Personal Trainer | Personal Training

Super man exercise holds | Lower Back Exercise

noreply@blogger.com (Scott White) — Sun, 08 Nov 2009 12:51:23 PST

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Supermans a great way to get a stronger lower back. Learn how and when to do these exercise with top fitness expert Scott White. http://www.personalpowertraining.net join now: http://www.myweightworld.com

Super Man Fitness Training | Lower Back Exercise

noreply@blogger.com (Scott White) — Sat, 07 Nov 2009 22:16:12 PST

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Super mans are a great lower back exercise. Learn how to make your back strong with exercises by fitness expert Scott White. http://www.personalpowertraining.net join now: http://www.myweightworld.com

Sumo Squat Deadlift

noreply@blogger.com (Scott White) — Fri, 30 Oct 2009 19:07:34 PDT

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Stiff Leg Deadlifts | Hamstring Exercise

noreply@blogger.com (Scott White) — Fri, 30 Oct 2009 14:52:15 PDT

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Stiff leg deadlifts, exercise your hamstrings. Learn how to workout with Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Step Up Variations | Step up Training

noreply@blogger.com (Scott White) — Wed, 28 Oct 2009 12:17:37 PDT

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Step up, work your lower body correctly with Fitness Training expert Scott White. http://www.personalpowertraining.net join now: http://www.myweightworld.com

Different ways to measure how many calories you need.

noreply@blogger.com (Scott White) — Wed, 21 Oct 2009 14:17:29 PDT

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Here’s how to figure out your BMR:

English BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Another method

Mifflin-St. Joer equation. Weight in pounds must be converted to kilograms by dividing weight in pounds by 2.2. Height must be changed to centimeters by multiplying inches by 2.54. Plug your height and weight into the basic equation:

9.99 x weight + 6.25 x height - 4.92 x age.

Men then add 5; women subtract 161.

The total is your approximate calories per day for resting metabolic rate. The RMR for a 40-year-old man who weighs 190 lbs and is 6'1" is 1800 calories per day. A 25-year-old woman who is 5'6" and 140 pounds has a basic calorie requirement of 1380. Because the equation is not completely accurate, real RMR may be slightly lower or higher.

In addition to the RMR calories, each person needs additional calories for daily activities and exercise. A sedentary person will need fewer calories than an active person.

Here’s a very simple method to get a caloric need:

The Quick Method calculation is as follows:

BMR = body weight in lbs x 15 to 16 calories
Lose Weight = body weight in lbs x 12 to 13 calories
Gain Weight = body weight in lbs x 18 to 20+ calories

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).

in great health and happiness

Scott White
Personal Power Training
Professional Fitness Trainer

B.S. in Kinesiology
480-628-1607
swhite@personalpowertraining.net

www.personalpowertraining.net

www.seotutorialprogram.com

www.fitnessmodelbook.com
www.traineru.com
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14362 N. Frank Lloyd Wright Blvd., Suite 2138
Scottsdale AZ 85260

When Calories are too Low.

noreply@blogger.com (Scott White) — Wed, 21 Oct 2009 14:02:29 PDT

What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

1 More reason you should hire a Personal Trainer

noreply@blogger.com (Scott White) — Tue, 20 Oct 2009 12:41:38 PDT

Preventing Injury By Supervising Strength Training
Article Date: 15 Oct 2009 - 0:00 PDT

Half of all Swedish elite volleyball players suffer at least one injury per season. One important reason may be that most players perform injury-preventing strength training unsupervised. This is shown in a new thesis from the Sahlgrenska Academy at the University of Gothenburg, Sweden.

All Swedish elite-level teams were invited to participate in the study, and 158 players returned the questionnaire that had been mailed out near the end of the volleyball season. The responses show that about half of the players had been injured at least once during the season. Almost everybody performed some kind of injury-prevention activity, but a majority did it without supervision. 'This is surprising since it is well-known that the training is much more effective if a coach or a physiotherapist develops an individualized program and is present during the training sessions,' says physiotherapist Sofia Augustsson, the author of the study.

