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Category Archives: Health and Fitness

Bodyweight Exercises Anywhere

Burpee

Set: 3 Repetitions: 12

Burpee is an exercise that most of the people hate and that’s because they work so well. So, what team are you on? Love burpee team or hate burpee team? Decide for yourself if you’re not sure yet. Begin with a standing position, squat down, place the hands in front of you and kick back the legs behind you into a push-up position. Then quickly bring them forward in order to land in a squat position, jump up and repeat.

Full body workout

Inchworm

Set: 3 Repetitions: 20

In order to do this full body exercise, stand tall with the legs straight. Drop your hands to the floor, keeping the legs straight. Now, slowly begin to lower the body towards the floor and then walk forward with the help of the hands until one gets into a push-up position. Hold the position for a second or two and then start taking tiny steps back using the hands to get back to initial position.

Mountain climber

Set: 3 Repetitions: 20

Start by getting into a push-up position. Bring the left knee forward directly under the chest, keeping the right leg straight. Keep your core tight and hands firmly on the ground. Take your left leg back and extend it behind the body. Now, repeat the same step with the right leg as well.

Bodyweight workout

Push up

Set: 3 Repetitions: 12

Push-ups are tough; No doubt about it, but the truth is that no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of your shoulder width apart and the legs behind you fully extended. Bend your elbows close to the body until your chest touches the floor and then quickly push back up so, you can return to the starting position.

Pull up

Set: 3 Repetitions: 12

Most people find pull-ups to be way too more difficult than the chin-ups due to the reduced involvement of the biceps. Therefore, head out to a playground to do your pull-ups. Just grab the bar, raise your feet off the floor by bending the knees and pull yourself all the way up until the chin passes the bar. Lower yourself back to the initial position and repeat.

Reverse crunch

Set: 3 Repetitions: 15

Lie flat on the ground with your hips flexed at 90 degrees and the knees bent. The right way to do it is to pull your knees towards your head, lifting your buttocks off the ground. If done correctly, this variation of the exercise recruits more of the lower abs and obliques than the regular crunches.

Plank

Set: 3 Time: 30 seconds+

A plank is not just only a core exercise. It’s the one, that makes every single muscle in the body work. To reap the benefits of this exercise lie down with your forearms on the floor, keeping the hands clasped and legs extended behind you. Rise up supporting your weight on the forearms and the toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30-60 seconds or as long as you can.

Glute bridge

Set: 3 Repetitions: 15

Lie on back with your knees bent at a 90-degree and hands by your side. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

Static lunge

Set: 3 Repetitions: 15

Stand with your hands on the hips. Take a long stride forward and lower the body until the knee of the opposite leg is close to the floor, but not touching it. Hold the position for just a second and then push yourself back up into the starting position. Now, repeat all the steps with the opposite leg too.

Getting in Shape After 40

Getting in shape after 40 should not only become a personal goal but should be part of one’s mind training. But what do we really mean by “getting in shape?” Well, basically it means maintaining good mental and physical health and staying body fit: fit to work, fit to walk and brisk-walk, fit to run, and fit to do exercises appropriate to the level of a 40-year old. This includes a healthy sexual regimen.

At this age, aside from losing a certain percentage of muscle mass, neurological fluctuations in the brain could lead to a decrease in HGH, the ability to synthesize protein and changes in reflexes and coordination. For these reasons getting in shape after 40 may be a bit more demanding mentally, emotionally and physically.

But if one has been doing regular workouts at age 20 and continues to do so at 30, the likelihood that the use of a fitness center with cardio equipment and other fitness machines like the motorized treadmill or gym bikes and shoulder press could still be done at age 40. It should be advisable though to consult a physician before using the fitness center.

To optimize one’s fitness program, some fitness practitioners suggest finding and doing smart ways of regular physical exercise rather that doing more exercises than usual. Getting in shape after 40 is a need and should not be taken for granted.

Obesity, which seems to be tendency for people at this higher age level should be avoided to prevent medical complications like diabetes and hypertension from hindering the regular fitness process. People whose work is based entirely at the office sitting down are at risk of becoming overweight with flabby bellies.

