Monday, September 23, 2013
Sunday, September 22, 2013
My Goal In May 2010 I appeared on Bravo's Millionaire Matchmaker only to have matchmaker Patti Stanger dismiss me with "Holly, I'm not feeling it. You need to start working out." Ouch! I vowed to get in shape. Then last spring I traded auditioning for musical theater performances for a desk job at a talent agency and moved back home to save money. That meant that instead of going to dance classes, I was sitting all day -- and not just from nine to five but also during my daily four-hour round-trip commute to New York City from the burbs. By the end of the summer, I noticed I was really putting on weight, but I didn't have the money to join a gym and didn't know when I could fit in exercise, because I'm usually gone from 8 a.m. to 8 p.m. That's when I asked FITNESS for help. My Moment of Success FITNESS set me up with a mini home gym plus a life coach to maximize my time and a trainer who made house calls. I found that I had more energy when I woke up an hour early to work out than when I caught the extra shut-eye. My clothes started to fit better after just two weeks, and a month into my new routine I had dropped 10 pounds. Before, I felt as if I lacked the necessary tools to get fit, but now everything I need is in my attitude -- and my basement. Holly, by the Numbers Start Now Weight 148 138 Height 5'3" 5'3" Chest 40" 36" Waist 30" 28" Hips 34" 32" Body fat 29% 25% BACK TO WEIGHT LOSS What do you think? Review this slideshow! > cmhall26 wrote: Unfortunately I can't afford a gym or do I have time to walk during the day. Exercise is out of the budget. I would love someone to customize my basement with all the equipt. that I would need to get into shape. 8/30/2013 09:10:34 PM Report Abuse ypoole wrote: I would like to see more articles about elderly exercising. Just because one ages doesn't mean we don't have weight problems, too. 8/10/2013 10:25:43 AM Report Abuse prasadania wrote: Guess wat.. i hate my life at the moment.. when i go sme whr ppl keep on talking abt my FAT BODDY and dat is so anying.. i wanna loose fat.. but im to set my mind to work out.. but i rele need to do sme thng soon.. i'm soo lost 4/10/2013 02:12:54 PM Report Abuse nicolelane107 wrote: I am happy that she got on track but I'd rather read a story about a woman who found her own motivation without Fitness Magazine paying for her to have a support team. That's what inspires me. She should have done it on her own. 8/13/2012 11:54:18 AM Report Abuse ssouth83 wrote: Yes,if someone pay for my home gym and personal trainer, I'm sure I would be further along in my weight loss too. Unfortunately, that's not my situation but I have been losing wt and inches by exercising daily at home.
Sunday, September 15, 2013
Saturday, September 14, 2013
If you are trying to lose some weight and take control of your life
again then keep reading. If you can enjoy some simple health and fitness
exercises then we will outline some simple things you can start doing
today to lower your weight and finally be fit. In this article you will
learn some simple weight loss tips and finally take control of your
weight and your life.
How to get fit and take control of your weight
If you do not have any weights or any other workout equipment and do not want to join a gym at this time then that is okay. You can take control of your weight with these simple weight loss tips and by doing some basic exercises every day. Follow this and you will be in shape in no time.
For starters you need to do aerobic exercises to lose weight. I do not mean you have to go crazy with this but a simple jog for 30 minutes every day will be just fine. After you get your heart rate up you can begin doing exercises that will help build some muscle. Do five set of 10 push-ups; push-ups are great for building muscle throughout your body and in turn will turn your fat into muscle.
Finally do some sit-ups. Doing the same five sets of 10 sit-ups will give you a stronger core and will help you again turn fat into muscle. Doing just these three exercises every day for about an hour total a day will help you get fit and lose weight in no time.
Now for the fun part; diet is another huge player in losing weight and getting fit. Protein power added to fruit smoothies is a great treat to have after a hard workout and will help your body build muscle and replenish some of the essential vitamins your body loses when you work out.
Eating 5-6 smaller well balanced meals a day will also assist your body in losing weight. Why smaller meals?
Because your body can more easily burn off those calories from a small meal versus trying to burn calories from the usual three larger meals most people eat.
How to get fit and take control of your weight
If you do not have any weights or any other workout equipment and do not want to join a gym at this time then that is okay. You can take control of your weight with these simple weight loss tips and by doing some basic exercises every day. Follow this and you will be in shape in no time.
For starters you need to do aerobic exercises to lose weight. I do not mean you have to go crazy with this but a simple jog for 30 minutes every day will be just fine. After you get your heart rate up you can begin doing exercises that will help build some muscle. Do five set of 10 push-ups; push-ups are great for building muscle throughout your body and in turn will turn your fat into muscle.
Finally do some sit-ups. Doing the same five sets of 10 sit-ups will give you a stronger core and will help you again turn fat into muscle. Doing just these three exercises every day for about an hour total a day will help you get fit and lose weight in no time.
Now for the fun part; diet is another huge player in losing weight and getting fit. Protein power added to fruit smoothies is a great treat to have after a hard workout and will help your body build muscle and replenish some of the essential vitamins your body loses when you work out.
Eating 5-6 smaller well balanced meals a day will also assist your body in losing weight. Why smaller meals?
Because your body can more easily burn off those calories from a small meal versus trying to burn calories from the usual three larger meals most people eat.
Boosting your level of fitness is an excellent goal. It may look just a
little overwhelming at first, but it is an achievable goal. The
recommendations offered below is step one towards better fitness. For
that reason, your wellbeing and well-being may be improved.
When you start working out, you may want to engage a personal trainer. An excellent trainer can evaluate your goals and the body type and recommend suitable exercises for yourself. Training in a gym whenever you haven't done so before could be scary, so let someone know knows his way around a gym assist you. It is then simpler for you to stay with your plan.
Maintain a fitness log detailing your fitness activities for the entire day. Note your normal workouts as well as any extra moving you do. Purchase a pedometer which you can use to trace the amount of steps you practice daily and can include that inside your record, also. Listing your progress allows you to accomplish all of your current goals.
As the benefits of exercise become more well known, the amount of exercise that experts give you advice to obtain has also increased. Usually depending on a weekly number from 150 to 300 minutes weekly, there remain many different choices for achieving the benefits of exercise even if you are short promptly. Make simple modifications to your routine like using the stairs as opposed to the elevator at the office.
Do not let yourself be postpone. Biking is yet another excellent fitness activity. Bike to operate being a healthy option to driving. Expect your commute for taking about thirty minutes, if you live around 5 miles from which you work. It is actually a double bonus for fitness when you consider that the ride property is another thirty minutes of exercise.
If you'd like to enhance your muscular mass, then you want to do less reps, but lift a greater amount of weight. Get started with a unique group of muscles of your liking, including your chest. Start out with warmups involving lighter, more manageable weights. 15-20 repetitions must be simple using this type of amount of weight. Alteration to a heavier weight for the following set. You should only have the capacity to do 6 to 8 repetitions at this particular weight. Add-on another five pounds, then complete a third repetition.
Sit ups and crunches will not be all you need for 6 pack abs. If you work your abdomen, you strengthen and tone these muscles, but you simply will not burn belly fat. To have a 6-pack, you'll need to lower your body fat percentage through diet, cardio, and weight training.
If you intend to start out working out, refrain from referring to it as being working out or exercising. Words could have a lot of emotions behind them, and when, for you, words such as this are negative, you may be slowing yourself down. Try making reference to them by their activities, for example running or walking.
If you love watching tv, the following is a terrific way to incorporate exercise into that hobby. Every time a commercial comes on, do some quick exercises. This method for you to watch your favorite shows and work toward increasingly fit.
You are able to improve your workouts effectively by learning how to manage your breathing properly. When doing sit-ups or crunches, exhale if you are sitting up all the way up, before you descend. Exhaling deeply makes the muscles with your abdomen contract more and keep working harder than should you just exhale normally.
Resistance and weight lifting are perfect options for runners. Runners often overlook the importance of strength training. Research shows that individuals runners that lift weights regularly can run farther and faster without getting tired.
Many people think that they can exercise their abdominals every single day. This may actually be counterproductive. Your stomach muscles, like other groups, must not be overworked and require rest. Ideally, you may workout your abs every 2-3 days.
To avoid over-training making the most out of your exercise routine routine, take the time to examine your physical status every day. Check your pulse the morning after a workout to ensure it provides returned to normal.
Lightly work exactly the same muscles that had been utilized for exercising yesterday. You are able to achieve this by doing exercises in a significantly lower intensity.
When you start running, it's essential to run in three separate segments. Start slowly and after that work as much as doing the conventional one. Run faster in the final third. This will improve your endurance, and that means you can gradually run longer distances.
