Tips for Starting a New Fitness Routine

Remember - the 1st month is the hardest. Making exercise a priority and part of your life is a long-term commitment but if you can keep it up for a month you can do it for a lifetime.

When starting a new routine - don't skip meals and make sure you are getting plenty of water. Don't worry if you have a treat - enjoy it and don't saddle yourself with a lot of guilt.

If you can start with someone else it always helps to have a workout buddy or some kind of support system. This will definitely increase your accountability.

Expect these types of emotions when starting a new exercise routine

Week 1 - you are excited and motivated about the new exercise regime but set realistic goals - it is better to exercise consistently 3 times a week then commit to do it five a week and fall off the wagon.

Week 2 - your still doing ok, maybe a little sore but feeling good about things. You may notice that your clothes feel better.

Week 3 - you may experience a plateau. Your weight loss may have slowed now but you are definitely feeling better and probably sleeping better. When in doubt - just show up for your work out.

Week 4 - Ask yourself questions like "what can I do better? Can I work out longer and harder? Set daily goals and keep them. Invite your mind into the exercise regime.

General Fitness Guideline for a Healthy Body

No matter which exercise program you follow to work your body, there are some general fitness guidelines which you should keep in mind.

1. You are what you eat.

I know this is a cliche, but unless you provide your body with the proper nutrients, it will not perform to its maximum. Think of your body as a car. What kind of fuel are you going to put in the tank?

2. Supplement your diet.

Many studies with both athletes and active individuals show them to be short on many key ingredients despite ample food intake. It can become a major chore trying to count calories, the three major macro nutrients and trying to make sure that you are consuming enough vitamins and minerals that the body needs. A good multi-vitamin can assure you that you have all the basic nutrients your body needs.

3. Periodize your training.

Whichever exercise program you follow, don’t do it indefinitely. Change what you are doing every 4 to 6 weeks. Lower or increase the number of reps. Increase or decrease the amount of weight in your resistance workouts. Do more cardio or less. This will create some muscle confusion and keep you from “hitting a plateau”. It will also keep you from becoming bored with your workout.

4. Have a realistic short-term goal.

The key term here is “realistic”. This way you won’t get caught up on unattainable results. If you’ve spent thirty years getting out of shape, don’t expect to reverse this in one week. Don’t get me wrong, long-term goals are also important. Just remember to focus on progress.

5. Train holistically.

Don’t obsess about certain body parts. Your training should revolve around the entire body. You can do sit-ups until the end of time, but you won’t have a ripped stomach unless your burn enough calories to lower the percentage of body fat and increase overall muscle tone to increase your metabolism. You might work more on one area, but make sure that your weekly plan contains something for the entire body.

How to Get Six Pack Abs

Flat, washboard abs is the desire of many people. Having amazing abs not only looks good, but it the work done to get them helps to strengthen a person’s core. There are many people that want to know how to get a six pack because this may be one of their exercise goals or perhaps they have been exercising and are not achieving the results they anticipated. In order to achieve the abs desired there are a number of different methods that have to be adopted.

It is very important to note that obtaining a six pack requires a combination of methods in order to achieve results. Of course, regular abdominal exercises are very important in achieving well defined abdominal muscles. There are a variety of different exercises that can be done on a regular basis in order to strengthen the muscles in the stomach and make them more noticeable.

There are three layers of abdominal muscles that should be exercised. They include the rectus abdominis, transversus abdominis and the obliques. It is important to spend time conditioning all of the muscles in the abdominal region to not only get the well defined look that is desired but to also strengthen one’s core.

While there are a number of exercises that can be done in order to obtain well defined abs, it is how one does these exercises that matters when considering how to get a six pack. Many people think that doing lots of abdominal exercises is the key to getting the results they want with their abdominals. However, it is actually the way in which the exercises are done that contributes to the appearance of lean abdominals.

Sit ups, crunches and other abdominal exercises have to be performed in a concentrated manner in order to produce the best results. These exercises are less about speed and more about containing the exercise slowly. Likewise, it is very important to lift weights as resistance training helps to build and retain muscle mass.

Those that are interested in how to get a six pack should be aware that nutrition plays a significant role in the appearance of one’s abdominals. In order for an individual to have well defined abdominal muscles it is necessary to have as little fat as possible surrounding the muscles. A diet that is low in fat is highly recommended for obtaining visible abdominals. The combination of a low fat diet coupled with regular exercise can help to remove the fat surrounding the abdominal muscles. Individuals should keep their metabolisms steady by eating five or six small meals a day.

Eating in this manner will prevent the urge to indulge in foods because of hunger. It is also important that individuals consume lean protein in order to build their muscles and to prevent the body from breaking down the muscles for energy. Protein is essential for building muscles and it can be obtained through a number of different foods.

