Getting Started
One region of the body that is very important to exercise daily is the abdomen region. "The stronger your core, the stronger your body is" is one phrase one might here a physical trainer or a coach say. Working out your core is a very difficult task. It requires motivation, determination, and pain tolerance. Mike Chang, whom you can say is "physically fit", has a series of workout videos posted on www.youtube.com One being "Mike Chang's Six Pack Shortcuts" may be a great assistance in getting good abdominal workouts.
Gym Memberships
Some people can't workout alone, so they subscribe to gym memberships or the workout out with friends that will push them. Either way is fine, but to insure results do these few things while working out to insure better results.
- Stretch very good.
- Record your weight before and after you exercise.
- Record what exercises you do and for how long you do them.
- Drink water before, during, and after you exercise. Remember, hydration is key in exercising.
Staying Away from Fast Foods
One way to eat healthier is to stay far away from fast foods. Fast foods although are very convenient, contain many unneeded calories. Actually, fast food is one of the very unhealthier choices of food that you could make. Visit www.fastfoodmarketing.org for a better understand how choosing fast food is choosing something terrible. This website also gives you a better understanding of the business of fast food and why it may not be beneficial for someone who is attempting to eat healthy to choose to eat fast food regularly.
Here's a little Inspiration
For all of you that wonder, "Where are gym memberships?" well there are many places that offer memberships such as Bally Total Fitness, 24 hr Fitness, Gold's Gym, LA Fitness, and many more. Here's an old commercial for Bally Total Fitness. I hope it encourages a few of you at home to get up and get active.
Attention Athletes!
Intense workout with a pro
After Tearing both of his quad muscles in 2002. WWE Superstar Triple H underwent the most grusem of rehabs to get back into shape. In his case the intense workouts were to rehab to get back to form as is. To the everyday person, a simple session could be the key to just remaining healthy. On average, 60 minutes of activity could help sustain the human body for 7 years of a longer life. Simple exercise, or intense exercise if done correctly could be substantially beneficial to anyone who participates.
Helping Others Get Motivated
Once you have gotten in better shape, why not help others start a more healthier path? Here's a video on upper body workouts that show you other people's workout method that may eventually become a part of your routine.
How To TRIPLE Your Workout Effectiveness
- Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
- High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
- Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
- Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
- Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
- Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
- Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.
- One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
- Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
- Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
- Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time
- Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.
information from:
http://zenhabits.net/16-tips-to-triple-your-workout-effectiveness/
10 Tips to Stay Motivated and Consistent in Exercising
- Know your mission. Write down why you’re trying to get in shape and how will it improve your life. Then read it over when you’re tempted to skip a workout.
- Dangle a few carrots. At the end of each week or month that you’ve stuck to your program, reward your successes with a healthy treat: perhaps a massage or a new pair of running shoes.
- Plan. Schedule your workout sessions and write them down on your calendar. Treat them as important appointments that can’t be missed.
- Track your progress. A workout journal can help you stay focused on your goals. For each session, record the date, duration, what you did and how you felt afterward.
- Do something active every day. Even if you can’t fit in your full scheduled workout, do a scaled-back one. It’s easier to stay on the wagon that to get back on when you’ve fallen off.
- Be a problem solver. Don’t let temporary setbacks like a time crunch or injury derail you. Switch your schedule around a new activity.
- Think like a pro. Athletes don’t wonder if, but when they’ll go to the gym. Establish healthy boundaries to stop other activities from encroaching on your workout times.
- Find a reliable training partner. When you’re meeting a friend, it harder to blow off your workout. Plus, the camaraderie and competition make it more fun.
- Believe that change is possible. Stop thinking that you’re destined to be out-of-shape. People who succeed believe that they have control and can make it happen.
- Have fun. You have to like it if you’re going to stick to it! Try different workouts until you find the one that really does it for you.
- Change your perspective. Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think.
- Schedule a regular workout time. Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day to be good to your body.
http://impowerage.com/fitness/exercise/10-tips-to-stay-motivated-and-consistent-in-your-exercise-routine
7 ways to lose weight fast
This article speaks on the 7 easy steps to lose wait quickly and easily.
