Monthly Archives: August 2018

How to Choose the Fitness Center for You



Even though an exercise regimen isn’t strictly necessary when you’re following the HCG injections diet plan, working out is still a good thing to do to keep your body in tip-top shape, especially if you want to tone specific parts of your body such as the arms or your tummy. If you are thinking of starting a workout routine, you might be considering joining a fitness center.

Joining a fitness center has several benefits. For one, it provides a safe environment dedicated to working out, and you will mostly be surrounded by like-minded people. For another, activities within a fitness center are supervised and regulated by professional trainers. You can make use not only of the equipment but also the services of the trainer, who could offer you guidance specifically designed to help you meet your fitness goals. The trainer might even help you recognize what your goals are in the first place.

Before you close this tab and book your membership, you should first be informed about what to assess when choosing the fitness center. The following are some key factors to consider:


You are more likely to follow through with your membership if the center is close to your home, your workplace, or both. If the center is too far and out of your way, you will be more inclined to find reasons to skip out.

Equipment and Programs

The center should have equipment and/or programs that cater to the kind of activities you are interested in and will help you achieve your fitness goals (e.g. personal training, weights training, circuit training, aerobics, etc.). Your exercise program should have variety as well so you don’t get bored or lose interest. You should also think of facilities that you might need when attending the program. For example, if you will be going to the center by car, you should factor in whether there is a parking lot nearby.


The center should offer you a comfortable environment for working out. Ask yourself if you would feel relaxed when working out in the center, or if you feel conscious or embarrassed. Take note of the state of equipment as well – see if they are in working order. Observe the cleanliness in the center and what kind of clientele it attracts.

Fitness Center Staff

Make sure that the staff in the fitness center have proper training and are certified by recognized industry associations. You should also ensure that the staff are aware and are capable of handling anything you might need especially if you have specific health conditions.

You should also find out how much the membership fee is and what the inclusions are. A fully detailed membership agreement will help you down the line. Find out about the policies for membership and the rules you must abide by to avoid misunderstandings.


Before actually joining a center, you should be sure that it’s the right choice for you. Remember that joining itself won’t keep you healthy and fit—exercise does.

Health and Nutrition for Athletes

It is an acknowledged fact that good nutrition leads to good health, and good health greatly contributes to one’s performance. This holds especially true for athletes, whose foundation to better performance is a well-balanced and healthy diet. An athlete following the HCG injections plan should consult a nutritionist to make sure if there are other adjustments to be made, especially as sugar levels are regulated.

An athlete’s diet should be able to:

  • provide enough energy to fuel the body through demanding training regimen;

  • provide enough fluids to avoid dehydration;

  • empower prime performance by helping the athlete reach the ideal body weight and fat and muscle levels;

  • improve the athlete’s adaptive abilities and recovery periods; and

  • enhance the athlete’s general health, among others.

Though generally similar to the general public, there are some additions to the athlete’s diet.  Athletes who have an extraneous workout routine need to increase their energy intake. Guidelines for carbohydrate and protein intake based on grams per kilogram (g/kg) of body weight should be consulted.

Unrefined carbohydrates (e.g. wholegrain bread and cereals) should be at the core of athletes’ diet. During digestion, the body breaks down all carbohydrates into glucose, which is the body’s chief energy source. Glucose can then be converted to glycogen and stored in the liver and muscle tissues, and can thus act as fuel for muscles and other body systems during exercise.

Athletes are advised to adjust their carbohydrate intake according to their exercise level:

  • Light intensity exercise (30 minutes per day): 3 to 5 g/kg per day

  • Moderate intensity exercise (60 minutes per day): 5 to 7 g/kg per day

  • Endurance exercise (1 to 3 hours per day): 6 to 10 g/kg per day

  • Extreme endurance exercise (more than 4 hours per day): 8 to 12 g/kg per day

It is suggested that athletes’ fat intake come from olive oils, nuts and seeds, avocados, and other healthier options. It is also advised to refrain from consuming high-fat foods such as pastries, chips, and fried foods.

For their protein, athletes are advised to consume an amount that is only slightly higher than that recommended for the general public. In any case, protein needs are easy to meet by following a high-carbohydrate diet many high-carbohydrate foods are rich in protein too. A proper dose of protein will also help in stimulating anabolism.

Athletes should drink plenty of fluids before, during and after their workout sessions. Though water is okay, in high-intensity and endurance regimens, sports drinks might be better since they usually contain sodium, which helps in absorption.