So now you know that there are plenty of actions you can take to get fit. The details contained above is intended to provide valuable facts that can help you achieve and look after true fitness.
When you start working out, you may want to engage a personal trainer. An excellent trainer can evaluate your goals and the body type and recommend suitable exercises for yourself. Training in a gym whenever you haven't done so before could be scary, so let someone know knows his way around a gym assist you. It is then simpler for you to stay with your plan.
Maintain a fitness log detailing your fitness activities for the entire day. Note your normal workouts as well as any extra moving you do. Purchase a pedometer which you can use to trace the amount of steps you practice daily and can include that inside your record, also. Listing your progress allows you to accomplish all of your current goals.
As the benefits of exercise become more well known, the amount of exercise that experts give you advice to obtain has also increased. Usually depending on a weekly number from 150 to 300 minutes weekly, there remain many different choices for achieving the benefits of exercise even if you are short promptly. Make simple modifications to your routine like using the stairs as opposed to the elevator at the office.
Do not let yourself be postpone. Biking is yet another excellent fitness activity. Bike to operate being a healthy option to driving. Expect your commute for taking about thirty minutes, if you live around 5 miles from which you work. It is actually a double bonus for fitness when you consider that the ride property is another thirty minutes of exercise.
If you'd like to enhance your muscular mass, then you want to do less reps, but lift a greater amount of weight. Get started with a unique group of muscles of your liking, including your chest. Start out with warmups involving lighter, more manageable weights. 15-20 repetitions must be simple using this type of amount of weight. Alteration to a heavier weight for the following set. You should only have the capacity to do 6 to 8 repetitions at this particular weight. Add-on another five pounds, then complete a third repetition.
Sit ups and crunches will not be all you need for 6 pack abs. If you work your abdomen, you strengthen and tone these muscles, but you simply will not burn belly fat. To have a 6-pack, you'll need to lower your body fat percentage through diet, cardio, and weight training.
If you intend to start out working out, refrain from referring to it as being working out or exercising. Words could have a lot of emotions behind them, and when, for you, words such as this are negative, you may be slowing yourself down. Try making reference to them by their activities, for example running or walking.
If you love watching tv, the following is a terrific way to incorporate exercise into that hobby. Every time a commercial comes on, do some quick exercises. This method for you to watch your favorite shows and work toward increasingly fit.
You are able to improve your workouts effectively by learning how to manage your breathing properly. When doing sit-ups or crunches, exhale if you are sitting up all the way up, before you descend. Exhaling deeply makes the muscles with your abdomen contract more and keep working harder than should you just exhale normally.
Resistance and weight lifting are perfect options for runners. Runners often overlook the importance of strength training. Research shows that individuals runners that lift weights regularly can run farther and faster without getting tired.
Many people think that they can exercise their abdominals every single day. This may actually be counterproductive. Your stomach muscles, like other groups, must not be overworked and require rest. Ideally, you may workout your abs every 2-3 days.
To avoid over-training making the most out of your exercise routine routine, take the time to examine your physical status every day. Check your pulse the morning after a workout to ensure it provides returned to normal.
Lightly work exactly the same muscles that had been utilized for exercising yesterday. You are able to achieve this by doing exercises in a significantly lower intensity.
When you start running, it's essential to run in three separate segments. Start slowly and after that work as much as doing the conventional one. Run faster in the final third. This will improve your endurance, and that means you can gradually run longer distances.
So now you know that there are plenty of actions you can take to get fit. The details contained above is intended to provide valuable facts that can help you achieve and look after true fitness.
Tuesday, August 27, 2013
SO, HERE’S THE BASICS OF HOW TO GET FIT. NUMBER 1: THE RIGHT ATTITUDE Don’t even think about how to get fit if you are not willing to take a look at your attitude about fitness, about yourself and your life. I don’t say that to be nasty or contrary. But if your attitude is not right about this effort then your failure is sealed. Conversely, if your attitude is positive and affirming then your success is certain. If you want to know how to get fit, begin with the words that roll past your lips, the messages that enter your ears, the information that permeates your mind through your eyes. Surround yourself with affirming company, like minded, supporting friends and community. And if isn’t positive, get rid of it. You have to speak and receive positivity. NUMBER 2: AN ACTIVE LIFESTYLE The next step in how to get fit is to live active. I’m not yet talking about a fitness program. I’m talking about being active in the basic, daily, normal things of life. Walking up the stairs rather than taking the escalator. Walking around the neighbourhood on Saturday afternoon or in the evenings with the family. Going fishing. Just don’t go to work, sit at a desk, drive home, then sit in front of the TV all evening before going to bed and doing it all over again the next day. I know you are tired. But I also know that the more active you are the more energy you will have, the better you will feel and the more vibrant your life will be. So get up, get moving in the normal, ordinary every day things of life and reap great rewards. NUMBER 3: FOLLOW A FITNESS PLAN Living active is a great start as you learn how to get fit. But a professional, forcused fitnees plan really brings it home. It doesn’t have to be complicated. Remember, you aren’t training to be a cover model in Sports Illustrated. You are simply training for a vibrant, active, healthy, functional, strong body that works for you every day. 3-5 days a week, 30-60 minutes a day is how to get fit for life. From a few Tabata circuits to a cardio, bodyweight or weight training routine, just get in there and make it happen. You’ll feel infinitely better when you do and the rest of your life will be so much more alive! NUMBER 4: MIX IT UP! Once you have established a lifestyle of activity, mix it up. Too often people find something they enjoy or can do and just keep doing it over and over and over again until they hit a plateau of frustration and stagnation. In discovering how to get fit for life, learning to mix things up is crucial. Don’t do the same program, same routine, same series of sets and reps day in and day out. Your body will adjust and soon it will simply be you going through the motions with no new results. Toss in something new, something you have never done before and watch your results accelerate. NUMBER 5: JOURNAL IT! I suggest this all the time and most often am met with, “I don’t have time for a journal”. Make time. The truth is that once you are in the habit it takes very little time at all. But why? Why is a journal so important. It tells you where you’ve been. It tells you how to get fit by showing you your weaknesses and strengths; a bit like a compass. You need this guide and I promise you once you establish this habit, you’ll wonder why you ever resisted. NUMBER 6: FUEL YOUR BODY You have to eat. Not just anything though. What you eat counts. You may have made it many years eating whatever it is you wanted… fast, processed, refined, convenience based foods. And you may have felt little ill effect. But then you looked in the mirror. You paid a visit to the doctors office for a check up and the lights came on. It has begun catching up with you. And even though you now know this, you still have no clue what has been done internally to damage your body. So now you want to know how to get fit and get your health back. There is a saying, “you cannot out work a bad diet.” You can work you butt off in the gym all you like but if you eat crap, you will not achieve your goals. If health and a fit, strong body are your goal then it is time to learn how to eat, real, high quality, nature made, authentic food and you need to eat it 5-7 times a day. NUMBER 7: HYDRATE I am willing to bet that most of you reading this today are dehydrated. This has become a chronic condition in society and its effects are immense. From your organs to your skin and your brain, you need water. Not coffee, tea or soda. And you cannot argue that they are made from water and count it. LOL You need to be drinking pure, clean, clear water all day every day to the tune of 1 gallon a day for optimal health. Water is how to get fit. Hydrate your body and those muscles and even that fat loss will respond in favor. NUMBER 8: KEEP THE HOUSE STOCKED When last did you clean the kitchen cupboards? Make it a date and do it asap. Get rid of anything made in a factory. Remove all the refined, processed foods and stock it with high quality clean foods. This is crucial. If you don’t keep it nearby, you are far less likely to go get it. After all, we are the ultimate convenience driven society so don’t make it convenient to eat poorly. Instead, make real food your convenience. NUMBER 9: REST I would wager a bet that few of you, me included, get enough quality sleep. Notice that word… quality. That means 8 hours of uninterrupted sleep. Tough to get isn’t it? It may be, and I certainly understand it but fight for it. This may be last on the how to get fit list but let me assure you it is not least.
