed snapper fish on Thursday
  • 8 oz of grilled mahi-mahi completes the Chris Hemsworth diet plan on Friday, paired with Caesar salad (non-dairy), roasted tomato, and grilled asparagus 

Chris Hemsworth Diet Plan

A word to the wise though. Everyone has unique dietary needs, so what worked for Chris may not necessarily be great for you. So let our San Diego personal trainer help you fashion a killer personalized diet plan. 

Train like Thor. Chris Hemsworth’s workout routine: 

Well, there are two sides to the coin that is the Chris Hemsworth training routine, aptly billed as the Thor workout program. 

On the plus side, it’s quick and fast and you’ll be done in just an hour. The bad news though: it’s one hour of intense physical workouts that will sap the soul out of you. Are you up for the challenge? Here goes the ultimate San Diego fitness journey that turned man into god: 

Monday:

Mondays are for abs, back and chest workouts, and here’s how the God of Thunder gets it done: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Hammer strength rows, bent-over rows, and dumbbell flyes – each 4 sets of 12 reps
  • Weighted pull-ups and weighted dips – each 5 sets of 15,12,10,10 and 8 
  • 60-second planks for 1-3 sets
  • Cable crunches, hanging leg raises, reverse crunches, and sit-ups – each between 1-3 sets of 13 reps
  • Oblique crunches – 3 sets of 12 reps for each side

Phew! That’s quite the workout for just one hour.

Chris Hemsworth Pushup

Tuesday:

Life’s too short to skip leg day, and Chris likes to get in the following on Tuesday: 

  • Hamstring curls – 3 sets of 20 reps
  • Stiff-legged deadlifts – 4 sets of 12 reps
  • Barbell squats – 5 sets of depreciating sets, namely 10,8,8,6, and 4
  • Seated leg curls and leg extensions – 3 sets of 20 reps

Chris Hemsworth Exercise

Wednesday:

It’s abs and arms days for Thor on Wednesday, when he does: 

  • Weighted chin-ups – 5 sets of 15, 12,10,10 and 8 reps 
  • Barbell French presses, cable tricep extensions, hammer curls, and barbell curls – each 3 sets of 10 reps
  • 60-second planks for 1-3 sets
  • Sit-ups, reverse crunches, and hanging leg raises – each 3 sets of 12 reps
  • Oblique crunches – 3 sets of 12 reps for each side

Thursday: 

The Aussie superstar turns his sights to back, shoulder, and chest workouts on Thursday, spanning: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Dumbbell flyes and bent-over rows – each 4 sets of 12 reps
  • Bent-over lateral raises – 3 sets of 15 reps 
  • Dumbbell shoulder presses – 5 sets of 15,12,10,10 and 8 reps
  • Lateral raises and front raises – each 4 sets of 12 reps

Chris Hemsworth Dumbell Workout

Friday:

Finally, the MCU sensation rounds off his week strongly with the following routine:

  • Barbell squats – 5 sets of 10,8,8,6 and 4 reps
  • Stiff-legged deadlift – 4 sets of 12 reps 
  • Seated leg curls, leg extensions, and hamstring curls – 3 sets of 20 reps
  • 60 second-planks of 3 sets
  • Sit-ups, hanging leg raises, and reverse crunches – 3 sets of 12 reps apiece 
  • Cable crunches and sit-ups– each 1-3 sets of 12-15 reps
  • 3 sets of oblique crunches with 12 reps per side. 

In terms of Cardio, Chris Hemsworth loves to surf. If that’s not your cup of tea, you’ll be happy to know he also does: 

  • Assault bike sprints
  • Treadmill sprints
  • About 15 minutes apiece for jump ropes, pads, and bag (cardio boxing)

Chris Hemsworth Cardio workout

The general rule of thumb is 45 minutes of cardio, although your female personal trainer San Diego may recommend otherwise to fit your goals. 

It’s no walk in the park- but it’s darn worth it!

Chris Hemsworth’s workout routine takes quite a lot of work and mental fortitude. You’re going to want to throw in the towel, and it won’t be easy but you’ll sure love your reflection in the mirror at the end of it. If you require an experienced partner to help you stay the course, our gym in San Diego has all the equipment and expertise you need. Get in touch today for your personal trainer San Diego.

