Balance and mobility

Progression in age needs your leg strength to be good for moving around. By doing kettlebell rack squats regularly you will be able to increase your leg strength a good bit. Not only your legs, your stabilizing muscles, balance and core can also be improved immensely.

The communication necessary between your different muscle groups and the brain to prevent any act of falling down is also improved, thus avoiding fractures and having to take large doses of calcium and bone supplements.

Exercise for the entire body

Kettlebell Rack Squats are indeed a multi-purpose exercise as they tone and tighten the abs, behind, and legs. Muscles that benefit from squats help with regulation of glucose, insulin sensitivity and lipid metabolism thus protecting the body from obesity, cardiovascular ailments and diabetes.

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Fat burning

Squats have proven that they are one of the best ways to burn calories and build muscle. Every pound of muscle gained helps the body to burn around 50-70 number of calories in a day. Taking a gain of around 10 pounds in muscle build up, your body will burn around 500-700 calories a day compared to earlier efforts.

Sports front

Squatting has been compared to having a good quota of athletic ability. This exercise has helped many athletes in Europe to jump higher and run faster. In fact a personal trainer would recommend that it becomes a virtual part of all athletic training programmes. A good personal training certification will teach students how to train with kettlebells the proper way, average courses just teach generic stuff.

Helping with injury prevention

When athletes sustain injuries it is often due to weak muscles, connective tissues and ligaments. Doing squats helps to strengthen the items mentioned heretofore. It also improves flexibility especially in areas like the hip and ankles, and is great for maintaining balance.

So do not mistakenly think that squats are just exercises for the legs. The whole body benefits from doing squats, so it should be included in your regular workout routine. As mentioned above it can be done anywhere without requiring any special gym equipment.

Many fitness enthusiasts are of the opinion that Online Personal training is a much more cost effective way of losing weight. But there are others who swear by weight loss surgeries, liposuctions and other fad methods popularized by skinny celebs.

To know whether or not other weight loss methods are cheaper and a more fruitful way of losing your fat compared to Online Personal fitness training, you have to first consider the expenses involved with each.

Personal Training for your Weight Loss Goals
Following are some popular quick weight loss procedures and how much they can actually cost.

Liposuction Cost


Liposuctions are usually performed in the Day Surgery department of hospitals or cosmetic surgery clinics. It will require intravenous sedation and local anaesthesia. The approximate cost of a liposuction procedure can be anything between $3,500 and $6,500. This includes accommodation and theater fees of $1,100.

A larger, more major liposuction surgery needs to be performed in a hospital setting and you will require general anaesthesia. Of course, the charges are much higher because of the additional fees involved.

Private health funds can approximately cover $500 of the entire bill. But since it is an elective cosmetic procedure, you won’t receive any rebate from Medicare. Most insurance companies may not provide coverage for such cosmetic surgeries.

Bariatric Surgery Cost

Bariatric surgery or weight loss surgery is extremely expensive. But the actual bill that you have to foot may depend on several factors such as post-surgery medications, hospital or clinic fee, anaesthetist fee, surgeon’s fee and the kind of surgery performed.

Gastric band surgeries cost an average of $10,000 to $14,000 approximately and the bad news is that your Medicare will not cover a gastric band surgery.
Cost of Tummy Tuck
Tummy tuck is another easy way to flatten your potbelly and it is probably the most popular body contouring surgery in the world.

Unfortunately, in Australia, a full tummy tuck or full abdominoplasty can set you back by as much as $10,000. Sometimes, it is covered by medical insurance, but in most cases it is not. The Dangerously Fit Academy teaches trainers how to help people lose weight without the need for surgery.

Cons of the Above-mentioned Weight Loss Methods
The problems with all the above mentioned cosmetic weight loss procedures are that you have to maintain your newly sculpted body with a healthy, nutritious diet and plenty of exercise. If you go back to your couch potato ways, you will pile back all the lost pounds in no time at all. In many cases, you don’t put back the weight where you were operated, as the fat cells were removed.

But all the other areas surrounding the post-operative area will bloat up if you are not careful about your diet and exercise. So as you can understand, these are not permanent weight loss methods. The weight loss has to be maintained with sufficient amount of exercise and diet control.

Cost of Online Personal Training

Online Personal Training on the other hand costs as little as $30 per week or $120 per month. If you upgrade your membership, you can get full and free access to state of the art gyms. For those searching for package deals, there are Online Personal training classes which require participants to pay the full amount at one go.