SO, HERE’S THE BASICS OF HOW TO GET FIT. NUMBER 1: THE RIGHT ATTITUDE Don’t even think about how to get fit if you are not willing to take a look at your attitude about fitness, about yourself and your life. I don’t say that to be nasty or contrary. But if your attitude is not right about this effort then your failure is sealed. Conversely, if your attitude is positive and affirming then your success is certain. If you want to know how to get fit, begin with the words that roll past your lips, the messages that enter your ears, the information that permeates your mind through your eyes. Surround yourself with affirming company, like minded, supporting friends and community. And if isn’t positive, get rid of it. You have to speak and receive positivity. NUMBER 2: AN ACTIVE LIFESTYLE The next step in how to get fit is to live active. I’m not yet talking about a fitness program. I’m talking about being active in the basic, daily, normal things of life. Walking up the stairs rather than taking the escalator. Walking around the neighbourhood on Saturday afternoon or in the evenings with the family. Going fishing. Just don’t go to work, sit at a desk, drive home, then sit in front of the TV all evening before going to bed and doing it all over again the next day. I know you are tired. But I also know that the more active you are the more energy you will have, the better you will feel and the more vibrant your life will be. So get up, get moving in the normal, ordinary every day things of life and reap great rewards. NUMBER 3: FOLLOW A FITNESS PLAN Living active is a great start as you learn how to get fit. But a professional, forcused fitnees plan really brings it home. It doesn’t have to be complicated. Remember, you aren’t training to be a cover model in Sports Illustrated. You are simply training for a vibrant, active, healthy, functional, strong body that works for you every day. 3-5 days a week, 30-60 minutes a day is how to get fit for life. From a few Tabata circuits to a cardio, bodyweight or weight training routine, just get in there and make it happen. You’ll feel infinitely better when you do and the rest of your life will be so much more alive! NUMBER 4: MIX IT UP! Once you have established a lifestyle of activity, mix it up. Too often people find something they enjoy or can do and just keep doing it over and over and over again until they hit a plateau of frustration and stagnation. In discovering how to get fit for life, learning to mix things up is crucial. Don’t do the same program, same routine, same series of sets and reps day in and day out. Your body will adjust and soon it will simply be you going through the motions with no new results. Toss in something new, something you have never done before and watch your results accelerate. NUMBER 5: JOURNAL IT! I suggest this all the time and most often am met with, “I don’t have time for a journal”. Make time. The truth is that once you are in the habit it takes very little time at all. But why? Why is a journal so important. It tells you where you’ve been. It tells you how to get fit by showing you your weaknesses and strengths; a bit like a compass. You need this guide and I promise you once you establish this habit, you’ll wonder why you ever resisted. NUMBER 6: FUEL YOUR BODY You have to eat. Not just anything though. What you eat counts. You may have made it many years eating whatever it is you wanted… fast, processed, refined, convenience based foods. And you may have felt little ill effect. But then you looked in the mirror. You paid a visit to the doctors office for a check up and the lights came on. It has begun catching up with you. And even though you now know this, you still have no clue what has been done internally to damage your body. So now you want to know how to get fit and get your health back. There is a saying, “you cannot out work a bad diet.” You can work you butt off in the gym all you like but if you eat crap, you will not achieve your goals. If health and a fit, strong body are your goal then it is time to learn how to eat, real, high quality, nature made, authentic food and you need to eat it 5-7 times a day. NUMBER 7: HYDRATE I am willing to bet that most of you reading this today are dehydrated. This has become a chronic condition in society and its effects are immense. From your organs to your skin and your brain, you need water. Not coffee, tea or soda. And you cannot argue that they are made from water and count it. LOL You need to be drinking pure, clean, clear water all day every day to the tune of 1 gallon a day for optimal health. Water is how to get fit. Hydrate your body and those muscles and even that fat loss will respond in favor. NUMBER 8: KEEP THE HOUSE STOCKED When last did you clean the kitchen cupboards? Make it a date and do it asap. Get rid of anything made in a factory. Remove all the refined, processed foods and stock it with high quality clean foods. This is crucial. If you don’t keep it nearby, you are far less likely to go get it. After all, we are the ultimate convenience driven society so don’t make it convenient to eat poorly. Instead, make real food your convenience. NUMBER 9: REST I would wager a bet that few of you, me included, get enough quality sleep. Notice that word… quality. That means 8 hours of uninterrupted sleep. Tough to get isn’t it? It may be, and I certainly understand it but fight for it. This may be last on the how to get fit list but let me assure you it is not least.
Walk It Off Research shows that people who walk four hours a week--that's just over 30 minutes a day--weigh nearly 20 pounds less in midlife than those who don't exercise regularly. Related research shows regular walkers are half as likely to develop heart disease--one of the leading killers in our sport. You don't even have to do all your walking at once to get benefits. Three 10-minute walks a day will help you shed fat and strengthen your heart. Warm Up Most of us wouldn't step onto the golf course, tee up and start driving away without taking a few easy swings to get the blood flowing. It's equally wise not to jump into the water without warming up. A good warm-up boosts circulation and lubricates your joints and muscles so you can shimmy into your wetsuit, hoist your tanks, and get up and down the ladder with ease. And it's easy to do. Perform a couple of simple squats. Do push-ups against a wall. Put your hands on your hips, and twist your torso left and right. Make easy windmills with your arms. Pay attention to places in your body that feel tight and give them a stretch. That's it. With just two minutes of easy activity, your muscles and joints are ready for the rigors ahead. Make Some Muscle It's not your imagination--that 50-pound tank really is getting heavier! Sometime after we blow out the candles on our 30th birthday cake, we start losing up to a half-pound of lean muscle tissue a year. That means less strength and, because muscle fuels your calorie-burning metabolism, more fat. Turn the tide with a little strength training. U.S. Navy research shows you can replace two pounds (nearly five years' worth!) of lean muscle tissue and shed four pounds of fat by doing just four strength training exercises three times a week. Do these core four moves (three sets of 10 repetitions) starting today: Simple squat: Stand, holding dumbbells at your sides. Squat down like you're sitting in a chair until your thighs are nearly parallel to the floor (don't let your knees jut past your toes). Return to start. Chest press: Lie on your back holding dumbbells over your chest with arms extended. Lower the weights until your upper arms are even with your chest. Press back to the start. Bent-over row: Stand, holding dumbbells. Bend forward from your hips until your back is nearly parallel to the floor, with your arms hanging down, palms back. Pull the dumbbells to your chest, then lower. Criss-cross crunch: Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor. Place your hands behind your head. Lift your right shoulder off the floor and curl toward your left knee as you extend your right leg. Switch sides. Drink up ... Dehydration increases your risk for DCS. Hydration experts recommend drinking half your body weight in ounces, especially on the days leading up to a dive. All liquids count (well, except booze), but water works best. ... But Not Too Much Speaking of fluids (or "unfluids"), mounting evidence shows that a beer (or other adult beverage) or two a day is good for your heart, but more than that is a buzzkill for your body, especially if you plan on diving. Alcohol is well known for its dehydrating effects. But more importantly, booze messes with your anterior cingulate cortex--the error detection center of your brain. That's really bad business before a dive. Having too much also can hurt you the day after. Hangover doesn't just lead to headache, fatigue and poor brain function; studies show it also stresses the heart and increases your risk for cardiac death. Flex Your Feet Unless you're a ballerina, the only time you spend an hour or so pointing your toes and flexing your feet is when you're 50 feet down, finning like a fish. The result can be painful foot cramps. The best way to avoid them short of dancing in silk slippers: "Toe grabs," says Martz. "This simple move can strengthen the muscles that support your arch, so they're less likely to fatigue and cramp up on your next dive." Do it twice a week. Sock pickup: With bare feet, grab a sock with the toes of your right foot and, keeping the heel planted, lift it off the floor. Hold for one second. Release and repeat until your foot fatigues. Repeat with the left foot. Strengthen Your Support System Weak back and ab muscles open the door to low back pain, especially for divers who spend so much time bowed like a U as their legs drift up behind them. Ab crunches can prevent some pain by strengthening the muscles that support your torso. But research shows the fullest protection comes from flipping over and working your spine supporters through their entire range of motion. Do crunches and extensions (described below) twice a week. Back extension: Lie facedown with your arms bent and hands folded underneath your forehead. Lift your head, shoulders and torso off the floor as is comfortably possible. Return to start. Repeat eight to 12 times. Breathe Deep Scientists have found that practicing yoga can help improve your lung function and breathing capacity. But you don't have to be a yogi to breathe better. Get similar benefits by stretching your chest muscles, which helps open the chest cavity, and practicing deep breathing to expand your active lung capacity. You can even do it right at your desk: Raise your arms out to your sides and pull them back as far as possible. Hold that position and take five or six deep, full breaths. Relax. Repeat daily.
