All you need to know about bench press

Written by ladies personal trainer Justina Triasovaite.

How can anyone ignore the classic exercise of training your upper body? Bench Press is the certainly one of the best lift that you can do to your upper body. It is the time to achieve your dream muscular body with a dash of endless effort. The real charm of bench press lies in building a strong and massive upper body and much of the gym-freaks and great lifters spend their time perfecting the Bench Press Game with female personal trainer Justina.

Muscles engaged

The chect press involves the working of numerous upper-body muscles but the ultimate focus lies on the pectorals main muscles of the chest. When performed on routine-basis, it imparts thickness, muscle clarity and strength to the chest. As a combinational exercise, bench press also involves the triceps and deltoids that are a part of completing the movement properly. In addition to this, bench presses also engaged biceps that serve as active stabilizers and finally it involves the secondary muscles including rhomboids, serratus anterior and rotator cuff as well.

  • Triceps
  • ​Pecs
  • Rotator cuff
  • Rhomboids
  • Serattus anterior

How-to perform 

Hosting a bucket full of benefits, chest press is easy to perform if you are good enough to master the simple trick that we have shared.

  • Simply lie down and sit at the extreme end of your flat bench
  • Squash your Shoulder-blades and lift your chest up high while tightening your upper-back
  • Grasp The Bar
  • Place Your Feet properly or simply keep your feet flat on the floor using a shoulder-width posture
  • Exhale out while lifting the bar up

Benefits

  • The major benefit of doing bench press is maximum overload on chest muscles. This exercise allows you to aim the pecs with chunks of weight. Bench press has eventually no comparison as it entails the ability to aim chest muscles with heavy loads
  • It is an amazing exercise to develop muscle mass on your upper body that means improving muscle growth and adding some real mass to your body.
  • Bench press is best known for increasing and improving push strength as it strikes the chest mainly along with shoulders and triceps. As a result, these muscles turn stronger for a few other exercises such as barbell overhead press or dips.
  • It provides you with bragging rights. Oh yeah! If you have certainly made your way with proper training and technique, there’s no shame in bragging and telling the whole world about your ultimate bench press strength.
  • The amazing health benefit linked with chest press is that it reduces cholesterol levels and frequent training reduces the risk of diabetes.

Common mistakes

  • One of the frequent mistakes made by weight-lifters is thinking “less is more”. Do not over train yourself at all as it can lead to serious aches and injuries.
  • Another blunder made while performing bench press is neglecting “warm up” completely. By performing lighter warm-up sets you will be able to store your energy for the heavier weights and a massive finish.
  • The most common mistake is lowering the bar incorrectly on the chest. Make sure you don’t expand your shoulders and pecs while benching.

    Variations/progressions

    ​

    Kick away the conventional method of bench press and try out the listed bench press variations by best female personal trainer Justina

    Reverse Grip Bench Press: Push away the boring method of training the upper chest and try out reverse grip bench press that increases upper pec activation by 30% when compared to traditional method of bench press.

    Close Grip Bench Press This fantastic variation focuses on developing triceps. Grab the par with both hands held close together and continue the movement which would require your triceps to work and function harder.

    Who should do this exercise

      Walk in to the gym; look around and yes you are free to indulge in bench press exercise. There is no limitation and this exercise is great for everyone including beginners or trainers alike. 

      If you enjoyed this article click here for more chest exercises written by female personal trainer Justina

      Need more info? 

      Email: [email protected]
      Mobile (text or call): 07944 916 9906
      Say hello on Facebook!: facebook.com/justinatraining
      Contact Justina: justinatraining.com/contact

      All you need to know about shoulder press

      Written by ladies personal trainer Justina Triasovaite.

      Meet the best-known and wondrous full body exercise named as “Shoulder Press”. This combinational exercise involves the procedure in which your arms and shoulders press the weight over head whereas the lower back, legs and abs are meant to balance your posture while performing it. It is flawless exercise for those who look for developing big and muscular shoulders with strong arms.

      Muscles engaged

      An amazing way to attain balance in strength levels comprises numerous shoulder press variations either seated or standing, with or without support.