The thesis also shows that supervised strength training makes the athletes perform much better than when exercising alone. Two groups of female volleyball players were given different exercise programs. One group received personalized programs that were performed under the supervision of a physiotherapist, while the members of the other group were given a standard program that was performed unsupervised. The former group improved their performance 50 percent more that the latter group. In addition, the proportion of injured players was smaller in the supervised group. 'I have a feeling that more athletes really stick to the program and focus on the task if there is a coach present. Many players may feel that the strength and conditioning training is the boring part of their sport, which makes it tempting to "cheat" when nobody is watching,' says Augustsson.

Thesis for the degree of Doctor of Medical Science at the Sahlgrenska Academy, Institute of Neuroscience and Physiology, section for occupational therapy and physiology

Title of the thesis: Strength training for physical performance and injury prevention in sports. Individualized and supervised training for female athletes.

Source:
Elin Lindström Claessen
University of Gothenburg

Squat Press Variations | Fitness Training Expert

noreply@blogger.com (Scott White) — Fri, 16 Oct 2009 11:48:26 PDT

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Squat Press Variations, Fitness Training Expert Scott White shows you how to perform exercises correctly. http://www.personalpowertraining.net join now: http://www.myweightworld.com

Squats | Learn to Squat

noreply@blogger.com (Scott White) — Fri, 16 Oct 2009 10:46:35 PDT

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Squats, learn how to squat and perform exercise correctly with Scott White Personal Trainer. http://www.personalpowertraining.net join now: http://www.myweightworld.com

Squat Press | Squat and a Press

noreply@blogger.com (Scott White) — Wed, 14 Oct 2009 12:25:30 PDT

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Squat press, learn how to perform multi joint exercise to burn tons of fat with personal trainer Scott White. http://www.personalpowertraininig.net join now: http://www.myweightworld.com

Squat Curl Press | Multi Joint Exercise | Fat Burn

noreply@blogger.com (Scott White) — Wed, 14 Oct 2009 10:51:20 PDT

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Squat Curl Press, learn how to do awesome exercises to burn tons of fat in get in shape with fitness expert Scott White: http://www..personalpowertraining.net join now: http://www.myweightworld.com

Split Squat Jumps | Jump Higher, Run Faster

noreply@blogger.com (Scott White) — Fri, 09 Oct 2009 08:03:42 PDT

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Split Squat Jumps, learn how to jump higher, run faster, and build a tighter firmer butt with Fitness Expert Scott White. http://www.personalpowertraining.com join now: http://www.myweightworld.com

Side step ups | Leg and But Exercise

noreply@blogger.com (Scott White) — Thu, 08 Oct 2009 11:19:57 PDT

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Side step ups, learn to exercise your legs and butt effectively with Scott White Fitness Expert. http://www.personalpowertraining.net join now: http://www.myweightworld.com

Swiss Ball AB Exercises | Abdominal Exercise

noreply@blogger.com (Scott White) — Wed, 30 Sep 2009 17:47:59 PDT

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Swiss Ball Abdominal Training, learn how to train your Abs with Top fitness expert Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Shoulder Press | Shoulder Training

noreply@blogger.com (Scott White) — Wed, 30 Sep 2009 07:50:38 PDT

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Shoulder Press, learn how to workout your shoulders with fitness expert Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Push Ups | Chest Training | Chest Exercise

noreply@blogger.com (Scott White) — Fri, 25 Sep 2009 07:47:32 PDT

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Push ups, learn how to work your chest more effectively with Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Pull Overs | Lat Exercise | Back Training

noreply@blogger.com (Scott White) — Wed, 23 Sep 2009 14:21:52 PDT

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Pull Over Variations, learn how to train your back muscles. Scott White is a top fitness expert http://www.personalpowertraining.net join now: http://www.myweightworld.com