Tuesday, July 30, 2013
Monday, July 29, 2013
xperience over the past 60 years, first as an athlete and later as a physician and coach, has given me the unique opportunity to see that common hazards need to be avoided when starting an exercise program. Being derailed by injury or overuse is a frustrating experience for all on the fitness trail. Grasp the following concepts and you will keep on track. 1. Too much too soon Our initial enthusiasm to return to physical activity often wanes before we can feel the benefits of getting physical because of two common errors: • We don't recognize that fitness is fleeting. We're not as strong or as fit as we thought we were. • We get overtired or are injured because we are trying to do too much too soon. Often we want to quit exercising because of the negative consequences of trying to train too hard and too soon. Enthusiasm seduces the individual to think: "The more work I do, the better I will be." The reality is: • The strenght and endurance we once had can be regained. But strength and endurance are lost after 6 to 8 weeks of inactivity. Use it or lose it! • An effective training program starts slowly and builds gradually. Doing too much too soon can lead to failure to improve, fatigue and overuse injuries such as tendonitis and stress fractures to bone. These setbacks may cause a prolonged delay in training while you deal with the pain and other first symptoms of overuse injury. A better approach is to seek the advice of a fitness professional who can guide to an effective training program that starts slowly and builds gradually. 2. The no brain in no pain, no gain Some people think that we have to experience pain during exercise in order to gain fitness. This boot-camp mentality is probably the greatest barrier for people new to exercise who are trying to launch themselves into fitness. Gradual introduction of exercise at an easy, comfortable pace is the best way to start. Beware of advice that comes from people with experience in combative sports such as hockey and football. And youthful instructors seldom have personal experience to advise the "mature student" in physical training. Instead, look for instruction from someone who has a background in dealing with individuals in your age group and at your fitness level.
Sunday, June 16, 2013
How to to Get Get a a Dancer Dancer ' ' s s Body Body : : Get Get Fit Fit like like a a Dancer Dancer All Articles Dancer’s bodies are typically long, lean, and strong. Many people envy the physique but don’t actually realize that they can get a similar shape. Use these tips to shape your workout routine in order to get a dancer’s body. Start doing Pilates. Pilates develops long, lean muscles in the arms, legs, and glutes. Doing Pilates on a regular basis will help you get the kind of shape and strength you're after. It will also increase your flexibility, so that you can move as fluidly as someone who dances, as well. Pilates exercises are also great for strengthening the core, which translates to better balance, a taut midsection, and a toned back. Do Pilates a few times a week to tone your body with a method that doesn’t build bulky muscles. Check out our free 32 Minute Pilates Video for ideas on good exercises to make part of your routine. Do 30 minutes to an hour of cardio every day. In order to get into this kind of shape, you need to be at a healthy bodyweight. If you aren’t already there, regular cardio can help. The other component of this important factor is making sure that your diet is healthy. Make sure that the majority of your diet consists of fresh and raw foods and whole grains. Avoid eating things that come from a package as often as possible as they are usually empty calories (at best) and packed to the brim with sodium, which leads to bloat. Even if you are at a healthy bodyweight, cardio is good for your heart and will help you maintain a lean composition. Do this short Home Cardio Routine a couple of times a day to keep your metabolism stoked. Strength train If you want to be lean and toned, strength training should be on your radar. Women can physically not “bulk up” (read Women and Weightlifting), so there is no reason to steer clear of weight training. If you want to stay very lean, use light weights and high repetitions. For example, you should use a weight that is light enough that it’s hard to complete the exercise by repetition number 18-20, instead of 8-15, such as when you are trying to build strength. Keep in mind though, that lifting heavy has a longer lasting benefit in terms of helping you stay lean. Lastly, to get a body like a dancer…Dance! It is one of the best ways to go about this goal, and it’s fun! This physical activity burns a lot of calories and the sporadic movements call upon many muscles. If you really want to have that kind of shape, start dancing!
Challenging Current Thinking "It goes against everything I was taught in medical school, and everything I have ever read since", gasps Mosley to camera, as he completes a vigorous bout of pedalling on a stationary exercise bike while scientists look on. Mosley, who trained as a medical doctor before moving into journalism and broadcasting, introduces the one-hour programme, "The Truth About Exercise", by saying that what he discovered about exercise, thanks to the latest research, has challenged his view, and altered the way he lives his life. High Intensity Training A main theme of the TV programme is High Intensity Training (HIT), where you do a number of shorts bursts of intense and effortful exercise with short recovery breaks in between. HIT is not new, but has come to prominence in recent years as more researchers have looked into and measured its health benefits. There are various forms of HIT, depending on the intensity and duration of the effortful bursts, and your fitness goals. (The HIT in this article is not to be confused with another type of workout also called HIT: a strength-training made popular in the 1970s by Arthur Jones, now practised by many bodybuilders, where you work with weights and perform sets of repetitions to the point of momentary muscle failure.) Recent HIT research shows, for example, that doing ten one-minute sprints on a stationary exercise bike with about one minute of rest in between, three times a week, is as good for improving muscle as many hours of less strenuous conventional long-term biking. Professor Martin Gibala and his team at McMaster University, Hamilton, Ontario, Canada, carried out a study on college students, and discoverd HIT delivers the same physical benefits as traditional endurance training, even though it takes considerably less time, and surprisingly, involves doing less exercise. Types of HIT In Gibala 's student study, the participants had to pedal at their maximum possible effort level on a specially adapted lab bike. The thinking then was that "all out" was an important part of the HIT method. But then, in 2010, Gibala and colleagues published another study in The Journal of Physiology, where they showed how a less extreme form of HIT worked just as well for people whose doctors might be a bit worried about them adopting the "all out" method, for instance those who might be older, less fit and overweight. In that form of HIT, the workout was still beyond the comfort zone of most people (about 95% of maximal heart rate ), but was only half of what might be regarded as an "all out" sprint. On the BBC programme, Mosley tries a form of HIT developed by Jamie Timmons, professor of ageing biology at Birmingham University in the UK. In Timmons' form of HIT, the bursts of high intensity are at maximum effort, but of very short duration (20 seconds at a time). Timmons told Mosley, who was doing no weekly exercise at the time, that he could expect to see improvements in a number of measures of health if he did just three minutes of HIT a week, for four weeks. Simple Program The HIT program he asked Mosley to follow was quite simple and can be done on a standard exercise bike: 1. First, you warm up for a couple of minutes with some gentle cycling: then you cycle as fast as you possibly can ("hell for leather", as Mosley describes it) for 20 seconds. 2. Then, you cycle gently again for a couple of minutes while you catch your breath, then do another 20 seconds "flat out". 3. Then, for a final time, two minutes gentle cycling to catch your breath, followed the third period of 20 seconds at "full throttle". And that's it. Do this HIT program three times a week, and you have a total of 3 minutes a week of intensive pedalling, and about 6 minutes of gentle pedalling. Mosley said he was somewhat sceptical, but he did as Timmons instructed: he followed this HIT program for four weeks, totalling 12 minutes of pedalling at "full throttle" and 36 minutes at a gentle pace. Insulin Sensitivity Timmons had tested Mosley for a number of health indices before he started, and then, after his 4 weeks of HIT, Mosley went back to the lab to be re-tested. A main test was for insulin sensitivity. Mosley was particularly keen to see this result as his father had been a diabetic and had died from complications linked to the disease. When they measured Mosley's insulin sensitivity before he started his HIT exercise regime, the result showed he was just inside what would be regarded as healthy tolerance. Timmons told Mosley that research from a number of centres shows that doing 3 minutes HIT a week can improve insulin sensitivity by 24%. And this is exactly the amount by which Mosley's own index improved. But bigger improvements than this have also been recorded, albeit with a slightly different HIT regime. A 2011 study by Gibala's group at McMaster published in Medicine & Science in Sports & Exercise found a 35% improvement in insulin sensitivity after only two weeks. Their sedentary volunteers (average age 45) had done no exercise for over a year, and only had to work at 60% peak power (80- 95% of heart rate reserve). Their biking regime was 10 times 60- second bursts of intense pedalling with 60 seconds of recovery time in between each, performed three times a week (the whole workout, including 3 minutes of warm-up and 5 minutes of cool - down, lasting less than half an hour). Insulin sensitivity is important for keeping blood sugar or glucose stable. When you eat, your digestion starts putting glucose into your bloodstream. This causes the pancreas to release insulin, a hormone that triggers body tissue to absorb circulating glucose. If your insulin sensitivity reduces, the pancreas has to release more and more insulin to keep blood glucose levels stable. Abnormally low insulin sensitivity is known as insulin resistance, a condition that results in high levels of insulin, glucose and fats circulating in the bloodstream. It is a main risk factor for metabolic syndrome, which increases the risk for coronary artery disease, stroke, and type 2 diabetes. It is not clear how HIT affects insulin sensitivity, but Timmons, and some other