April 2013 Archives


A Few Tips To Make Your Fitness Program More Interesting

Are you satisfied with your current fitness program? If you are not getting the results you always wanted, you should look for ways to make your fitness program more efficient. Keep reading to learn more about the different methods you can use to make your current program more efficient.

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Tip: Keep your rpms under 110 and above 80 to optimize your bicycling experience. The faster you ride the less strain your knees will be under.

It is very important to keep challenging yourself with new goals. If you can easily meet your weekly or monthly goals, it is time to raise the bar. Plan on losing more weight than usual or building more muscle mass. You could also give yourself shorter deadlines for the same goals. You will have to make changes to your workout routines to meet your new goals or look for ways to make your fitness program more efficient. Consider hiring a personal trainer to help you improve your fitness program if you are not sure what to do.

Tip: If you are working out with a padded bench then be sure to check the quality of the padding before you begin. You can do this by pressing on the cushion to assess its ability to support you.

Make your fitness program more interesting by adding some new activities to your usual routines. You can keep adding new exercises to challenge yourself but your fitness program will be more interesting if you are having fun or acquiring new skills. Join a gym and sign up for the different classes they offer to learn a martial art, practice some aerobic exercises or learn how to dance. You can also learn a new activity by yourself at home if you have access to quality tutorials.

Tip: Do not bounce when stretching. This usually puts undo strain on your muscles.

If you enjoy competition, find out about local clubs or teams you can join. You could for instance join a softball league to work on your cardio while having fun and competing. Fighting sports are another good option you should explore; it will be easier to stay motivated and workout regularly if you are training for a fight. If there are few options in your area, talk to the people at your local gym to see if they would be interested in starting a league or meeting for friendly football games once in a while.

Tip: Bring your pet along with you when you work out. Pets need to stay active, too.

Find people who have a similar fitness program and work out with them. You should be able to make new friends at your local gym but you should not hesitate to ask neighbors and even colleagues if they work out. Find people who enjoy the same activities as you and plan on working out together at least once a week. Working out with someone else will allow you to try some new exercises, such as sparring if you practice a martial art or lifting heavier weights while having someone secure the weights for you if you want to build muscle mass. Find someone you get along with and ask if they would like to engage in a friendly competition to see who can lose the most weight or build the most muscle mass if competition helps you stay motivated.

These tips will help you improve your fitness program and get better results. You should apply them one at a time to see how efficient these different changes really are.

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Home Fitness

Across the country, people spend tons of money every year on gym memberships and workout equipment. It may seem like if you cannot afford a gym membership that you will not be able to meet your workout goals, but that is not the case. You can exercise at home, and you do not even need fancy equipment to do it.

Tip: Get the assistance of a dietician for your diet. It’s not too hard to cut unhealthy foods out of your diet, but are you sure you know how to properly integrate your diet with your exercise routine? A dietitian will help you figure out how much you’ll need in the way of extra calories because you’ll be more active.

Before you start a home workout routine, you will need to find a way to keep yourself motivated. If you go to a gym, you are going to workout. However, if you come home from work, it is very easy just to sit on the couch and watch TV instead. Decide what will help you stay on track. Try scheduling your workout in your calendar at a specific time, or setting goals with friends or family that will help you stay accountable.

Tip: A treadmill, whether at home or in a gym, is great. However, running out in the fresh air is even better.

Once you have a basic plan, you need to set more specific goals. Decide what kind of exercise you are going to do, how long you are going do do it, and how often you are going to do it. Write your goals down. Make your goals simple and easy to follow. Don’t try to turn yourself into a workout guru overnight. If you want the best results in the long term, you will make your goals small so that you can stick to them. It wont help to set huge goals that make you frustrated and give up altogether.

Tip: If you choose an exercise program that works on your muscles and increases flexibility, you will notice an increase in your physical fitness in no time. Find some exercise classes in your region.