      • Back
      • Mid deltoids
      • Triceps
      • Rotator cuff
      • Scapular muscles
      • Traps and lats

      How-to perform 

      Try out shoulder press super-easy technique with your female personal trainer Justina

      • Grab a dumb bell in both hands
      • Get seated on bench that offers back support
      • Set the dumbbells upright on top of things
      • Now lift the dumbbells to shoulder height (one at a time) while utilizing your thighs to raise them up in to the position

      Benefits

      • Shoulder press offers you with a full body workout. This Olympic-styled lift appears more than an upper body building exercise and is known for delivering s full body workout.
      • An amazing benefit of shoulder press is that it improves your lockout strength. Thus, it helps in increasing your ability to extend your elbows repeatedly.
      • The shoulder press exercise provides the advantage of improved shoulder health and safeguard against injuries when performed correctly.
      • A major benefit of shoulder press exercise is that it strengthens bones. While lifting, the load placed on bones by the weights forces them to adapt just like muscles. As a result, bones turn stronger which reduces the risk of osteoporosis.
      • Lastly, another awesome benefit of performing shoulder press exercise is that it helps one develop upper body mass and strength. It’s certainly the best exercise for getting most noticeable results with a stronger and bigger upper body.

      Common mistakes

      • The main mistake made while performing shoulder press is gym-freaks don’t identify and differentiate the primary and secondary movers of the exercise. Don’t overwork your front delts in shoulder press exercise.
      • Another culprit of shoulder press is focusing on weights and overlooking muscle stimulation.
      • Lastly, gym trainers utilize too much of momentum without realizing that each delt head is small and for that they need to minimize both momentum and assistance from other muscles of the body.

        Variations/progressions

        ​

        Ditch the boring and conventional methods of shoulder-press and this time try something new instead. Here are three shoulder press variations with a much-needed twist.

        Glute bridge combo - Get creative with this variation combo with an additional benefit of working on your glutes while performing shoulder press. Offering an additional leg drive, this variation will let you cheat the bench press by bringing your butt up and excessively arching your back muscles.

        Reverse Grip Squeeze Press - So here goes everyone’s favorite shoulder press variation! Reverse Grip Squeeze Press serves as a great way to hit your pecs and to pump up your body fully after an exhausting workout.

        Eccentric-Focus Single Arm PressThis -  This variation serves as an effective training tool by combining explosive leg drive along with upper body strength. This movement targets the entire body ranging from head to toe while pressing each arm individually with an added benefit of stimulating the rotary stability muscles.

        Who should do this exercise

          This exercise is best suited for gym trainers and professionals especially while trying out the advanced variations with shoulder press. Moreover, beginners can give it a try too with proper assistance of top female personal trainer.

          If you enjoyed this article click here for more shoulders exercises written by female personal trainer Justina

          Need more info? 

          Email: [email protected]
          Mobile (text or call): 07944 916 9906
          Say hello on Facebook!: facebook.com/justinatraining
          Contact Justina: justinatraining.com/contact

          All you need to know about bend over row

          Written by ladies personal trainer Justina Triasovaite.

          Bend Over Row stands out for being the most effective weight training exercises that aims numerous back muscles. This amazing exercise is great for gym-freaks who are interested in bodybuilding and powerlifting. Know more about this wonderful exercise for increasing strength and size. Perform a single move for a bigger and stronger back!

          Muscles engaged

          The main muscle involved in this amazing Bend Over Row exercise is your middle back and muscles too.

          • Middle back
          • Lats
          • Biceps
          • Shoulders

          How-to perform 

          Try out bend over row  super-easy technique with your female personal trainer Justina

          • Grab a barbell with pronated grip
          • Bend your knees a little bit and move your body forward while bending at the waist
          • Keep your back flat and straight until it turns almost parallel to the floor
          • Keep your abs contracted 
          • Head in neutral possition

          Benefits of rowing

          • The first and foremost benefit of performing Bend Over Row is that it helps develop a strong back. It is definitely one of the best exercises as it boosts your strength within no time.
          • Bend Over row involves pulling weights as quick as possible without breaking the posture and therefore trains you for explosiveness.
          • Who doesn’t love getting a big and stronger back? It is counted among one of the best lifts for developing plumper back muscles.
          • This fantastic exercise teaches you how to bend at hips flexibly (in opposition to the waist).
          • ·Once you master Bend Over Row exercise, you turn out much stronger to carry over other major movements with great ease.

