What is Induction?
Induction is a free, one-hour appointment that takes place in your club. Either you need to Get Toned, Get Lean or Get Stronger we have an Induction prepared for you. You can learn details about the fitness equipment you will be using or services and trainers in your club as well as you can create a programme for your specific goals. Now make sure you choose an Induction in accordance with your goals and get ready for action!
Get Toned Guideline
  • Get Toned means becoming fitter – being tight … All we are talking about is relating to the quantity of 2 important
    • Muscle
    • Fat (yes fats are also very important for your body but until to a certain quantity)
  • First of all we should try to understand why our body is kept softer and loosen; what happens if we ensure it to be fitter. 1 kg of fat found in your body and 1 kg of muscle corresponds to 1 kg in your body weight. However, as fats have more flexible structure, they take more place compared to muscle and this area has smoothen and formless structure. Whereas the muscles take less place because they are tight and close to each other. You need to focus on cardiovascular exercises to increase fat consumption.
  • You have to come at least twice in a week. But you should not forget that coming even one time is much better than never coming.
  • Not sweating during exercises does not mean you do not consume any calories.
  • You should try to do at least once a week resistance exercises for each group and to keep repetition number above 15. You can track exercise program over MACFit Mobil application.
  • You should do cardiovascular exercises for 20 minutes as a minimum and 60 minutes as a maximum
  • You should do first 7-10 minutes exercises as a warm-up, if we give you a difficulty scale of 1-10, you have to increase gradually from 2 to 5.
  • Our equipment that you can use for your cardiovascular exercises are; Cross Trainer, treadmill, horizontal bike, vertical bike and for intermediate and advanced workout you can use rowing.
  • It will be beneficial for you to prefer at least two cardiovascular equipment for each exercise day. It may be boring and hard to stay on one equipment for long time during first weeks.
  • The difficulty degree of exercise should be between 1-10 during on a scale between 4 and 6 especially in the first weeks.
  • Try to integrate resistance exercises in other words weight exercises in your program while you perform cardiovascular exercises. Do not be afraid of building up your muscles, they are your friends to will help you in losing fats.
  • Doing resistance (weight) exercises with circuit training method will ensure better calories consumption for you. You can use circuit equipment exist in your club for such kind of exercises. In the middle of these equipment, there are a countdown device and traffic light. Simply you have to locate yourself in a equipment when red is on and prepare and to continue as long as green light is on (30 seconds) until red light is on without counting. When red light is on, you should go to the next equipment and wait for green light to be on (30seconds), when you will finish this tour, you will activate all of your muscles and pass 10 minutes. Making 2 or 3 tours in this manner will be enough. If you do not know this system, that means you still do not take your Fit Appointment, click immediately to participate free of charge to a Fit Appointment Program conformed to your goal.
Get Toned Equipment

Cardiovascular Equipment

  • You should diversify your cardiovascular exercises. For example, you shall try to use at least two machines for an exercise of 40 minutes. You should not use resting time between the machines, you should do cool down on the last machine you have used. People tend to use the treadmill they are used to and use the simply. For a better and more efficient effect, you shall prefer machines that you are not used to. Because that will ensure you to be forced and to reach faster to your goal.
  • If you have back or knee problems, it will be less risky to use treadmill for walking while it’s flat, instead of running and incline. As another alternative, you can use Cross Trainer equipment. Your exercise angle will reduce the pressure on knee and back. You should not try to fix your heel on the pedal while using this machine.
  • You can use rowing machine to increase your heart rate in a short time. Hence if you have less time, rowing can be a good option. If you have back problem, do not neglect to listen to your body and have a break whenever you feel bad; pay attention to keep your lower back straight all along exercises.
  • You should not try to use heart rate sensor while inclined walking-running on treadmill. Taking support from treadmill will remove the inclination effect and will affect negatively the walking mechanism. Furthermore, you do not need to take any support to consume more calories. We suggest you to buy a heart rate monitor to see your heart rate. That will allow you to see easily and constantly your heart rate that is an important data in cardiovascular exercises.
  • You should pay attention to not bend your shoulders forward, to move your head forward while using cardiovascular equipment. In particular upper back of persons working on desk tend to curve.
  • If you are new in treadmill, you shall not forget to fix security kit on your clothes. In case of any fall, the equipment will stop and will prevent you to get harmed.
  • While adjusting your bikes, you should pay attention to not have your knee flexed too much and straight too much.
  • You should hold moving handles while using Cross Trainer equipment. You should try to give equal loads while using hand and feet crosswise. Hence your upper and lower body parts will work together, pushing and pulling will be done at the same time and hence consumption of your calories will increase as you will use more muscles.
  • You can use the following two methods to determine instensity in cardio equipment:
    1. Firstly you should minus your age from 220; this figure is your maximum heart rate you can reach during your exercises. While doing cardiovascular exercises during get lean training, you shall maintain your heart rate between 65% and 75% of this figure. For example; if you are 30 years old, this figure is 220-30=190. You can do exercise between 65% (123) and 75% (143) of this number.
    2. You should try to maintain your exercise intensity between 4-6 according to the following levels:Level 1: I can do nothing. I eat snacks while I watch TV. Resting.
      Level 2 Exercise intensity 50%: Very light. I am comfort and I can continue exercise at this level for 24 hours.
      Level3 Exercise intensity 60%: Light. I am still comfort but I start to have troubles in breathing.   
      Level 4 Exercise intensity 65%: Medium. I start to sweat a little but I feel comfort and I can speak without difficulty.  
      Level 5 Exercise intensity 70%: A little upper medium. My comfort is a little uncomfort. I sweat a little more but I can still speak easily.
      Level 6 Exercise intensity 75%: A little hard. I can still speak but I have difficulty in breathing.   
      Level 7 Exercise intensity 80%: Hard. I can still speak but I do not want to speak. I sweat a lot.
      Level 8 Exercise intensity 85%: A little upper hard. I can reply questions without any hardness. I can continue to this exercise at this level for a short time.   
      Level 9 Exercise intensity 90%: Very hard. I cannot breathe easily and I cannot continue.
      Level 10 Exercise intensity 100%: Very very hard. I have to give up the exercise.

Weight Equipment

  • You should fix your posture before increasing weights during training. To have better results and to protect yourself against disability, you should work with proper and healthy angle.
  • You should try to control your exercise speed.
  • You shall not change the repetition numbers and you shall absolutely keep up with the repetition numbers indicated in your program.
  • You should select weights putting high pressure on your muscles when doing the exercise during the last 3-4 repetitions and you should aim at increasing the weights in each 3-4 trainings.
  • You should make the difficult part of the exercise when you breathe out and the easy one when you breathe in.
  • At the beginning you may have difficulty to pay attention to the exercise form , to count the repetition numbers and breathing at the same time. You can make mistakes. This is absolutely normal. That is why it would be more useful for you to start with Circuit training machines
  • Your exercise selection is very important:
    • You shall pay attention to the following case while you choose exercises to burn fats and get toned: you burn more calories physiologically when exercises are done in standing position and medium level weights are lifted.
      1. The example given at the right side is more proper for you.
    • You can burn more calories when more muscles are used, controlled and used for long term in unstable conditions.
      1. The example given at the right side is more proper for you.
  • You can burn more calories when the resting time between exercises decreases.
  • Life Fitness Circuit Series machines are more proper for you.
  • The thumb should grasp the bar or equipment handle at all grips. If the thumb does not grasp, that means that you take risk, the equipment may risk to slip and cause accident.
  • It is very important to ensure a balanced body position to lift Barbell or Dumbbell and to do pushing and pulling on equipment. To provide necessary loads on muscles we want to exercise, for standing position your feet shall be a little more opened than the shoulder level and your heels and circular bone under the big toe shall get in contact with the floor.
  • If you lie down on the floor or sit on a equipment; you need to pay attention to 5 body contact points.1- Head in natural position, placed on the back pad of the machine or bench

    2- Shoulders and back over the bench and leaning pad in equal and perfect position

    3- Hips in contact on bench or seat

    4- The right foot straight on the floor

    5- The left foot feet straight on the floor

  • You shall not do ‘get strong’ works in all days of the week. This number shall not exceed 5. More works do not mean better results. The exercises done without enough resting, without allowing muscles to recover will affect negatively the performance of your exercises, will lead to tiredness and overtraining syndrome, weakening in immunity system. Furthermore, this situation may lead to physical injuries of your muscle, joints or collagen tissue. You shall absolutely rest the muscle group that you have exercised on the following day.
Get Toned Nutrition

When your goal is to get toned, the most important nutrition step that you have to make is to ensure balanced diet.

