Monthly Archives: September 2014

Advice To Reaching Your Fitness Goals Quickly

You do not need to fear the word “fitness”. The word may bring back things that you would rather forget, like a childhood spent being teased over your weight. Put those feelings aside and start getting healthy today. The below article will provide you some tips on how to do this.

Weight training can help people achieve an ideal body weight. These six exercises are all you need for a full muscle workout: pull-ups, push-ups, squats, leg raises, bridges, and handstand push-ups.

Pay for your gym membership in advance to make sure you utilize it. Ideally, you’ll get to the gym more often in order to keep your investment from going to waste. If you don’t follow through with your workouts, paying your fees upfront can end up wasting a lot of money, so only use this tactic if you’ve tried everything else.

It can be a great motivational tool to set goals in your fitness regimen. Having these goals will allow you to pay attention to working through any obstacles instead of thinking about how difficult they may be. Setting weight loss goals helps you remember that weight loss is a process, and you also provide yourself with interim deadlines that break up the process and make it seem easier.

Be creative with your fitness routines. You don’t need to go to the gym to lose weight. Find an activity that you truly enjoy. This will keep you motivated, especially when you are first starting out.

Add many intervals of lighter weight, as opposed to heavier weights and less repetitions, when lifting weights. This will help you see results more quickly. To build muscle mass, it’s more important to be able to endure a long workout than to be able to lift lots of weight. This is the preferred training for many weight lifters.

Every time you complete rep exercises, you want to count backwards instead of forward. This helps you know how many more you have left while keeping you motivated to finish.

Take a page from tennis players with this simple arm exercise. Find a flat surface and lay a large section of newspaper on top. Place your hand at the center of the newspaper and crumple it for about thirty seconds. Do two sets with your stronger hand, one set with your weaker hand, and two more sets with your stronger hand.

There is no need to go to extremes when it comes to exercise. Such programs can cause bodily damage. Know the facts before you embark on any fitness regimen.

Contact skills are crucial for anyone wanting to play volleyball. Playing foosball can help you to to improve your contact skills. Foosball requires keen skills to win against an opponent; more specifically great hand-eye coordination. These skills will not only help your Foosball game, but will also improve your volleyball game as well.

When you are exercising stretch your muscles between sets. Do the stretch for about 20-30 seconds. Stretching has been proven to play a role in the development of muscle strength in men. It also helps to prevent injuries and lesions.

Keep your thumbs aligned with the bar whenever you are performing back exercises. When you place your thumb near your fingers, it helps you to focus on the back muscles. Doing this feels strange, but targets the right muscle groups.

If you are looking to have a cut body with hard muscles, include barbell squats using free weights in your workout regimen. Barbell squats not only build many different muscle groups, they also cause your body to secrete more growth hormone, which is great for gaining mass.

Work out your abs regularly. Get in the habit of working them roughly three days a week. They need rest just like other muscles.

The information presented here should have provided you with enough information to modify your feelings with regard to weight loss, nutrition and fitness. Doing these things will help you live longer and help you enjoy your time on Earth to a greater extent.

Master The Art Of Fitness With These Great Tips

Improving your appearance is just one of the things getting fit can do for you; fitness will also make you more confident, stronger, healthier, and more resistant to illnesses. But it’s true that many people are unsure of where to begin with a fitness program. The strategies in the article below can help.

When working out your abs do not only do crunches. It has been shown that for every 250,000 crunches, only 1 pound of fat is burned. You really are not doing as much exercise as you thought if you are just doing crunches. Add other moves to your abdominal routine, as well.

If you cycle to work, aim for a pace between 80rpm and 110rpm. You will be able to sustain your speed without feeling fatigued and strained. This can be determined by simply counting how many times your right leg goes up every ten seconds, and multiplying that number by six. You should strive to be at this level.

It is possible to become more powerful by working out in much less time than you normally would. This can also help your muscles get a better workout while improving your endurance. For instance, if you usually spend 30 minutes doing your workout routine, do the same routine in 27 minutes when you work out next.