          Common mistakes

          • The major blunder done while performing Bend Over Row is smacking the knee bend. The perfect way of knee bending is 15-20 degrees and make sure this stays constant throughout the movement.
          • Standing over a bench while performing bend over row endures the risk of falling off the bench that might result in to serious injuries while you are lifting heavy weights.
          • Deadlifts and cleans are both great movements, but don't make the mistake of turning the bent-over row into a quasi-version of either. You do that by simultaneously rowing and rising up from your hips, which are sometimes done when you use a weight that's too heavy. That action actively engages the lower-back musculature, which to this point had been only isometrically contracting to hold your spine in place.

            Variations/progressions

            ​

            Inverted Row: This variation is perfect for beginners as it activates the back muscles of our body. Try out inhaling and exhaling to get most out of it while performing this amazing Bend Over Row variation.

            Kroc row: Popularized after the name of Janae Marie Kroc, this variation calls for lifting grip compensating straps that weigh up to 300 lbs.

            Chinese dumbbell row: This variation was introduced by the Chinese Weightlifting team with heavy weight lifts and excessive repetition scheme. Chinese Dumbbell row is famous for offering wider range of motion and awakening the muscles.

            Who should row

              Everyone should do bend over row at least 2 times a week. Beginner, intermediate or advanced. No exception. Make sure that you are building up slowly your resistance. start with light weigh barbell or dumbbells. 

              If you enjoyed this article click here for more back exercises 

              Need more info? 

              Email: [email protected]
              Mobile (text or call): 07944 916 9906
              Say hello on Facebook!: facebook.com/justinatraining
              Contact Justina: justinatraining.com/contact

              All you need to know about squats

              Written by ladies personal trainer Justina Triasovaite.

              ​

              Make you squat as simple as they spell! If you feel like transforming your body super quickly, squats could be the ultimate fitness tool for you. Many of us get bloated with fat and look for shedding it in the most convenient way without limiting diet. While there are females that wish to stay fit and feel good, squats are effective and helpful for shaping up. Training with the top female personal trainer is an absolute pleasure. Nothing can feel better than mastering this technique and toning your legs. Go through our complete squat guide right from the scratch.

              Muscles engaged

              Squat, this single-best lower body exercise is a combination forming full body exercises and training the muscles of.

              • Buttocks
              • Hips
              • Thigs
              • Quadriceps

              While performing squat exercise, the size and firmness of legs and buttocks along with developing core strength is achieved and this involves the engagement of trunk muscles, coastal muscles, lower back and the upper back to train properly.

              How-to perform (as simple as you can)

              ​

              Try out squats with this super-easy technique with your female personal trainer Justina

              ​

              • Stand straight with feet hip-width apart. Stand your feet apart directly under your hips.
              • Contract your stomach muscles 
              • Lower down as you are sitting
              • Keep your legs straigh
              • Squeeze gluteus on top 

              Benefits of squatting 

              ​

              • · The main benefit of performing squat exercise is it helps to eliminate waste from the body. Moreover, the muscular workout improves the flow of fluids within the body.
              • · Butt toning is another appealing feature of squats.
              • · Squats are beneficial for improving posture. Stroll around like a beauty queen as squats will balance the way to sit, stand or walk resulting eventually into strengthening back muscles.
              • · Wave goodbye to the unwanted fat with squats. Squats are beneficial for burning calories and toning body muscles too.
              • · Squats are best-known for enhancing circulation. Better circulation means that more nourishment and oxygen to all the essential muscles and organs.

              Common mistakes of squatting

              ​

              • · The most common mistake while squatting is rounding your back. Make sure your back stays flat and straight as rounding your back could turn out pretty dangerous for your health.
              • · Another blunder arises when you don’t know where to look. The perfect answer to it is “Look forward”. Yeah, you need to look straight while squatting as it is quite safer for your spine.
              • · In order to assure proper knee health, avoid using heel boards or plates for squatting as it moves your knee forward. Instead, try sitting back in squatting and place flexibility in the first place.