In all, there is a process in learning how to get a six pack in the correct manner. Taking the time to do research on this process is very important in order to achieve the results desired.

Four Ways That Jogging Improves Your Mental Fitness

1) IT CAN IMPROVE YOUR CONFIDENCE:- When you jog you are overcoming both personal obstacles (running faster, running longer distances etc) and physical obstacles (running up hills, running on tough terrain etc). By proving that you can overcome these obstacles you build confidence and gain the mental strength to overcome other obstacles in your day to day life.

2) IT CAN HELP YOU OVERCOME ANGER:- Everyone experiences anger. Anger is a natural emotion and is not inherently good or bad. However, there are good and bad ways to deal with anger. A bad way to deal with anger is through physical or verbal aggression towards other people. A good way to deal with anger is exercise as it allows you to release it physically without impacting other people.

Jogging is a particularly good exercise for releasing anger as it gives you both a physical and mental release. The actual exercise allows you to physically get the anger out of your system whilst the alone time you get from jogging provides you with an opportunity to think about and deal with the anger in a more calm and collected state.

3) IT CAN IMPROVE YOUR MOOD:- One of the most well publicised benefits of jogging and running is the “runner’s high”. During a long distance jog or run endorphins are released and attach themselves to areas of the brain associated with emotion. This causes many runners to experience a state of euphoria which is referred to as the “runner’s high”. Not only does this improve your mood but it is also an effective way to combat anger, depression and stress.

4) IT CAN HELP YOU BECOME MORE FOCUSSED AND DETERMINED:- In order to constantly push yourself on long runs you need to be focussed on the task at hand and determined not to give up. You need to be constantly pushing yourself to achieve more. This brings about improved focus and determination. These skills can be applied to other areas of your life and make you more successful in these areas.

As you can see jogging is not just good for your body – it is also good for your mind. So next time you are feeling angry, unhappy or your confidence is at an all time low why not go for a jog and see what it does for you? At the very worst you will burn a few additional calories but if all goes well you will come back feeling much more happy, confident and upbeat.

Is your workout not working out for you?

You started a fitness program which includes cardio and weight training exercises. Your goal is to lose weight and tone your body, the problem is that after several weeks of tireless exercise you feel stronger but still weigh the same or maybe even a little more. Looking at the scale at this point can be depressing and send you into a feeding frenzy. There are a couple of reasons this could be happening such as the fact that muscle weighs more than fat and you may be building muscle faster than you are burning fat.

Here are few key points to consider:

Your meals are not errands or chores – sit, eat and enjoy what you eat.

Balance your meals throughout the day: Eat a light, balanced breakfast (1% or fat free milk with whole grain cereal; yogurt with granola or fruit; cottage cheese with fruit; egg whites with piece of toast, tea or coffee), followed by a lunch filled with raw foods, lean protein, and healthy carbs, and an equally healthy, balanced dinner.

Fuel your body with healthy carbs and protein before and after exercise: Healthy carbs such as fruits, whole grain foods, legumes; protein from lean meat, fish, poultry, and eggs; for the vegetarian this means protein from soy, legumes, nuts and dairy.

Stay away from fast food and specialty coffee shops — at least for a while: A frozen coffee can has as many as 350 calories, a burger with fries=over 1000 calories easy

Include lots of raw foods and whole grain in your diet: if you need a snack between meals or need that 3:00 pm lift you want to look at all fruits and vegetables (except potato) but including sweet potato; whole grain breads, brown rice, whole grain cereals, and low fat dairy products.

Log what you eat each day: Helps you stay on top of your nutrition goals. Log every bite, every candy, every potato chip and every drink. Do this for a couple of days just to see where your calories are going.

Read the food labels: Very important that you become familiar with food labels—how else will you avoid eating something you shouldn’t.

Avoid foods high in sugar and sodium: Aim for balance. Some foods are low fat but have a huge amount of sugar and sodium to make up for the lack of taste and nutrition. These foods will not fill you up for long.

Drink plenty of clear water before during and after exercise: Sip it throughout the day, sometimes you’re just thirsty, not hungry.

Keep healthy snacks handy at all times for days when you have to eat on the go: Granola bars that are high in protein and fiber; home-made trail mix (granola, dried fruit, nuts, whole grain cereal in zip lock bags or plastic containers); portable fruits such as apples, pears, bananas, oranges.

Your body will react based on what you put in it, regardless of how hard you exercise; losing weight requires that you provide your body with well balanced nutrition and exercise. It doesn’t have to be a chore and it doesn’t have to be difficult for you or your family. Change the way you eat and your family will follow. When you eat healthy together you are more likely to make this a part of your family’s healthy living style and everyone will benefit in the long run.

