Archive for Fitness

[ad#mseoptinpagewpic]As we go through living our lives we sometimes fail to notice the changes happening to us. Have you taken a look at yourself in the mirror lately? If so, do you recognize who is looking back at you? Has time been kind to you? Have you taken care of your health? Many of us get caught up in the day to day rut of making a living and we seem to forget to take care of our most valuable resource – our body.

If this is the case with you then don’t you think it’s time to do something about it? You may very well ask when you should start. The best answer to that question is right NOW, this very minute, and as the popular quote goes “Just Do It”. The transformation will not happen overnight; after all it took years to get to where we are. But I can guarantee you that if you put your mind to it and work hard at it, it will happen. By the way there is no such thing as a magic pill. If there were someone would have become a multi-multi-billionaire.

At this point you are probably wondering what miracle drug, or expensive process I will be recommending. The reality is neither. You need to develop a good exercise plan for yourself, one that you can live with on a day by day basis. Perhaps having a mentor, mastermind group, or accountability partner may help you. But in the end it is up to each one of us to make it happen for ourselves.

Put together a reasonable exercise plan, couple to that a healthy balanced diet and throw in a pinch or two of a positive attitude and you will be well on your way to seeing the person who is looking back at you in the mirror is much more reminiscent of your youthful days.

Start by assessing your fitness level. While it is good to set outrageous goals, be realistic with yourself. This is also a good time to go visit your doctor to make sure you will be up to what you are planning. Now that you’ve been given the green light let’s get started. Go for a walk see how long you can walk comfortably. Walk for as long as you comfortably can and then write down the results.

Now let’s push it a little. Try some good strength training exercises. How many push-ups can you do? How about chin ups, or squats? Write down the results. Do some jumping jacks for 3-4 minutes, check your heart rate,  and write it down.

The last step is perhaps the most telling. It is now time to take measurements – yes, your waist, hips, thighs, whatever area you are concerned about. Take them and write them down. This will help you recognize the progress you will be making. Don’t just rely on the notch on your belt – I’ve done that before and just sucked it in a little to get to the next notch. Be honest with yourself, or don’t bother wasting your time.

This should give you a pretty good profile of where you are. Now is the time to set some goals for yourself. Decide what you are looking to accomplish: lose some weight, get back into wearing your favorite outfit, (you know the one you haven’t been able to wear in 5-10 years), regain your flexibility, feeling healthier than you have in years or to look good for your next class reunion. You decide what you want to achieve, write it down and start moving toward accomplishing it.

Put the note you wrote on the refrigerator, or post it in the mirror of your bathroom where you can see it every day to help motivate you to achieve your goals.

This is just the beginning. To continue to grow keep learning more about your body and how to get it back into health.

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[ad#mseoptinpagewpic]As we become older the effects of gravity and life start to show. We become stooped and as our spines compress, we get shorter. This is a result of the amount of time we spend doing the things we typically do in any given day. We sit at our desk, we sit in front of the computer, and we sit reading and watching TV.  And during all that time our muscles, tendons and ligaments are not being stretched. And even when most of us exercise, we do not include routines that help support and strengthen our frame.

There is a solution. We can strengthen our core muscles by doing exercises specifically designed for that purpose.

Core muscles are muscles attached at various parts of the body. They are found at the glutes, lower back, obliques and abdominals. These 4 regions are responsible for framing the body to its full posture. If you have a firm posture that means the muscle in these areas are strong.

These are called core muscles because they really are the core parts providing strength for various physical activities. Strong core muscles promise a better maintenance of the body’s equilibrium and system stability every time the body is in motion.

Basically these muscles are responsible for acting as a ‘back bone’ for all physical activity. They deal with all dynamic changes and reduce the effect of aging. When we exercise we need to keep these muscles in mind and find ways to incorporate routines to help strengthen them.

Strengthening of the core muscles can bring about various benefits, which include:

1. By the strengthening the core muscles of your body you will get an improved and straighter posture as well as a stronger one. This will also reduce or prevent back aches.

2. This will tone your buttocks muscles and stretch the hip flexors as well as the front thigh muscles.

3. By following these tips you will improve your physical performance. This is because these exercises will relieve the stiffness in your body and enhance your flexibility.

4. These work-out sessions will not cause you to get sore or painful muscles. It will in fact loosen the tight tendons and ligaments which are the actual cause of the pain.

5. These core muscle exercises help in lengthening the muscles and reducing the tension that may arise in the body with old age.

Professionals recommend that individuals of all age groups should do these types of exercises at least 3 times a week. Now that you know about the importance of strong core muscles, use this knowledge to develop a healthier, pain free and flexible life style.

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[ad#mseoptinpagewpic]Keep something in mind – success does leave traces. Go out and do research by looking in magazines, or body building books or DVDs. Find those who have achieved what you want and learn from them. Learn from their mistakes and listen to their guidance. This will help you reach your target sooner than later.

Another excellent approach would be to hire a coach, again someone who has achieved what you want to.  Strong muscles promote health, they show that you are conscious of your body and appearance and have chosen to do what it takes in the physical dimension of your life.

Here are six ways to build muscle mass in a relatively short time safely:

Tip 1: The Decision

Decide what you want: What type of exercise you want to do? What are you looking to accomplish? Once you have decided that you want to build muscles, definition, lose weight, or just be healthier – then it is time to find a trainer. They will assist you in working out the basics of building a work out plan appropriate for you and show you proper weight lifting techniques. (If a trainer is out of your budget, then do lots of research and read up on training yourself).

Tip 2: Variety of Choices

These are lifestyle choices. Most importantly, you will have to look at your eating habits. This is the time to go healthy by switching to healthy organic food, vegetarian or raw. Visualize how you really want to be and then remember the saying ‘You are what you eat’.

Tip 3: Your Needs

Every individual has different needs so keep in mind that every ‘body’ is unique. Listen to what your body is telling you and then decide on how you wish to construct your diet plan.

Tip 4: Resistance Training Technique

This is the technique of building muscle mass with the help of some sort of resistance, like weights, tubing or even sand bags.  In either case, I would strongly suggest you consider a personal trainer. Weights can be tricky and the possibility of hurting yourself is higher than with some of the other exercises.

Tip 5: Learn The Right Way

Rather than going for speed, slow down and let your body feel the burn. Discuss with your trainer on the number of reps and sets you need to do. Do not push yourself to the extreme or you may injure yourself. The exertion will only tire you out and demotivate you. Start slow and learn to do it right.

Tip 6: Proper intake

Taking the right kinds of supplements will be helpful in becoming healthier. Consider going organic and find good natural herbal products. Do not, under any circumstances, use steroids or other types of shots. Using these drugs will only harm you in the long run.

Categories : Fitness
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