The thyroid gland is a little butterfly-shaped gland located in the front of your windpipe in your neck. It produces hormones that regulate several aspects of your metabolism, including how quickly your heart beats and how quickly you burn calories.

What is the Purpose of Thyroid Testing?

Hyperthyroidism occurs when your body produces too much thyroid hormone, Whereas Hypothyroidism occurs when your body produces too little thyroid hormone. Both of these illnesses are dangerous and should be handled by a medical professional.

To avoid these problems, keep a watchful eye on any changes in your body that could alter your thyroid hormone production.

Thyroid Signs

Thyroid Problems: 10 Warning Signs

High Pulse Rate

  • Hyperthyroidism can cause an abnormally fast heart rate. 
  • Regularly engaging in activities such as jogging, brisk walking, or sports can help to enhance cardiac health.

Excessive Tiredness

  • If your heart and blood pressure are not operating properly, you may experience excessive tiredness linked to hypothyroidism.
  • Low-impact exercise has been shown to reduce fatigue in some studies.

Anxiety

  • Many people suffering from hyperthyroidism develop anxiety and become enraged without warning or have difficulty managing emotional outbursts.
  • Workouts also promote the release of endorphins, which are known to improve mood.

Gaining or Losing Weight

  • Weight gain or loss is one of the first indicators of thyroid disorders.
  • Exercise burns calories and can help you gain weight, which can help you combat a sluggish metabolism.

Aches and Pains in the Body 

  • Abnormal thyroid levels are occasionally linked to muscle aches all over the body.
  • Activities such as yoga, Pilates, walking, swimming, and riding, can help to relieve joint discomfort.

Reduced Metabolic Rate

  • Hypothyroidism reduces the resting metabolic rate.
  • Metabolic Rate can be mitigated by increasing muscle mass through strength training.

Problems with Sleep

  • You may have hyperthyroidism if you can’t fall asleep or wake up frequently throughout the night.
  • According to research, 45 minutes of moderate-intensity aerobic exercise three times per week has a significant impact on mood.

Muscle Weakness

  • Muscles can be broken down by hypothyroidism, resulting in cramping or weakness.
  • Lifting weights helps you increase muscle mass and strengthens your body.

Many types of exercise have distinct benefits for people with hypothyroidism when they are done safely.

Foods for Proper Thyroid Function

  • Kelp (seaweed) 
  • Brazil nuts 
  • Cashews
  • Sesame seeds 
  • Pumpkin seeds 
  • Spinach
  • Pasture-raised beef 
  • Cod liver oil 
  • Prawns and scallops
  • Fermented foods like coconut kefir, coconut yogurt, sauerkraut, and kombucha

So there you have it; start working out and eat these foods to improve thyroid function.

Speak to your Medical Practitioner for more information.

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Having a healthy and strong core is the key to acing every physical activity and living a fit daily life. It helps you hold your body upright while you are conducting your day-to-day activities.

Core strength helps you achieve the right posture, prevents you from experiencing back pain, and resultantly you can move around with more ease.

All personal trainer  San Diego lay enough emphasis on core stability and strength before you can advance towards accomplishing other goals. People often think that one who is physically fit has enough core strength, but that may not always be the case.

There are many people who have the best body and can do planks and sit-ups like a pro and yet do not have a strong core. If you have a weak core, your body will display signs, and you must learn to read these signs and work on them.

Here we have compiled the 8 signs that you must detect at the earliest and start working towards rectifying your core strength.

8 Signs That You Have a Weak Core

Pain in the Lower Back

Lower back pain is one of the most obvious signs of a weak core. This could cause you to incur injuries at the slightest. A strong core provides better support to your spine and prevents injuries. Moreover, you could develop a swayback posture causing discomfort and pain.

To ease your pain, you can:

  • Start by beginner’s core strengthening exercises
  • Keep a check on your posture while standing or sitting

Balance Issues

A weak core could result in poor balance. Your core muscles are responsible for stabilizing your pelvis. Having weak glute muscles could affect your balance to a great extent. Although it is difficult to detect this sign in normal circumstances, it is a very common one.

