February 2013 Archives

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You don’t have to spend hours in a gym to become physically fit. This article features tips that will help you get fit, whether you are at the gym or somewhere else.

Take your children outside to play and you will benefit from a wonderful workout. Stay active by doing fun things with your family. You will benefit as much as your children from activities that get you moving.

Integrating a variety of activities into your routine will get you the best results for your hard work. If a person does walking on the treadmill, they are able to run in their neighborhood.


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Most people consider whole grains to be merely breakfast foods. Yet there are a lot more foods such as barley and brown rice that are whole grain foods as well. You can use these things in stir fries, soups and a number of other dishes. You will be more apt to eat whole grains this way.

It’s a good idea to get at least 30 minutes of cardiovascular exercise every day. Not only will this lead to weight loss, but it will strengthen your muscles, including your heart, as well as improve your overall health. However, you need to remember that your body will need time to recover after each session. If you exercise for longer, your body will need longer to recover.

Try scheduling a time to exercise to avoid making excuses not to do it at all. This will also help you to reduce excuses for not working out. More than likely, you could have fit it in, but chose not too.

If you wish to get better at putting, aim about 17 inches past where the hole is for putts that are straight on. This is because those 17 inches around the cup have no footprints.

Don’t eat directly before working out. The food you eat will not settle correctly if you eat before or while you are exercising. You may end up feeling nauseated, throwing up your food and/or experiencing diarrhea later on. Eat something light or drink water before you work out.

During your workouts, remember to exhale when you finish a repetition; don’t hold your breath. This give your body more energy as you take in more air after each exhale.

Pre-pay your trainer. This practice increases the likelihood that you will actually show up for your workouts. The reason for this is because you will waste your money by not completing them. You want to get the most out of your hard earned money, this is why paying things off beforehand works.

If you would like to run like a champion, think about working out like the Kenyan’s do. Kenyan runners begin their training with a slow run for one third of the total running time.

A fit lifestyle might feel challenging, but it is also quite enjoyable. In order to add more interest to your workout routine, try incorporating some of the tips detailed in this article. Look at fitness as a day to day activity. Optimizing your fitness efforts whenever and wherever possible can really speed the weight loss process.

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Golf Conditioning Myths

Golf conditioning is here and now! Golf has always been viewed as a game of leisure. But today’s golfer is leaner, stronger, and fitter. Until the last few years, golfers didn’t know how to go about incorporating exercise or, specifically, a golf conditioning program.

Tip: To improve the quality and power of your swing, you must work to ensure that your arms are flexible and strong. To maintain arms with these qualities, you should workout often, relax when you should, and enjoy a massage when you get the chance.

They have had a vision of going into the local gym and being intimidated by the “muscle heads.” It can also be overwhelming to decide what plan of action to take and if it will be worth the time and effort. I have listed three myths about strength training for golf and the truths about them as well.

“I will bulk up too much and that will hinder my golf swing.”


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Tip: If you consistently see your golf shots go right, you’re probably sliding your body left in the middle of your swing. When you make your downswing, work on releasing your hands to the ball a little faster.

Golf conditioning specific for golf will not result in muscle gain that will alter your swing mechanics. To increase muscle size, involves lifting increasingly heavier weights with lower repetitions, increasing your calorie intake dramatically, and spending a couple of hours per day lifting weights.

Tip: When looking at used clubs, you must look at the head. Shiny spots tend to mean the club is overused and worn.

A golf conditioning program incorporates moderate weight, with medium (12-15) repetitions, and in a time frame of 30-45 minutes. This type of program is designed to improve your golf specific strength and endurance, not build muscle.

“I will lose flexibility if I lift weights.”

Tip: Spend some time practicing at the range to improve your swing. You should be able to shift your weight, and avoid leaning backwards after the impact.

In fact, the opposite is true! Weak muscles are also tight muscles. When you do resistance training, you are increasing blood flow, working through a functional range of motion specific to golf, and strengthening the tendons and ligaments in every joint of your body. In conjunction with a stretching program, strength training will improve flexibility, not hinder it.

“Weight training will cause me to lose feel.”

Tip: During a putt, position your left hand so that it’s in front of the ball when you address it. Putt the ball, keeping your hands steadily in this position as you follow through.

