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Personal Trainer Zandra Fitness by Z
zandraalexanderfitness.blogspot.com
156
I'm a Certified Personal Trainer, originally from Sweden, now living in the US. I take my career as a personal trainer very serious and I'm professional, organized, educated and dedicated to help people get fit and stay there. Fitness is not a quick fix, fitness is a lifestyle that takes dedication and knowledge. My blog will always give you correct and detailed info about fitness and nutrition.
#8823 in All , #90 in Health

Goal of hypertrophy.

Many of us have the goal of hypertrophy, building lean muscle mass. Usually when clients come in and tell me what they want, they say that they want to reduce body fat when they actually want to incr...

20 may 11 1 person likes this

Toxic chemicals in cosmetics/ skin care/ hair care/ fragrance.

Did you know that the body can absorb as much as 5 pounds of cosmetic chemicals every year? Well, now you do and its time to make a huge change in your everyday product use. Do you really know all th...

15 may 11 5 people like this

The most effective ab exercises.

A study done i 2008 at the San Diego State University, sponsored by the American Council of Exercise, tested 13 common abdominal exercises for muscle stimulation in the front and side abdominal muscl...

11 may 11 6 people like this

How to naturally delay muscle fatigue.

While exercising, your muscles might feel weak, painful and tired. This is muscle fatigue, and it can be caused by a variety of physical, environmental, biochemical and nutritional factors. Muscle fa...

08 may 11 3 people like this

How to avoid exercise stagnation.

Hitting a plateau happens to the best of us and its nothing to be ashamed of, but it can be so frustrating and sometimes hard to get going with seeing results again. You spend hours at the gym every ...

04 may 11 4 people like this

Treadmill or solid ground?

When it comes to cardio, people always wonder what is best; running on a treadmill or running on the ground? (That ground can be a track, grass, even asphalt, but never concrete.) Treadmill machines ...

30 apr 11 4 people like this

How to use the heart rate zones.

Start with subtracting your age from the number 220. This number is your max heart rate (beats per minute), this is of course not going to give you the exact maximum heart rate number because of diff...

30 apr 11 6 people like this

Fat burning zone myth.

Many cardio machines will tell you when youre above or below the so called fat burning zone, and of course you think that "the zone" is where you want to be. But low-intensity exercise to b...

28 apr 11 6 people like this

Simple tips to boost your workout results.

Here is a little list of inspiration to help you get on the right track. Sometimes the scale gets stuck on a number and that numbers just wont go down, even if we workout and eat well. 1. Dont take l...

18 apr 11 3 people like this

The 6 exercise machines you must avoid.

This article is written by the editors of Womens Health and I thought that it was an interesting read. I am personally a strong spokesperson for free weights and I prefer to avoid stationary machines...

14 apr 11 5 people like this

Get back on track.

Anyone who has exercised more than a couple of months can take a break for a week or less and barely notice a difference. In fact, it may feel more like a good rest than a setback and your body could...

07 apr 11 3 people like this

What prevents building muscle mass?

This article is from livestrong.com, written by Kay Uzoma. "Overview Appreciation for strong, toned muscles is growing. No longer viewed as being just for bodybuilders, muscles are becoming well...

06 apr 11 6 people like this

Will eating every 3 hours speed up my metabolism?

Metabolism is a complex range of biochemical processes that occur within us, that combine nutrients with oxygen to release the energy our bodies need to function. People often suggest that a food pat...

04 apr 11 6 people like this

Tv fitness games.

With fitness games being the cool thing these days, is running in the same place really effective? A cardiovascular exercise is one that increases your heart rate, breathing rate and works up a good ...

04 apr 11 5 people like this

How to get a fitness model body.

Fitness model body You can have your dream body, but you have to have a goal and you have to know how to achieve that goal, otherwise say bye-bye to your dream body. Do you want to have a marathon bo...

03 apr 11 9 people like this

Warm-up and cool-down.

Warm-up. A warm-up should be about 5-10 minuets and should be at low-to-moderate intensity, the goal is to warm up the body and not exhaust the body. Many people neglect the impact and necessity of a...

03 apr 11 1 person likes this

Protein supplements, what kind and when?

We all know that when you lift weights, its good to consume extra protein after your workouts. But do you really know what kind of protein you should consume and do you know when you should consume i...

03 apr 11 3 people like this

Working out while being sick.

When you are sick your body needs to focus all its energy on getting healthy again. And if you decide to workout, even if it is just a simple exercise like for example walking, how efficient will tha...

03 apr 11 6 people like this

Cardio and resistance in the same session.

It is sometimes suggested that you can do a cardio session that is about 15-30 min long, after lifting weights. First of all, everything depends on your goal. If your goal is hypertrophy (which is th...

03 apr 11 4 people like this

Holding weights while doing cardio.

I see this at my gym and I even see personal trainers doing it. But its actually dangerous for you and could go very, very wrong. Cardio and weight lifting should never be mixed in that way, same goe...

03 apr 11 3 people like this

How to get rid of cellulite.

Stress, smoking, little or not enough exercise, wrong diet, insulin are all causes of those evil cellulite. You do not need to be overweight to have cellulite, you can even be underweight and have th...

03 apr 11 5 people like this

Improper technique and injury.

In this article I will explain, in very short, what happens inside your body as you do a movement (for example lifting a weight or running). We all know that knowledge is power and knowing how your b...

03 apr 11 1 person likes this

Relative flexibility.

Relative flexibility is another word for poor/bad flexibility. Its when the body (kinetic chain) seeks the path of least resistance during an exercise due to tight muscles. Prime example of relative ...

03 apr 11 1 person likes this

Weight lifting basics.

This chapter will give you general ideas, it all depends on your goal with the workout. Reps, intensity, sets, time, rest and so on- all of these needs to be specific for your goal in order to work t...

03 apr 11

The biggest fitness decider.

Ive written about this before, but so many people still neglect this little bit of information and how much it affects your goal. Do you want to know what it is? It is your level of effort! Your leve...

03 apr 11 7 people like this

Should you stretch before a workout?

I see that a lot of bloggers are writing negative words about stretching before a workout, but there are a lot of things to clear up here before you can say that stretching before a workout is bad. F...

03 apr 11 3 people like this

10 week update.

So its been 10 weeks since I had my daughter and the road back to being fit has been and still is hard. Since about 3 weeks ago Ive been allowed to workout, but I had to start slow. And I started out...

06 feb 11 7 people like this

Fiber.

The recommended amount per day for adults is 20-30 grams, but most adults only consume about 10 grams per day. The term fiber refers to carbohydrates that cannot be digested. Fiber is present in all ...

04 feb 11 2 people like this

Leptins role in metabolism and weight loss.

This is an article by Leo Galland, M.D., that was posted in the Huffington post on January the 13th 2011, and I thought it was an interesting read. "The holidays came and went, and now we are her...

01 feb 11 4 people like this

Diet or exercise?

People ask me what is more effective in weight loss, restricting your diet or exercising. Well, consuming fewer calories through dietary changes will promote weight loss more effectively than exercis...

31 jan 11 2 people like this

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