All posts in Personal Trainer

Drink Water – Stay Hydrated

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With the recent humid weather here in Marbella, I hear a lot of clients tell me that they have no energy and feel fatigued, that the weather has drained them and they feel tired all the time. Well it seems to me that they are not getting enough water and with the increased temperatures it’s very important to keep hydrated. Drinking more water actually helps increase your energy levels as water accounts for approximately 60% of our body weight. Every single one of our organs and bodily systems require water in order to function properly. Dehydration, even at low levels,…

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Top Post Workout Snacks

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What you eat after your workout may just be the most important food you eat all day. Muscles store excess energy in the form of glycogen and protein and, when you work out, the body burns fuel from your pre-workout meal, then it breaks down glycogen stored in muscles. Your post-gym workout snack MUST include protein in order to repair and rebuild your muscle, which will ultimately increase muscle strength. Within a few hours of working out, muscle protein drops and muscles begin to break down. However, within a 45-minute window, your body is the most responsive with absorbing carbohydrates and protein….

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Are smoothies better than juices?

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What do you like better smoothies or juices? what’s the difference ? and Why I think smoothies are a better option when it comes to promoting overall general health. When you blend something, although the food gets pulverised, you still end up consuming the food in its entirety. So, if you blend up a pear and a cup of spinach, your body digests an entire pear and a whole cup of spinach. When you juice something, on the other hand, the fibrous portion of the fruit or vegetable is removed. And, what you’re left with are the micronutrients (and the sugars), in a…

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Lunge Combination for Effective Workout

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The most effective workouts I believe are high intensity using exercises that work multiple joints at the same time, by involving as many muscles in the shortest time possible, you will burn more calories faster and and gain lean muscle as well. The bread and butter of many a fitness program and one of the best, is the lunge. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core, improves lower limb function, and even improves running speed. Another great feature is its back-friendly, because of the need to keep your back straight and…

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Are you eating enough protein to build muscle?

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When it comes to building muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is really important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for. Your muscles are made up of over 25% protein along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of…

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Hanging Leg Raise

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The Hanging Leg Raise is a tough exercise, might look easy, just hang there and raise your legs but lets see how many you can do!! this exercise is for advanced ab work.. If you can do double figures in reps, then you have some serious core strength, it works all the muscles of the midsection and even your Lats. Grab the bar with an overhand grip as it will help your stamina and strength, pull your shoulders down, when you lift your legs, the movement should occur at your hips—not in your lower back, When your legs are as…

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Post Workout Nutrition – Eating to recover from High Intensity Workouts

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POST WORKOUT NUTRITION- EATING TO RECOVER For years it is known that the most important meal of the day is believed to be breakfast, but for professional athletes who put in all the effort in their training, their post-workout nutrition just may be more important than any other meal. In fact, an athletes post-workout meal is one of the most important meals they can have all day. For athletes like Professional boxers, for example, after a hard workout, can use up all their stored glycogen, easily sweat out two litres of water, and break down both muscle and red blood…

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Balance Training for a Stronger Core

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Adding an element of instability to your training is a great way to continue to challenge the core as you progress and get stronger. Mixing it up with objects like the BOSU or medicine ball will vary up your routine to keep your body on it’s toes. Here are three great moves to try: 1. Medicine Ball Plank: Do a plank with hands on a medicine ball instead of on the floor. Hold for 30 seconds. As you improve, try using one ball under each hand. Really a pro? Add balls under each foot, too. The added instability forces abs…

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Get Stronger Faster with these Bench Press Tips

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The bench press is considered king all of the strength exercises out there because it’s effective, simple, and nearly any gym you enter will have at least one bench press station. Here are some new techniques  you can take to overcome any past mistakes you may have been making and reach a newfound level of strength and muscle mass. 1. TAKE FOUR FULL SECONDS TO LOWER THE BAR While you might think that you’re not working very hard when you lower the bar down, your muscles are actually very active in order to control the weight’s deceleration, in fact, the lowering portion…

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What to eat after a late night workout

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Many people who work out have no choice but to train in the evening. Whether that’s after work or a few hours later, training near the end of the day is still a much better choice than not exercising at all. If you have worked out late in the evening – The type of protein and carbohydrates you need to refuel after your workout are very important. Fast digesting carbohydrates and protein isolates are vital after a workout. Slow digesting proteins would be ideal just before bedtime. Fast-digesting carbs are a driver, meaning they help fuel the muscle-building process, delivering…

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