But even among office workers, they can still do regular exercises using their chairs and tables, simply moving within their office spaces, or going up and down the stairs. Some fitness experts recommend the use of body exercise contraptions or aids like the foam roller for women. Some recommend regular, frequent “light exercises” just to keep the blood circulating most of the time.

Light exercises without the use of gym equipment focusing on the neck, shoulders, wrists, belly, knees and ankles can be beneficial for people who need to do less intense workouts and whose ages are in the 40, 50 and 60 age levels.

Getting in shape after 40 should be made as a personal life philosophy and physique policy of everyone who still has the mental and physical capacity to stay fit. Coupled with this is the development of a personal sensitivity to eating the right kinds of foods, a balanced diet of fruits, vegetables, fish, meat and eggs with less sugar and salt, or whatever your medical doctor or fitness advisor may require.

The physical body under the direction of the mind can still attain relatively spectacular physical performance at a number of levels comparable to young ages. Not only would most 50-year olds want to look young, they need to feel younger and move younger, therefore the need for getting in shape after 40.

Killer Six-Pack

Try the plank crunch.

The plank position begins with your forearms on the ground and your body straight as in the push-up position. Start with your right knee and bring it forward towards your right elbow, then return to the plank position. Repeat this process with your left knee. This is one ab exercises that will target your whole core; which other ab exercises can not do.

Add bicycle crunches to your workout.

Put your hands behind your head, lie on your back with your legs raised and bent at a 90° angle. Bring your right elbow towards your left knee then your left elbow towards your right knee. Like traditional crunches, these should be done slowly and deliberately to get the best result.

Get cross-crunching, too.

Lie on your back with legs and arms diagonally out so that your body forms an “X.” Keep your arms and legs straight, and bring your right hand towards your left foot, then your left hand towards your right foot, being sure to lift your head, neck, and shoulders off the ground. This exercise will target your lower abs, making sure that your abs get a well-balanced total workout.

Got Bigger Arms

What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. “Do you take steroids?” “What do you eat?” “What kind of exercises do you do?”

I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don’t know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I’ve gained using the pull-up bar.

Now I don’t have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, ” no guns are allowed in the buffet.” Or even the next day on my way to that same buffet being stopped by three women who crowned me as “the best looking man on the resort”, while my wife was standing next to me.

This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time!

About Social Media for Weight Loss

Social media a great way to connect with people that are like-minded. People who have been where you are, can encourage and motivate you to reach your goals. The best part of connecting with people through online communities is, IT’S FREE. Who doesn’t like getting something for free? You will get free advice, encouragement, motivation, recipes, suggested workouts, and a community of people who will not judge you if you fall down.

This healthy lifestyle journey is a process and if you can connect with like-minded people on your journey it will make the journey a little easier. Being a part of an online community can also help you to find the process that works for you. What one person might do to get to where they are on their journey may not be the same process that works for you. But being a part of a community gives you the opportunity to try different things that may or may not work. You will find a process that works for you and that process will help you to reach your goals.

Although you may walk this journey alone (you have to put in the work, no one can put it in for you) you don’t have to do it alone. You will need the encouragement of others, people you can look to for advice, people to pull you up when you have fallen down and motivation from people who tell you, “If I can do it, you can also” The one thing I love seeing in an online fitness and health community are before and after pictures. This shows everyone, if they can do it, so can the next person.

Don’t you want people to encourage you and tell you that you are doing a great job? Everyone does and you will get this from the online community. But you have to be willing to share your pictures and make a collage of your progress. I know this may be embarrassing at first, but, you have to love yourself where you are so that as you go through the process, others will see how much you love yourself. Never be embarrassed at where you start because everyone has a starting point. Sometimes the best way to get that encouragement is to post a start pictures (which also helps with accountability) or a picture after you workout to get those encouraging words that we all love to hear.

One of the hardest things you will face on this healthy lifestyle journey is changing the way you think. No one is exempt from the negative thoughts about eating unhealthy food-“I wish this was a cheeseburger”-or not wanting to work out (“I’d rather watch TV”). How you handle these thoughts will be the difference between success and giving up.

When you start thinking things like “It’s too early,” “I can’t get up,” “I will start tomorrow,” “This isn’t working,” “It is too hard,” this is when you have to start telling yourself the opposite. When you think, “It is too early,” tell yourself, “Well, if I get up now and work out, I can take a nap later.”