3 RULES FOR BALANCED DIET

  • Quantity of what you eat; you should consume only the quantity you need in your portion.
  • Variety of what you eat; you should constitute portions including various nutrition groups instead of uniform nutrition.
  • Lots of foods distributed in small meals; You need to consume all your portions to be taken within one day in 5-6 small meals instead of bid meals you will consume in 2 or 3 times .

Now let’s understand why we put on weight. In fact there is no bad food substance including lipids. The point you have to pay attention is to not take more foods than what you need.

The second step is to select among the food substances. How much should you consume from which one and when? For this answer, let’s analyse first what are the different food substances without going into particulars. These are;

-Protein

-Carbohydrates (Glucose)

-Fats

-Vitamin

-Mineral.

PROTEINS

  • Our daily protein needs is between 0,8 gr and 1,2 gr per kilogram. Persons doing exercises may increase up to 1,5-2 gram according to their goals. For example, a person of 60kg and doing get lean training, taking protein between 48gr and 72gr will be an ideal rate.
  • Milk, yoghurt, cheese, egg, meat, dried beans, chickpea, lentil is considered as foods rich in protein.
  • While calculating the protein that should be taken per day, you can use the fact that in 100 gr raw meat there is 18-20 gr protein.
  • The amino-acids that are building block of proteins constitute the framework of cells that are the smallest unit of body organs.
  • Renewal of worn tissues,
  • Defence of the body against external germs,
  • In the micro reparation of muscle fibrils linked to exercise – they contribute in the renewal of muscle cells and development
  • Consuming more than what you need causes fattiness.

 

CARBOHYDRATES  

  • It is enough to cover 40-60% of our energy needs from carbohydrate foods (with raw state, 300 – 350 gr./day). But the important point is the selection of carbohydrates.
  • We can note 2 types of carbohydrates. Simple carbohydrates and complex carbohydrates.
  • As the digestion of complex carbohydrates takes more time than the simple carbohydrates (3 – 4 hours) the effect on blood glucose is slower and mix with blood after long time. Hence the amount of glucose in blood increases slowly and an important part of carbohydrates can be used as energy and very few rates are stocked as fat.
  • Simple carbohydrates mix with blood after a very short time like 15 minutes without changing a lot in small intestine, create sudden increase in blood glucose and a big majority is stocked as fat. This both increases the fat deposition and decreases our possibility to obtain energy from foods we eat for energy. That is why we should prefer complex carbohydrates.

 

FATS

  • They are foods that give the most energy. However, as fats need more oxygen during their transformation into energy compared to carbohydrates, fats are not as suitable as carbohydrates for a good energy source.
  • The daily requirement varies between 10%and 30% of calories to be taken.
  • The excess of fats taken from daily nutrition is stored in our body and they are used when necessary to produce energy.
  • They intervene on the absorption and transportation of A,D, E, and K vitamins that melt in fats.
  • The subcutaneous fatty tissue prevents the loss of heat. They form a protective layer around the internal organs.
  • They give saturation feeling that will retard stomach evacuation.

 

VITAMINS  

  • Most of vitamins shall be taken from foods as they are not produced by our body. A part of these foods are raw and another part is put on our table after a particular cooking process.
  • Vitamins are essential for the protection of human health.
  • They are grouped under two categories as soluble in fat and water.
  • Vitamins soluble in fats: A,D,E,K
  • Vitamins soluble in water: C and B group

 

MINERALS

  • Our body needs minerals to growth and develop, to preserve life and protect health.
  • Despite they consist only 4% of our body and they contribute to the formation of our anatomy.
  • Minerals are found in bone, teeth, muscle, blood and other tissues.
  • Mineral loss is particularly realized after an intensive sweating of the body and this loss can be quickly compensated with natural mineral water.

 

WATER

  • 60-70% of our body is only consist of water.
  • 2/3 of this water is found inside tissues and the remaining inside interstitial liquids and blood.
  • 70-75% of muscle tissue and 10-15% of fatty tissue is consist of water.
  • For new beginners, or in other words for persons having routines and that do not perform regular exercises, drinking 8-10 glasses of water will be enough.
  • The water need for sportsmen varies according to various factors such as heat, humidity, activity intensity and environment. In practice, 1 litre of water is consumed for each 1000 calories burnt. For example, if you are a sportsman burning 4000 kcal per day, you should drink 4 litres of water.
  • The consumption of liquid means only the intake of water. Liquids such as fruit juice, coffee, tea and soda water are not included in this group.
  • Be thirsty is an alarm given by the body and you should drink water before this alarm is given.
  • Our body can synthesise 300ml-350 ml (1 glass of water) in 30 minutes. That is why drinking excess quantity of water in one time has no benefit.

 

WHAT IS CALORIE?  

It is the energy quantity needed to increase water temperature of 1 gram of 1 degree. The information given about the foods are also expressed as kilo calories, it is written as “kcal”.

The energy amount given by 1 gram of foods giving energy is as following.

  • 1 gram carbohydrate provides 4,1 kcal
  • 1 gram protein provides 4,1 kcal
  • 1 gram fat provides 9,1 kcal.
Get Toned Club Rules
  • I have to take care to do exercise and I shall bring clean shoes I only use for fitness center and not outside. Otherwise, I will easily carry the outdoor dirtiness inside the fitness center and even on mats on which I lie.
  • I am very pleased when I find equipment I want to use at its place, so I shall put it back at its place after use. The function of the trainers in club is to show me the correct exercises in order to prevent me to get injured and not pick up the equipment I use.
  • I like doing training on clean equipment so I should always bring with me a sweat towel I will lay on the equipment before I use it.
  • It is important for me to breathe easily, that is why I use clean clothes during my trainings and I wash them before I reuse my clothes.
  • It is possible that all equipment are occupied despite there are many alternatives allowing me to do the same exercise, that is why I know that I shall give place to another during my resting time.
  • I may sweat a lot during my training and may also wet cardio machines, I will of course move after having cleaned with my towel at the end of the training.
Get Toned F.A.Q

You have to consume more calories than the ones taken from foods during your daily and sport life. You will then lose weight at the quantity of calories you will burn more off.

You need to consume 7700 calories more to lose 1 kilo. For example, if you take 500 calories less of what you need to intake every day you will have burn 45 gr of fats within around one week. With Body Fit, Cycling and Strength workouts 3 days in a week you will burn around 1500 calories and that will ensure you burn 200 gr fats more. In total you will lose 650 gr fats and you will also move forward to a faster metabolism and fit body.

Fat and muscle cells have systems working differently, that is why fat burning occurs. Then if people make exercises for balanced diet and muscle gain, they will ensure muscle gain. In other words, fats do not turn into muscle, fats are destroyed (they are used as energy) and at the same time muscle mass increases.

Actually, this is similar to the example, which one is heaviest one kilo of cotton or one kilo of iron. The muscle occupies much less space than fat mass. That is why gaining muscle will allow you to get thinner and a fit body.

First of all, we would like to remember you that it is not easy to adopt a habit; that is why even if you come only one day per week instead of never is quite a good beginning. Then you can increase to 2 -3 days and that will be enough for a healthy life. But even if you are very busy, be sure that you do sports at least 1 day per week.

First of all, it is obvious that you should not quit exercise you have to adopt that as your life standard. Regarding your question, even if you quit exercise, your muscle will not sag but you will lose muscle as you do not practice sports and you can see diminution / get lean in your muscles.

