Portland Oregon Personal Trainer Kisar Dhillon Gives 3 Helpful Eating Tips When Working Out

The most important snacks a person can have is before, during and after a workout routine or fitness event.

Quote startThinking about exercise does not generate fitness results!Quote end

Portland, OR (PRWEB) February 21, 2012

With so many energy drinks on the market these days the body sometimes needs real food in order to complete rigorous physical activity. Having caffeine or other energy enhancing supplements may work in the short term, but when it comes to endurance activities, weight lifting and high intensity interval training, a quick real food snack can be the solution to give the body the nutrition it needs at that moment in time.

A Pre Snack Workout
If someone is in need of a snack prior to a workout, following foods on the low glycemic index will provide better options because of the peaks and valleys of glucose in the blood. A simple food like an apple is great because it provides the proper amounts of nutrients to not only wake up somebody, but it will supply the body with the right amount of carbohydrates it needs to get the activity started.
A Snack During a Workout
A great snack during a workout can range from eating a small banana with a little bit of peanut butter to a cheese stick with some crackers. There are times when the body is exercising so hard during a fitness training or exercise event that it needs a certain amount of carbohydrates and protein to maintain that level of intensity, or the person will bonk. The human body will let a person know when it needs carbohydrates, fat and even protein, especially during intense exercise or competition. This can also vary for fitness events or recreational excursions where high altitude and elevation gain is a variable.

Post Workout Snack
This is one of the most important meals an athlete or fitness enthusiast will need to ingest after working out. It is crucial that carbohydrates and protein are put back into the body within one hour after exercising. This will help in overall recovery of the main muscles that were being used during the activity, and to put back any important nutrients and electrolytes that were lost due to expiration and perspiration. This can be in the form of a recovery drink which is a 4 carbohydrates to a 1 protein ratio, or a small snack that can consist of a cheese stick and a brown rice tortilla, or whole grain crackers and low fat cottage cheese.

The purpose is not to rule out liquids, because recovery drinks play a huge role in post workout supplementation. The reasoning is that sometimes the body just needs to ingest carbohydrates in the form of food, versus liquids or gels. It is totally understood that when doing a marathon or ultra endurance event, the creativity of what is being ingested will vary among fitness individuals, but all of them will intake some kind of food before, during and after an intense workout or fitness event.

If more information is needed about other specific foods for these three phases of exercising, please consult a personal trainer, registered dietitian or a nutritionist for helpful hints and other food options that can be great additions to the ones mentioned already.


Choosing the Right Workout

Diet, exercise and rest are the three main components of maintaining health and fitness. These should be the mental mantra of all those who are serious in achieving good health. The diet should be balanced, following the food pyramid. The diet should provide all the needed vitamins, minerals, fiber, protein and energy. Rest should be sufficient in terms of recreation and sleep. The exercise should be appropriate and well-defined depending on the needs and capability of the individual. Getting motivated to exercise and choosing the right workout are arguably much harder to do than eating the right food and getting sufficient rest.

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Why don’t you try Zumba, Yoga, Pilates, Dodge Ball or hire a Personal Trainer

If you are not exactly a fan of doing cardio exercises on the treadmill, stepper, or any other machine that you usually see at the gym, then there’s no reason for you to forego your cardio routine altogether. There are several other ways of getting the right amount of cardio and sweat that you need not only to aid in successful weight loss but also to help you become fitter and stronger in both your mind and body. Why don’t you try Zumba, Yoga, Pilates, hire a personal trainer, or even enroll in a group sports class like dodge ball. As long as you are moving, you will burn calories and feel a lot better. If you wan to get better results in a shorter amount of time, then you need to hire a personal trainer to help you map out your specific program. It is worth the time, money and you will feel awesome when you get there.

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Fitness Training Portland: Strength Training vs Cardio Exercises

A lot of people who are meaning to lose weight find it a bit tricky to choose between personal training or strength training or doing cardio exercises. Of course, both types of exercises have their own share of benefits to the body and to one’s weight loss goals but the most common question is, which one should you do more of, or which one should you not even think about doing at all.

Benefits of Cardio Exercises

If you wish to shed off a reasonable amount of weight, then one of the first and most effective types of exercise you might want to do are cardio ones. There are many forms of cardio exercises like dancing, biking, swimming, running, walking, and so much more. These types of exercises are effective because they spike up your heart rate and make you sweat like crazy.

Losing weight through cardio exercises is very easy especially if you are new at it and plan to do it on a regular basis. In just a span of a few weeks, you will immediately see results on the scale and on your body especially if you jog or run daily.