By strengthening your muscles specific to golf, you will have better control of your body. A sport specific program trains your body specifically for your golf game. When you improve functional strength, you have more control and balance, which will improve your feel. Strength training involves body awareness, muscular control, and coordination. These are all key elements for enhanced golf.

Tip: Don’t stand or hold your club in an unnatural position. If it feels uncomfortable, you probably won’t be able to play well.

So in summary, golf conditioning can be done when you are in your early teens (with supervision), or into your late 80’s. I have personally worked with people in there 70’s and 80’s who increased their strength 100%. This was partly due to the initial level of fitness being so low.

My point is, that it is never too late to start. Search out a fitness professional or golf conditioning specialist to design a golf specific program and you will play better than you ever imagined! Start now on your golf conditioning program!

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What Is Power Yoga To The World Of Fitness

The world of fitness centers and wellness has a new favorite : Power Yoga. The name yoga associates it right away to the eastern philosophy of spirituality, discipline and chanting which to other people indicates rigidity. However, power yoga hold so much more. It is not the same as the classical yoga that it is being equated to. So, what is power yoga and why is it making waves in gyms and fitness centers around the world?

To those who want to know what is power yoga all about, has to understand that it is truly derived from the traditional yoga. Specifically, its asanas (poses) are patterned from Ashtanga and Vinyasa styles of yoga. During the mid 1900, American yoga enthusiasts named Beryl Bender Birch and Bryan Kest, who both learned Ashtanga from master Sri K Patthabi Jois, introduced the modern version of yoga to America. It is an active version of the gentle movements and meditation of classical yoga, it also has the flowing style. They called it power yoga to emphasize its fitness-based approach. It was developed to promote its benefits to the west. Aside from its benefits ranging from enhancing strength and flexibility it also has meditation and spirituality to generate.


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What is power yoga as well as how the benefits come to be? Unlike Ashtanga from which it was patterned from, it does not follow a specific set of poses. Hence, every power yoga class can be different from the others. The asanas are varying depending on the level of fitness of the students and the tempo of their power yoga music, another western addition. However, regardless of their class or fitness levels, all routines are graduated so that as one has to master one level then move to the next. This ensures that the students are challenged when they reach for perfection. That is why diligence and dedication, the objectives of strength, flexibility and stamina are gained as well as balance, harmony, discipline and focus.

What is power yoga to its students and disciples from all over the world? Power yoga is basically about physical discipline, clearing the mind and living a well balanced life where there is balance and harmony.

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Tight Abs

If you really want to have a well shaped body it’s quite important that you have tight abs. People basically have become slaves of their own abs and spend hours on the newest and costliest exercise machines hoping to get those great looking tight abs that seem to elude them for months or years.

What many have probably not realized is that it’s not just a matter of tiring yourself out doing the hardest workouts out there. You need to strike a balance between the correct diet and the good workout if you are to get the tight abs that you have always wanted. Having a healthy diet would mean cutting down a lot on starchy foods and replacing them with foods that contain more proteins. Eating smaller meals more regularly could help you in improving your metabolism and would ultimately help you to get tight abs. It might however take quite a bit of time and you would have to have patience and dedication.

Tip: You may need a personal trainer at first because you may not have the self-control to push through your first couple of workouts. If a trainer is good, he will be able to show you how to do certain exercises, help you make goals and recommend a good fitness program for you.


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It’s quite unfortunate that most people put more emphasis on the length of their workouts rather than the intensity of each exercise. In order to get tight abs you would have to put more emphasis on the quality and intensity of your workout and not just concentrate on its length. You could get plenty of material including various CD’s with videos that could help you to achieve your target but the advice of a true professional could help you a lot more to get the kind of tight abs that you might have in mind.

Most people get carried away by those advertisements and TV shows and try to get abs that look like that of some celebrity. You might succeed in getting tight abs but there is no guarantee whatsoever that your body will end up like that of someone else’s. Dealing with all these myths, misconceptions and fads regarding tight abs might be the biggest obstacle in getting such abs yourself. There are so many opinions and theories out there that could confuse you. Try always to use proven methods when it comes to getting tight abs or even anything else for that matter.

Reading about how other people managed to get the kind of abs that you want, through all those blogs and articles might help to some extent but some of them are obviously written by those promoting certain products and some of them are quite incorrect. Follow a correct method and you would get tight abs soon enough.