If paying the full amount is too expensive for you, the trainers can arrange easy weekly debits for your fitness coaching with Dangerously Fit Personal Training.

For Online Personal training to be really effective, you have to attend at least 4 weeks of training and exercise three times a week. An unlimited one month package will cost hardly $360 that is, $15 only per session while you shall have to shell out $720 approximately for an unlimited three month package. This means you are paying only $10 per session.

If you are unsure whether Online Personal training is right for you or not or whether you will be able to cope with the arduous, military style agility drills or not, you can purchase a month’s starter’s package for as low as $50 and try out Personal  fitness training for yourself.

All the prices mentioned above are indicative and are for general guidance only.

The cost of Online Personal training may vary from one company to another, from one gym to another and may fluctuate wildly from the prices mentioned here. Some instructors charge more, while others charge less.

To learn the exact amount that you shall have to pay for the number of days per week you wish to exercise, you have to contact the organisers of your chosen Online Personal training program.

Signs you are Physically Unfit

Being physically fit to work out is important. If you are overweight or tend to get short of breath when you climb stairs, these are signs that you are not fit enough to take up demanding exercises.

Being unfit, you will not be able to concentrate on working out – more often than not you will have one eye on the exit door while using weights. Or, if an exercise is difficult you might say it is not possible to do the same, or look for short cuts.

Worse still, you might ignore early signs of not being fit enough and wait till you reach a breakdown stage to see a doctor. So look out for the signs mentioned below to avoid reaching a crucial stage:

A lethargic feeling

If the oxygen in your body does not move around at the right pace you will not feel energetic enough to work out. A feeling of lethargy and tiredness will dog you throughout the day. Keep in mind that exercise increases the blood flow; so try and do light workouts under the guidance of Dangerously Fit Personal Training.

Feeling breathless?

Feeling breathless is not normal – especially when climbing stairs, walking fast or carrying anything heavy. So if you experience any breathlessness it could be a sign that you are physically unfit, and you need to undergo medical testing to check if specific treatment is required.

Obese problem

As mentioned above being overweight is definitely a sign of being physically unfit. The extra kilos that you carry around on your body will put a strain on your cardiovascular system which in turn can cause heart disease and hypertension. Going in for the right work-outs under the supervision of a personal trainer will help you to shed some of the unwanted kilos.

Importance of a good night’s sleep

If you are physically unfit you will probably not enjoy a good night’s sleep. You might take time to sleep or experience fitful sleep, waking up frequently during the night. To overcome this problem you should look at doing daily exercise which will help to regulate your melatonin (sleep hormone).

Suffering from sore muscles?

If you are not fit, you will not enjoy proper respiration. Respiration happens in two separate stages – one called aerobic which produces energy when oxygen is present. If the oxygen gets depleted you will switch over to the anaerobic stage of respiration which has less efficiency. A waste product called lactic acid is then produced and this can result in sore and aching muscles. By working out for about half an hour a day with a Rushcutters Bay boot camp you should be able to overcome the negative phase.

Avoiding getting injured

If you feel tired and your shoulder aches while carrying a few shopping bags, it is a sure sign of being physically unfit. This problem can be avoided if you concentrate on strength and cardio training. Such workouts will help to strengthen the connective ligaments improving your flexibility and preventing injuries from taking place.

Corporate Personal Training

Corporate personal training is important for many reasons. Healthy and active employees can produce more work than people that are not in shape. It is always a good idea that corporations invest in their employees because they produce the bottom line, which carries the company on to profits.

Personal Training Options For Corporations

There are a number of ways that corporations can invest in their employees’ health and fitness needs. They can open a gym on the premises or offer discounted or free rates at a gym nearby.

There are other ways that they can get their employees interested in health and fitness too. They can offer classes that will give the employees a lot of great information about caring about themselves.

Some Corporations Put In A Track For People To Walk Or Run On

In some corporations, they install a track for employees that wish to walk or run on it. This is especially good for when an employee wants to take a break or if they want to stay after work later and exercise. The benefits are fantastic because employees generally take advantage of this option when it is right on the work premises.

Participating in Running Events

A great way to get fit that can also encourage team bonding is taking part in fun runs. Sydney has many of these fun runs, the most popular and famous is the city to surf run that takes place every August.