                Variations/progressions

                ​

                ​

                Once you turn out to be a PRO at squatting, you can try out various progressions of squats with great ease and flexibility. Here are the famous three progressions that will move to you the advanced version of squatting with one leg.


                Bulgarian split squats Place your back foot on a lifted platform, with the sole pointing up. While lowering yourself keep your entire weight over your front leg.

                Assisted squats You will need a chair to perform assisted squats. Place your hands on the back of the chair that is placed in front of you. Lower down till your thighs correspond with the floor and rise up using the chair.

                Beginner shrimp squats In this advanced version, you have to lower yourself using one leg until the toes and knees of the bent leg strike the floor at the same time. Then rise up while trying to life your toes and knees again.

                Who should squat

                  Squatting and training on a routine basis dates back to the year 1940. As far as the main idea is concerned, everyone can take up squatting be it beginners, intermediate, professionals and even people that have no training background. Here we reveal the secret, Squatting daily can lead to phenomenal results.

                  ​

                  Need more info? 

                  Email: [email protected]
                  Mobile (text or call): 07944 916 9906
                  Say hello on Facebook!: facebook.com/justinatraining
                  Contact Justina: justinatraining.com/contact

                  ADD TO CART

                  Pre-wedding personal training

                  Written by ladies personal trainer Justina Triasovaite.

                  Want to get in shape and look your best for the biggest day of your life? Start with your pre-wedding personal training to achieve your wedding body goals. Since one of the biggest concerns of brides and grooms are to get in a perfect shape to fit in their wedding outfits  and look good keeping in mind that they have preparations to do along with less time for the big day, one must go for a pre wedding personal training. Leave it to professionals and stay hassle free. 

                  When should you start Training for your Wedding?

                  • Depends on your Body Condition

                  Your body condition is the main purpose that makes you think that you should go for a pre wedding personal training. If you are obese or overweight then you should start thinking about working on your body at least 6 months to 1 year before your wedding to fit in your wedding outfit just perfectly. If you are fit and just need to tone your body a bit then six -three months just fine. Even if you have less time and are overweight, a 1 month or 3 month plan is better than doing nothing at all. 

                  • Depends on your Goals

                  One has always dreamed of how they want to look on their wedding day and for so they have set some goals. After looking at your body condition, a personal trainer can help you to set appropriate goals. So before starting off with anything, calculate how much time you have for your wedding and what is your target for a getting a good body. Setting right goal is very important. The pre wedding training sessions can be of 1 month, 3 months, 6 months or more depending on whichever you want to choose. If you have no as such time left for your wedding, join the 1 month sessions at least, as the workout is planned in such a way that even 1 month will be enough to be somehow close to your body goals for wedding.

                  • Depends on how intensive you want to Train

                  Once you have set your goals, decide on what type of a training session you want to join. There are various training sessions from which you can choose, few are body weight training, strength training, yoga and HIIT. Based on my experience if you are short on time and are looking for a fat loss , the best to go for  high intensity interval training in which there are intense workouts that will give you quicker results than any other type of training. So if you think you can perform heavy workouts, this is the best one to go for. 

                  • Depends on your Budget

                  Do not waste your money on fancy gym. Spend it on a personal trainer . Good and experienced   male or female personal trainer will deliver you great results in shorter period of time. even if your budget is less than 100£ spend it wisely. Get personalized training routine designed special for you.  And if you are willing to spend more 1 to 1 personal training is fantastic way to archive your dream body before spacial day! Don't wait, start TODAY.

                  • Depends if you are willing to Change your Diet

                  ​Diet and exercise go hand in hand when you are planning to lose weight or gain muscle. Many people can perform heavy workouts but cannot give up on their eating habits; hence, the result is zero. A personalized diet plan is given which a bride or a groom has to follow strictly at least 3 months before the big day to get their desired results. Changing diet is highly recommended. Step by step. Making small changes will help to achieve big.