What I have found is that, when people wait to work out later in the day, if they usually work out in the morning, they don’t end up working out later because they get too tired or too busy by the end of the day. Sometimes you have to just force yourself to get up. I have had to do this on many days-but once I am up and moving around, I am ready to work out.

When it comes to healthy eating and negative thoughts, you have to be strong for yourself. There may be times when you give in to the cravings, but this should not be all the time. You have to be able to tell yourself, “I am not going to eat [fries] today. I can wait to eat this for my free meal.” Another way to get through the negative thought of eating unhealthy food is to always bring your own food not matter where you go.

Benefits for Stretching

Stretching is a controversial topic in the fitness world: lately more studies show that stretching damages your muscle strength and can cause more harm than good. When you stretch your muscles you weaken them at the same time and a reduction of strength in your muscles is definitely not something most people would desire before a race or a workout. Stretching is definitely not suggested in the warm up, an ideal warm up needs to be aerobic exercise that takes place before your workout.

Some studies show that the effects of stretching disappear after 15 minutes and for this reason there is no need for it. They say that the length of your muscles are controlled heavily by your neuromuscular system, so it is your nervous system and your habits that give you tightness and stretching only provides temporary relief.

Research gets to the bottom of the tight muscle issue which is so deep that it could be a topic for another article itself but in summary muscle tightness is found to be related to what we are eating, hormones and lifestyle.
So if you think you are not flexible enough or are feeling stiff in some parts of your body, please watch out for your caffeine and salt intake. Not only your diet, a sedentary lifestyle also plays a big role in this…

Exercise itself is found to be the best way to reduce muscular imbalances and tightness. Exercising relaxes and allows the natural stretching of muscles to occur in tight muscles and promotes balance. After a heavy workout session please avoid static stretching, you need to cool down with a basic aerobic routine.

Pilates is top of the list of exercise routines to reduce muscular imbalances and tightness as it promotes even and equal movement throughout your body. So, please don’t do heavy weights and expect to have relaxed muscles afterwards but a well designed Pilates class once a week can help you gain more flexibility. Flexibility is a reflection of your health and your fitness, not stretching.

Get A Flatter Stomach

Variety

While sit ups are a great start, the key in losing area around the stomach lies in including a variety of exercises. Sit ups will only target a specific area, and they do not target every single muscle in the middle area. Including different workouts in the workout routine can help every person see the results that they want.

This can also help to prevent people from getting bored to quickly. A combination of different routines and including something that does not involve the same equipment every day, such as a yoga class, can help keep people interested and give them the ability to reach their goals. Personal training can involve a variety of things, and these experts can help tell the best things to do outside of the gym to get a fit body with a flat stomach.

Consistency

Those in the personal training industry see too many people give up too quickly. It is vital to remember that to see the results desired, working out and reaching those fitness goals needs to be a priority. Those that are consistent in their efforts to lose weight in their stomach will see better results than those that only exercise sporadically.

Patience

This is another thing that causes many people to give up quickly. Often, when a few weeks go by and the results are small, people get discouraged, lose patience and then quit all together. It’s important to know that everyone loses weight differently, and this is often caused by genetics. Exercising causes the entire body to burn calories, and then it is up to the body as to where those calories come from. For one person, this may be the arms first, and for another it may be the stomach.

If the body is losing weight anywhere, those same results will eventually be applied to the stomach. It simply takes consistency and patience to see those results happen. Because of this, some people are encouraged to focus more on being healthy instead of how many inches they have lost around their waist. When you remove the constant concern about the size of the stomach, it is impossible to get impatient because it is not smaller.

Easy Fitness for Beginners

Schedule your workouts

Just like you schedule business meetings and time with your family, it’s important to schedule your workouts. As you wouldn’t cancel an important meeting; same way workouts are equally important. Put it on the calendar and stick to it.

Start of Slow

If you are new to working out, start out slow and then progress. Pushing too hard, too soon could result in you injuring yourself and winding up on the couch and unable to exercise.