Men’s Fitness - The Ideas Behind a Muscular Body

A man having a fabulous, well-toned and muscular body is always the centre of attraction among the ladies. People, who give importance to regular exercises in their daily routine, are found to perform their everyday tasks with much vigor and alertness. A man’s fitness helps him to continue having a smile on his face, even after long hours in the office. This fitness helps him to work harder and achieve success in every aspects of his life.

A man, who is very dedicated to his work out, will surely have an enviable physique and will stay healthier for a longer period of time. Performing some aerobic exercises and getting used to strength training can keep anyone’s body fit forever. One should however, know the basic tricks and steps to exercising before starting it. This is when the need of a good physical fitness trainer comes in place. The main requirements behind a man’s fitness are: -

The Muscular Exercises: - The first requirement is to have a muscular body. This can be achieved by working hard on the portions of your body having muscles. Once the muscles start developing, one can easily feel an increase in weight of his body. People who do not show any concern for exercising are found to deal with a number of diseases after a certain age. They start loosing approximately 5 pounds of weight for every 10 years of their life.

The Cardiovascular Exercises: - Together with the muscular exercises, men should also make plans for the cardiovascular work out. This form of exercises increases the flexibility and stamina of one’s body. Experts believe that men who perform cardiovascular exercises on a daily basic are less prone to heart disease in the later part of their life.

A Balanced Diet: - The most important thing for having an impressive physique is to have a balanced diet. If you are undergoing a lot of muscular and cardiovascular exercises without a perfect diet, you are doing more harm than good to your body. Men’s fitness lies behind the nutrient diet, suggested from their trainers. This diet will give them the needed strength, with the help of which they can perform the exercises comfortably.

The above mentioned three points are the basic components behind a man’s fitness. Moreover, one should always consult a certified trainer before starting any exercise or adding any dish into his diet. Some more points, which a man need to practice for building an impressive physique through his work out are: -

* Drink a lot of water or other sports drink while exercising.

* Perform all the exercises with correct technique. Get it once checked by a senior exerciser or your trainer.

* It’s recommended to take the help of a spotter while weight lifting.

* Warm up before you start dealing with heavy weights and machines.

* Check the equipments before using them.

Every one wishes to have a good physique but only the ones who follow some strict rules succeed.

Five Food groups that can slow down your metabolism

1) SUGAR:- Eating too much sugar overloads your body and causes your blood sugar levels to rise rapidly. This in turn makes your body go into conservation mode meaning that you will store extra fat and burn less calories. To make sure this does not happen you need to reduce your intake of refined sugars as much as possible. That means cutting down on the candy, chocolate, cakes and cookies as much as possible. If you still want something sweet try eating some fruit. Unlike refined sugars, most fruits contain fructose which does not cause your blood sugar levels to rise.

2) WHITE BREAD:- White bread is made from wheat flour which then has the bran and germ removed. White bread is bleached to remove any yellow colour which destroys many of the vitamins contained in the wheat plus it is full of sugar. This means that it is very easily digested, has a low nutritional value and is low in dietary fiber. When processing white bread your body burns very few calories and it also causes your blood sugar levels to rise. I know you have probably heard it many times before but by substituting white bread for a wholemeal variety you can really boost your metabolic rate. Wholemeal bread is harder to digest (so burns more calories whilst being processed), has a greater nutritional value and most importantly does not cause your blood sugar levels to rise in an uncontrolled way.

3) FRIED FOODS:- Like white bread, fried foods are very low in nutritional value and easy to digest. They are also very high in calories and full of saturated fats. Saturated fats are solid at room temperature, generally come from an animal source, make your body produce more cholesterol and slow down your metabolic rate. You really need to avoid fried foods for the sake of both your metabolism and your health. Next time you are craving fried food such as a beef burger why not replace this with a slice of grilled, lean beef on brown bread? Not only will it be better for you but I think it tastes a lot nicer too.

4) PROCESSED FOODS:- Processed foods include ready meals, crisps and chocolate bars. They are very popular because they are quick and convenient but guess what? The vast majority are also lacking in nutritional value, contain dangerous trans fats and are high in chemical preservatives. Again this combination of factors in processed foods means that they reduce your metabolic rate. I know that it can be very tempting to opt for processed foods when you want something to eat after a long, hard day but your body will really thank you if you take the time to cook something healthier. If time really is an issue then why not try cooking in large batches and freezing the leftovers? This will mean that you will still have access to quick, convenient foods when you are in a rush BUT they will be healthy.