Benefits of Strength Training

Strength training on the other hand is aimed at firming your skin and improving your body’s overall strength. A lot of reports have shown that people who lift weights regularly double their muscle strength and muscles are of course known for keeping fat off the body. The more muscle you have, the less likely will you gain weight.

Also, strength training can be helpful in such a way that when you do it regularly, you will see results on your body especially in terms of its shape. The more you train your strength, the more likely will you benefit from it in the long run.

Which One is Better?

A common misconception among a lot of people trying to lose weight is that doing one of these two types of exercises is already enough to ensure the reaching of their fitness goals but that is absolutely wrong. No matter how much weight you lose doing cardio exercises, at some point your body will get used to it and you will reach the state of plateau. When this happens, your body, without enough muscles, will find it difficult to lose weight and the more you do cardio exercises, the more you will lose your muscles.

On the one hand, if you only do strength training, there is a huge possibility for you to not be able to maximize your weight loss potential. At some point you might even notice that your body is bigger and bulkier from lifting too much weight and without losing the right amount of fat. Thus, the right combination of both is the key to enjoying the long term benefits of permanent and consistent weight loss. And when you combine this with proper nutrition, then all the more will you be able to enjoy the benefits of living a healthier life.

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Top 4 Benefits for Personal Training


The initial costs of personal training can be somewhat dismaying, but it will be more than likely offset by the benefits listed below. You are guaranteed to enjoy each and every advantage listed here if and when you get your own fitness trainer.


Professional fitness trainers have been schooled and trained to work with all types of personalities and consequently determine the ideal approach to use in order to keep them motivated to work out. Even if you feel you do not have the necessary self-discipline or willpower to keep to your diet and exercise plan, your fitness trainer will help ensure that you nonetheless stick to it – and achieve your goals in the end.

Also, the fact that you have already paid for your trainer’s services should at the very least motivate you to get your money’s worth even for just a session or two.

Specialized training

You can also ensure that you are working with a personal trainer who has the necessary expertise in the type of workout you are interested in, regardless of whether it has to do with weight lifting, aerobic exercise, or something else. If it makes you feel any better, you can also look for those with a proven track record in women’s fitness or men’s fitness.

Ultimately, the key thing to remember here is that you should work out with a personal trainer whose skills and competence you trust and respect – enough to inspire you to keep going.

Customized workouts

This is personal training, after all, and as such you can expect to get what you want when and where you want it and how you want it.

Basically, personal training programs begin with a talk between you and your trainer so that the latter could be informed about your fitness goals. Expect, however, your trainer to add a few more goals of his own and for you to achieve. Those additional tasks may seem like extra work but they are always intended to keep you healthy and fit. As such, you shouldn’t mind adding them to your goal list.

Also, keep in mind that personal trainers are supposed to work around your schedule and not the opposite. You therefore have the power and the right to ask your personal trainer to work out with you at your preferred time and place. Of course, do expect to pay extra – or have a more difficult time finding a willing trainer to work with you – if your preferred workout schedule happens to be unconventional.


Exercise can be fun and challenging in a good way, but it can also pose a threat to your own health and lead to unwanted injuries if you are unsure about the proper ways to go about it. Thankfully, the presence of your professional trainer will ensure that no such incidents would take place during your workout.

With these four benefits, you’ve hopefully realized just how much a help personal training can be.

About this Author

If you would like more information on Kisar Dhillon please visit me at:

Personal Website: http://www.kisardhillon.com

Thank you,
Kisar S. Dhillon

Article Source: http://EzineArticles.com/?expert=Kisar_Dhillon

Article Source: http://EzineArticles.com/6864513

A Beginner’s Guide to Weight Lifting


Unlike aerobic exercise, weight lifting generally does not appear suitable for everyone. Most people assume that it’s the type of workout more suitable for men’s fitness rather than women’s fitness. But as any fitness trainer offering personal training is likely to tell you, weight lifting is an integral part of anyone’s workout program and regardless of what their weight objectives may be.

Define your goals

There are various types of weight lifting programs, and you should take the time to determine which one is most suitable in your case. Women lift weights for more defined and toned muscles while some men prefer to pump iron to bulk up and have bulging muscles to flaunt. And you may find this hard to believe but weight lifting may also be good for weight loss.

Start light and start right

You can literally end up injuring yourself – in very severe ways, too – if you force yourself to start by lifting 100-pound barbells on your first day. Start light and start right by lifting weights that you can readily handle. You can gradually increase your weights from there. Also, for those who are only into weight lifting for toning, increased repetitions – and not heavier weights – are the key to success.