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If altering your body for the better is something that appeals to you, look no further for advice about how to begin. All you need is a bit of motivation and some good information. Apply the advice offered below, and get started on your journey towards improved fitness.


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After your exercise routine, try drinking milk. This tasty dairy beverage can give you the correct amount of protein. Animals that are still growing need milk to help them get bigger and stronger; it has good fat and protein in it. These nutrients can help you increase your body mass as well.

Simple push-ups can actually tone your triceps. Rather than doing regular push-ups, you can spot-tone the triceps by rotating your hands inward 45 degrees; your fingertips should be facing those of the opposite hand.

Exercise needs to be a top priority. You place great importance on so many things in your daily routine already, just ad exercising to this list. Set aside time for your workouts, and add them to your daily list to be checked off at the end of each day. You need some form of exercise everyday, and this method helps to ensure that happens.

Listen to your body when it tells you that it is time to rest. Trainers often suggest you rest between sets or during a change of exercise. However, your body will let you know when it needs a break more accurately than the trainers will. When your body says you need to rest, do it! If you don’t, you may get injured.

Eating yogurt regularly provides a great boost to your health. Among other benefits, yogurt helps with digestion. Yogurt also contains high levels of protein and calcium. People who eat dairy have proven to have better overall health, so make sure you are getting as much dairy as your body needs.

Doing Wall Sits

A simple and speedy way to increase your leg strength by doing wall sits. When doing wall sits, make sure you have an empty wall, with nothing too close to your body. Maintain a distance of a foot and a half, turned away from the wall. You need to lean back and bend your knees against the wall. Make sure that you keep bending your knees until you are in the sitting position and you thighs become parallel to the floor. Stay in this position for as long as you can maintain it.

Icing is critical when you sprain a muscle. It will help minimize the redness and swelling. Ensure that the area has good blood flow by elevating the sprained area. Never put ice on bare skin, as it can cause damage. Always wrap it in cloth or a towel first.

It is vital to wear the right type of shoes designed for your specific workouts. Wearing inappropriate shoes can cause injury.

Get your whole family involved in the fitness fun. Take turns choosing an exercise routine that everyone can do together. Keep a log of everyone’s daily fitness activities to track who is accomplishing what. Make sure the activity is a fun one when you are doing it with your family.

If a single portion of your body has less strength than others, try to do exercises meant to work that area harder first. You will get the best work out this way instead of getting tired.

Reward Yourself

Reward yourself for achieving your goals. When you meet your goals, reward yourself. This is a wonderful way to stay on track and monitor your progress.

When you get into fitness, be sure to set up a check-up with a physician before doing a rigorous workout. Your doctor’s advice can be crucial, particularly if maintaining your health will be a challenge for you. No matter how close you are to achieving your goal, your doctor can provide you with valuable advice.

After learning all of this, you’re probably feeling a little more confident about starting to get into shape. If you really want to be fit you need to know the right strategies, and actually implement them in your everyday life.

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Walking Fitness For Weight Loss

Feel down in the dumps lately; no energy? Are your self-esteem dropping and your cloths not fitting as they use to? Weight loss can help. You get rid pounds when you walk to fitness, making you much healthier and happier.

Walking fitness can help. You lose weight sometimes without changing your diet. Maintain a good diet. Watch the calorie intake since it is a good start but walking will give you boost to keep going. You’ll see a difference soon after starting your new program.

When losing weight through activities like walking you need to make it a habit on a daily basis 365 days a year. Change your attitude and put walking into your daily plans the same as going to bed at night.

Tip: To improve your golf putt, aim for a distance of about 17 inches beyond the hole. This is because those 17 inches around the cup have no footprints.


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Losing weight and walking will boost up your metabolism and change you to having a positive lifestyle. Think positive and don’t expect changes over night. Your weight gain didn’t happen over night and it isn’t going to go away overnight. You want to lose it slowly. Don’t stop your walking program. Look back at your progress as you move ahead.

Make yourself a walking journal on a daily basis. Write down your plans and goals first. Do your plan on a slow basis not all at one time. You don’t want to go to fast and jump into it making you sore and stiff from using muscles that you haven’t used in a long time.

Once you’ve set a plan and the goals your wanting; go for it and start walking. It is how far and fast you walk at first it is how long you walk at a steady pace. In addition, remember do it everyday no matter what the weather is like; inside our out just walk.