One leg Plank | One leg Prone Iso Abs | Core

noreply@blogger.com (Scott White) — Wed, 23 Sep 2009 10:58:04 PDT

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Prone Iso abs (plank), learn proper core training with top trainer Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Core Training Scottsdale Arizona | Abdominal Training

noreply@blogger.com (Scott White) — Mon, 21 Sep 2009 10:36:52 PDT

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Core Training | Abdominal Training Scottsdale Arizona with top trainer Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Plank Variations | Prone Iso abs | Core Training

noreply@blogger.com (Scott White) — Mon, 21 Sep 2009 07:59:00 PDT

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Prone Cobra | Posture Exercise | Improve Posture Training

noreply@blogger.com (Scott White) — Sat, 19 Sep 2009 10:52:29 PDT

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Prone Cobra, improve your posture and learn how to exercise with Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Amazing Fat Burner Supplement one of my fitness models just gave me the scoop

noreply@blogger.com (Scott White) — Wed, 16 Sep 2009 14:57:11 PDT

One of my Female Fitness Models just revealed what her secret to fat loss is: Anabolic Xtreme Slim Xtreme, 45 Capsules . I get harassed all the time about what's the best Fat Burner on the Market for Women. I of course believe people shouldn't take fat burners and appetite suppressants because they should be more healthy and do it with proper nutrition and exercise technique. Though a lot of people are looking for that quick fit fat loss solution. So I'm giving in and telling you their secrets: Anabolic Xtreme Slim Xtreme, 45 Capsules are amazing so she says. Her Recommendations are to only take one a day. So stop bugging me about what fat burners are the best for women, because I'm finally pointing you in the direction you want. Remember read instructions who these are for if you have a pre-existing health condition they may not be for you.

Anabolic Xtreme Slim Xtreme, 45 Capsules

Overhead Squats | Snatch Squats

noreply@blogger.com (Scott White) — Wed, 16 Sep 2009 07:39:28 PDT

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Overhead Squats, learn how to exercise with correct form with Scott White fitness expert. http://www.personalpowertraining.net join now to talk with Scott: http://www.myweightworld.com

One Arm Prone Iso Abs | One Arm Plank | Abs

noreply@blogger.com (Scott White) — Fri, 11 Sep 2009 14:56:46 PDT

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One arm Prone Iso ab, plank exercise. Learn how to workout your abs with Scott White: http://www.personalpowertraining.net join now: http://www.myweightworld.com

Personal Trainer | Personal Training

Super man exercise holds | Lower Back Exercise

Super Man Fitness Training | Lower Back Exercise

Sumo Squat Deadlift

Stiff Leg Deadlifts | Hamstring Exercise

Step Up Variations | Step up Training

Different ways to measure how many calories you need.

When Calories are too Low.

1 More reason you should hire a Personal Trainer

Preventing Injury By Supervising Strength Training Article Date: 15 Oct 2009 - 0:00 PDT

Squat Press Variations | Fitness Training Expert

Squats | Learn to Squat

Squat Press | Squat and a Press

Squat Curl Press | Multi Joint Exercise | Fat Burn

Split Squat Jumps | Jump Higher, Run Faster

Side step ups | Leg and But Exercise

Swiss Ball AB Exercises | Abdominal Exercise

Shoulder Press | Shoulder Training

Push Ups | Chest Training | Chest Exercise

Pull Overs | Lat Exercise | Back Training

One leg Plank | One leg Prone Iso Abs | Core

Core Training Scottsdale Arizona | Abdominal Training

Plank Variations | Prone Iso abs | Core Training

Prone Cobra | Posture Exercise | Improve Posture Training

Amazing Fat Burner Supplement one of my fitness models just gave me the scoop

Overhead Squats | Snatch Squats

One Arm Prone Iso Abs | One Arm Plank | Abs

Preventing Injury By Supervising Strength Training
Article Date: 15 Oct 2009 - 0:00 PDT