How Much Protein Helps Shape a Workout Body?

How Much Protein Should You Eat?

Orlando personal trainer Meral Ertunc protein intakeHi everybody, here’s some basic information about how much protein helps shape a workout body? Do you know how much protein that you should take in if you’re trying to lose some body fat and put on some lean muscle?

Note: Before you start any exercise program or begin to change your diet, be sure to go to your doctor and talk about your health challenges. Get your doctor’s OK to start any workout program if you have medical issues, or injuries.

Increase Protein Intake

Today I’m going to talk about how much protein you need to intake if you started a exercise program to lose some body fat put on some lean muscle and just feel healthy and fit.

Each day you should consume one gram of protein per pound of body weight. For example, if you weigh 170 pounds, try to eat 170 grams of protein a day.

It can also be overwhelming for people to take in one gram of protein per pound per body weight: that seems to be a lot for most people.

For a reference tool, a piece of meat that is the size of the palm of your hand has roughly 25 grams of protein.

Ideal Protein Sources

Winter Park Fla Personal trainer chicken protein

Ideal protein sources include beef, chicken, turkey, fish, egg whites, whey protein and soy protein.

The majority of the people that come to me start an exercise program to lose weight will take in anywhere from 50 to 70 grams of protein a day.

The rest of their calories all come from carbohydrates. Most likely this is one of the reasons they are gaining weight.

Start Protein Increase Slowly

I say that if it’s too difficult to take in one gram of protein per your body weight, start slow.

For example, if you weigh 170 pounds try to get in 100 grams of protein a day. You can slowly increase your protein intake each day to get to your goal.

Thanks for following Body Lines by Meral. If you’d like to find out more about one-on-one personal training sessions please contact me by e-mail. All training sessions are personalized to your special needs, your body shaping and personal fitness goals.

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Workouts Prevent Holiday Weight

Keep Working Out to Control Holiday Weight Gain

workout with personal trainer meral ertunc maitlandHi everyone happy holidays from Meral! I’d like to share a message today on how to stay fit throughout the holiday season.

If you want to prevent weight gain you have to keep working out through the holidays. Don’t stop training, just keep working out. Do your aerobic activities and lift weights to stay active.

Thanksgiving, all the way through New Year’s there are many parties such as family events, office parties, cocktails, hours to get together with all your loved ones to celebrate this wonderful season.

If you wait until January or February you’ll be overwhelmed trying to get fit again and lose weight. Maintain your work outs!

Everyone Indulges Over the Holidays

We all want to indulge in those yummy Christmas cookies, cakes and potluck lunches. I recommend that you keep up with your workouts as much as possible throughout the holidays. Don’t stop working out but make time for workouts so you won’t gain as much weight.

Must Do Aerobics and Weights

winter park fl best personal trainerYou must do your aerobic activities and weight training and it might be difficult at times because you’re so strapped for time.You’re busy doing Christmas shopping having office parties… but if you don’t want that scale to start creeping up, then I recommend that you maintain and keep your workouts as much as possible.

At least you won’t be gaining the weight, you can maintain your weight and you can indulge in some holiday festivities.

Don’t Wait Until January and February

Most likely I’m gonna see most of you middle of January, February coming in and getting in a panic that summer’s around the corner and you have gained weight and body fat has increased.

Average Weight Gain: 6 to 9 pounds!

The average person gains from Thanksgiving throughout New Year’s anywhere between six to nine pounds! It’s so easy to put the weight on, but when it comes to taking that weight off, it’s extremely difficult, challenging and frustrating. You have to work so hard and diet that you get stressed out.

So if you want to indulge throughout the holiday season remember to keep training hard and you won’t be gaining that weight and you can maintain that fit body.

Have a happy, healthy and safe holiday season!

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3 Weight Loss Cases, 3 Results

How Long Will It Take Me to Lose Weight?

Orlando personal trainer Meral Ertunc healthy nutritionToday I want to talk about the number one questions that my clients always ask me: how long will it take me to lose weight?