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You might have the determination and motivation to get started but not know what kinds of exercise you can do at home. If you like to be outside, consider walking, jogging or biking. Also, in many cities in the summer you can take free yoga classes in various parks. If you prefer to exercise inside, consider doing your basic push ups, sit ups, jumping jacks, or jump rope. Other options are pilates mat exercises, yoga, dancing or tai chi. If you are having trouble figuring out what to do, try using workout videos. You can order them online, or if you do not want to spend the money, there are many free workout videos online or you can get apps on your smart phone. If you can afford it, consider making a single appointment with a personal trainer or taking a class in the form of exercise you chose so that you can get some tips on alignment and safety.

Tip: Lift less weight at increased speeds if you want to build strength. Doing this means your muscles have to exert more force than using weightier equipment at slower velocities.

If you are used to working in the weight room at the gym, you can continue your resistance training at home. You wont even need to buy a full set of weights. Your body can provide most of the weight you need for resistance training, but you can purchase a few dumbbells or resistance bands if you want to add an even greater challenge. If you are just beginning but are interested in building muscle, it is highly advisable to start using just your body weight or very light weights. It is easy to injure yourself by exercising using too much weight too soon.

You can get a great workout from going to the gym or attending various fitness classes, but those aren’t the only ways to get into shape. You can do almost any form of exercising without a gym and with very minimal equipment. All you need is some workout clothes and maybe a mat, and you can get started!

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In Home Golf Fitness Is Easy And Convenient

In home golf fitness can be more effective than belonging to a gym, paying monthly dues, and dealing with all the “muscle-heads”. Many golfers think they need fancy golf fitness equipment or a gym membership to be successful with their golf improvement program.

Not so!

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Tip: You need to find out how to correctly grip your club when you are learning how to play golf. A common mistake many players make is thinking that a harder club grip means they can power the ball farther down the fairway.

I have designed all the programs in my membership sites, dvds, manual and ebook to utilize minimal equipment in the convenience of your home. Many of my customers and members have been shocked at their results with in home golf fitness equipment as simple as exercise tubing, a stability ball and hand weights.

That’s it!

Tip: So, your ball has landed in the sand; therefore, you should be courteous to the golfers who are behind you! Try to take some time to rake up the area that you took the swing at. The footprints and spots that you leave are disastrous for those playing after you.

For all of a “one-time” cost of under $60 you can have your total “in home” golf fitness gym. I’ve now eliminated the reason (excuse) that you need to belong to a gym or spend hundreds of dollars in equipment.

Tip: If possible, watch and golf with stronger players to observe their technique. Even though you will feel the sting of losing, the game will be a learning experience for you.

I’ve also eliminated the reason (excuse) that you have no time. All the programs I’m referring to are to be done in the convenience of your home saving you hours per week. This includes the time it takes to commute the gym; getting showered; and the time it takes to get back to where you need to be.

Tip: Regardless of whether you are in a rush to make your tee time, try to squeeze in a few shots at the range before heading to the first tee. These practice shots help so you don’t get off to a cold start.

Coming up with golf fitness programs using just the above equipment can be fun, challenging and reduce boredom. The programs I design incorporate both strength and stretching within the same program, saving you even more time and killing two birds with one stone.

Tip: Be certain to properly line your feet up. This will help you improve your swing.

More and more golfers are realizing they can do almost as much with in home golf fitness programs as they can in a crowded gym…with all the privacy they want.

Tip: One unavoidable part of golf is that your ball will frequently get lost. If you ever invest in an expensive golf ball set, consider saving the balls for important competitions, or for impressing business associates on company golf trips.

I have always said that exercises done on a machine in a gym that isolate one muscle group while sitting is the farthest thing from a golf-specific exercise. Golf utilizes every major muscle group in the body, and in a sequential movement pattern. Sitting in a machine will not improve your body for golf.

Tip: When standing over the ball, make sure you take a nice deep breath. This will eliminate stress and help you concentrate on hitting the ball.