How to Fix it

  • Pilates is a great way to build balance and core strength
  • Balance it with a whole-body strengthening system

Slouching

Maintaining a good posture can be very difficult unless you have a strong core. Slouching is so natural that you might not even notice you are doing it. People are so used to slouching that they find it difficult to maintain the right posture for more than a couple of minutes. But if you manage to build a strong core, it becomes much easier, and with time the right posture becomes a comfortable one. You can try the following to keep yourself from slouching besides the right kind of exercises:

  • Assume a straight back and meditate for 20 mins every day.
  • Keep a check on your posture
  • Make sure that you indulge in stretching exercises in between your work hours.

Lose Belly

Having a taut belly is a sign of a toned core. It shows your strength besides being appealing to the eyes. Weak core muscles will have you sagging towards the ground. You can:

  • Start with some toning exercises
  • Yoga is a good option for beginners.
  • Go for a brisk run every day.

You Find It Difficult to Stand Up From a Squatting Position Using Your Core

Performing squats can often be painful and difficult for people with a weak core. Unless you have a strong core, you will have difficulty standing up without using your hands. You might also break the bend and hurt yourself. There are no shortcuts, and you must:

  • Get into the habit of regular workout sessions to strengthen your core.
  • Not get into vigorous exercise right away.

Sagging Spine

Try lying down on the floor, keep your hands beside you, and see if you can lay straight for a while without feeling like your spine is sagging downwards the ground instead of maintaining a straight line.

 This happens when your core is not strong enough to maintain a posture and give in to the slightest gravitational pull. It could also pave the way for several spine-related injuries and diseases.

You Find it Difficult to Conduct Everyday Activities that Demand Strength.

Several everyday activities require you to put on strength. While some may perform them with ease, some find it extremely difficult and might injure themselves doing the slightest of the jobs. Not being able to do these tasks is a major sign of a weak core, and one must take this hint quite seriously.

Difficulty in Walking Upright

You may not have noticed how you walk, but if you pay attention to your posture and how you move, you might discover the truth about your core strength. A person with a strong core walks without swaying their hips or upper body.

 As we already mentioned, when your core is not strong enough, you will find it difficult to balance while walking. It will also make you assume the wrong posture when walking. Resultantly you cannot walk upright.

Fixing the Weak Core Problem

The above-mentioned 8 signs are not to be ignored, and if you can trace more than 5 signs in yourself, it is time you hire a San Diego personal trainer and get into a systematic training regime. Know how to fix your core easily.

Core Strengthening Exercises

To get you started, we have made a list of exercises that every Gym in San Diego swears by:

  • High plank
  • Reverse crunch
  • Bird dog crunch
  • Glute bridge
  • Superman pulls
  • Plank knee crosses

Do the Exercises Correctly

When a workout is done wrong, it can further harm your posture and core. Therefore, it is best to get one of the personal trainers in San Diego who will help you get the right exercise and ensure the best success rate.

Maintain a Regime

You must be consistent in your workout regime. Do not give up easily. It is going to be quite difficult the first 7 to 10 days, but with time you will get used to it and thank yourself.

Maintain a Healthy Diet

Remember that you will be putting your body under enough physical strain. To recover from it and also to support your goal your body needs adequate nutrition. Make sure that you follow a healthy diet and get 8 hours of sleep. Always consult with a fitness trainer san diego or wherever you may be to ensure you are following the best protocols.

A strong and dynamic core is the dream for every fitness freak out there. There are many ways to build a strong core and even achieve the much desired six packs abs. But you must be strategic with your workout. Just planks or crunches cannot help you get what you are looking for.

Every personal trainer San Diego recommends that you undertake a group of effective exercises to work your core. In that way, you are not straining your body with the same exercise over and over. 

With a plate of balanced exercises, one makes sure that besides the core, other little yet significant muscles are also getting worked up. Selecting the right exercise is of utmost importance. Do not blindly follow any regime and come up with an arbitrary set of exercises. Look for ones that will work your core and target muscles like:

  • Obliques
  • Glutes
  • Rectus abdominis
  • Transverse abdominis
  • Erectors

All these muscles come together in giving you strength and the best shape possible. A stabilized core is a blessing to your entire body.