Everyone’s different when it comes to losing weight. It all depends on your metabolism, genetics, and your age.

3 People, 3 Workouts, 3 Results

Similar Age, Different Exercise, Healthy Food

So what I did is I took three clients that are approximately the same age–give or take two years apart–in their 40s–and they have children and their main goal is to drop some body fat, increase tone and muscle, and overall just feel more healthy.

So I put them on a really good, clean, eating and healthy nutrition program.

Client 1

Works Out 6-7 Times Weekly

One client is dedicated to working out 6 to 7 days a week doing aerobic activities and also weight training.

Client 2

Works Out 2 Times Weekly

The second client has only time to work out twice a week with weights and cross training and maybe do twice-a-week aerobic activity.

Client 3

Works Out 3 Times Weekly

The third client is able to work out about a half hour a day three times a week, play tennis on the weekends.

All three clients start at the same time.

The Results

Client 1

The person that works out the most–6 to 7 days a week–with the clean eating nutrition program is barely dropping 1 pound a week and she is working out.

Client 2

The second client is working out twice a week with weight training and doing aerobic activity two times a week and she has dropped 7 pounds in two weeks.

Client 3

My third client is working out for a half an hour three times a week with weight training and playing tennis on the weekends and is struggling with weight loss.

As I mentioned, all three clients are in a very good, healthy nutrition program.

The Details

Meral Ertunc Push Up WorkoutsThe first client does not cheat whatsoever. She’s very strict with her food intake and is very dedicated to 6 to 7 days a week to workout.

The second client likes to drink wine, she’s not so strict with her nutrition but she does eat clean (healthy) 90% of the time.

The third client is dedicated to her workouts and her tennis but misses her meals. Even though she eats clean food she doesn’t eat enough and her metabolism is very slow.

The Reasons

So when someone asks me how long will it take to lose weight…again it just depends on your metabolism, your age, how dedicated are you in weight training, how focused you are on your meals and doing all your aerobic activity.

I always tell my clients: if you’re dedicated to your workout, your nutrition, drinking plenty of water, getting enough sleep and you’re still struggling with your weight, I recommend that you do go to get some blood work done.

Not Getting Results?

Willpower is Key

Eat well with fresh broccoli healthy nutritionMake sure that you don’t have any issues with your thyroid or your glucose levels, etc. and all your blood work comes back really healthy and clean. It could be that you’re just not pushing hard enough in the gym.

You need to get a little bit more intense with your workouts, do a little longer aerobic activity. If it’s at 45 minutes, bump it up to an hour to an hour and a half.

Each day write down everything that you’re eating. Make sure you’re not missing any meals, drinking plenty of water. Remember you can’t get in shape in one day, just like you can’t live your life in one day.

Patience, commitment, willpower is everything when it comes to losing weight, feeling fit and happy.

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How Bosu Ball Training Strengthens Your Core

personal trainer maitland flHi everyone I am Meral Ertunc I am the owner of Body Lines Personal Training in Maitland Florida.

You may watch the video called, “How Bosu Ball Training Strengthens Your Core,” on the Body Lines by Meral YouTube Channel.

Today I’m going to go over Bosu Ball training. Bosu ball training is a great core exercise, strength exercise, flexibility exercise. There’s a lot of balance involved here this could be very advanced movement or it could be very beginner movement.

A lot of people get a little nervous when they start getting on top of the Bosu ball because it is very wobbly but it’s going to help you build strength, flexibility and get your core really nice and strong.

I don’t recommend people that are over 70 years of age being on top of a Bosu ball. I just feel that that could let up to a little bit of an injury.

What is Bosu Ball Training?

Bosu ball training should be done with supervision until you know what you’re doing. You could easily injure yourself it you tryOrlando personal trainer Meral Ertunc explains Bosu Ball Training to do something on your own. Bosu Ball Training is done with your own body weight. Some people have never done Bosu ball and they may have a lot strength already built up that they can go ahead and do this right when I teach them.