5) ALCOHOL:- Alcohol is full of sugar and calories which (as you probably know by now) restrict your metabolic rate. Alcohol is also known to have a dehydrating effect and as I discussed in my last article, if you are not fully hydrated your metabolism does not work as effectively. Moderate consumption of alcohol is not going to have a huge effect on your hydration levels but excessive consumption will. For most of us there are going to be times when we over indulge on alcohol so I am not going to advise you to give up alcoholic beverages. However, you should make an effort to reduce the amount you are drinking.

Tips for Maximising your Metabolism

1) EAT HIGH FIBRE CARBOHYDRATES:- High fibre carbohydrates are harder to digest than simple carbohydrates and therefore have a greater thermic effect. On top of this foods that are high in fibre are generally lower in calories (because fibre itself contains zero calories), help suppress your appetite and provide you with many more fantastic benefits. High fibre foods include fruits, vegetables and whole grain products so where possible make sure your dietary carbohydrates come from these sources. Not only will they help you burn slightly more calories but they will also make it easier for you to lose weight. However, you need to make sure that you do not go overboard on the fibre. Excessive fibre consumption has been linked with wind, diarrhea, constipation and more.

2) EAT VITAMIN RICH FOODS:- Your body relies on vitamins and minerals to perform a number of essential functions. If you become deficient in any of the thirteen vitamins you may not be able to perform some of these functions properly which can have a negative impact on your BMR. There are lots of vitamin rich foods including fruits, vegetables, eggs, liver and nuts. To maximise your metabolism you need to make sure you are getting the recommended daily allowance (RDA) for all your vitamins from the foods you eat. It will keep your BMR at its optimal level and also promote good overall health. However, like with fibre you need to make sure you don’t overdose. Getting too many vitamins has a number of adverse effects including cell and organ damage.

3) DRINK LOTS OF WATER:- If your body is not properly hydrated it may not be able to perform certain vital functions. This can lead to a reduction in your BMR. Therefore, you need to make sure you are drinking enough water to maximise your metabolism. I find that keeping a water bottle at your desk and topping it up regularly plus making an effort to drink extra water whilst exercising helps me stay hydrated throughout the day.

4) MAKE SURE YOU ARE GETTING ENOUGH PROTEIN:- Most people’s diets are rich in fats and carbohydrates but contain very little protein. However, protein is a very important macronutrient that is essential for the growth and repair of your body’s cells. It also has a greater thermic effect than fats and carbohydrates with research suggesting that 25% of the calories in protein are burned during digestion and absorption. Therefore, you can give your metabolism a boost by making protein a richer part of your diet. However, you need to make sure that you are not consuming too much. Overdosing on protein can place stress on a number of vital organs including your kidneys.

5) ADD SOME SPICE TO YOUR DIET:- Spicy foods can temporarily increase your BMR. For starters they increase your body’s temperature for a short period after consumption meaning that you will burn more calories as your body attempts to regulate this temperature. Secondly, spices such as cayenne are thought to have thermogenic properties meaning that they temporarily increase the rate at which your body burns fat. Like with the other foods mentioned in this article you need to exercise moderation when it comes to spicy foods. Getting too much can lead to unpleasant side effects such as heartburn, stomach ulcers and an irritable bowel.

6) CUT BACK ON THE ALCOHOL:- Alcohol has a dehydrating effect and can therefore reduce your BMR. Many alcoholic beverages are also full of simple carbohydrates meaning that they have a reduced thermic effect when compared with high fibre carbohydrates and protein rich foods. On top of this excessive alcohol consumption can cause vitamin deficiencies which further slow down your BMR. You don’t need to eliminate alcohol from your diet completely but if you drink regularly perhaps you should consider cutting down.

7) REDUCE YOUR CAFFEINE CONSUMPTION:- Like alcohol, caffeine has a dehydrating effect and can lower your BMR. Drinking a couple of cups of coffee each day is unlikely to have any adverse effects on your metabolism but if you are getting all your fluids from caffeinated beverages you might want to think about substituting in some water.

8) START A CARDIOVASCULAR EXERCISE ROUTINE:- Your metabolism is partially affected by your level of physical activity. Regular cardiovascular exercise helps in two ways. First, you burn additional calories whilst performing the cardio. Secondly, the number of calories you burn following a cardiovascular workout remains elevated for a few hours after you finish. By going for a walk, jog, run, bike ride, swim (or whatever other cardiovascular exercise takes your fancy) a few times a week you can burn extra calories and boost your metabolism.

9) START A RESISTANCE TRAINING ROUTINE:- A pound of muscle burns around 6 calories per day whilst a pound of fat burns around 2 calories per day. Therefore, by increasing your lean muscle mass you can raise your BMR. If you perform a resistance training workout a few times per week and combine it with proper nutrition you can build additional muscle and increase the amount of calories you burn whilst resting.