This varies according to your goal but you should pay attention that it is not less than 20 minutes and not more than 70 minutes. Try to use the training programs found in MACFit application, this will ensure that you will rest at correct times and complete your exercises in proper time.

Yes! You should practice cardio exercises for a short time at the beginning of your training to reduce the possibility of injury of your muscles, ligament and joints.

This may be valid for young under the age of 16 who are in development of joints and ligaments because of excess pressure, but there are special programs for such cases. But as you are not within development period, there is no relation between weight exercises and increase in length.

First of all, considering you will come 2-3 days per week, you should perform exercises every other day and allow you body to rest every other day. There shall be exercises that will activate your whole body and cardio exercises in your program. You can look at MACFit Mobil application for more details.

This absolutely depends on the person. First of all we should determine your surplus weight, you should pass from strength and condition test, nutrition analysis should be done and your goal should be determined according to your reply to the program after having done 2-3 training.

The answer of this question is of course burning fats. As the fat mass occupies more space, when you realize fat burning of 3-5 kilos, you will see a real and remarkable change. When you lose weight, you may also lose from muscle mass or you may only lose some water. That is why your principal purpose shall always be burning fats. Do not bugger about the kilos seen on the weighing equipment, look at your body face t the mirror. That is why there is no weighing equipment in our club.

Of course you can but this is absolutely not healthy. More than half of the kilo lost will be muscle and water loss, you will lose very few fat. When you lose kilos in such manner, the next month you will definitely get fatter as you will pass to normal diet and training.

Being muscular will allow you to be more resistive, your metabolism to work quicker, less load on joints and ligaments and at last you will be more resistant against disease and disability.

But do not be worry, if you track your training program correctly, you will not become muscular so much anyway. Being muscular is not a process as easy as it is thought and for women this process is harder than men – due to hormonal structure. That is why you should not neglect to work to increase your muscle rate without being afraid.

We are face to a very big legend. Our body loses weight when there is a certain calorie deficiency. 300 sit-ups exercise done in 5-10 minutes will not be a very efficient exercise for losing weight as it will not accelerate our circulation. To lose weight, you need to restrict too much calories in your diet (this is absolutely not healthy) or you need to perform regular exercises at certain heart rate interval.

Because you are inside a wrong orientation. Our stomach muscles are just like our other muscles. If you always do sit-ups, our muscles work and develop. That will not decrease the fatty tissues found over the stomach, then your developed stomach muscles will press on fatty tissues and will cause your belly to bulk large.
It is obvious that stomach muscles Getting Stronger is very important for your equilibrium, flattening of your belly and stomach. But on the other hand you shall also get rid of the muscle mass.

If you mean immediate loss, we can say yes. When you sweat a lot, there will be excess loss of water in your body and that will show you on scale as you have lost weight after doing sports. After drinking and eating after your exercise, you will see that you will return to your bodyweight before doing exercise. Because water is very important for us, our body works within a protection system and it takes back the excess water loss and preserve it.

When we compare people who only do cardio exercises (dance lessons, treadmill, bicycle, etc..) with the ones doing cardio exercises with weight works, it is seen that people doing weight exercises with cardio practice lose more kilos and permanently.

There are 3 possibilities. The 1st possibility is that you have passed a very efficient training and you can congratulate yourself, you may suffer from lack of condition (retarded muscle pain) and this situation ends generally at the end of 72 hours. The 2nd possibility is that you force your body with works heavier than what you can do; if you can do that you may probably do missing or faulty exercises. The 3rd possibility is that you are going to create disability of your joints – ligaments and muscles because of faulty exercises. That is why we suggest you to show your program and exercises you are not sure to a trainer.

The suggestion presented by the World Health Organisation is to lose 4 kilograms in one month. But that can change according to your body weight. If you are 80-90 kgs, this can happen but if you are 55 kgs you will lose 1-2 kilograms.

If your posture disorder is not from birth, this is a situation originating from muscle disorder. That is why you can see remarkable results in a very short time with the exercises specially prepared for you.

Can’t you spare 1 hour among 168 hours for yourself? This is the biggest pretext for all time. The easiest way is to devote 30 minutes 1 or 2 times a week and participate to our GFX lessons to keep fit and ensure fat burning.

As you are a beginner, we suggest you to work with very light weights during your first 2-3 trainings to adopt your muscles and to find your average weights. It will be always better to start with light weights in order to not cause the lack of condition also named as delayed onset muscle soreness lived during the first days.

60-65% of your body is consist of water. That is why water has a vital importance for us. It is suggested to consume 400-600 ml during training in order to complete water quantity in exercises of 60 minutes.

When we eat, as the blood circulation will be focused at the stomach region of our body and all we eat will force us during exercises, the consumption of all solid elements shall end 3-4 hours before staring sports.

In MACFit Clubs, there are 4 types of equipment as treadmill, cross trainer, bicycle and rowing. As our body does not practice uniform exercise in our daily life during 40-50 minutes, we will aim at burning more calories by saving our body from habits by distributing cardio process on these equipment.

Just like we cannot decide on where we put on, we cannot decide also on where we want to lose unfortunately. It is not possible to lose weight by determining a special part of the body, in other terms the regional weakening is a false expression. When the body will lose weight, it works in order to lose weights in a balanced manner from all parts. There will be more weakening in parts where there is more concentration but that does not mean that when we work on a certain part this part will weaken. But you can of course contribute to the healthy and fit appearance by Getting Stronger and get stronger the muscles of a certain region (providing that you have got rid of fats found on them).

We contract our muscles after the exercises we do during training and that leads to contraction. That is why the flexibility exercises done at the end of the training should be done to allow muscles to return t their previous form and prevent disability. The flexibility exercises done at the end of training may help you to get rid of unnecessary pains.