And a lot of people they don’t have any strength. But you can build your strength on the Bosu ball to get more advanced.
I’m going to go ahead and demonstrate some exercises on the Bosu ball. I’ll start with a beginner exercise and then show you a intermediate exercise and an advanced exercise.

What Exercises Can You Do On Bosu Ball?

OK first this is a beginner exercise. Bosu ball is a little wobbly like this. This is a hard surface. What I want you to do is to get right on top of it. You’re going to go ahead and do a push-up. Your knees are going to be bent you want your back nice and straight and you’re going to come all the way down and you’re going to push up. OK this is a beginner Bosu ball push-up here OK?

Now, if you want to do a little bit of an intermediate you’re going to be up on your toes and you’re going to go down deep and push up. Down deep and then push up.

Now if you want to be a little bit more advanced have one leg out  lot of balance here if you notice. Here and push. Here and push. Back is nice and straight engage that core and you’re pushing up. This is more of an advanced Bosu exercise.

Once again my name is Meral Ertunc I am the owner of Body Lines Personal Training in Maitland Florida and this is Bosu Ball training. Thank you.

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How TRX Training Gets You in Shape

TRX training with meral ertunc orlando

Orlando personal trainer Meral Ertunc explains TRX training.

Hello everyone, my name is Meral Ertunc I am the owner of Body Lines Personal Training Studio in Maitland Florida. Today I’m going to answer some questions about TRX Training.

If you want to watch the video go to my YouTube channel and watch, “How TRX Training Gets You in Shape.”

How Does TRX Training Get You in Shape?

TRX training is suspension training for your body weight. It helps you build your strength, core, flexibility and balance.
TRX is for just about anyone. You could be a beginner, you could be an advanced athlete, it’s for everyone.  You just have to modify it to make it more challenging or  you just have to basically start as a beginner.

How Does a New Client Start?

We Go Over Your Goals, Health, Issues

When I start a brand new client I will always first go over each exercise with them. Showing them exactly how the form is done, making sure I watch them, make sure that they are correct on their form which is very important with TRX. When you’re training with me in my own studio, I will stand right next to you and guide you and watch you and make sure that you are using proper form in each and every exercise and motivate you.

Cross Training

In Body Lines by Meral training we do a lot of cross training. So TRX is always a part of our exercise program. We’re going to be

Personal trainer Meral Ertunc

Personal trainer Meral Ertunc uses cross training and TRX training.

doing weight training, we cross train with weights, then TRX we just go back and forth. We don’t really do half an hour of just nothing but TRX training. I incorporate all the different type of exercises all together for your workout.

We Work at a Pace You Can Live With

Anytime that you’re uncomfortable or if an exercise to hurt you I will go ahead and modify and do a different type of exercise to make sure that you are getting the benefits and the correct form to make sure it’s going to help you.

My Job is to Be Your Coach

As a personal trainer, my job is to be your coach. It’s to motivate you. It’s to make sure that your form is correct. It’s to basically stand there and make sure that you’re getting the best workout during the time that you’re in your studio training with me.
Hello everyone my name is Meral Ertunc I am the owner of Body Lines by Meral Personal Training studio in Maitland Florida.

If you need to reach me to setup a free consultation you can go to my website and there is an e-mail contact information. Just e-mail me and kind of go over what your health and fitness goals are and then I will get that e-mail and contact you as soon as I’m available. Thank you.

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What is TRX Training?

meral ertunc orlando personal trainer

Meral Ertunc Florida personal trainer.

Hello everyone I am Meral Ertunc I am the owner of Body Lines Personal Training studio in Maitland Florida.

What is TRX Training?

Today I’m going to talk about TRX training. What is TRX training and I’m going to show you and I’m going to demonstrate and show you some of the exercises that are done by TRX training.

You may watch the video called, “What is TRX Training?” on the Meral Ertunc Body Lines by Meral YouTube channel demonstrating some TRX suspension training workouts.