scientists that Mosley spoke to, suggest it could be because HIT uses many more muscles than conventional aerobic training. HIT engages 80% of the muscles of the body, compared to up to 40% during moderate jogging or cycling. HIT engages not only leg muscles, but also the muscles in the upper body, such as the arms and shoulders. One of the effects of exercise is to break down glycogen in muscles. Glycogen is a stored form of glucose. The theory is that removing stores of glycogen makes way for fresh glucose to be deposited from the bloodstream. So the more muscle tissue that come under this influence, the more space that is available for new glucose deposits. Aerobic Fitness There are some things that HIT will not necessarily do for you. For example, in Mosley's case, it didn't improve his aerobic fitness, the other main health index that Timmons and colleagues tested. The scientists said the reason Mosley's aerobic fitness did not improve after HIT was because of his genes. A genetic test, taken before he did the HIT, predicted that no matter how much exercise he did, his aerobic fitness was unlikely to improve to the same extent as someone whose genes resemble those of Olympic gold medallists. The evidence that ties aerobic fitness to health shows that one of the best predictors of a healthy long life is the body's ability to take in and use oxygen while we are exercising maximally. The more blood the heart pumps around the body, the more oxygen our muscles use and the lower our risk of disease and early death. And that is why aerobic exercise is promoted as important to health. The UK government's guidelines for instance, say people should do 150 minutes of moderate, or 75 minutes of vigorous, exercise every week. (While this is what the guidelines state, it appears that more than three quarters of Brits don't attain this level). Thus biking, brisk walking, swimming, running, endurance training, are all promoted as moderate to vigorous aerobic workouts that increase the body's ability to take in and use oxygen, something the scientists measure as VO2 max: the maximum volume of oxygen used during exercise. The higher a person's VO2 max, the more resilient they are to illness. But new research is begining to show that perhaps this does not work for everyone. In 2010 the Journal of Applied Physiology published a large study, led by Timmons, that showed although aerobic exercise can and does increase VO2 max, it varies, according to genetic make-up. In a large sample of hudreds of people, all following the same supervised aerobic exercise regime several hours a week for months, there was a spectrum of results, ranging from some who experienced little or no increase in VO2 (the non-responders) to those who showed a huge benefit (the high-responders). Timmons and the very large international group of researchers, concluded that in the case of the non-responders, it is unlikely that aerobic training results in lowering their risk of heart disease and other chronic illnesses. They discovered they could predict, by looking at just 11 genes in a person's genome, where they will fit on the spectrum of non- to high- responders. Apparently, around 15% of the population are non-responders, and around 20% are high-responders. The Link Between Exercise and Health Is an Individual Thing A group of experts is currently reviewing the UK government guidelines for exercise. On the BBC Horizon programme, Timmons, a member of the expert group, told Mosley the problem with the current guidelines is they don't take into account the variation in individual response to exercise, so there is no guarantee that following such a regime will actually give you the right results. Mosley said his experience of HIT, and what he learned about the research Timmons and colleagues were doing linking genes to exercise response, made him rethink a number of things about exercise: such as, the more you do, does not necessarily mean the more you benefit. In the same way that technological advances in genome research are moving us into an era of personalized medicine, perhaps we are also moving toward an era of personalized exercise, says Mosley. What we are learning is that the link between exercise and health is an individual thing. Methods like HIT are useful, because very quickly, without spending a lot of time and effort, you can find out what works for you, and what doesn't, and fine- tune a program that you can fit more easily into your lifestyle.
Saturday, May 4, 2013
How to Get Fit the Military Way
Ever been disappointed with results of a
workout program? Military have years of experience in workouts that
give results. It's easy to see the soldier with big guns and ripped abs
and wonder how he manages to look like that. Most service men and women
in the military don't have time for weight training, yet how do they
get muscular? Read on.
- Understand the basics of fitness. Fitness includes these four themes:
- Physical Training (will be referred to as PT throughout)
- Nutrition
- Cardiovascular Training (will be referred to as CT)
- Rest.
- If any of these key themes are missing you will not make great gains. PT should be done at least three days a week and should include in this order a warm-up, dynamic stretching, workout itself, static stretching, and a cool-down. PT can be done with two different goals, muscular endurance or muscular strength. In this article PT will include only body-weight exercises. Nutrition is a self-explanatory theme, but will be described in detail later on. CT is similar to PT, but focuses on other forms of exercise to burn stored energy. Finally, Rest is obvious. Get enough sleep and you will have met this goal.
- Learn that the Military and Special Forces units have used body-weight exercises for years now and get great results. Body-weight exercises that should be incorporated into your workout include:
Upper Body (Arms, Chest, Shoulders) Pull-ups Super-mans Press-ups (push ups) in many variations Ball grips Chin-ups Lower Body (Calves, Legs, Glutes Calf Raises Squats in many variations Glute Marches Wall Sits Glute Bridge Raises Core Muscles (Abdominals) Crunches Reverse Crunches - Know that stretching allows for improved performance, reduced potential for injury, increased blood flow, and agility. Dynamic Stretches allow for full range and speed of movements overtime.
- Dynamic stretches you should use prior to workout are:
Neck Rolls, Up, Back, and Overs Hi Jack, Hi Jill's Press-Press Flings Standing Toe 7ters Four-Way Leg Swings Trunk Rotations Four-Way Lunges Trunk Twisters
- Dynamic stretches you should use prior to workout are:
- Do these stretches for 2 seconds each is all that is required. Static Stretching develops flexibility.
- Static stretches that should be used after workout as a cool-down include:
Lateral and Forward Neck Stretches Swimmers Stretch Upper Back Stretches Posterior Shoulder Stretches Supine Back Stretch Overhead Trunk Side Stretch Torso Prone Stretch Hip Cross-Overs Iliopsoas stretch butterflies Standing quadriceps stretches Sitting hamstrings
- Static stretches that should be used after workout as a cool-down include:
- Make sure you have a warm up. Either do jumping jacks, jump rope, or a stationary bike for five minutes.
- Train for endurance, use repetitions of 13 and upwards. For strength, do 6-10 reps (12 might be pushing the boundary between strength and endurance). With strength comes muscle size, with endurance comes toning of the muscle.
- Think "Oh well, I can do 50 push ups! How can I possibly build strength with those?" Altering push ups to make them harder so that you can only do 6-10 reps is easy. In fact, you can add resistance to any body weights exercises. Try doing the exercise more slowly, do exercises on side of the body (i.e. one arm push ups, one-legged squats), also, try wearing a backpack with small bags of sand, books, or anything that adds weight.
- Proper nutrition is necessary to build and maintain a fit physique. To build muscle you must take in additional calories then needed. To determine how many calories you need a day, use this equation. 6.95 x Weight + 679= Calories normally burned in a day. Now, take that amount and multiply by 1.7. So the final equation should be 6.95 x Weight + 679= Daily amount x 1.7. Now that you have figured out your daily expenditure, add 200-500 calories for muscle gain. For weight loss, subtract 200-500 calories from your daily expenditure.
- Eat whole grain foods, lean meats, fruits and vegetables, drink plenty of water. Only eat healthy fats such as those found in olive oils, fish, nuts, and flax seed oils. Saturated and trans fats will only shorten your life and add body fat. Aim for these percentages: complex carbs (found only in whole foods, vegetables, whole grain -- eg, whole wheat) 60-70%, protein 20-30%, fat 10-20%.
- Chicken
- Fish
- Pasta
- Potato
- Remember that intense cardiovascular (aerobic) exercise which elevate the breathing and pulse to 80 -- 90% of your maximum should be done two or three times weekly, and never for more then 30 minutes. Do it only on your off training days. Stationary bikes are good, but sprints are even better.
How to Get Fit 
You only
have one body, so you have to take care of it. Getting fit and active
doesn't mean losing weight, it means making good choices for your body
like maybe having one dessert instead of your normal two. Also, having
lots of good long 'burning calories time'. You CAN be the thinner
person you want to be, but you'll have to work for it and eat healthy.
Edit Steps
- Join a weight club, group, etc. Having good friends in your group can help you with getting fit and active. Be friendly to everybody in your group. Maybe they can give you some good tips! If you need ask something important about getting fit and active, talk to the leader of your group. S/he's not the leader for nothing, she/he might just have the best advice for you!
- Jog, walk, ride a bike, etc. All of these and more are good fun things to do. Maybe Jog on Wii Fit while you watch your favorite show. There are so many ways to be active, that you should do. Watching Biggest Loser is going to lose your weight,but it might just get you FATTER. To lose your weight you'll need to work hard.
- Eat healthy. No milkshakes, cookies, pies, brownies, ice cream, etc. on a daily basic. Unless they're healthy. They're okay on birthdays and holidays, but only a small amount. Try to eat healthy the whole year and on two days you can eat whatever you want as long as you only eat it when your hungry.
- ONLY eat when your hungry and stop when your not. If you do those things you'll become fatter, not thinner. Plus, don't eat right before you 'burn calories'. If you do that you'll burn the calories you just ate, not the calories you want to lose.
- Think about were you want to lose fat. Example: arms. Try then to really work your arms. Take a week to work on one place you want to lose fat, then another and same thing until your happy.