Tip: Work out at your residence. Many exercises can be accomplished at your home, including push-ups, pull-ups, crunches, lunges, and squats.

When writing down your plans and have started walking everyday for awhile add a 4 minutes stretch time to the end of your walking time. As you start, walking for a longer time your muscles and joints will start to get stronger and they need a cool down time to keep the range in motion in your arms and legs especially.

As you continue to walk longer periods of time and have been doing your stretches afterwards add a 2 minute time for warm ups. Move your ankles around and do some bending to warm up the muscles and joints in your legs. Move your arms around too letting them warm up as well. This gets your blood flowing and it will make your muscles less apt to injury yourself while walking further and further.

Set your goal to keep increasing your walk time up to 60 twice a week to build up strength and weight loss. Keep walking some everyday though the more walking you do the more calories burned.

Your goal for walking is to not hurt but to feel good and healthier.

Plan some hiking trips to add to your walking to fitness program. Once you’ve built yourself up to, the two 60 walking days you need to do more yet to get rid of more calories. On your hiking trips go different places and make them fun and a challenge along the way. Find some hills to explore along your trip. Try taking making your hiking trip to last ½ day at least. Take along a group of people and have a picnic while you having fun.

Make your walking program fun and enjoyable as often as you can.

You have several options in walking fitness. Set up the program that works best for you so that you will stick to the plan.

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How Important Is A Golf Fitness Program

A golf fitness program can make the difference between you optimizing your golf potential or playing the same frustrating golf you may be used to playing.

It’s no secret that the body swings the club and plays the game…so why wouldn’t you consider a golf fitness program to play your best?

A golf fitness program consists of strength, flexibility, endurance and even nutrition. But the big difference is making your golf fitness program as golf-specific as you can.

How do you do that?

Tip: So, you found the sand trap. Be considerate to the next golfer! Be sure to clean up the area after you have taken your swing from a sand trap so there are no craters left behind.

First off…just take a look at the position your body is in during the golf swing. It’s “on your feet” and in golf posture (bent at the waste, knees flexed, upper back fairly straight, ankles flexed, etc…).

Can you now see how any “physical limitation” you have will dramatically affect your ability to make a sound, repeatable golf swing?


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Tip: The best way to improve your overall golf game is to improve your stance. Your position plays a large role in the distance that your shot will achieve.

So the answer is definitely starting a golf fitness program. It’s not as intimidating as you may think. It doesn’t take going to a gym. It doesn’t involve lifting heavy weights and really killing yourself. It doesn’t involve 2 hours every day of the week either.

Tip: Make sure your grip is neither too loose nor too tight. Your shots will drift to the right if you grip the golf club tightly.

A golf fitness program can be as simple as using a pair of hand weights (dumbbells), an exercise ball and exercise tubing. All very inexpensive, portable and perfect for your home or even your office.

Tip: Look for the “sweet spot” of your golf club. This refers to a point on the club that should be ideally meeting the ball for the most accuracy and speed.

You can take your exercise tubing, attach it to a door and make downswings every day of the week. This is a great exercise to sneak in at your office that will have a direct impact on the power you produce through impact.

Tip: If you fail to distribute your weight properly when swinging the ball, resulting in your center of gravity being off when you hit the ball, think more like a baseball player when practicing at the driving range. By practicing this method you’ll be better able to feel how your body must shift as you swing your club, because you are lifting the front foot a bit during the backswing and then stepping down near the completion of the swing.

Designing a “complete golf fitness program” will take a little more creativity. I would strongly recommend pursuing a qualified golf fitness trainer to put together a complete golf fitness program that addresses your specific physical limitations.

Tip: Wriggle your toes around a bit when you are in your golf stance. If your feet are easy to move, you’re leaning too far from the ball.

You don’t want to waste your time on exercises and stretches you don’t need to do. You want to focus on a balanced golf fitness program that will improve your weaknesses.

Tip: If you are shopping for a new set of clubs, it may be helpful to consult a more experienced golfer or pro shop employee. This is something you should know because a professional will be able to aid you in club selection and will know what types have been created lately.

You will be amazed how quickly your game will turn around. I’ve worked with golfers who have seen improvements in a matter of days! Literally! Their fitness had declined so much they couldn’t even get the ball airborne off the tee and within days were hitting it dozens of yards further.

What a joy to hear stories like that!

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