TRX Training Exercise

The first one this is a suspension training workout. It’s going to be done with straps and it’s going to be with your own body weight.  I’m going to show you a beginner workout and more of an advanced workout. I’m going to first go over for upper body.

Suspension training is going to strengthen your core it’s going to build flexibility core and balance. I’m going to go ahead and demonstrate a few different exercises to show some of the demonstrations that I have with your upper body and lower body and core body.

Upper Rows for Rear Deltoids

Ok, first of all we’re going to start with upper rows. This is for your rear delts. You can make this as simple or as advanced as you

TRX training Meral Ertunc

TRX training uses your body weight for suspension.

like.  First this is going to be like a midway point. So you’re going to bring your arms up and then stretch back.

Bring it up keep your back nice and straight. Engage your abs your core and you’re going straight out. Now if this feels a little bit too uncomfortable because it’s a little too hard for you to do  then you go a little more upright and when you go upright it’s going to be a lot easier to do.

This may be good for beginners. So you’re stretching and pulling. Stretching and pulling, keeping your elbows up and engaging that core. Now if that’s a little too easy for you then you’re going to get more of an incline position.

This is more of an advanced movement in an inclined position. So again you’re going to keep your back straight, elbows up, stretch don’t round your back like this, keep that back nice and straight. Elbows up and stretch and stretch pull up.

And stretch, that’s an upper row. Now I’m going to show you for lower body workout. A beginner’s squat is basically your feet are shoulder width apart and your hands your arms are slightly bent.

And you’re just going to squat down and then right back up. Squat this is a beginner one. OK Squat and up. Nice and deep and up.  Now if you want to make this more advanced get more of an incline. Squat and then pull up. Squat and up.

One-Legged Squats on TRX Training

Orlando Florida personal trainer

Orlando Florida personal trainer Meral Ertunc.

Now I’m going to show you a little bit more of an advanced movement. We’re going to do one-legged squats. One-legged squats. Put one leg out in front of you and you’re going to drop down parallel and pull yourself up. Arms are soft. Straight up. Back nice and straight. Then you can do ten on each side and then switch to the other side. Again. Leg out drop down and back up. Drop down up. Drop down and up.

Exercise for Upper Pectorals

All right I’m going to show you another exercise this is for upper pecs. And this can be modified so that you can make this, make it a beginners or advanced.

Beginners is going to be more upright so you’re in an upright positions. Arms are straight out in front of you. Make sure the straps are not below like this that it doesn’t scrape your arms. Your arms are up you’re going to bring back here and push out. Keep those arms bent and push.

Now this is a beginner. Now if you want it more advanced you go back more.  Drop down and squeeze together. Down squeeze together. You want to make it a little bit more advanced? Back up more. More of a level where you’re almost to the ground level here. And that basically wraps it up for TRX training.

Again, my name is Meral Ertunc I am the owner of Body Lines by Meral Personal Training studio in Maitland Florida. If you need to reach me to setup a free consultation, you can go to my e-mail contact information. Just e-mail me and please go over what your health and fitness goals are. Be specific and then I will get your e-mail and contact you back just as soon as I’m available.

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What Happens in Personal Training Sessions?

Personal Training Maitland Florida

Maitland Florida Personal Trainer Meral Ertunc.

Hello everyone, I am the owner of Body Lines Personal Training Studio in Maitland Florida. Today I’m going to talk about cardio training and strength training and what happens in personal training sessions?

You can watch the video, “What Happens in Personal Training Sessions?” on my YouTube channel.

Client Health and Fitness Goals

When clients come in to me they always have different health and fitness goals so I like to go ahead and talk to them and see what those are. And then I put a program together for them. So everybody’s training is going to be a little different.

All Workouts Start with Cardio

I recommend that you come into the studio before your strength training workout or your cross-training workout and you do a 15 minute warm-up on any of the cardio machines. It could be a rower, it could be the elliptical, it could be the spin bike, the treadmill, or the step mill.