Whether you are an athlete or a model, a strong core serves everyone fine. That is why every San Diego Personal trainer emphasizes these exercises. If you are still trying to get that abs and not sure which exercises will work for you. We have compiled the best exercises that will suit almost everybody. Therefore, without further ado, let us look at them individually.

Planks

Planks are a basic exercise for any ab strengthening regime. It is even recommended to people who are just starting to focus on the core. Thus, it is not very difficult but there are different kinds of planks and as you go about exploring them, each will create more tension and become more challenging.

However, make sure that you do not start with the one that is the most rigorous. If you are confused about which one to choose, you can always ask a male or female personal trainer San Diego and get the best suggestion.

Here is how you do a simple plank

  • Face down the floor with your toes and forearm touching the ground.
  • Make sure that your elbows are proportionally under your shoulders and not wide apart.
  • Derive strength by engaging the abdominal muscles.
  • Draw your navel toward your spine and keep the torso straight.
  • Keep your body rigid and do not sag.
  • Hold the position for 10 seconds.
  • Release
  • Increase the hold time gradually.

This is the simplest way to plank but there are several variations that your San Diego fitness trainer might introduce to level up the challenge. Some of the other planks are:

  • Elbow plank
  • Knee plank
  • Side plank
  • Plank with arm up
  • Side to side plank
  • Plank walk down
  • Plank jacks

These are very similar to your basic planks but only more testing for your body.

Hollow Hold

The hollow hold is an essential position for athletes. It is very efficient and can help you achieve the right core strength and the correct posture. The idea behind this exercise is to flex your abs. Despite being a somewhat tough exercise, it will not take much time to master. 

This is how you can perform hollow hold:

  • Lie on your back and lift your feet on the floor
  • Bend your knees at a 90-degree angle.
  • Squeeze your abdominals
  • Pull your ribs towards your pelvis
  • Keep your back gently toward the floor and keep your legs up in the air.
  • Slowly lower your leg off the floor and return to the first position.
  • Repeat.

Pallof Press

Pallof press helps you build your core muscles with the help of a band or cable. The strength comes from pulling the cable or band. You must brace yourself before pulling it and stay kept in the position. You can also make this exercise tougher by kneeling on your knees.

Dragon flag

The dragon flag is an advanced core exercise responsible for great core strength. There are several benefits related to this exercise.

Follow the given steps to perform dragon flag

  • Lock your arms in an overhead position. It could be on a bench or just grip some stable object overhead.
  • Contract your torso and pull your legs up like you would in a reverse crunch.
  • Maintain a rigid body and do not bend your hips.
  • Pointing your toes will help you maintain proper body alignment.
  • Lift your legs completely.
  • Now, slowly lower your legs without any body part touching the bench except the upper back and shoulder.
  • Let your hips be suspended just over the bench.
  • Repeat as possible.

Gator Rolls

If you know and have mastered your hollow holds, you can take it a level higher with gator rolls. This is a favorite of personal trainers San Diego.

And this is how you do it:

  • Get into a hollow body position.
  • Raise your arm over the head to roll over.
  • Squeeze your core and glutes
  • Switch the arm after rolling over.
  • Begin a new set.

Russian Twist

Russian Twist effectively builds your shoulders and core. It helps with rotational movement and can be a great workout for athletes. It may look simple but requires a lot of support and strength. Every gym in San Diego will have at least a couple of members who absolutely love Russian Twist.

The best way to do it is:

  • Keep your knees bent and lift your feet from the floor.
  • Root into your sit bones.
  • Straighten the spine at a 45-degree angle so that it makes a V-shape with your thighs and torso.
  • Reach out your arms and clasp them together.
  • Repeat according to your level and strength.

Working out with random exercises has never helped. Thus, focus on what you wish to achieve and which muscles you want to target. And accordingly, come up with a regime.

A toned core is one of the most common reasons why people wish to join a gym or indulge in a workout. While it can be taxing and time-consuming, it is worth the dedication. If you too want to have a great body and improve strength, try these exercises out to see incredible results.

