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Fuel Your Workout: 12 Best Foods to Eat in the Morning Approved by Durham Personal Trainers

Good morning Durham! Today we are sharing some health and diet tips approved by our personal trainers in Durham! The regulars at our private gym will testify that breakfast is an essential element of any workout regime! The infographic below shares 12 of the best foods to eat before you come to get your workout in with our personal trainers in Durham!

 

Breakfast food approved by Durham Personal Trainers

 

We want to hear– What’s your breakfast of choice?

Are you interested in our personal training gym in Durham contact us:  https://themethodtraining.com/contact/

To learn more about Fat Foods vs Fit Foods visit this link: https://www.webmd.com/heart-disease/ss/slideshow-fat-foods-fit-foods

See you soon Durham! Keep moving!


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Private Personal Training

Getting Seniors to Lift Weights Safely

Why Personal Training

When senior Shirley Webb found she couldn’t get off the floor without help, she knew it was time for a change. People often think that as they grow older they aren’t capable of exercising, or even worse, think they should stop. In fact, the World Health Organization says that seniors aged 65 and over should be doing moderate exercise for 150 minutes a week, or alternatively, intense exercise for 70 minutes a week. Stretched out over a period of time, this mean as little as 10 minutes a day. 

Personal Training at The Method Gym

The Method Personal Training Studio offers private workouts specifically created for client’s needs.

Using The Method
With The Method, you’ll be able to get in a 60-minute personal training session. Our private training will benefit those like Shirley, and you too could soon be completing a 225-pound deadlift of your own. The Method will work as we provide you with a personal trainer at a private gym, allowing you to get the care and attention you need to practice good form when lifting weights. This is vital, as you could seriously injure yourself if you don’t have any guidance from professionals.

 

Find the Right Personal Trainer

Shirley actually credits her fitness trainer, John Wright, with her amazing turnaround. She says that Wright was able assure her that he’d be able to help when she thought there wasn’t anything she could do. Shirley goes on to say that her trainer watches her carefully, making sure her form is good to prevent any injuries occurring, and that she didn’t start off with heavy weights. She used lighter ones to raise her overall fitness level. This is the kind of training you’ll receive when practicing The Method at our private gyms with our personal trainers.

 

Pacing Yourself

When you’re working in the gym, you want to make sure the training you do is as effective as possible. Pacing yourself is the best way to ensure this, as you don’t want to strain yourself too quickly or pull a muscle. If you do, you’ll just set back your training, and you’ll have to begin again. Making sure you start with light weights is the best idea, allowing you to gradually work your way up to heavier ones as your overall fitness level increases. This slow, methodical, approach can lead to large improvements in performance over time, and greatly reduces the risk of injury from trying to train too hard.

 

Setting Goals

Setting goals is one of the best way to make sure you’re always pushing to become better. This doesn’t mean deciding that after your first week you should lift 300 pounds, but setting a more realistic goal. Shirley has said she’d like to work up to deadlifting 275 pounds, and that’s a realistic goal for her. 

The American Council on Exercising suggests you should be specific with your goals. For example, when you look at your reasons for wanting to start training, “get healthy,” is far too general. Make sure you get down to the root of your reasons for wanting to train, whether it’s losing weight, stop smoking, lift a certain amount. Making your goals measurable is also a great idea. Add a number to it so you can track it. If last week you could lift 200 pounds, make the goal this week to lift 225. With an attainable goal like this, you’ll feel fantastic when you hit it.


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Personal Trainers in Durham Provide You Spring Fit Toolbox

Get ready to be active with our Personal Trainers in Durham

Are you ready to jumpstart your spring and summer training but not quite sure where to begin? Our personal trainers in Durham have rounded up their best tips and we’ve put together a handy link list for you to jumpstart your new fitness routine… Consider it your fitness toolbox from us to you! Best of luck and as always, come see us for personal training at our private gym in Durham by Duke!

 

Get the Scoop: BCAA’s: Learn more about BCAA’s, or Branched-Chain Amino Acids, and how they have shown to have many benefits for healthy individuals who are active and striving to build muscle and lose fat here.

All About Rest Days: Read the tips in this link from our Durham personal trainers to learn about how you can promote recovery, conditioning, and correct movement patterns on your rest days without being a couch potato.

Carbs vs. Sugar: While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. Learn more about the key to the type of carbs you should ingesting in your body here.

How to Get the Body You Want: Are you working out a ton but unsure of how you can lose weight and still gain more muscle? Learn more about what you should do here.

10 Reasons Why You’re Not Losing Belly Fat: Learn 10 reasons why you may not be losing belly fat despite your best efforts at the gym and in the kitchen.

From Our Durham Personal Trainers: Overtraining: Learn what overtraining exactly is and what the risks are and solutions associated.

How Irregular Eating Patterns Can Hinder Weight Loss: Learn more about why when you eat can alter your weight loss goals.