You warm up get the muscles warmed up for about 15 minutes, nothing intense you’re just doing aerobic base to get your heart rate up, to get nice warmed up and then we’ll go ahead and do your training. Whether it’s going to be a strength training or whether it’s going to be a cross-training whatever I put together individualized just for you.

Depending on what your goals, your fitness and health goals are, cardio is a great type of exercise to get your heart rate up to burn calories and burn fat and get your heart and lungs in shape.

Looking to Lose 20, 30, 40 Pounds?

Cardio: 45 Minutes to One Hour 5 Times a Week

If you are looking to lose twenty, thirty, forty pounds I recommend that you do cardio training at lease five times a week

Eating healthy is very important to successful personal training

Nutrition plays 85% of weight and training success.

anywhere from forty five minutes to one hour.

If you are a thin individual and you are trying to put on some muscle, I don’t recommend that you do high intense cardio. Of course always warm-up for ten or fifteen minutes before you do any strength training exercise. Any weight exercise is going to help you build muscle mass.

Your Genes Decide Muscle Building

Short? Muscle Goes on Faster

Depending on your genes, some people that are, that have never worked out before can put on muscle a lot quicker than others.
For an example, if you’re short like me, you can put on muscle a lot quicker than somebody that’s six foot tall. They have longer arms length, they have longer legs so it takes them a little bit longer to put on muscle tissue.

Losing Weight From Cardio is Excellent

Losing weight from cardio is an excellent way to go, but you have to put the weight-bearing exercises with it. Cause when you do cardio what happens is you’ll get smaller and you’ll lose inches from doing a lot of cardio. But you won’t be toned and defined at the same time. You have to incorporate weight training, TRX training, any type of strength training incorporate with it to get that nice definition and muscle tone.

Nutrition is 85% of Getting in Shape

Eating protein, the right carbs, veggies for fitness

It’s very very important that when you first start coming to me as a client that nutrition plays 85 percent of the whole trying to get in shape. When you start training with me it’s a lifestyle change that you have to have for yourself. Whether it’s to lose body fat, whether it’s to gain muscle tissue each person is going to be a little different.

When you start training with me you have to make sure that I completely understand what your fitness goals are. I listen to everything that you want to go over with me. And then I put a program together just for you.

How Do I Lose Body Fat?

If it’s just to lose body fat, to lose weight gain or if it’s just to get in cardiovascular condition because you’re doing triathlon training. But most of the clients that come in here they always ask me I want to drop some body fat, I want to get toned, how do I do that?

Incorporate Cardio, Strength Training, Nutrition

Well you’re going to have to incorporate three things and that’s going to be cardio training, strength training and nutrition.
85 percent is the nutrition so you have to make sure that you’re eating enough protein, that you’re eating a good source of carbohydrates and you’re taking plenty of vegetables and fruit. And of course there’s then the strength training comes. If you want to tone and define your body you have to do strength training.

Injuries? Strengthen Area First Then Cardio

If you have any injuries you need to strengthen those areas. Then the cardio comes along with do I want to drop body fat? Do I want to get more in shape? Do I want to drop some weight? Then you have to incorporate the cardio with it.

Start Training Three Times a Week

Cross Training, TRX training, Strength Training

I recommend that you start training at least three times a week anywhere from half an hour to 45 minutes for cross-training which is  strength training and also TRX training and core training at least three times a week.

Two to Three Weeks to See Changes

And then I would give yourself that two to three weeks to really see some changes. You will get stronger, you’ll feel better and your metabolism will start speeding up and that’s when you’ll  notice that you will start losing some inches.

Contact Me for Training Openings, Consultation

Hi everyone my name is Meral Ertunc and I’m the owner of Body Lines Personal Training and fitness studio in Maitland Florida. If you have any questions, please go to my website you can contact me through there with any questions and concerns and I will be happy to answer your questions and happy to give you a half hour free consultation. Thank you.

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10 Tips to Start Your Weight Loss Program

personal trainer

Grilled salmon fillet, kale salad with chopped ginger, garlic, sesame seeds, light soy sauce and light sesame oil.