Get Lean Guideline
  • You should control exercises and nutrition at the same time if you want to decrease the fats in your body.
  • You should not forget that you need energy to be able to do exercises, therefore if you eat less and have a nutrition deficiency without getting used to exercises, you may not find the energy that you need to do exercise and you may even be faced with health problems. Hence you shall progress in a step by step manner in order to increase your exercise level and to restrict your nutrition at the same time.
  • You should focus on cardiovascular exercises in order to increase fat burning. Because your body needs such exercises to use fats as energy sources.
  • You have to come at least twice in a week. But you should not forget that coming even one time is much better than never coming.
  • If you will have time for 1 training per week, you should do cardiovascular exercises. In weeks where you will have the opportunity to come more, try to include in your program resistance exercises that mean weight exercises. You should not be afraid of getting strong your muscles, they are your friends helping you in fat burning.
  • You should do cardiovascular exercises for 20 minutes as a minimum and 60 minutes as a maximum
  • You should do first 7-10 minutes exercises as a warm-up, if we give you a difficulty scale of 1-10, you have to increase gradually from 2 to 5.
  • Our equipment that you can use for your cardiovascular exercises are; Cross Trainer, treadmill, horizontal bike, vertical bike and for intermediate and advance workouts you can use rowing.
  • It will be beneficial for you to prefer at least two cardiovascular equipment for each exercise day. It may be boring and hard to stay on one equipment for long time during first weeks.
  • The difficulty degree of exercise should be between 1-10 during on a scale between 4 and 6 especially in the first weeks.
  • Not sweating during exercises does not mean you do not consume any calories.
  • You should try to do at least once a week resistance exercises for each group and to keep repetition number above 15. You can track exercise program over MACFit Mobil application.
  • Doing resistance (weight) exercises with circuit training method will ensure better calories consumption for you. You can use circuit machines exist in your club for such kind of exercises. In the middle of these machines, there are a countdown device and traffic light. Simply you have to locate yourself in a machine when red is on and prepare and to continue as long as green light is on (30 seconds) until red light is on without counting. When red light is on, you should go to the next machine and wait for green light to be on (30seconds), when you will finish this tour, you will activate all of your muscles and pass 10 minutes. Making 2 or 3 tours in this manner will be enough. If you do not know this system, that means you still do not take your Fit Appointment, click to participate free of charge to a Fit Appointment Program conformed to your goal.
Get Lean Equipment
  • You should diversify your cardiovascular exercises. For example, you shall try to use at least two machines for an exercise of 40 minutes. You should not use resting time between the machines, you should do cool down on the last machine you have used. People tend to use the treadmill they are used to and use the simply. For a better and more efficient effect, you shall prefer machines that you are not used to. Because that will ensure you to be forced and to reach faster to your goal.
  • You should not try to use heart rate sensor while inclined walking-running on treadmill. Taking support from treadmill will remove the inclination effect and will affect negatively the walking mechanism. Furthermore, you do not need to take any support to consume more calories. We suggest you to buy a heart rate monitor to see your heart rate. That will allow you to see easily and constantly your heart rate that is an important data in cardiovascular exercises.
  • If you have back or knee problems, it will be less risky to use treadmill for walking while it’s flat, instead of running and using incline. As another alternative, you can use Cross Trainer equipment. Your exercise angle will reduce the pressure on knee and back. You should not try to fix your heel on the pedal while using this machine.
  • You can use rowing machine to increase your heart rate in a short time. Hence if you have less time, rowing can be a good option. If you have back problem, do not neglect to listen to your body and have a break whenever you feel bad; pay attention to keep your lower back straight all along exercises.
  • You should pay attention to not bend your shoulders forward, to move your head forward while using cardiovascular equipment. In particular upper back of persons working on desk tend to curve.
  • If you are new in treadmill, you shall not forget to fix security kit on your clothes. In case of any fall, the machine will stop and will prevent you to get harmed.
  • While adjusting your bikes, you should pay attention to not have your knee flexed too much and straight too much.
  • You should hold moving handles while using Cross Trainer equipment. You should try to give equal loads while using hand and feet crosswise. Hence your upper and lower body parts will work together, pushing and pulling will be done at the same time and hence consumption of your calories will increase as you will use more muscles.
  • You can use the following two methods to determine instensity in cardio equipment:
    1. Firstly you should minus your age from 220; this figure is your maximum heart rate you can reach during your exercises. While doing cardiovascular exercises during get lean training, you shall maintain your heart rate between 65% and 75% of this figure. For example; if you are 30 years old, this figure is 220-30=190. You can do exercise between 65% (123) and 75% (143) of this number.
    2. You should try to maintain your exercise intensity between 4-6 according to the following levels:Level 1: I can do nothing. I eat snacks while I watch TV. Resting.
      Level 2 Exercise intensity 50%: Very light. I am comfort and I can continue exercise at this level for 24 hours.
      Level3 Exercise intensity 60%: Light. I am still comfort but I start to have troubles in breathing.   
      Level 4 Exercise intensity 65%: Medium. I start to sweat a little but I feel comfort and I can speak without difficulty.  
      Level 5 Exercise intensity 70%: A little upper medium. My comfort is a little uncomfort. I sweat a little more but I can still speak easily.
      Level 6 Exercise intensity 75%: A little hard. I can still speak but I have difficulty in breathing.   
      Level 7 Exercise intensity 80%: Hard. I can still speak but I do not want to speak. I sweat a lot.
      Level 8 Exercise intensity 85%: A little upper hard. I can reply questions without any hardness. I can continue to this exercise at this level for a short time.
      Level 9 Exercise intensity 90%: Very hard. I cannot breathe easily and I cannot continue.
      Level 10 Exercise intensity 100%: Very very hard. I have to give up theexercise.

Weight Equipment

  • You should fix your posture before increasing weights during training. To have better results and to protect yourself against disability, you should work with proper and healthy angle.
  • You should try to control your exercise speed.
  • You shall not change the repetition numbers and you shall absolutely keep up with the repetition numbers indicated in your program.
  • You should select weights putting high pressure on your muscles when doing the exercise during the last 3-4 repetitions and you should aim at increasing the weights in each 3-4 trainings.
  • You should breathe out when you do the difficult part of the exercise, you should breathe in when you do the easy part of the exercise.
  • At the beginning you may have difficulty to pay attention to the exercise form, to count the repetition numbers and breathing at the same time. You can do mistakes. This is absolutely normal. That is why it would be more useful for you to start with Circuit training machines.
  • Your exercise selection is very important:
  • You shall pay attention to the following case while you choose exercises to burn fats and get toned: you burn more calories physiologically when exercises are done in standing position and medium level weights are lifted.
    • The example given at the right side is more proper for you.
  • You can burn more calories when more muscles are used, controlled and used for long term in unstable conditions.
    • The example given at the right side is more proper for you.
  • You can burn more calories when the resting time between exercises decreases.
    • Life Fitness Circuit Series machines are more proper for you.
  • The thumb should grasp the bar or equipment handle at all grips. If the thumb does not grasp, that means that you take risk, the equipment may risk to slip and cause accident.
  • It is very important to ensure a balanced body position to lift Barbell or Dumbbell and to do pushing and pulling on machines. To provide necessary loads on muscles we want to exercise, for standing position your feet shall be a little more opened than the shoulder width and your heels and the big toe should get in contact with the floor.
  • If you lie down on the floor or sit on a machine; you need to pay attention to 5 body contact points.
    1. Head in natural position, placed on the back pad of the machine or bench
    2. Shoulders and back over the bench and leaning pad in equal and perfect position
    3. Hips in contact on bench or seat
    4. The right foot straight on the floor
    5. The left foot feet straight on the floor
  • You shall not do ‘get strong’ works in all days of the week. This number shall not exceed 5. More works do not mean better results. The exercises done without enough resting, without allowing muscles to recover will affect negatively the performance of your exercises, will lead to tiredness and overtraining syndrome, weakening in immunity system. Furthermore, this situation may lead to physical injuries of your muscle, joints or collagen tissue. You shall absolutely rest the muscle group that you have exercised on the following day.
Get Lean Nutrition
  • You shall not intake over the defined calorie value after having calculated your daily calorie need. It would be correct to receive assistance from dietician at this stage.
  • You should keep away from saturated fat, white refined sugar and table salt.
  • You should stop eating solid foods intake 4-5 hours before sleeping time at night.
  • You should eat fish 3-4 times a week.
  • You should prefer complex carbohydrates and fibers
  • You should drink lots of liquid.
  • You can eat fruits and dried fruits as snack providing that they shall not exceed 1 palm.
  • The exercises done in the morning will ensure your metabolism to be quicker all along the day and you will also remove the excuse of not having enough time.
  • You should absolutely eat egg at breakfast.

Now let’s understand why we put on weight. In fact there is no bad food substance including lipids. The point you have to pay attention is to not take more foods than what you need.

The second step is to select among the food substances. How much should you consume from which one and when? For this answer, let’s analyse first what are the different food substances without going into particulars. These are;

-Protein

-Carbohydrates (Glucose)

-Fats

-Vitamin

-Mineral.

PROTEINS

  • Our daily protein needs is between 0,8 gr and 1,2 gr per kilogram. Persons doing exercises may increase up to 1,5-2 gram according to their goals. For example, a person of 60kg and doing get lean training, taking protein between 48gr and 72gr will be an ideal rate.
  • Milk, yoghurt, cheese, egg, meat, dried beans, chickpea, lentil is considered as foods rich in protein.
  • While calculating the protein that should be taken per day, you can use the fact that in 100 gr raw meat there is 18-20 gr protein.
  • The amino-acids that are building block of proteins constitute the framework of cells that are the smallest unit of body organs.
  • Renewal of worn tissues,
  • Defence of the body against external germs,
  • In the micro reparation of muscle fibrils linked to exercise – they contribute in the renewal of muscle cells and development
  • Consuming more than what you need causes fattiness.

