Personal Training In Portland, Oregon: Ways To Lose That Muffin Top!

If you are looking for ways to lose that muffin top here are some helpful hints that we think can help you:

1. Pick a pair a jeans that you would like to fit into without that extra skin hanging over the side. No one likes to see that skin hanging over, so go buy a pair a jeans that you want to be able to fit in – these are your Goal Jeans!

2. Start increasing your cardio respiratory exercise, but when you do it, make sure you are in your target training heart rate

3. Start doing some weight training in order to increase your muscle mass, which will in turn help you burn calories throughout the day.

4. If you need assistance, we would recommend hiring a personal trainer in your area to really push you to the next level.

5. Start writing your food in a journal so you can visually see what you are eating. You will be surprised when you see how much or little you eat.

The first link above is an excellent article/press release on muffin top exercises.

Good Luck & Enjoy!
Exercise Personal Training

What is A Good Diet? How are you supposed to eat?

I just got back from a health sciences meeting at the University that I teach at and we were talking about diet, diabetes, and just the eating habits of people in United States. Obesity is such a major obstacle that we are trying to get a handle on here, but it seems that food and the message of food is everywhere. We cannot go anywhere without seeing some reference of something to eat, drink, order to go or have it delivered. Food is out of control here in the USA and a lot of us are consuming it.
I was just listening to the news and they were talking about increasing the disabled lift on the public transportation from 600lbs to 800lbs. Come on, if you are weighing 600lbs there has to be a wake up call, and to add 200 more pounds on too that, there has to be some denial going on.
We all need to practice a little moderation on a daily basis. You do not need to drink a pot of coffee, nor do you need to have a six dollar burger, french fries and a diet coke with your meal.
The one thing that you need to consider is to talk with a registered dietitian and then start working with a personal trainer. Seek out the best trainer you can find and then work with them until you get those results.

Personal Training: Need to workout during lunch!

If you are having a challenge finding time to workout, because of work, family, traveling, etc., then here are some helpful hints.

1. Give yourself an allotted amount of time that you can workout and block it out.

2. If all you have is 20 minutes, then make your workout back to back with exercise and keep your rest to a minimum.

3. Focus on doing full body movements, especially if you can only do two workouts per week. If you can workout more often, then you can separate your body into different muscle groups and then exercise them accordingly.

4. You want to keep that heart rate up the entire time so you can get the benefits of cardiorespiratory fitness at the same time.

5. Set small goals/milestones on what you want to achieve through your fitness routine.

6. You can always hire a personal trainer in your area to help you if need more motivation. If you are in Portland, Oregon then hire a Portland personal trainer. If you are in New York, then find a New York personal trainer or seek a referral.


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.

Exercise Personal Training 

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.

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Kisar S. Dhillon

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