Hi I’m Meral Ertunc and I’ve been a personal trainer for 25 years and I’m the owner of Body Lines by Meral personal training studio in Maitland FL.

Everybody talks about losing weight, how to lose weight, what to eat and what not to eat to lose weight.

Losing Weight Takes a Weight Loss Program

Weight loss and how to lose weight is at the top of everybody’s conversations especially if they’re working out. If they’re not working out, they want to know how to lose weight just by eating certain foods.

You have to workout and you have to eat healthy to lose weight and maintain a healthy weight. When I hear people say, “how can I lose weight fast?” Or, “What can I do to lose weight?” I tell them that there isn’t a simple answer or one thing that you do to lose weight and keep it off. You need to have a longterm plan.

Since weight loss is always the most common thing that I am asked by clients and people I meet, here is a list of 10 tips for starting your weight loss program.

10 Tips for Weight Loss

If you’re struggling with your weight, here are some steps you can take to start your weight loss program.

10 tips to start weight loss program

Brown rice noodles, 99% fat free ground turkey meat with chopped white onions, garlic, paprika and oregano with sautéed spinach.

1. Eat more home cooked meals
2. Eat five servings of vegetables a day
3. Start the day with a healthy breakfast
4. Eat more whole grain
5. Drink more water
6. Have healthy snacks
7. Reduce saturated fats
8. Switch from whole fat dairy to fat-free dairy
9. Include more fish in your diet
10. Workout at least three times a week

I hope this helps you to start your new weight loss program. Ready to get started? E-mail me after looking at the Fitness Packages and then you can check with me to find out what’s available.

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What Are Good Fats? Bad Fats?

Learn the Difference Between Good Fat vs. Bad Fat

Personal Trainer Winter Park: good fats vs. bad fats

Grilled chicken, red, green, yellow peppers, potato pancakes.

I’m Meral Ertunc and I’m the owner of Body Lines by Meral personal training studio in Maitland Florida. I train clients in one-on-one customized personal training sessions to reach their health, fitness and/or weight loss, weight management goals.

Question: How Much Fat is Too Much?

Today I want to talk a little about good fats vs. bad fats because people always ask me, “how much fat is too much?”

This just depends on your lifestyle, your weight, your age and most importantly the state of your health.

The Daily Fat Recommendation Intake Formula

I recommend that you keep total fat intake to between 20 and 35 percent of your calories. For an example, if you’re taking in a 2,000 calories limit, keep your Saturated Fats to less than 10 percent of your calories.

Limit  your Trans Fats to one percent of your calories. The rest of it can come from good fat.

What is Bad Fat?

Saturated Fats and Trans Fats=Bad Fats

Saturated Fats and Trans Fats are known as the bad fats because they increase your risk of diseases and elevate cholesterol.

Grilled white chicken kebabs with broccoli, kale salad

Here’s a list of Saturated Fats. These are the bad fats for you:

  • A high fat cut of meat, beef, lamb or pork
  • Chicken with skin
  • Whole fat dairy products. Butter, cheese, ice cream, and lard

These are just examples. There are many others.

What Are Trans Fats?

Trans Fats are another bad fat and they usually come in:

  • Pastries
  • Baked Pastries
  • Cookies
  • Doughnuts
  • Muffins
  • Cakes
  • Pizza Dough

Trans Fats are also in packaged snack foods such as:

  • Crackers
  • Chips
  • Vegetable Shortening
  • Fried Food
  • French Fries
  • Fried Chicken
  • Chicken Nuggets
  • Breaded Fish
  • Candy Bars

Simple Ways to Reduce Saturated Fats 

Maitland FL personal trainer Meral Ertunc Parrillo panc

Protein Pancakes with egg whites, oat bran, fat-free yogurt, chopped almonds, and strawberries.

Here are some simple ways to reduce saturated fats in your diet. You should be:

1. Eating less red meat, beef, pork or lamb

2. Eat more fish or chicken.

3. Go for lean cuts.

4. Stick to white meat which has less Saturated Fat

5. You can bake this, broil or grill instead of frying meats

6. Remove the skin from the chicken

7. Trim as much fat as possible before cooking

8. Avoid breaded meats, and breaded vegetables

9. Avoid fried foods

What Are Healthy Fats?