                  What would a Personal Trainer Recommend?

                  Being a female personal trainer i have seen many body transformations. And its not easy job. So typical brides and grooms should start training 3-6 months before their special day minimum 3 times a week. If they are starting 1 month before the wedding, they should work out 4 times a week to get quicker results. 

                  Need more info? 

                  Email: [email protected]
                  Mobile (text or call): 07944 916 9906
                  Say hello on Facebook!: facebook.com/justinatraining
                  Contact Justina: justinatraining.com/contact

                  HOW TO CHOOSE THE BEST PERSONAL TRAINER FOR YOU

                  Written by ladies personal trainer Justina Triasovaite.

                  Now that you have decided to finally give yourself some time and work on your fitness, the next thing you need to do is find a trainer for you who is going to help you in achieving your fitness goals. But, a trainer in general is someone who caters many people and might not give you a personal attention and focus that you require, which is why one needs a personal trainer to get an individual attention that will motivate you even more. Since fitness industry is very big now and there are many personal trainers who are offering fitness training services, you need to figure out who is the best personal trainer for you. I'm working in the gym for quite some time now. I have seen many cases where personal trainers were not up to standards. But for new trainee its might be very difficult to detect if PT is suitable or not. so  I am going to point out 4 main points you need to pay attention on before signing up with a personal trainer.

                  Experience and education

                  Anybody can call themselves a personal trainer without any exercise science degree, certification or something similar which is why it is very important to ask your male or female personal trainer about what qualifications they hold and the experience they have in the fitness industry.The words you are looking for is not only REPS level 3 personal trainer. You are looking to hear about all aditional courses they have done.  Like:

                  • Kettlebells 
                  • VPRS
                  • Pad work
                  • HIIT 
                  • Strength and conditionin
                  • and much more...

                   Note that for very newbies you are going to be just a part of their experience that gives you a right to ask for a discount for a first block of sessions or at least few demo sessions. there is no set number of years of experience required, but i would suggest minimum 2 years.

                  Testimonials

                  People can say a lot of things which might be not true. Good and well established personal trainer must provide testimonials written by their clients in order to convince the new client to hire the trainer. Other than providing a written testimonial, if the personal trainer can provide you with a before and after picture of few of his old clients that would even be better. Nothing is more powerful than a recommendation. Before contacting personal trainer in your local gym take time and watcher him/her working with other people. Do they  

                  • Looking profesional
                  • Concentrated
                  • Caring 
                  • Using variety of equipment and different techniques
                  • Being energetic

                  Sessions

                  Before buying a block of personal training sessions make sure you get all the information about the workout type, weight training and whether a proper diet chart according to your body type will be given or not. Ask the trainer to tell you a little bit more about the overall plan he/she has in his mind about your sessions and how is he/she planning on conducting them. Having a clear vision of what you are going to get is the key. Personal trainer must offer you a proper assessment which includes body fat and muscle mass calculations that help in designing the strategies and conducting a proper program. Also ask about their strategies.

                  Do not forget - during your consultation with Personal trainer not only you suppose to ask questions. Your chosen PT should ask you some information about you too. Like 

                  • Your previous training experiance
                  • Injuries
                  • Training preferences
                  • Likes/dislikes
                  • Struggles 
                  • Nutritional habits 

                  Looks

                  It is not at all necessary for a trainer to have a body like models, but they should be fit themselves and must know how to look after their bodies. A trainer should know and understand how the overall body system works keeping in mind your special needs and preferences in order to give right advises to your clients. A person who has never tried diet or bulking, heavy lifting or sprinting will not understand how body is reacting to different activities and stress.

                  Need more info? 

                  Email: [email protected]
                  Mobile (text or call): 07944 916 9906
                  Say hello on Facebook!: facebook.com/justinatraining
                  Contact Justina: justinatraining.com/contact

                  Why Office Workers Suffer From Back Pains?

                  Written by ladies personal trainer Justina Triasovaite.

                  According to studies, back pain is among the leading causes of office work-related disability for people under 45 years of age because sitting for long is common for many office workers. Why is this case?