 

CARBOHYDRATES  

  • It is enough to cover 40-60% of our energy needs from carbohydrate foods (with raw state, 300 – 350 gr./day). But the important point is the selection of carbohydrates.
  • We can note 2 types of carbohydrates. Simple carbohydrates and complex carbohydrates.
  • As the digestion of complex carbohydrates takes more time than the simple carbohydrates (3 – 4 hours) the effect on blood glucose is slower and mix with blood after long time. Hence the amount of glucose in blood increases slowly and an important part of carbohydrates can be used as energy and very few rates are stocked as fat.
  • Simple carbohydrates mix with blood after a very short time like 15 minutes without changing a lot in small intestine, create sudden increase in blood glucose and a big majority is stocked as fat. This both increases the fat deposition and decreases our possibility to obtain energy from foods we eat for energy. That is why we should prefer complex carbohydrates.

 

FATS

  • They are foods that give the most energy. However, as fats need more oxygen during their transformation into energy compared to carbohydrates, fats are not as suitable as carbohydrates for a good energy source.
  • The daily requirement varies between 10%and 30% of calories to be taken.
  • The excess of fats taken from daily nutrition is stored in our body and they are used when necessary to produce energy.
  • They intervene on the absorption and transportation of A,D, E, and K vitamins that soluble in fats.
  • The fat under the skin prevents the loss of heat. They form a protective layer around the internal organs.
  • The fats give saturation feeling by retarding stomach evacuation.

 
VITAMINS  

  • Most of vitamins shall be taken from foods as they are not produced by our body. A part of these foods are raw and another part is put on our table after a particular cooking process.
  • Vitamins are essential for the protection of human health.
  • They are grouped under two categories as soluble in fat and water.
  • Vitamins soluble in fats: A,D,E,K
  • Vitamins soluble in water: C and B group

 
MINERALS

  • Our body needs minerals to growth and develop, to preserve life and protect health.
  • Despite they consist only 4% of our body and they contribute to the formation of our anatomy.
  • Minerals are found in bone, teeth, muscle, blood and other tissues.
  • Mineral loss is particularly realized after an intensive sweating of the body and this loss can be quickly compensated with natural mineral water.

 
WATER

  • 60-70% of our body is only consist of water.
  • 2/3 of this water is found inside tissues and the remaining inside interstitial liquids and blood.
  • 70-75% of muscle tissue and 10-15% of fatty tissue is consist of water.
  • For new beginners, or in other words for persons having routines and that do not do regular exercises, drinking 8-10 glasses of water will be enough.
  • The water need for sportsmen varies according to various factors such as heat, humidity, activity intensity and environment. In practice, 1 liter of water is consumed for each 1000 calories burnt. For example, if you are a sportsman burning 4000 kcal per day, you should drink 4 litres of water.
  • The consumption of liquid means only the intake of water. Liquids such as fruit juice, coffee, tea and soda water are not included in this group.
  • Be thirsty is an alarm given by the body and you should drink water before this alarm is given.
  • Our body can synthesise 300ml-350 ml (1 glass of water) in 30 minutes. That is why drinking excess quantity of water in one time has no benefit.

 
WHAT IS CALORIE?  

It is the energy quantity needed to increase water temperature of 1 gram of 1 degree. The information given about the foods are also expressed as kilo calories, it is written as “kcal”.

The energy amount given by 1 gram of foods giving energy is as following.

  • 1 gram carbohydrate provides 4,1 kcal
  • 1 gram protein provides 4,1 kcal
  • 1 gram fat provides 9,1 kcal.
Get Lean Club Rules
  • I have to take care to do exercise and I shall bring clean shoes I only use for fitness center and not outside. Otherwise, I will easily carry the outdoor dirtiness inside the fitness center and even on mats on which I lie.
  • I am very pleased when I find equipment I want to use at its place, so I shall put it back at its place after use. The function of the trainers in club is to show me the correct exercises in order to prevent me to get injured and not pick up the equipment I use.
  • I like doing training on clean equipment so I should always bring with me a sweat towel I will lay on the equipment before I use it.
  • It is important for me to breathe easily, that is why I use clean clothes during my trainings and I wash them before I reuse my clothes.
  • It is possible that all equipment are occupied despite there are many alternatives allowing me to do the same exercise, that is why I know that I shall give place to another during my resting time.
  • I may sweat a lot during my training and may also wet cardio machines, I will of course move after having cleaned with my towel at the end of the training.
Get Lean F.A.Q

The suggestion presented by the World Health Organisation is to lose 4 kilograms in one month. But that can change according to your body weight. If you are 80-90 kgs, this can happen but if you are 55 kgs you will lose 1-2 kilograms.

First of all consider you can come 2-3 days per week, you should plan exercises every other day and ensure your body to rest every other day. You shall integrate cardio and exercises activating your whole body. You can look at MACFit Mobile application for more details.

This depends absolutely on people. First of all, we shall determine your excess body weight, do strength and conditioning test, do nutrition analysis and determine a goal term according to your response to the program after you have done 2-3 trainings.

You have to consume more calories than the ones taken from foods you consume during your daily and sport life. You will then lose weight at the quantity of calories you will burn more off.

If you mean immediate loss, we can say yes. When you sweat a lot, there will be excess loss of water in your body and that will show you on scale as you have lost weight after doing sports. After drinking and eating after your exercise, you will see that you will return to your bodyweight before doing exercise. Because water is very important for us, our body works within a protection system and it takes back the excess water loss and preserve it.

You need to consume 7700 calories more to lose 1 kilo. For example, if you take 500 calories less of what you need to intake every day you will have burn 45 gr of fats within around one week. With Body Fit, Cycling and Strength workouts 3 days in a week you will burn around 1500 calories and that will ensure you burn 200 gr fats more. In total you will lose 650 gr fats and you will also move forward to a faster metabolism and fit body.

Fat and muscle cells have systems working differently, that is why fat burning occurs. Then if people make exercises for balanced diet and muscle gain, they will ensure muscle gain. In other words, fats do not turn into muscle, fats are destroyed (they are used as energy) and at the same time muscle mass increases.

Actually, this is similar to the example, which one is heaviest one kilo of cotton or one kilo of iron. The muscle occupies much less space than fat mass. That is why gaining muscle will allow you to get thinner and a fit body.

First of all, we would like to remember you that it is not easy to adopt a habit; that is why even if you come only one day per week instead of never is quite a good beginning. Then you can increase to 2 -3 days and that will be enough for a healthy life.  But even if you are very busy, be sure that you do sports at least 1 day per week.

First of all, it is obvious that you should not quit exercise you have to adopt that as your life standard. Regarding your question, even if you quit exercise, your muscle will not sag but you will lose muscle as you do not practice sports and you can see get lean in your muscles.

This varies according to your goal but you should pay attention that it is not less than 20 minutes and not more than 70 minutes. Try to use the training programs found in MACFit application, this will ensure that you will rest at correct times and complete your exercises in proper time.

Yes! You should practice cardio exercises for a short time at the beginning of your training to reduce the possibility of injury of your muscles, ligament and joints.

This may be valid for young under the age of 16 who are in development of joints and ligaments because of excess pressure, but there are special programs for such cases. But as you are not within development period, there is no relation between weight exercises and increase in length.

The answer of this question is of course burning fats. As the fat mass occupies more space, when you realize fat burning of 3-5 kilos, you will see a real and remarkable change. When you lose weight, you may also lose from muscle mass or you may only lose some water. That is why your principal purpose shall always be burning fats. Do not bugger about the kilos seen on the weighing machine, look at your body face at the mirror. That is why there is no weighing machine in our club.

Of course you can but this is absolutely not healthy. More than half of the kilo lost will be muscle and water loss, you will lose very few fat. When you lose kilos in such manner, the next month you will definitely get fatter as you will pass to normal diet and training.

Being muscular will allow you to be more resistive, your metabolism to work quicker, less load on joints and ligaments and at last you will be more resistant against disease and disability.

But do not be worry, if you track your training program correctly, you will not become muscular so much anyway. Being muscular is not a process as easy as it is thought and for women this process is harder than men – due to hormonal structure. That is why you should not neglect to work to increase your muscle rate without being afraid.

We are face with a very big legend. Our body loses weight when there is a certain calorie deficiency. 300 sit-ups exercise done in 5-10 minutes will not be a very efficient exercise for losing weight as it will not accelerate our circulation. To lose weight, you need to restrict too much calories in your diet (this is absolutely not healthy) or you need to do regular exercises at certain heart rate interval.