Want to Gain Muscle and Lose Fat? Eat These Foods: Read about a food list that is sure to tone you up and shred the fat as you stay consistent with your workout routine.

The BEST Foods to Eat Before Working Out: Learn what celebrity trainer, Phillip Goglia considers to be the best pre-workout snack as well as other healthy options.

 


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The Basics: Cutting vs. Bulking

Many bodybuilders and fitness enthusiasts turn to cutting and bulking to achieving their goals. While this isn’t for everyone and should be monitored by a health professional, today we wanted to share with you the basis of a cutting and buying diet.

The overall goal of cutting and bulking is to lower body fat and build muscle. When cutting, the objective is to lower your bodyfat to a desired level after a bulking (or gaining) phase. This method is sometimes frowned upon, especially for beginners and even intermediate individuals, as weight swings are not good for your body. Additionally, before attempting to cut and bulk it is essential that one learns what good nutrition is and also to have control their bodyfat levels.

If you do decide to do bulking and cutting, it’s key to remember that bulking without cutting is not going to help you reach your goals and will instead result in fat gain. Lastly, remember that each week or day that you have a 20% caloric surplus is a week that you need to cut at a 20% caloric deficit during the cutting phase.

No matter your health and nutrition goals and plan, remember the maximum amount an average adult can put on is about 10lbs of muscle gain a year. What is key, for all, is that you eat healthy, work hard, and feel good!

From our personal trainers in Durham… Keep sweating!


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All About Protein

Protein…We all know protein is necessary for building muscle and for overall health. Today we are going back to the basics (and a bit further) to share with you how much protein you need and why it is essential for every individual.



How many grams of protein do you need per day?
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For active individuals, it is widely accepted that you should consume 1 gram of protein for every pound of body weight.



How much protein do you need to lose weight?
Increase your protein intake to increase fat loss and preserve your lean mass. One example of a higher-protein diet for weight loss is 1.4 to 1.5 grams per kilogram of body weight, which is close to twice the RDA stated above.



How much protein should you eat to build muscle mass?



Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight is commonly recommended when “cutting” to lose fat.



What are high protein foods for weight loss?<

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Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
Lean meats.
Seafood.
Beans.
Soy.
Low-fat dairy.
Eggs.
Nuts and seeds.


There you have it Durham gym enthusiasts!



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CAST YOUR VOTE: The Best Gym in Durham

 

 

 

 

 

 

 

 

 

 

 

 

It’s that time of year again… Cast your ballot now for your favorite local businesses (and of course your favorite gym!) We appreciate your ongoing support!

 

  1. Click here to vote: http://durhammag.com/2017/02/15/vote-for-the-best-of-durham-2017/#codeword
  2. Go to Best of “Services”
  3. Enter Your Email Address
  4. Scroll down to S9. “Best Place to Get in Shape”
  5. “What is the best gym in Durham?” The Method
  6. Tell us why!
  7. Submit!

 


 

 

Thank you again for your ongoing support and for voting The Method the best gym in Durham!


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Spring into Fitness with The Method Gym in Durham

Ready to get back into the swing of things and shake off the winter blues? We know the holidays and start of the new year can be quite hectic and that sometimes our fitness goals are the first thing to go! To keep you motivated and up-to-speed, today we are sharing some of our latest and greatest blog posts from our Durham personal trainers!

Keep moving Durham!

 

Get the Scoop: BCAA’s

All About Rest Days

Carbs vs. Sugar

How to Get the Body You Want

10 Reasons Why You’re Not Losing Belly Fat

From Our Durham Personal Trainers: Overtraining

How Irregular Eating Patterns Can Hinder Weight Loss

Want to Gain Muscle and Lose Fat? Eat These Foods

The BEST Foods to Eat Before Working Out

The WORST Foods to Eat Before Working Out

Happy February friends!


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From Our Durham Personal Trainers: Overtraining

 

Hey Durham fitness lovers! If you love fitness and working out as much as our Durham personal trainers do, then chances are, overtraining is something you have to be careful of! So what is overtraining exactly and what are the risks and solutions associated? Read more to find out!

According to bodybuilding.com, overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. Over training is to the point where you are actually getting WEAKER but working out too much and without rest.
The dictionary states, “Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual’s recovery capacity. They cease making progress, and can even begin to lose strength and fitness.”
Signs of Overtraining Include:
  • Persistent muscle soreness
  • Elevated resting heart rate
  • Increased susceptibility to sickness
  • Injuries
  • Irritability
  • Depression
  • Loss of Motivation
  • Weight Loss
To avoid overtraining, our Personal Trainers in Durham recommend taking at least one rest day a week and to make sure you are consistently feeding your body and muscles with enough nutrients to stay strong and nourished.
The key is listening to your body, energy levels, and focus at the gym.

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