- DON'T TAKE MEDICINE TO GET YOU THINNER!!! You can get sick by doing that. Plus, you don't know what's in there. Never ever do that.
Monday, April 29, 2013
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Friday, April 19, 2013
25 Ways to Get Fit for Less Than $25
Everyone's holding their wallets and purse strings a little
tighter these days. But that doesn't mean that you have to give up on
getting fit just because times are tight. Exercise can be easy to fit
into your day, just as it can be inexpensive, even free! Check out these
25 ways you can get fit for less than $25. Whether you're just getting
started or want to refresh your routine without going broke, there's
something for everyone!
1. Resistance band (or tube) $15 This is by far the most versatile piece of equipment you can buy. I've long touted the benefits of bands,
which you can use to strength training every single muscle in your
body, whether you're a beginner or advanced exerciser, at home or on the
road. Watch this video to learn more.2. SparkPeople's free workout videos $0 We're constantly adding to our library of online workout videos, which give you precise instructions and options to make every workout easier or harder to fit your level. You'll find strength, aerobics (cardio), Pilates, flexibility and more so you can constantly change up your routine without spending a dime on new workouts.
3. Walking and running $0 Provided that you already have a good pair of shoes, walking and running are great ways to fit in cardio—you don't have to fight the crowds at the gym (let alone pay for a membership), and you can adapt your routine in distance, time and speed as you get more fit. Need ideas? Get walking workouts and running programs from SparkPeople.
4. Pedometer $15-$20 Studies show that when people wear a pedometer, they tend to take more steps throughout the day. A pedometer
can be a really motivational tool, allowing you to set goals (aim for
10,000 steps per day) and try to increase your steps over time. If
walking alone doesn't sound fun to you, this little gadget just may
provide the motivation you need.
5. Gliding discs $20
You may have seen these discs at the gym or on TV. They are a fun way
to add new exercises to your strength training repertoire, and most
discs come with a pamphlet with instructions and exercise ideas. Of
course, you'll need more than gliding discs alone to get in shape, but
if you're looking for something new that doesn't break the bank, they
can be a fun option. You can also you paper plates as a free substitute
for commercial discs.6. Library $0 Believe it or not, your local library provides lots of fitness options, from DVDs to VHS tapes and fitness books. Use your library to try new fitness DVDs all the time! You can switch as often as you'd like, which is a great way to avoid a plateau.
7. Stability ball $15-$20
Like resistance bands, stability balls (also called physio, Swiss or
exercise balls) are extremely versatile. They can be incorporated into
cardio routines, yoga, Pilates, stretching, and of course, full body
strength training (whether used alone or in combination with bands or
dumbbells). Here's an introduction to using the ball, which also links to workouts and fitness ideas.8. SparkPeople's Workout Generator $0 Our Coaches have designed over 100 strength training workouts for every fitness level and goal. Whether you have no equipment at all, or use of small items like dumbbells, you'll find plenty of ways to reach your goals (and easily track your workouts) using our Workout Generator.
9. DVD $5-$20 If you prefer to exercise at home, fitness DVDs are always a great option. Some are better than others, so always read reviews from other consumers (check out Amazon.com) before you buy. You can get them cheaper by buying used whenever possible. When you get tired of your own DVDs, sell them to someone else who wants them and put that money towards a new title. BUY IT! SparkPeople's new Cardio and Strength DVDs feature 10-minute workouts you can do at home!
10. Pilates or yoga session $10-$25 Even without being a member, most gyms will let you pay to take classes. If you're looking for new workout ideas or just to try something new, you could spend your $25 on a single group or semi-private yoga, Pilates or Pilates Reformer session with an experienced instructor. A splurge like this could also be a fun way to reward yourself monthly or semi-annually for all your hard work!
11. Personal trainer in training $0-$20 When I was in college and training to become a personal trainer at my campus recreation center, members could "train" with me either for free or for a discounted rate. It's a win-win situation for the trainer and the trainer-to be (and the facility itself). Find out if your local gym or university offers such a program, which helps personal trainers get valuable experience. You can use the time to ask questions, get exercise ideas, or just simply get a great workout for less money.
12. Jump rope $5-$10 Get your cardio on by jumping rope! It's inexpensive, fun and a super calorie burner. Check out this workout video for jumping rope ideas you can follow along with or use on your own.13. Aerobics step (used) $25 You can make up your own cardio step routine, buy (or borrow) an inexpensive step DVD, or incorporate the step into your strength training exercises (such as lying on it as a bench, adding inclines to lunges, adding declines to pushups and more). These are expensive items when new (near $100), but I've seen many used ones for sale for around $20—a great buy!
14. Community recreation center $10-$25 Your local community recreation center might not be bright and shiny like a big box gym, but they often have some exercise options, like cardio and strength training machines and access to dumbbells, swimming pools, basketball courts and more. Check it out and find out what yours has to offer. Membership is usually a low, annual rate that you may find more worthwhile than the high cost of a gym.
15. Garage sales $1-$25 Garage sales are notorious for selling gently-used exercise equipment, videos, and even bigger ticket items (like bikes and treadmills) for a fraction of the cost. Check your local classifieds for key "fitness" words and show up early to snag a deal!
16. Craigslist $0-$25 Visit www.craigslist.org to find local people selling their stuff and giving it away for free. Pay with cash and pick it up yourself. You'll save on everything from home gyms to yoga mats.
17. YouTube $0 SparkPeople's workout videos are on YouTube, but so are many others. Have a favorite video instructor? Want to try that Tae-Bo workout everyone has been talking about? Search for keywords on YouTube and you just may find the whole workout you're looking for—for free!
18. Mini ball $10-$13 You may have seen infomercials for the "Bender Ball," but these mini fitness balls have been used among instructors and trainers for years. If you're an intermediate to advanced exerciser, you can probably discover countless ways to incorporate this ball into your strength training routines. If not, you can buy the Bender Ball and accompanying abs DVD for under $13.
19. Podcasts $0 If you use iTunes already, then finding Podcasts will be easy for you. Most are free, and you can get audio or video podcasts that you can download to your computer or iPod—everything from yoga routines to cardio workouts. Other websites offer workout podcasts, too. Just do an Internet search for what you're looking for, such as "Free Pilates podcast" and see what turns up!
20. Playground $0 They're not just for kids—they're full of fitness opportunities for adults, too! Try pull-ups on the bars, dips on the benches, climbing across the monkey bars or whatever you can think of. Who ever thought exercise could be this fun?
21. Park $0 I love walking and hiking in my local park. It's a great way to enjoy the nice weather, meet new people, and get fit all at once—especially if your park is hilly.
22. Sports equipment $10-$25 Remember how fun it was to play sports like basketball, volleyball, soccer and more? Grab your family and friends; pick up a ball, and play!
23. Join a sports league $25 Most adult sports leagues cost a small fee to join. You'll get access to fields and gyms where you can practice with your team and play a sport competitively, which can be a great workout, depending on your sport.
24. Balance trainer $15-$25
There are a lot of balance trainers out there, from balance boards to
bubble-shaped discs, which can improve core strength and add intensity
to your standard strength training moves. Some smaller, inexpensive
models are available, and these can add variety, challenge and fun to
your routine.25. Stairs $0 Do you ever find it strange that people will drive to a gym to endlessly climb a Stairmaster machine? Take your cardio workout to the stairs in your house, office or another building that you have access to. Whether you walk, hop or run up them, at least you're paying nothing and going somewhere!
Wednesday, April 17, 2013
You don't have to commit to expensive gym membership to get yourself in shape. Holly Williams finds out from the experts how to lose weight and get healthier – without leaving the house
VIEW GALLERY
It's that time of year again. You've consumed your own body weight in
mince pies and gin, while the most strenuous exercise in weeks was a
sozzled bout of dancing on New Year's Eve. It's resolution time, and
somewhere near the top of your list is adopting a more healthy, active
lifestyle.Such resolutions traditionally also lead to new gym memberships – also known as the forking out of large sums of money to alleviate indolence guilt. In a recession, pouring money down a communal shower's plughole may seem even less appealing, and according to Mintel the average gym membership in 2009 cost £442. That's about £37 per month, with some chains charging significantly more than that.
So perhaps it's no wonder that 23 per cent of consumers say they have already cancelled their gym membership, with a further 6 per cent saying they plan to do so, according to the report, which is out this week.
"The drop-out rate is built into gyms' business models," says Wesley Doyle, fitness editor for Men's Health magazine. "Everyone feels guilty after the Christmas binge and joins a gym and then drops out after three months." Drop-out rates of 30-40 per cent used to be eased by new members who stayed the course, but in tighter times this fresh in-take is less reliable.