Because you are inside a wrong orientation. Our stomach muscles are just like our other muscles. If you always do sit-ups, our muscles work and develop. That will not decrease the fatty tissues found over the stomach, then your developed stomach muscles will press on fatty tissues and will cause your belly to bulk large.

It is obvious that stomach muscles get stronger is very important for your equilibrium, flattening of your belly and stomach. But on the other hand you shall also get rid of the muscle mass.

When we compare people who only do cardio exercises (dance lessons, treadmill, bicycle, etc..) with the ones doing cardio exercises  with weight works, it is seen that people doing weight exercises with cardio practice lose more kilos and permanently.

There are 3 possibilities. The 1st possibility is that you have passed a very efficient training and you can congratulate yourself, you may suffer from lack of condition (retarded muscle pain) and this situation ends generally at the end of 72 hours. The 2nd possibility is that you force your body with works heavier than what you can do; if you can do that you may probably do missing or faulty exercises. The 3rd possibility is that you are going to create disability of your joints – ligaments and muscles because of faulty exercises. That is why we suggest you to show your program and exercises you are not sure to a trainer.

If your posture disorder is not from birth, this is a situation originating from muscle disorder. That is why you can see remarkable results in a very short time with the exercises specially prepared for you.

Can’t you spare 1 hour among 168 hours for yourself? This is the biggest pretext for all time. The easiest way is to devote 30 minutes 1 or 2 times a week and participate to our GFX lessons to keep fit and ensure fat burning.

As you are a beginner, we suggest you to work with very light weights during your first 2-3 trainings to adopt your muscles and to find your average weights. It will be always better to start with light weights in order to not cause the lack of condition also named as delayed onset muscle soreness lived during the first days.

60-65% of your body is consist of water. That is why water has a vital importance for us. It is suggested to consume 400-600 ml during training in order to complete water quantity in exercises of 60 minutes.

When we eat, as the blood circulation will be focused at the stomach region of our body and all we eat will force us during exercises, the consumption of all solid elements shall end 3-4 hours before staring sports.

In MACFit Clubs, there are 4 types of machines as treadmill, cross trainer, bicycle and rowing. As our body does not practice uniform exercise in our daily life during 40-50 minutes, we will aim at burning more calories by saving our body from habits by distributing cardio process on these machines.

Just like we cannot decide on where we put on, we cannot decide also on where we want to lose unfortunately. It is not possible to lose weight by determining a special part of the body, in other terms the regional weakening is a false expression. When the body will lose weight, it works in order to lose weights in a balanced manner from all parts. There will be more weakening in parts where there is more concentration but that does not mean that when we work on a certain part this part will weaken. But you can of course contribute to the healthy and fit appearance by get stronger and get lean the muscles of a certain region (providing that you have got rid of fats found on them).

We contract our muscles after the exercises we do during training and that leads to contraction. That is why the flexibility exercises done at the end of the training should be done to allow muscles to return t their previous form and prevent disability. The flexibility exercises done at the end of training may help you to get rid of unnecessary pains.

Get Stronger Guideline
  • You should decrease your cardiovascular training (do not quit completely in your program) and should increase the number of resistance training (weight training).
  • Your goal should be working same muscle region twice in a week and should rest at least 24 hours after you have exercised the muscles. You shouldn’t forget that your development does not occur during your training but also during your nutrition and your recovery
  • If you are coming 1-3 times per week, you can do exercise for your whole body whenever you co If you begin to maintain your training 4 time and more per week, you can start to perform more efficient training on each muscle by applying programs dividing your body in muscle groups. But you should not forget to rest for 24 hours.
  • You can do exercise for another muscle in the following day after you have exercised a muscle, in the meantime the other muscle will be rested. For example, on Monday you can do exercise for legs, on Tuesday you can do for chest.
  • Doing exercises with a very fast repetition brings no benefit to you, please be sure that you feel the region that shall work at each exercise and repeat slowly.
  • You should breathe out in the difficult part of the exercise, you should breathe in when you do the easy part of the exercise
  • The repetition numbers consist the important way allowing you to reach your goals. Number of repetition is more important than the weight you lift. That is why you should never change the number of repetition stated in your program. Your playground is the weights; you can increase and decrease them.
  • Try to increase your weights in each 2-3 trainings. You can determine a way for that. For example, try to finish your last set of exercises with a higher weight. If you can succeed without changing the exercise, try to do the last 2 sets of exercise with this weight. Then you will see that you can do all sets with this weight.
Get Stronger Equipment

Weight Equipment

  • You should not change the repetition numbers and you shall absolutely keep up with the repetition numbers indicated in your program.
  • You should select weights putting high pressure on your muscles when doing the exercise during the last 2-3 repetitions and your goal should be increasing the weights in each 2-3 trainings.
  • At the beginning you may have difficulty to pay attention to the exercise, to count the repetition numbers and breathing at the same time. You can make mistakes, this is normal, you will get used by the time.
  • You can find many alternative equipment inside the club on which you can do the same exercise. Hence you can complete your exercise without waiting too much and you can do exercise with different difficulty level.
  • You should fix your posture before increasing weights during training. To have better results and to protect yourself against disability, you should work with proper and healthy angle.
  • You should try to control the speed of your exercise.
  • It is even possible to work with different difficulty level by only changing the equipment or the weight. For example, consider a pushing exercise for the chest;
    • Simply you have to sit in proper position on the machine and to push your arms forward when you use an equipment or Circuit equipment having fixed and weight stack. As the equipment determines the direction of your exercise, you have a very low chance to make mistake as long as you will not disengage your back from the stand. You can watch the exercise video from MACFit mobile application, look at the pictures found on the equipment or ask for help from a trainer.
    • You can do the same exercise on the same equipment by increasing one level with weight plates. The right and left arm of this equipment acts independently from each other. Hence, if you try to use this device without being ready or in other words without using and feeling correctly your muscle, you may experience equilibrium and concentration loss during pushing; you may be forced to complete the exercise with less efficiency.
    • The next step you have to follow is the exercise done on straight stand with bar. Here you will know the direction of your exercise – in other words where and how long does the bar go-. Just like the previous example, if you use the device without being ready, you will not be able to hold the bar in stable position and move it forward-backward/right-left. That indicates you that your body is not ready for that level, that your seconder muscles allowing you to hold the bar correctly need to be developed a little more (yes, you need ability to use and control many muscles during holding and pushing the bar) . The problem here is not only a lack of concentration and insufficient efficiency but it is the possibility face with injury.
    • You can do the same exercise in upper level by using two independent cables. That needs more concentration and equilibrium (in other words stomach muscles). Now again, many other seconder muscles should be engaged.
    • The last level is doing the same exercise with dumbbells. Yes you read correctly, the dumbbells that you think you can use from the first day are equipment to be used for the upper level of trainings. Double your concentration and other necessary needs for trainings to be done with bar. To do exercise with dumbbells is that.

If you do not respect this order, you will start to not get efficiency from the exercises and therefore not making progress; you will start to get bored as you cannot feel your muscles; or the worst you will be forced to stand to any results such as get injured. If this information are fairly new for you; that means that you have still not participated to a Fit Appointment. We suggest you to get a free appointment almost immediately. Tons of important information we explain here are waiting for you at Fit Appointment.

  • The thumb should grasp the bar or equipment handle at all grips. If the thumb does not grasp, that means that you take risk, the equipment may risk to slip and cause accident.
  • It is very important to ensure a balanced body position to lift Barbell or Dumbbell and to perform pushing and pulling on equipment. To provide necessary loads on muscles that we want to exercise, for standing position your feet shall be a little more opened than the shoulder level and your heels and circular bone under the big toe shall get in contact with the floor.
  • If you lie down on the floor or sit on a equipment; you need to pay attention to 5 body contact points.