Do you want to have an easier way in doing chin-ups? Some of it is physical, but there’s also a mental aspect to it. Often times, you just need to approach the chin-up in a different way mentally. Think of yourself pulling your elbows downward instead of lifting yourself up. This trick will make it easier to do chin ups so you will be able to do more.

Practice your volleyball contact skills. Foosball is a wonderful way to build these skills, and is probably one thing that you have not considered. When you are playing foosball, you need to have excellent hand-eye coordination, and that is a great skill for a volleyball player to have. Once you have acquired these skills, you are ready to play volleyball.

When using a work out bench you are not familiar with for the first time, you should test to make sure the padding is up to your specifications. Test the padding by pressing your thumb on the seat of the bench. If you feel wood or metal that is under the bench, get another seat.

Your stride speed while running must be increased if you hope to engage in a sprint. Be sure your foot lands beneath your body, not in front. To propel yourself, push with the toes of your rear leg. If you will practice this, you will see your running speed increase.

When trying to pursue your fitness goals, a great tip is to pay your trainer before you start working out with him or her. By doing this, you will have a higher chance of following through with your workouts. The reason is that you have already turned over your hard-earned cash. In order to get the most bang for your buck, you will feel motivated to persevere through these sessions.

A good workout idea is to stretch muscles you have just exercised between sets. Do the stretch for about 20-30 seconds. Studies indicate that strength for men can be increased by around 20 percent, if stretching occurs between sets. As an added benefit, stretching decreases the risk of injuries.

As you can see by now, the benefits of maintaining fitness are numerous. As you can see, taking the initial steps in becoming physically fit can be fun and simple. If you stick to your fitness program and use these tips, the results will appear very quickly.

Can This 1 Unique Spice Help to Fight Abdominal Fat?

A simple, scientifically proven trick to not only fight belly fat, but control blood sugar levels (and fight carbs)…

article by Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist

This spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…

You might even call it a “fat burning spice”… in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.

Here are some other benefits of this miracle spice:

controls blood sugar levels
helps maintain insulin sensitivity
a VERY powerful antioxidant
may have antibacterial and antifungal properties
and dozens of other benefits

So what is this miracle spice that beats abdominal fat?

Well… it’s good old tasty Cinnamon!

Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.

Here’s how…

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber…. read entire article here

The Great Diet Debate: Is it Potatoes, Pasta or Rice

Conventional diet wisdom says that all those enticing carbohydrates – potatoes and pasta and rice – are not very good for a dieter. The real truth is, they are all fine for a diet (well, maybe not white rice so much) in moderation. What’s bad about the high carbohydrate side dishes is the delicious sour cream, butter, Alfredo sauce, those yummy bacon bits, cheese, and all the other evil toppings that add tons of calories to an already tasty side dish. A baked potato that is dripping with butter offsets any nutritional value.

Lately, many dieters are very surprised to discover that potatoes and rice can be good for a diet since they are almost fat free. And they are fairly close calorie wise, too. Even pasta (especially whole grain) is not a bad diet food – in moderation, please (no pound of pasta per serving, please!)

Potatoes

Long rejected in many dieters’ minds, potatoes are definitely an excellent food choice and I’m happy tp report have fewer carbohydrates than whole grain pasta and brown rice. Generally, potatoes (spuds) have more life sustaining vitamins and nutrients than rice. A medium baked potato (give or take) is about 230 calories; it provides nearly 3 grams of fiber if you eat the skin and 2.3 grams if you decide to feed the skin to the chickens.