Workout is an essential part of our daily life to stay fit and healthy, especially to avoid obesity. Obesity has become a common problem in the US and the best way to deal with it is to do regular exercise. But it has been found that people who work out do not get the desired result either.

One of the major reasons behind this is the lack of awareness regarding the workout time for weight loss. This usually happens because many individuals try to work out on their own. But if you are having a personal trainer San Diego, then you can easily get the right instructions regarding when to work out and how much.

The Ideal Workout Time

The workout time can be divided into two observations. The first is at what hour of the day you should exercise and then for how long you should work out. Let us take a look at each of them one by one.

Hour of the Day

Doing a workout at the right time is as significant as the quality of the workout you do. Many people work out in the evening, and some people who stay awake late at night prefer the nighttime perfect for hitting out at the gym. While this can create an impact, optimum utilization is not possible by following this schedule.

  • The ideal time to work out is always towards the morning. After having a light breakfast, you can start working out in the open.
  • The freshness of the morning gives an immediate impetus to the body to exercise better.
  • Also, when you work out in the morning the energy and optimism at the start of the day can act as a contributing factor in this.

If you ask any San Diego personal trainer regarding the ideal time to workout for weight loss they will suggest the morning hours to be the most beneficial.

The Amount of Exercise in a Day

Working out for 20 to 25 minutes daily is decent enough to start your weight loss regime. However, as different individuals have different requirements, this time can vary. That’s why opting for a personal trainer can be highly beneficial in this case. You can easily get a personal trainer in any gym in San Diego

The trainer will assess the number of calories you need to burn every day and on the basis of that, he will suggest to you how much exercise you should do on a daily basis. 

Workout Tips for Weight Loss

There are several attempts you can make for weight loss on your own. Of course, if you want things to be learnt in a practical manner, then the best option to go for would be a personal trainer San Diego, as they will know your requirements in an exact manner. You can easily find one by checking out Iron Orr Fitness’s official website. But apart from that, here are some tips that you can use to your advantage for weight loss. They are as follows:

Walking

There is no exercise easier than walking. All you have to do is get out of your house and take a stroll. Walking is a great exercise to lose weight but you have to make sure that you are walking for a considerable period of time: let us say 20 to 30 minutes as a starter. 

  • The important attribute of walking is that it is a lower stress exercise. What this means is that your joints will not be stressed while doing this exercise. For beginners in the weight loss regime, this is the ideal way to get started.
  • If you want to incorporate walking into your work life then you can do the basics like opting for stairs instead of the elevator and taking a walk after lunch or dinner.

Jogging

Jogging is not the same as running. The maximum speed that you can go jogging is 6 miles per hour whereas running starts by crossing this threshold. Jogging is a great exercise for beginners to lose weight.

  • You can burn as much as 300 calories by jogging for around 40 minutes daily.
  • The important thing about jogging to consider is that you will be able to lose belly fat, the most prominent part about weight gain.

Intense Exercise

Intense exercise is also known as interval training. This refers to a short burst of intense exercise. But here the recovery period is also important to keep in consideration. What this implies is that you cannot go for several high-intensity workouts on the same day. To know how much time you should invest in interval training it is important to consult personal trainers San Diego.

  • According to stats, typically a person who does interval exercise for around 10-30 minutes can lose 25-30% more calories than those who do low-intensity workouts. So, this is a great way to reduce weight.

Swimming

  • Little needs to be said about the value of swimming on your physique. The effort that it takes to make a stroke in water results in a positive output that can be considered for weight loss.
  • Swimming is an exceptional workout where you can reduce your weight quickly as the friction of water makes you give extra emphasis.
  • Also, the low impact nature of swimming makes it easy to go easy on your joints.
  • Even for women, swimming has proved fruitful in losing weight by a considerable margin and can work as a substitute for female personal trainer San Diego.
  • Although, a personal trainer would be more suitable and safe.

Therefore, these are some of the exercises that you can try out to lose weight. But if you want to do it the right way, there is nothing better than opting for a personal trainer. Whether you are working out in the gym or elsewhere, a personal trainer will know how to train you for weight loss and the changes that need to be made after a certain period has lapsed. 

Iron Orr Fitness personal trainers can also guide you about the diet you need to follow for losing weight even faster.