    1- Head in natural position, placed on the back pad of the machine or bench

    2- Shoulders and back over the bench and leaning pad in equal and perfect position

    3- Hips in contact on bench or seat

    4- The right foot straight on the floor

    5- The left foot feet straight on the floor

  • You shall not do ‘get strong’ works in all days of the week. This number shall not exceed 5. More works do not mean better results. The exercises done without enough resting, without allowing muscles to recover will affect negatively the performance of your exercises, will lead to tiredness and overtraining syndrome, weakening in immunity system. Furthermore, this situation may lead to physical injuries of your muscle, joints or collagen tissue. You shall absolutely rest the muscle group that you have exercised on the following day.

Cardiovascular Equipment

  • You should diversify your cardiovascular exercises. For example, you shall try to use at least two machines for an exercise of 40 minutes. You should not use resting time between the machines, you should do cool down on the last machine you have used. People tend to use the treadmill they are used to and use the simply. For a better and more efficient effect, you shall prefer machines that you are not used to. Because that will ensure you to be forced and to reach faster to your goal.
  • If you have back or knee problems, it will be less risky to use treadmill for walking while it’s flat, instead of running and Incline. As another alternative, you can use Cross Trainer equipment. Your exercise angle will reduce the pressure on knee and back. You should not try to fix your heel on the pedal while using this machine.
  • You can use rowing machine to increase your heart rate in a short time. Hence if you have less time, rowing can be a good option. If you have back problem, do not neglect to listen to your body and have a break whenever you feel bad; pay attention to keep your lower back straight all along exercises.
  • You should not try to use pulse sensor while inclined walking-running on treadmill. Taking support from treadmill will remove the inclination effect and will affect negatively the walking mechanism. Furthermore, you do not need to take any support to consume more calories. We suggest you to buy a pulse band to see your pulse. That will allow you to see easily and constantly your pulse that is an important data in cardiovascular exercises.
  • You should pay attention to not bend your shoulders forward, to move your head forward while using cardiovascular equipment. In particular upper back of persons working on desk tend to curve.
  • If you are new in treadmill, you shall not forget to fix security kit on your clothes. In case of any fall, the equipment will stop and will prevent you to get harmed.
  • While adjusting your bikes, you should pay attention to not have your knee flexed too much and straight too much.
  • You should hold moving handles while using Cross Trainer equipment. You should try to give equal loads while using hand and feet crosswise. Hence your upper and lower body parts will work together, pushing and pulling will be done at the same time and hence consumption of your calories will increase as you will use more muscles.
Get Stronger Nutrition
  • If you are not overweight and your goal is to have more muscle, you should try to consume 1,5 to 2 times by your body weight more proteins on the days you have exercised. The days you do not exercise, this rate may be kept at 1 – 1.5 times.
  • You should plan carbohydrate intake as complex carbohydrates (see details in carbohydrates part) as 3-4 times your body weight.
  • You should make protein and carbohydrate grams calculations considering them in raw state.
  • You should absolutely eat egg at breakfast in the morning. The amino-acids found in egg are very important (basic unit of protein) and are amino-acids you cannot provide from other sources.
  • You should try to intake protein (around 30 gr) and carbohydrates (around 40-50 gr) just after your training is finished. The carbohydrates you will intake here can be simple carbohydrates; the purpose here is to fill the discharged energy stores with carbohydrates; to transform the muscle breakdown realized during training to muscle structure (as already stated at the beginning, you will recover your muscle mass not during the training but during the resting and nutrition process)
  • The last firm suggestion, you shall eat 4-5 hours before you sleep.
  • Likewise, you shall try to have completed solid foods consumption at least 3 hours before your training.

 

Now let’s analyse what are the nutritional elements without giving details.  These are;

-Protein

-Carbohydrates (Glucose)

-Fats

-Vitamin

-Mineral.

 

PROTEINS

  • Milk, yoghurt, cheese, egg, meat, dried beans, chickpea, lentil is considered as foods rich in protein.
  • While calculating the protein that should be taken per day, you can use the fact that in 100 gr raw meat there is 18-20 gr. protein.
  • The amino-acids that are building block of proteins constitute the framework of cells that are the smallest unit of body organs.
  • Renewal of worn tissues,
  • Defence of the body against external germs,
  • In the micro reparation of muscle fibrils linked to exercise – they contribute in the renewal of muscle cells and development
  • Consuming more than what you need causes fattiness.

 

CARBOHYDRATES

  • It is enough to cover 40-60% of our energy needs from carbohydrate foods (with raw state, 300 – 350 gr./day). But the important point is the selection of carbohydrates.
  • We can note 2 types of carbohydrates. Simple carbohydrates and complex carbohydrates.
  • As the digestion of complex carbohydrates takes more time than the simple carbohydrates (3 – 4 hours) the effect on blood glucose is slower and mix with blood after long time. Hence the amount of glucose in blood increases slowly and an important part of carbohydrates can be used as energy and very few rates are stocked as fat.
  • Simple carbohydrates mix with blood after a very short time like 15 minutes without changing a lot in small intestine, create sudden increase in blood glucose and a big majority is stocked as fat. This both increases the fat deposition and decreases our possibility to obtain energy from foods we eat for energy. That is why we should prefer complex carbohydrates.

 
FATS

  • They are foods that give the most energy. However, as fats need more oxygen during their transformation into energy compared to carbohydrates, fats are not as suitable as carbohydrates for a good energy source.
  • The daily requirement varies between 10%and 30% of calories to be taken.
  • The excess of fats taken from daily nutrition is stored in our body and they are used when necessary to produce energy.
  • They intervene on the absorption and transportation of A,D, E, and K vitamins that melt in fats.
  • The subcutaneous fatty tissue prevents the loss of heat. They form a protective layer around the internal organs.
  • The fats give saturation feeling by retarding stomach evacuation.

 
VITAMINS  

  • Most of vitamins shall be taken from foods as they are not produced by our body. A part of these foods are raw and another part is put on our table after a particular cooking process.
  • Vitamins are essential for the protection of human health.
  • They are grouped under two categories as soluble in fat and water.
  • Vitamins soluble in fats: A,D,E,K
  • Vitamins soluble in water: C and B group

 

MINERALS

  • Our body needs minerals to growth and develop, to preserve life and protect health.
  • Despite they consist only 4% of our body and they contribute to the formation of our anatomy.
  • Minerals are found in bone, teeth, muscle, blood and other tissues.
  • Mineral loss is particularly realized after an intensive sweating of the body and this loss can be quickly compensated with natural mineral water.

 

WATER

  • 60-70% of our body is only consist of water.
  • 2/3 of this water is found inside tissues and the remaining inside interstitial liquids and blood.
  • 70-75% of muscle tissue and 10-15% of fatty tissue is consist of water.
  • For new beginners, or in other words for persons having routines and that do not perform regular exercises, drinking 8-10 glasses of water will be enough.
  • The water need for sportsmen varies according to various factors such as heat, humidity, activity intensity and environment. In practice, 1 litre of water is consumed for each 1000 calories burnt. For example, if you are a sportsman burning 4000 kcal per day, you should drink 4 litres of water.
  • The consumption of liquid means only the intake of water. Liquids such as fruit juice, coffee, tea and soda water are not included in this group.
  • Be thirsty is an alarm given by the body and you should drink water before this alarm is given.
  • Our body can synthesise 300ml-350 ml (1 glass of water) in 30 minutes. That is why drinking excess quantity of water in one time has no benefit.

 

WHAT IS CALORIE?  

It is the energy quantity needed to increase water temperature of 1 gram of 1 degree. The information given about the foods are also expressed as kilo calories, it is written as “kcal”.

The energy amount given by 1 gram of foods giving energy is as following.

  • 1 gram carbohydrate provides 4,1 kcal
  • 1 gram protein provides 4,1 kcal
  • 1 gram fat provides 9,1 kcal.