                  Effects of sitting for long

                  Sitting creates a static situation where weight distribution on the back is uneven. This cause stress points on various parts of the body that have a direct bearing on back health. These include the shoulders, the arms and the legs. More importantly, the back muscles are strained while the vertebral discs are constantly exposed to unnatural alignment. The lumbar vertebrae are in particular risk because they are exposed to a lot of weight and so low back pain (LBP) is one of the most prevalent form of back pain problems. These situations leads to the onset of back pain or make an existing problem become worse.Most office workers sit slouched forwards or down on their desk. This also leads to strained neck muscles and the cervical vertebrae which subsequently affect the whole back.Static positions also lead to sluggish blood circulation to the spinal vertebrae which further worsen the situation.

                  Office exercises to ease back pain

                  • Stand and stretch for about a minute every one-half hour. This will help your back structures to realign back into position and promote circulation.
                  • A simple walk to the wash room or the water dispenser will also help your back.
                  • A more specific form of exercise is the sitting lunge. To understand how to do this effectively, it is important to work with a personal trainer.

                  Unfortunately above listed exercises is not going to improve your back strength. For that you need to seek a professional help.  A personal trainer is the who can help you! Working out with fitness professional is  important because when exercises are carried out in the wrong way, they can cause more damage than good to your body. I'm female personal trainer in London and I have seen many males and females with various back issues due to office work. never ending pain from morning till late night. getting worse and worse over years. Don't wait too long. Start working on your back muscles as early as you can. simple exercises like:

                  • superman
                  • back hyperextensions
                  • plank 
                  • sit ups
                  • rowing  

                  Is going to improve your overall core strength and keeps pain away.  Start today!

                  ​

                  Need more info? 

                  Email: [email protected]
                  Mobile (text or call): 07944 916 9906
                  Say hello on Facebook!: facebook.com/justinatraining
                  Contact Justina: justinatraining.com/contact
                  Also check out: SEO Court Directory

                  Obese – where and how to start?

                  Written by ladies personal trainer Justina Triasovaite.

                  Obese people  are a major problem in society today. The disorder has not only affected millions of adults but now affects close to 20% of children. In the past 30 years, the numbers of obese people have soared globally. Even in Africa, a continent that has always been associated with famine and malnutrition, is encountering obesity.

                  Some of the reasons for this trend are a drastic change in our lifestyle that has become sedentary. The other reason is the readily available fast food, which consists of processed and refined foods. The third reason for the growing rise in obesity is the failure to understand basic nutrition concepts. Most people have no idea how many calories they are supposed to consume everyday or that precessed foods are harmful. Many people today rarely eat vegetables or fruits and rely totally on synthetic foods for their daily nutrient requirements.

                  However the most important factor that has contributed to obesity is lack of exercise. Today, people prefer to be with their digital devices or remain glued to their TV for hours on end. Laziness is visible at all levels in society- people rarely walk, park their cars close to the grocery store and don’t bother to get up switching of the TV if they cant find the remote. To buy food at the corner store, many people take the car and so on.

                  So how can we fight obesity?

                  The first thing to appreciate is that obesity is a preventable disorder. Changing the lifestyle is the key to fight the obesity epidemic. This is not a one shot deal but a life long process. One must start becoming more active. This does not mean you run a marathon every weekend or cycle from London to Glasgow every other weekend. Any activity is better than no activity. Start with small steps and this means start walking. If you walk every day for 1 hour, you can lose 300 calories a day, which amounts to loss of half a pound in weight each week. In a month you can lose two pounds. The biggest advantage of walking is that it is free, allows you to enjoy nature and safe (unless you fall down a pot hole while texting).

                  Careful with nutrition 

                  Small changes in obese person  diet is going to make dramatic difference. Start slowly. At first review your breakfast. Start day healthy. And by healthy I mean protein + vegetables or berries. Not loading up your self with sugar and carbs will leave you less hungry during the day. Vegetable omelette or Greek yogurt with berries is great choice to start with. 

                  ​Step by step... Open your fridge tell me what you see? Colourful fridge equals healthy fridge. I'm personal trainer who is against drastic nutritional changes everything has to come step by step. This way you are going to avoid quickly going back to old habits. It cantankerous months and months to form new habit. But ones you got it its for the rest of your life. 