Matt Punsheon, manager of Lifetime, a training consultancy and Centre of Excellence for Fitness, suggests our approach is changing: "Over the last year, the people using clubs have changed. It's much more hard-core. People who've been less enthusiastic and self-motivated in the gym have looked at other avenues."
Even if we're falling out of love with the cross-trainer, as a nation we still need to shape up. For general health we need at least 30 minutes of moderate intensity physical activity on five or more days of the week, according to Professor Sir Liam Donaldson, the chief medical officer at the Department of Health. His guidelines go on to say that "it is likely that, for many people, 45-60 minutes of moderate intensity physical activity a day will be needed to prevent obesity".
A recent survey by PruHealth found that only 10 per cent of us exercise
Saturday, April 13, 2013
INCREASE ENERGY
THE PROBLEM: By 3 p.m., you're nodding off at your desk.THE FIX: Simply standing up gets more blood — and energizing oxygen — pumping to your brain; after walking briskly for a few minutes, your whole body (including your sluggish mind) becomes more engaged. "You don't even have to work up a sweat," says Robert E. Thayer, professor of psychology at California State University Long Beach and author of Calm Energy: How People Regulate Mood with Food and Exercise. In one of Thayer's studies, subjects either went for a brisk 10-minute walk or ate a candy bar. The walkers had increased energy for up to two hours, while the snackers saw their immediate energy boost drop off within an hour — and after two hours were even more lethargic than before.
TRY THIS: When you have time for more than a couple of laps through your cubicle maze, personal trainer Kacy Duke of Equinox Fitness recommends circuit work for the biggest jump-start. Count to 10 jumping rope, then do 8 push-ups, then 12 crunches. Next, graduate to 20 seconds jumping rope, 10 push-ups, 15 crunches. Keep upping the ante until you've been active for at least 15 minutes. (Don't push yourself for more than 30, though — the idea is to get energized, not exhausted.)
BONUS: Whatever workout you choose, do it outside when possible. Research has shown that an identical workout will yield a more substantial energy payoff when it's done outdoors — "even when the sun isn't shining," says Thomas Plante, professor of psychology at Santa Clara University, who has published several dozen studies on exercise and mood.
FEEL HAPPIER
THE PROBLEM: It's been a couple of weeks, and you can't seem to snap out of this woe-is-me funk.THE FIX: Even short bursts of exercise (again, we're talking 10 minutes) can elevate the serotonin and norepinephrine levels in the brain that perk up your mood, while longer-term workout regimens have proved comparable to prescription antidepressants. One particularly rigorous study, published in the Archives of Internal Medicine, found that people suffering from clinical depression who exercised — walking, jogging, or biking for 30 minutes three times a week — for four months reported increases in happiness and self-esteem in line with those who had been taking Zoloft for the same period. And working out with music or a friend has also been shown to augment the antidepressant effects of exercise. You might want to avoid the gym, though — it's a hotbed of what psychologists call "social comparison." "You can start thinking, These people are more attractive, more fit than I am, and walk out of there more depressed," says Plante.
TRY THIS: Movements that are literally uplifting are most likely to boost your heart rate and your spirits, says Duke, who likes to take clients through a series of jump squats when they're feeling blue. Start in a deep squat position with your arms stretched out in front of your body, then jump as high as you can, reaching up toward the ceiling. "After doing them, it's hard to feel powerless anymore," says Duke. "And using only your own body weight — no machines — improves your sense of self."
Friday, April 12, 2013
How to Get Fit As a Teenager
Teen and preteen years are the years where you
will do most of your growing, so in order to grow into a healthy adult,
you need the right nutrition and the right gear. You've always heard,
"Eat your veggies!" but that old saying is boring. Spice up your diet
and activity by using this article!
Tell your parents that you want to get fit and healthy, and ask if they'll help.
You can do it alone, but any extra support from friends or relatives is
useful. Keep smiling and stay positive! You can even try to get fit
with your friends or family. This can make it easier and definitely more
fun!
- Start an exercise routine. You'll want to start
out small and work your way up. Start going to a gym and, if you're
really determined, get a Personal Trainer. They have you do a physical
test and a written survey and match what you want to gain to your body
type. This may cost a bit though.
- If you're too young to work out in a gym, there's still plenty you can do! Get involved in a sport; soccer, tennis, football, basketball, and roller blading are all fun ways to get and keep yourself fit! Or, start doing push-ups. Do as many as you can every day and keep a log book of records and goals. Try sit-ups, pull-ups, and jumping jacks, too. Go jogging, sprinting, and running as much as possible. If you are getting better at running, maybe you could join the cross country team.
- 4Don't stop once you reach your goal. You have to keep working to stay fit, so form healthy habits that will last you a lifetime!
- 5Get moving. Walk, dance, be active. Thirty minutes, ( three 10 minutes sessions are fine) most days of the week and you will reduce stress, gain energy, and reduce risk for diseases.
- 6If it’s painful, stop. Trust your instincts, they are usually right. If you feel uncharacteristic pain during a move, stop. I’m not talking about the “burn” of exercise, I’m talking a pain that is unusual for what you are doing. Notify your doctor of the problem.
- 7Have fun. If you work out to feel energized or happier you are more likely to stick with it. Those who only do it to look good are less inclined to keep it up.
- 8Get support. Find a friend who has shed pounds and work out with them. You will be likelier to stick with the regime and will have some great support.
- 9Tone up. For some great sexy muscles, do two weight sessions a week, using weights heavy enough so the last two reps feel tough to eke out.
- 10Don’t go crazy. Take two days off a week to recover from your efforts. Let your muscles repair themselves between strength sessions. (Do cardio on these days if you want.)
- 11Ease in. Always start your workout with 5-10 minutes of easy light cardio. Warming up helps prevent injury and can help to maximize the calories burnt during your entire workout.
- 12Do the talk test. If you are working out and you can chat with your workout buddy, but you are too winded to sing, you are working at a perfect moderate pace.
- 13Cool down. If you take the time to taper off your workout with a cooling down stage you will feel less taxed when you are done.
You know you should
do it. And you know why: Exercising -- simply put, moving instead of
sitting -- is critical for safeguarding your health and setting a good
example for your kids. So why does it seem so hard to get yourself
moving?
The truth is: You can. But knowing how and why to exercise isn’t enough.You need to develop the right mind-set to get and stay motivated.
"Change is hard!" says certified health behavior coach Shelly Hoefs, fitness supervisor at the Mutch Women’s Center for Health Enrichment in Sioux Falls, S.D. "When we try to start exercising, we think of all the excuses for not doing it and all the things that have gotten in the way before. Getting fit starts to seem overwhelming. And that makes it feel stressful. Before long, we don’t want to do it anymore."
Here are 5 steps to get you moving in the right direction -- and keep you going.
There are all kinds of benefits to getting fit. Which matters most to you? Something as simple as taking a brisk walk after dinner every night helps to:
These benefits may get you started, but they may not cut it when it comes to keeping you moving day after day, Hanson says. To keep up your motivation to exercise over time, you also need to find your internal motivators. Maybe taking a yoga class leaves you feeling more energized or less stressed. Maybe a run or walk every day helps you let go of stress. Hanson says these are the kind of rewards that are meaningful to you on a personal level and that can help keep you motivated.
The truth is: You can. But knowing how and why to exercise isn’t enough.You need to develop the right mind-set to get and stay motivated.
"Change is hard!" says certified health behavior coach Shelly Hoefs, fitness supervisor at the Mutch Women’s Center for Health Enrichment in Sioux Falls, S.D. "When we try to start exercising, we think of all the excuses for not doing it and all the things that have gotten in the way before. Getting fit starts to seem overwhelming. And that makes it feel stressful. Before long, we don’t want to do it anymore."
Here are 5 steps to get you moving in the right direction -- and keep you going.
1. Find Personal Motivation to Exercise
What you need to get you up off the couch is a reason that's important to you. At first, that may be some external factor, says Cal Hanson, director of the Sanford Wellness Center in Sioux Falls, S.D. It could be a number on the scale that surprises you or your doctor's recommendation that you need to move more to stay healthy.There are all kinds of benefits to getting fit. Which matters most to you? Something as simple as taking a brisk walk after dinner every night helps to:
- control your weight
- strengthen your bones
- enhance your muscles
- reduce your risk for heart disease, type 2 diabetes, and some types of cancer
These benefits may get you started, but they may not cut it when it comes to keeping you moving day after day, Hanson says. To keep up your motivation to exercise over time, you also need to find your internal motivators. Maybe taking a yoga class leaves you feeling more energized or less stressed. Maybe a run or walk every day helps you let go of stress. Hanson says these are the kind of rewards that are meaningful to you on a personal level and that can help keep you motivated.
Did You Read It?