 

 

Get Stronger Club Rules
  • I have to take care to do exercise and I shall bring clean shoes I only use for fitness center and not outside. Otherwise, I will easily carry the outdoor dirtiness inside the fitness center and even on matson which Ilie.
  • I am very pleased when I find equipment I want to use at its place, so I shall put it back at its place after use. The function of the trainers in club is to show me the correct exercises in order to prevent me to get injured and not pick up the equipment I use.
  • I know that even if I exercise with very heavy weights and I cry during my training that is absolutely not useful for me – except drawing attention and disturbing my surroundings –
  • The dumbbell or barbell I use may be heavy, but if I am strong enough to make training with them I shall be strong enough to leave them lowly after my last repetition. The weights I throw on the floor may injure me or another person in addition to the sound they generate.
  • It is important for me to breathe easily, that is why I use clean clothes during my trainings and I wash them before I reuse my clothes.
  • It is possible that all equipment/equipment are occupied despite there are many alternatives allowing me to do the same exercise, that is why I know that I shall give place to another during my resting time.
  • I may sweat a lot during my training and may also wet cardio equipment, I will of course move after having cleaned with my towel at the end of the training.
Get Stronger F.A.Q

You have to consume more calories than the ones taken from foods during your daily and sport life. You will then lose weight at the quantity of calories you will burn more off.

You need to consume 7700 calories more to lose 1 kilo. For example, if you take 500 calories less of what you need to intake every day you will have burn 45 gr of fats within around one week. With Body Fit, Cycling and Strength workouts 3 days in a week you will burn around 1500 calories and that will ensure you burn 200 gr fats more. In total you will lose 650 gr fats and you will also move forward to a faster metabolism and fit body.

Fat and muscle cells have systems working differently, that is why fat burning occurs. Then if people make exercises for balanced diet and muscle gain, they will ensure muscle gain. In other words, fats do not turn into muscle, fats are destroyed (they are used as energy) and at the same time muscle mass increases.

Actually, this is similar to the example, which one is heaviest one kilo of cotton or one kilo of iron. The muscle occupies much less space than fat mass. That is why gaining muscle will allow you to get thinner and a fit body.

First of all, we would like to remember you that it is not easy to adopt a habit; that is why even if you come only one day per week instead of never is quite a good beginning. Then you can increase to 2 -3 days and that will be enough for a healthy life. But even if you are very busy, be sure that you do sports at least 1 day per week.

First of all, it is obvious that you should not quit exercise you have to adopt that as your life standard. Regarding your question, even if you quit exercise, your muscle will not sag but you will lose muscle as you do not practice sports and you can see diminution / get lean in your muscles.

This varies according to your goal but you should pay attention that it is not less than 20 minutes and not more than 70 minutes. Try to use the training programs found in MACFit application, this will ensure that you will rest at correct times and complete your exercises in proper time.

Yes! You should practice cardio exercises for a short time at the beginning of your training to reduce the possibility of injury of your muscles, ligament and joints.

This may be valid for young under the age of 16 who are in development of joints and ligaments because of excess pressure, but there are special programs for such cases. But as you are not within development period, there is no relation between weight exercises and increase in length.

First of all, considering you will come 2-3 days per week, you should perform exercises every other day and allow you body to rest every other day. There shall be exercises that will activate your whole body and cardio exercises in your program. You can look at MACFit Mobil application for more details.

This absolutely depends on the person. First of all we should determine your surplus weight, you should pass from strength and condition test, nutrition analysis should be done and your goal should be determined according to your reply to the program after having done 2-3 training.

The answer of this question is of course burning fats. As the fat mass occupies more space, when you realize fat burning of 3-5 kilos, you will see a real and remarkable change. When you lose weight, you may also lose from muscle mass or you may only lose some water. That is why your principal purpose shall always be burning fats. Do not bugger about the kilos seen on the weighing equipment, look at your body face t the mirror. That is why there is no weighing equipment in our club.

Of course you can but this is absolutely not healthy. More than half of the kilo lost will be muscle and water loss, you will lose very few fat. When you lose kilos in such manner, the next month you will definitely get fatter as you will pass to normal diet and training.

Being muscular will allow you to be more resistive, your metabolism to work quicker, less load on joints and ligaments and at last you will be more resistant against disease and disability.
But do not be worry, if you track your training program correctly, you will not become muscular so much anyway. Being muscular is not a process as easy as it is thought and for women this process is harder than men – due to hormonal structure. That is why you should not neglect to work to increase your muscle rate without being afraid.

We are face to a very big legend. Our body loses weight when there is a certain calorie deficiency. 300 sit-ups exercise done in 5-10 minutes will not be a very efficient exercise for losing weight as it will not accelerate our circulation. To lose weight, you need to restrict too much calories in your diet (this is absolutely not healthy) or you need to perform regular exercises at certain heart rate interval.

Because you are inside a wrong orientation. Our stomach muscles are just like our other muscles. If you always do sit-ups, our muscles work and develop. That will not decrease the fatty tissues found over the stomach, then your developed stomach muscles will press on fatty tissues and will cause your belly to bulk large.
It is obvious that stomach muscles Getting Stronger is very important for your equilibrium, flattening of your belly and stomach. But on the other hand you shall also get rid of the muscle mass.

If you mean immediate loss, we can say yes. When you sweat a lot, there will be excess loss of water in your body and that will show you on scale as you have lost weight after doing sports. After drinking and eating after your exercise, you will see that you will return to your bodyweight before doing exercise. Because water is very important for us, our body works within a protection system and it takes back the excess water loss and preserve it.

When we compare people who only do cardio exercises (dance lessons, treadmill, bicycle, etc..) with the ones doing cardio exercises with weight works, it is seen that people doing weight exercises with cardio practice lose more kilos and permanently.

There are 3 possibilities. The 1st possibility is that you have passed a very efficient training and you can congratulate yourself, you may suffer from lack of condition (retarded muscle pain) and this situation ends generally at the end of 72 hours. The 2nd possibility is that you force your body with works heavier than what you can do; if you can do that you may probably do missing or faulty exercises. The 3rd possibility is that you are going to create disability of your joints – ligaments and muscles because of faulty exercises. That is why we suggest you to show your program and exercises you are not sure to a trainer.

The suggestion presented by the World Health Organisation is to lose 4 kilograms in one month. But that can change according to your body weight. If you are 80-90 kgs, this can happen but if you are 55 kgs you will lose 1-2 kilograms.

If your posture disorder is not from birth, this is a situation originating from muscle disorder. That is why you can see remarkable results in a very short time with the exercises specially prepared for you.

Can’t you spare 1 hour among 168 hours for yourself? This is the biggest pretext for all time. The easiest way is to devote 30 minutes 1 or 2 times a week and participate to our GFX lessons to keep fit and ensure fat burning.

As you are a beginner, we suggest you to work with very light weights during your first 2-3 trainings to adopt your muscles and to find your average weights. It will be always better to start with light weights in order to not cause the lack of condition also named as delayed onset muscle soreness lived during the first days.

60-65% of your body is consist of water. That is why water has a vital importance for us. It is suggested to consume 400-600 ml during training in order to complete water quantity in exercises of 60 minutes.

When we eat, as the blood circulation will be focused at the stomach region of our body and all we eat will force us during exercises, the consumption of all solid elements shall end 3-4 hours before staring sports.

In MACFit Clubs, there are 4 types of equipment as treadmill, cross trainer, bicycle and rowing. As our body does not practice uniform exercise in our daily life during 40-50 minutes, we will aim at burning more calories by saving our body from habits by distributing cardio process on these equipment.

Just like we cannot decide on where we put on, we cannot decide also on where we want to lose unfortunately. It is not possible to lose weight by determining a special part of the body, in other terms the regional weakening is a false expression. When the body will lose weight, it works in order to lose weights in a balanced manner from all parts. There will be more weakening in parts where there is more concentration but that does not mean that when we work on a certain part this part will weaken. But you can of course contribute to the healthy and fit appearance by Getting Stronger and get stronger the muscles of a certain region (providing that you have got rid of fats found on them).

We contract our muscles after the exercises we do during training and that leads to contraction. That is why the flexibility exercises done at the end of the training should be done to allow muscles to return t their previous form and prevent disability. The flexibility exercises done at the end of training may help you to get rid of unnecessary pains.