1) Eat protein at every meal
2) Don't Drink your calories
3) Just Log it
4) Don't eat after dinner
5) Eat 3 meals a day, not 5 or 6 small ones
6) Try High intensity interval Training
7) Don't forget strength training
Information from http://health.usnews.com/health-news/blogs/eat-run/2012/09/24/7-ways-to-lose-fat-fastand-fit-into-your-skinny-jeans
1) Eat protein at every meal
2) Don't Drink your calories
3) Just Log it
4) Don't eat after dinner
5) Eat 3 meals a day, not 5 or 6 small ones
6) Try High intensity interval Training
7) Don't forget strength training
Information from http://health.usnews.com/health-news/blogs/eat-run/2012/09/24/7-ways-to-lose-fat-fastand-fit-into-your-skinny-jeans
EXERCISE!
Exercise can help people at any stage of life. Physical activity provides benefits, regardless of your age, gender, or current fitness level. The benefits of regular exercise include:
Improved Health
- Increased efficiency of heart and lungs
- Increased muscle strength
- Reduced cholesterol levels
- Reduced blood pressure
- Reduced risk of major illnesses such as diabetes and heart disease
- Weight loss
- Increased mental acuity
- More energy
- Improved quality of sleep
- Improved ability to cope with stress
- Reduced tension
- Weight loss
- Toned muscles
- Improved posture
- Improved self-image
- More energy to engage in social activities
- More opportunities to make new friends (i.e., through exercise)
- More opportunities to share activities with friends or family members
- Increased productivity
- Increased physical capabilities
- Improved immunity to minor illnesses
- Fewer injuries
information from:
https://www.metlife.com/individual/life-advice/health-issues/being-healthy/index.html
Healthier Eating Starts With Healthier Cooking
Sometimes all it takes is a quick switch to lower the calories and
add a new twist to the flavor of an old favorite. Here are some ideas
for savvy substituting:
information from:
https://www.metlife.com/individual/life-advice/health-issues/being-healthy/index.html
- Broil, grill, roast, steam, stew, stir-fry rather than fry.
- Use two egg whites in place of one whole egg in most baked goods.
- Add spices (e.g., cinnamon) to sweet baked goods to enhance the flavor when you reduce sugar.
- Flavor cooked vegetables with lemon juice, flavored vinegars, and herbs instead of fat and salt.
- Substitute lowfat yogurt for mayonnaise or sour cream in dips and dressings.
- Serve fresh, baked, or broiled fruits for dessert in place of rich sweets.
- Drink sparkling water with a lemon slice or fruit juice mixed with sparking water instead of soft drinks.
information from:
https://www.metlife.com/individual/life-advice/health-issues/being-healthy/index.html
Tips for Healthier Eating
- You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs.
- Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
- If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
- Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
- To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
- Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Saying yes to healthy:
*video was posted from www.youtube.com
Providing your body with the proper foods.
As many calories as you eat in a day, you should burn the same amount. However, if you are trying to diet, you must burn more calories than you consume. Some people try and find an alternative to burning calories by just not eating at all. This is not good, your body needs a steady amount of food everyday. Here's a chart from http://www.freshandnaturalfoods.com/category/health-trending/page/2/ regarding daily serving intake of each food group. This website was created to help you remain healthy by abiding by your daily intake of vitamins and proteins.
Body Mass index (BMI)
There are a lot of us that might think that we are perfectly in shape because of our somewhat exercise rates. Using the Body Mass Index or (BMI), helps you see the appropriate weight for your height. This chart from the site http://www.rush.edu/rumc/page-1108048103230.html will better help you see a more accurate scale of height to weight.
Overview:
Caring for your body is a lot like caring for your car. The better you take care of and frequently maintenance your car, the more efficient and long lasting your car will be. This blog is to inform, instruct, and demonstrate to the outside world the ins and outs of maintaining an healthy body through dieting and exercise.
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