Progress is inevitable and necessary

Progress here refers to the gradual and necessary increase in the weights you are using in your workout. It’s the only way to ensure that your muscles stay toned rather than suffering from stunted growth because they have gotten used to the weights you are lifting. Most experts recommend an increase of 10 pounds per month for those who want to bulk up, but obviously the figures would vary depending on the type of weight lifting program you are following.

Variation is essential

Firstly, educate yourself about the different muscle groups your body consists of. There’s the lower body – which consists of your thighs, calves, hamstrings, and abs – and then there’s your upper body, which consists of your back and shoulder muscles. Lastly, there’s your mid-body muscle group and which includes your chest, triceps, and biceps. Make sure that you do not target the same muscle group consecutively as this could lead to overworked muscles, workout plateaus, and imbalanced results.

Also, be wary of the “chicken legs” syndrome that’s common with bodybuilders. A lot of heavy weight lifters end up with bulging arms and scrawny legs simply because they’ve forgotten that their legs require the same amount of workout as well as their arms.

The tips above can give you a good start to weight lifting, but you will need more essential and specific advice as you progress. With a personal trainer, you can at least ensure you are performing all weight lifting exercises correctly, safely, and effectively.

If you would like more information on Kisar Dhillon please visit me at:

Personal Website: http://www.kisardhillon.com

Thank you,
Kisar S. Dhillon

Article Source: http://EzineArticles.com/?expert=Kisar_Dhillon

Article Source: http://EzineArticles.com/6864558

Portland Personal Trainer Kisar Dhillon Introduces EcoFicient Training, a New Style of Personal Training at the Green Microgym in Portland, Oregon

Portland, OR (PRWEB) February 01, 2012

At the beginning of 2012, Portland Oregon personal trainer Kisar Dhillon and Green Microgym Founder, Adam Boesel, wanted to create a simple, but efficient way for people to experience the advantages of personal training. Their first part of their journey was to develop a simple 30 minute fitness program that would give people an excellent workout in less time, and utilize green technology during the process.

When wanting to spend quality time with family, having to work longer hours and having hectic travel schedules, making time for fitness, exercise, health, wellness and personal training seems to be a challenging task for most people. The original personal training model centers around the one-hour personal training session, and a lot of individuals just do not have that much time to make that happen.

The term eco-friendly is about being efficient and conscious with the environment and the ways of living. The one main resource that is not unlimited and will affect all people and species is time of itself. If the program that Kisar Dhillon and Adam Boesel helps individuals create more time for themselves and the people around them, then this personal training fitness program will be a success in Portland, Oregon and beyond.

EcoFicient Fitness is a simple 30-minute personal training program that can work with individuals who want private, semi-private and/or small group training. It will involve creating an exercise environment that will utilize green technology, efficient workouts, and professional training to help create excellent health and fitness results.

The personal training industry is constantly changing, but this is something that no one has done, combining green technology, personal training and fitness all within a 30 minute program. 2012 is going to be a fun and exciting year for both Portland personal trainer Kisar Dhillon and Green Microgym founder, Adam Boesel.

Ecoficient Fitness is the first program being launched, but there are other projects planned in the near future. This year seems very bright and exciting for fitness and combining green technology with professional fitness training and science is going to be a something the fitness industry needs.

PRWeb Press Release

What are the advantages of Freeweights

When someone says they workout with free weights, what they are saying is that they exercise with weights that are not attached to a machine. This includes barbells, weighted plates, kettle-bells, sandbags, dumbbells, and the use of bumper plates.
The advantages of using free weights is that it creates muscle balance discrepancies.  When doing machines, you are lifting weight in a fixed movement, so fitness experts call this closed chain exercises. The disadvantages of closed chain exercises is that they will create tension in joints that can cause injury or shearing forces that will result in damage.
When doing free weights, the joint is able to move more freely, which in turn can be a lot safer.

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Components of Health, Fitness and Wellness

Here are some of The Components of Health and Fitness are:
1. Muscular Endurance
2. Flexibility
3. Muscular Strength
4. Body Composition
5. Cardiorespiratory Endurance

These are just some of the components of health, fitness & wellness. There are other aspects of fitness that can be measured and this is done by fitness appraisals. These assessments can be done by the Wingate Test (anaerobic threshold), VO2Max, Hydrostatic Weighing, and the Vertical Jump test.

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