                  If these measures do not help, seek professional help. Today there are personal trainers for obese people available that not only give advice on training and nutrition, but can motivate you. Some professional personal trainers in London have their own gyms and other even offer individualized exercise plans in your home.

                  It is never too late to exercise. But one has to be realistic about the results. Losing weight requires patience and dedication but if you remain motivated, you can lose your weight. When weight loss occurs, it not only improves physical health but also improves confidence and boosts self-esteem.

                  Final word: its never too late to start. Just sometimes we need that extra kick. If you are reading this article it can be your kick. Don't look back. Start now! If you want a top female personal trainer to help you lose weight, transform your habits and help you to feel better call me today.

                  ​

                  Need more info? 

                  Email: [email protected]
                  Mobile (text or call): 07944 916 9906
                  Say hello on Facebook!: facebook.com/justinatraining
                  Contact Justina: justinatraining.com/contact

                  Obesity: Public Enemy Number One

                  Written by ladies personal trainer Justina Triasovaite.


                  Of all European countries, Britain leads the pack when it comes to obesity. Latest data show that nearly 25% of British adults are obese. In just the last 3 decades, the rates of obesity in the UK have trebled. What is even more alarming is that obesity is now prevalent in children and accounts for nearly 20% of overweight children in the country.

                  Obesity has been blamed for about 30,000 deaths a year in the UK, of which at least 33% occur before the individual is of retirement age. Further, more than 300,000 obesity-related complications are reported each year and countless more are never reported. The major cause of this exponential rise in obesity is chiefly due to our modern lifestyle which includes a sedentary life, lack of exercise and eating highly processed foods. The medical establishment in the UK is alarmed at these numbers and believes that obesity has now overtaken smoking as the number one cause of illness.

                  The consequences of being overweight are not trivial. With time it leads to high blood pressure, arthritis, heart disease, cancer, diabetes and low self esteem. The tragic thing is that obesity is a preventable disorder but yet the public does not seem to understand that.

                  While some people develop obesity because of their poor lifestyle, there are others who are genetically at risk even though they have no risk factors. Studies reveal that those who are genetically predisposed to obesity often have more fat cells.


                  So where do we start?

                  One thing that has been acknowledged is that drugs for weight loss may not be the answer in controlling the obesity epidemic and a change in life style is mandatory. Surgery for weight loss is prohibitively expensive and also fraught with life threatening complications. Therefore, along with these weight loss physicians, there has been an explosion of nutritionists, exercise gyms, herbal therapists, psychologists, spiritualists, yogis and a whole host of other experts- all who have been burdened with solving UKs number one health problem.

                  Try Exercise

                  Solving the obesity problem is not as difficult as people make it out to be. However, it does require a major shift in lifestyle of which exercise is mandatory. The problem is that many obese people are not motivated. Thus, it is vital that they seek obesity help from a professional. The type of exercise one does really does not matter as long as one remains active. Even walking is a great exercise and is probably the first exercise to start with. However, one must walk for at least 60 minutes everyday for 7 days a week, to lose 2-3 pounds month. Over a year, this can amount to 20-30 pounds of weight loss.

                  For those who want guidance in exercise, one can have a personal trainer. There are both male and female personal trainers available today who not only motivate you to exercise but also give you advice on foods to eat. The simple message for al obese people is eat less and move more.

                  Final word: to counter obesity, you need to start today because every ounce you gain takes twice as long to get rid off. Change your eating habits and start becoming active. If you need help on getting started, call or text me for advice and tips on how to succeed at weight loss

                  Need more info? 

                  Email: [email protected]
                  Mobile (text or call): 07944 916 9906
                  Say hello on Facebook!: facebook.com/justinatraining
                  Contact Justina: justinatraining.com/contact

                  Get over £100 in bonuses

                  When booking one of Justina’s plans you get over £100 in bonuses:

                  • First class free worth £60
                  • Free consultation worth £30
                  • First body composition assessment worth £30

                    CONTACT ME