If YES, pick a Fit Sticker
How To Get Motivated to Exercise
Wednesday, April 10, 2013
How to Get Fit
Edited by Malissa, Imperatrix, Ben Rubenstein, Cem and 108 others
While
being fit is a goal we all strive for, it means different things for
different people. It might mean fitting into your "skinny" jeans, being
ready and able to run a marathon, or simply getting your body into a
healthier condition after a health problem. We'll show you some ways you
can get fit, and live your life to the fullest!
Edit Steps
- 1Develop the right attitude. The mind may not be a muscle, but it's still incredibly strong, and can make the difference between succeeding and failing at your goal. Being fit is a marathon, not a sprint, and it requires making changes to your entire lifestyle.
- Don't approach this with the mindset that you can abandon the changes you make as soon as you reach your ideal fitness goal, or you risk slipping into your bad habits again. Being fit should be incorporating things into your life that you can eventually do by second nature—by habit.
- 2Incorporate more physical exercise into your daily routine. By regularly challenging yourself, you keep your physical self "tuned up." If getting fit means losing weight, this will help the pounds melt away—and stay away! If you're training for endurance, this is the way ensure steady improvement.
- Take the subway or bike to work/school instead of driving. If that's not possible, park several blocks away from your office building to force yourself into two 15-minute walks every day. When you go to the grocery store, hardware store, movies, or mall—park at the end of the lot instead of wrangling for a spot near the front door. These small changes definitely make a long-term impact in your fitness.
- Clean your house vigorously. You'd be surprised how physically taxing housework is: dusting your shelves, cleaning your toilets, doing the dishes, mowing the lawn, pulling weeds, and cleaning the garage will definitely give you a workout. Making yourself and your family clean parts of your house on a regular basis (i.e., every week or every other week) will not only create a better environment for you to live in, but also make burning calories, staying flexible, and keeping in shape a much simpler process.
- 3Start an exercise regimen and stick to it. Try running or using the treadmill a set number of days a week, gradually increasing in intensity and/or length of exercise. You could also try purchasing a book that schedule workouts for you, like Five Factor Fitness. Though you should try to tailor your workouts to your own style as much as possible, the two areas of fitness that everyone should address are strength training and cardio:
- Building muscle through strength-training will not only increase your strength and tone, but also increase your metabolism, as muscular people have been shown to burn more calories even when they’re at rest.[1] If going to the gym isn’t for you, try strength-training at home.
- Cardio workouts improve circulation and endurance. Good cardiovascular health is not only good for heart health and blood pressure, it has even been linked to a decreased risk of Alzheimer’s Disease.[2] Doing interval training (i.e. alternating between low- and high-intensity activity) has been shown to be a an especially fast and effective way to improve heart health and endurance.[3]
- Note: anyone over the age of 60 or who has heart disease, high blood pressure, or arthritis should consult a doctor before attempting interval training.
- 4Switch things up. Any physical activity that takes a bit of effort will help you get fit, but it's important to remember that variety is the spice of life—and of physical fitness! More importantly, as your body gets comfortable performing a certain activity, it learns to do it more efficiently, making it easy for you to plateau in your workouts. Keep both your body and your mind guessing by enjoying a diversity of activities and having fun:
- Dance for exercise. Anything from ballet dance to breakdancing or even jump style will increase your fitness if you stick with it.
- Jump in the pool. It doesn't matter if you're treading water, dog paddling, or mastering the butterfly stroke. Swimming is a good form of exercise that can be fun, too.
- Walk the dog. Your dog, the neighbor's dog, your girlfriend's sister's cousin's dog...it doesn't matter. If you don't have a dog, go to a dog park and play with someone else's dog. You meet good people, you get exercise, you socialize, and you can snuggle a puppy while you’re at it!
- 5Keep track of your progress and be proud of minor improvements. Don't be discouraged if you stop losing weight or if you have a few setbacks; remember that overall, you've put yourself on an upward trajectory and that's definitely something to be proud of.
- Don't think that just because you have one setback, you may as well
scrap it all and give up for the day. There's a big difference between
consuming 500 calories and 1000 calories of junk food, so keep yourself
motivated towards progress.
- Don't think that just because you have one setback, you may as well
scrap it all and give up for the day. There's a big difference between
consuming 500 calories and 1000 calories of junk food, so keep yourself
motivated towards progress.
- 6Give your body fuel. As you become more active, you'll need more food, but not just any food—you need healthy, energy-laden food that'll jump-start the next phase of your day, not weigh it down. Learn how to eat healthfully and drink more water.
- Learn to eat right. Start by switching to whole grain. It's healthy and delicious. It might not be what you're used to, but you'll enjoy the richer, nuttier flavors. Cut out unhealthy snacks and replace them with fruits and vegetables. The high fiber and water content will make you feel full, and the high vitamin and mineral content will nourish your body naturally.[4]
- Drink 8-10 glasses of water each day. It keeps you hydrated, promoting optimal metabolic activity.[5] Moreover, water takes up a great volume in your stomach, so you will feel fuller without having consumed many snacks or meals. This is a great tool to keep off the excessive calories that you don't really need, but consume due to psychological eating or not knowing your satiety levels.
- Carry a metal water bottle around with you at all times. You'll be surprised how easy it is to get in your recommended 64-80 oz. of water each day. It's also cheaper than purchasing drinks whenever you get thirsty, and better for the environment.
- Eat foods with a low glycemic index.
These are foods that take longer for your body to digest and convert
into energy, so you will feel fuller throughout the day with a smaller
number of calories. Moreover, you avoid the "sugar rush" that comes as a
result of eating foods with a high glycemic index, getting a nice boost
of sustained energy throughout the day instead. This will keep you
uplifted whether you're doing work or exercising.
- 7Keep your house stocked with the right food. Purchase the healthy fruits, vegetables, whole grains, soups, etc. that you want yourself to eat, and keep the junk out of your cupboards so you won't be tempted. It's not bad to indulge once in awhile, but it's too easy to do so if you keep your house full of unhealthy treats. Instead, the best litmus test for your true desire to indulge is if you're willing to make the trip to the bakery or supermarket to purchase it. (Even better, make that trip on foot or by bike, if possible!)
- Before you indulge, drink two 8 oz. glasses of water. If you still
want the treat after that, go for it. Sometimes our brain confuses our
hunger or cravings for food with thirst. Water, surprisingly, is one of
the best cure of cravings.
- Before you indulge, drink two 8 oz. glasses of water. If you still
want the treat after that, go for it. Sometimes our brain confuses our
hunger or cravings for food with thirst. Water, surprisingly, is one of
the best cure of cravings.
- 8Let your body rest. When you're giving your body a run for its money with varied physical activities, you also need to let it recover and renew by getting a sufficient amount of sleep. Determine how many hours of sleep you need in order to feel refreshed in the morning, then discipline yourself to wake up and go to bed at the same times on a daily basis.
- Not getting enough sleep also comes at a huge expense to your immune system. You're much more likely to get sick if you don't give your body the energy or time to fight against infectious viruses and bacteria, and you'll take longer to recover from common conditions like a cold.
- Sleeping too little has also been linked to overeating.[6] Be sure that you don’t deprive your body of sleep energy or you will make it up in calories.
- 9Get a check-up. To stay fit in the long run, you should perform regular maintenance on your body, just as you would with a car. Take yourself to the doctor and dentist regularly to make sure everything is running smoothly on the inside and to prevent any potential problems from arising.
Edit Video
Edit Tips
- If you are overweight, start with something simple like jogging 5 minutes everyday. The next week, go 10 minutes a day. Continue increasing your output until you establish a solid routine.
- The benefits of a healthy lifestyle and physical fitness are easy to obtain with a small amount of know-how and a serious commitment. If you have decided that you're going to work out, you have to follow through, and not look for excuses to ignore the routine.
- Once you have gotten to your desired fitness, continue the steps that got you there. Wellness is a lifestyle, not a prize.
- If necessary, have a serious "heart-to-heart" with your loved ones. Explain to each and every one of them that you want to be there for them for many healthy years to come. If they don't happen to share your fitness ambitions, ask them to at least respect your will to get fit, so that you can enjoy a healthy way of living.
- Try to avoid unhealthy snacks but once in a while you can eat a little something.
- Stay motivated, If you don't, you'll eventually give up.
- Have a friends come workout with you and have a little friendly competition.
- Don't give up.
Edit Warnings
- Many people like to jog, but jogging can be potentially dangerous with an abnormal weight or unhealthy joints. Listen to your body and do not overload it if you don't know what are you doing. Exercise caution: did you know that high-impact aerobics multiply your body weight up to eight times on your weight bearing joints? For example, if you weigh 150Lbs, you put up to 1200Lbs on your knees and ankles every time you step.
Edit Related wikiHows
Edit Sources and Citations
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