Monounsaturated and Polyunsaturated Fats=Good Fats

Now I’d like to talk about healthy fats. Monounsaturated and polyunsaturated fats are like:

  • Vegetable Oils
  • Nuts
  • Seeds
  • Fish

Good Fats List 

Meral Ertunc Maitland Fla personal trainer talks about bad fat and good fat

Spinach, roasted corn, red/green/orange peppers, white onions and chopped chicken breast.

These are all very good fats for you. Here are some good, healthier options of good fats:

  • Olive oil
  • Low-Fat
  • Reduced Fat Cheese
  • White Meat Chicken
  • White Meat Turkey
  • Low-Fat Milk
  • Fat-Free Creamer
  • Egg Whites
  • Egg Substitute like Egg Beaters
  • Frozen Yogurt
  • Reduced Fat Ice Cream
  • Skim or One Percent Milk
  • Plain and Non-Fat Yogurt
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No. 1 Way to Lose Weight? Will Power

Will Power Decides Weight Loss

personal trainer meral ertunc

Meral Ertunc personal trainer in Maitland, FL

Maitland, Florida, personal trainer Meral Ertunc is often asked “how do I lose weight” and “how do I lose weight quickly” by new clients. Body Lines by Meral is a private training studio where clients are scheduled for 1-on-1 personal training sessions.

The gym is private and there are rarely more than 6 people in the gym at one time. In all sessions, Meral has been training people for 25 years. She is a professional bodybuilder and IFBB fitness model and she controls the entire workout when you begin training with you.

She sets up your workout plan, training schedule, she sets the weights, the exercises, repetitions, she watches your form and makes sure that you will not be injured working out. Meral stands at your side and monitors the entire workout.

If you become a Body Lines by Meral client, Meral will go thorugh a full assessment before the workouts begin. She does a body fat test, you’ll talk about nutrition and make a plan together to help become more fit, lose weight, or gain weight, become stronger and more lean.

Body Lines by Meral Success Stories

Meral has a lot of success stories to share. There are many health challenges that clients have to deal with. Some people have

eat lots of vegetables to lose weight

Most people need to eat more vegetables every day.

physical challenges, some are recovering from surgery or an injury, some focus on weight loss, other want to gain weight. The goal for everyone is improved overall health, energy, strength and nutritional habits.

Many people begin training and will ask how to lose weight by eating healthy, how to lose weight quickly, how to lose weight with workouts.

Meral said that she constantly gets “how to lose weight quickly” and “how do I lose weight” questions over and over again. Here are a few of the answers.

One of the most important questions that clients ask me when they become a personal training client of Body Lines is, “I want to drop some weight and feel strong and become a healthier new me.”

Want to Lose Fat and Keep It Off

Well, that’s great and here’s my answer to that: You have to change your lifestyle. If you want to lose fat and keep it off, make changes that you can live with. Find an exercise program that challenges you and don’t over restrict calories.

healthy eating Body Lines by Meral

Grilled chicken breast, red, green, yellow peppers.

It’s never too late to start exercising. Here are a few benefits if you exercise and do physical activity:

  • It can help improve your balance
  • It can help manage and improve diseases such as Diabetes and Heart Disease and Osteoporosis
  • Exercise can even help you if you have depression
  • It will improve your mood swings and overall well-being.

How Can I Drop Belly Fat?

Here’s a question that I get asked a lot: How can I drop belly fat?

You cannot spot reduce from one specific spot. You can build muscle in a targeted area and get stronger overall but you will have a layer of fat.

A Proper Diet Targets Fat

Just remember one thing: exercises and machines target muscles. A proper diet targets fat. However as long as you have a proper diet and a workout that causes a caloric deficiency which is a exits then the fat will always be lost and the fat will start coming off from your belly area.

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