Stretch

Stretching is such an important component to your workout. It’s always good to stretch before and after a workout, to prevent injury. If you really want to get a good stretch and increase your flexibility, try taking a yoga class. It helps with strength and stamina, improves circulation, calms you down and it just makes you feel good.

Get the proper Equipment

Whatever workout you choose to do, you are going to need some sort of equipment. It could be a new pair of running shoes, comfortable clothes, and sets of weights or treadmill. Don’t waste your money on things you don’t need and only buy what actually applies to the workout you want to do

Workout with a Friend

We all know how difficult it can be to stick to a regular workout routine, but if you have a friend that is counting on you to be there, you won’t want to let them down and cancel.

Also working out with a friend is fun and you’ll motivate each other to keep going. If you have a friend that is fit than you are, you will also challenge yourself to keep up with them.

Hire a Trainer

Don’t think of this as a cost, think of this as an investment in your health and fitness. If you are serious about getting in shape, hiring a personal trainer is a great way to do it. He/she will motivate you and keep you accountable.

Exercise with Family and Have Fun

Competing in activity-based video games. Technology is not all bad. In this instance, you can make it work for the whole family. Gaming consoles now incorporate technology that is able to track the movement of players. These games can either involve dancing, adventures, or virtual sports (i.e. tennis). There is even a game that encourages the destruction of random fruit thrown into the virtual air. The player’s hands become virtual swords that slice through said fruits. These games are not only fun to play but also encourage friendly competition. Trust me when I say that it works up quite the sweat.

Walking or riding to the local park or school. This is a no brainer. This is the lowest hanging fruit for getting the family to exercise together. Incorporate scooters, skateboards, and rollerblades if you have them. Just not the electric variety.

Pre- or post-dinner walks. Even if just a brisk walk around the neighborhood before or after the family meal. Anything to wake-up an otherwise sluggish metabolism and get the blood going.

Benefits On An Active Family Lifestyle
Scheduling a regular family exercise into the week is awesome for two reasons,

It allows the family to spend more quality time together. And,

Creates a positive association between health and exercise.

Information of Health Clubs

The privacy will be maintained through sheets covering the glass in the times of need and brutal heat. This is a plus point because some prefer sweating their body in the afternoon. The cooling apparatus work for 24/7 and the gym never runs out of it.

The entrance would be spick and span and you will feel like you are entering a page-3 apocalyptic atmosphere with soft and hard beat of music. As soon as you enter you will feel the energy building inside you.

There will be a relaxing and changing room for men and women and you can have a hot steam bath along with a grooming period.

After a hard-core session, you can slump down and take heavy breaths to calm your soul.

Coming to the exercise equipment, they are magnificent, well-maintained, and striking.

People weighing from 35 kilo to 125 kilo are exercising here and getting their desired stature. You have to change in your tracks and sports shoes and go straight inside. A warm-up session includes all body stretch and a bit of jogging. Your body is now ready to rock-n-roll and it is time for the real work.

Weights & Machinery

Music keeps the body going and you will never feel a moment’s boredom here. They have an eclectic taste in English R &B and other soothing and electrifying songs. When I hear that, it makes me want to play more and sweat more. This is the most basic rule that we all know “Profuse sweat leads to shapely contour”.

Weightlifting ranges from 1.5 kg to 30 kilo People do those and I watch that in amazement. You build the stamina while you do the regular sessions. There is the V and the S bike along with elliptical and shoulder press. I am a fan of that equipment.

The gym instructors are cordial and friendly. At first, I was hesitant to have a man as my gym guard but gradually I felt at ease as their mannerisms and helpful nature gained my trust in them.

You can always have a female as your guardian if you wish to though. All of them seemed enthusiastic and strict to get us back into shape. They offer the body-cards where they trace out the particulars and make us do the sessions according to those. It really helped me, as they knew my strength and my goal.

When I look in the mirror I feel like a Cinderella metamorphosed by her gym godmother. I had no idea that my body was capable of these hardships. The aerobic, Zumba and the Bokwa sessions were the add-ons that made me cut more than I actually expected.

The regular workout with healthy diet plans made me a mentor for my body. I can easily show my friends the benefits of burning calories with fun. It is your passion and your allegiance towards your body that makes you inquisitive about making links with yourself again. You love yourself but this is where you hitch with your spirit.