Of course, when it comes to memorable potatoes, it’s all about grandma’s famous recipe. A baked potato is fine (especially if plain)… I know…. boring. The no, no’s are… Delmonico cheese potatoes, French fries, and even mashed do not cut it if you want to see the scale drop to zero. Well…. Maybe not zero.Is it Potatoes, Pasta or Rice

Rice

A few words about white rice. Even though a cup of white rice is about 240 calories and brown rice is about 215 calories, the issue is really not the calories versus the nutritional value. Brown rice is “unrefined” white rice. Brown rice still has the side hull and bran. They’re rich in proteins, fiber, thiamine, magnesium, calcium, and potassium. So needless to say, Brown rice is believed by most nutritionists to be simply better for you (although there are a few who will argue in favor of white rice).

A cup of brown rice provides 3.5 grams of fiber; the same serving size of white rice has .6 grams of fiber.

And then there’s the pasta

You’re not allowing pasta in your diet? You just might be denying yourself an enjoyable diet food. Would you believe that a half-cup of whole-wheat pasta is only 90 calories. Obviously, a half-cup of pasta hardly constitutes a meal, but as part of, say, a chicken and vegetable stir fry, it can be not only delicious but also filling.

A cup of whole wheat has 180 calories; the same amount of white pasta is 240 calories

Let the potato versus rice versus pasta debate rage around you. Meanwhile you sit and relish a delicious medium baked potato, a cup of tasty brown rice OR a small portion of whole-wheat pasta (of course with no added high calories toppings). Relax and know you are not only sticking to your diet, but you are doing so wisely and nutritionally.

Things To Do To Achieve A Fit Body

There are many programs and pills available for you to take, and they all promise to increase your fitness, but many are misleading and dangerous. Know the facts before attempting to get fit. Make sure you consider these helpful tips, as they will help you stay fit without harassing you to buy a certain product.

Being fit is a goal many people try to achieve by lifting weights at the gym. However, the following six exercises will get you into great shape without the gym membership: push-ups, handstand push-ups, pull-ups, bridges, leg raises, and squats.

Buying new clothes for your workouts may be the confidence boost you need to stay motivated. Even a small change to your workout wardrobe can mean a new piece of clothing to show off, which means a reason to get out and going to the gym.

Are you short on exercise time? Split up your workout. All you need to do is divide your time in half; expanding the total time you spend working out isn’t necessary. Rather than spending 60 minutes jogging, run for half an hour near the beginning of your day and then again nearer the end. If you do not like to go to the gym two times in a single day, try having one workout in the gym and one outdoors.

Try unique things to get a good workout. There is a large number of activities that would help you losing weight. You need to like what you are doing in order to stick with your regimen.

Taking a run outside is generally better than being on a treadmill in the gym. Treadmills are a great bad-weather substitute, but there’s nothing quite like running on pavement.

Always wear comfortable clothing while you are exercising. Resist any temptation to dress for looks. Make sure what you are wearing is easy to move around in. Wearing the clothes that are right for you will ensure that you get the most out of your workout. You do not need to worry about impressing anyone but yourself.

When doing reps, count backwards from the number you’re working toward. This method is a better motivator than the traditional counting up method.

You should exercise every day for at least a few minutes. Something as simple as taking the stairs at work, instead of the elevator can give you noticeable health benefits.

As you lift weights up above your head, flex your glutes with each rep. You give your body an excellent workout by doing this, and you also help your muscles build properly as well. This position will allow you to be more stable because it stabilizes the spine.

Be careful with running as it can cause premature wear on all parts of your body. By only running about half of your normal run one week out of every six weeks, you can minimize the damage running does to your body. This cutback gives you a chance to and recuperate and rest, so you can be ready to go the next week. Failure to do this can result in permanent injuries associated with running.

Make sure you target both your back and your front. If you only exercise the front of your body you will almost certainly suffer from pain on your backside because of it. Working them both out will solve this problem and allow you to continue working out when you want to.

If you have to second guess anything that sounds too good to be true to get into shape, then you don’t want to do that. Getting rid of fat is just one aspect of truly getting into shape. Apply what you’ve learned here, and be on your way to a fitter you today. This information will point you in the right direction; now all you have to do is get there.