The beauty of hand weights, tubing and balls is the ability to put your body in the exact same positions you’re in for your golf swing. The more exercises you can do that simulate your golf swing, the bigger the benefit will be.

Tip: Consider stepping into the swing if you find that you are having trouble adjusting your weight during your downswing. If you will lift your forward foot slightly on the backswing, then step back as you make the shot, you will be able to feel the way in which your body must transfer its weight forward as you swing.

You will also be more apt to stick with it when you realize it will definitely improve your golf swing power and distance. Linking golf and fitness creates a commitment level that’s not there with general (gym) fitness programs. Knowing your in home golf fitness program will help you play better and also feel better is a motivating factor.

When you get that itch to improve your game through fitness, don’t think you need to join a gym. All you need is a little bit of space in your living room to start your in home golf fitness program.

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Looking great is something everyone wants, but the majority of people are not willing to dedicate themselves to the time, effort and work involved in getting a great body. You, on the other hand, are so determined to get your body in shape that you’ve searched out information, which is a great first step! Read on to find easy ideas, to build muscle in no time at all.

For optimum muscle gain, it is advantageous to use a supplement called creatine. You can gain between five and ten pounds of muscle in just a few weeks of creatine usage because it facilitates longer, more intense workouts. Before you begin working out, take anywhere from three to up to five grams and take the same amount again after working out.

Try out an exercise called “the farmer’s walk”. This exercise is simple.

While you are doing a weight training workout, be sure you are training to failure on that last set. If you don’t reach the point where the muscle group(s) you are targeting literally cannot finish the rep, you probably will not trigger the mechanisms that really contribute to muscle growth. If you cannot go on, stop, or you may hurt yourself.

Always maintain the correct form. Lifting weights with improper form is likely to cause injury and is an ineffective way to build muscle. Anytime you start a new exercise, do it with a mirror nearby initially so you can confirm that your form is proper and sound.

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Do not become too dependent on supplements. Supplements are a big help when you are starting any bodybuilding regimen. However, they should not replace proper nutrition. The term supplement suggests they should be taken in addition to a healthy diet. It is recommended that supplements should be kept to a minimum.

A common mistake people make when working out is focusing on speed rather than technique. Instead of trying to squeeze in as many reps as possible, focus instead on completing your reps slowly and correctly.

Keep track of your own personal records for weight lifting. Gradually increase the weight you use to help you reach your desired goal. You can set another goal for the reps you do at a particular weight. This would be like having a competition with yourself, which would make your weekly workouts more exciting.

When you are working on weight training, it is vital to keep a journal tracking your training regimen. This is important to know what you’re progress is if you’re trying to build muscle. The easiest method for recording this information is an exercise journal. Record every exercise, along with how many reps you do, after each workout. This helps to track progress and serve as motivation, as well.

Vegetables offer many benefits when you are building muscle. Avoid concentrating solely on carbs and protein; do not forget your veggies. There are many nutrients in vegetables that can’t be found in some foods with high protein. Further, they are wonderful sources of fiber. Fiber allows the body to use protein effectively.

Research whether you are using the best exercises for increasing muscle mass. There are many different exercises that work on varied parts of muscle building, including toning and conditioning.

This article should have shown you that gaining muscle and looking good isn’t some huge ordeal. Although it does take a bit of hard work, the material you learned here should put you on path to weight training so you can feel really good.

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How To Start Running

Thousands of people run for sport, as a hobby, and to get fit. Unlike many other fitness routines and plans, which require a large start up investment, running is very inexpensive. Getting fit and toned can be as simple as running around your block. Running builds muscle, increases endurance, and boosts your overall health. By following these simple tips, you can ensure that your running career starts off great–and that you begin to lose weight on your terms.

Tip: Keep a daily record of everything that you do. You should write down the food you eat, drinks you consume, and what exercises you do.

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Buy a good pair of running shoes. Though you shouldn’t select shoes from the bottom of the barrel (shoes that have been pre-worn by someone else, lack arch support, or are made of cheap materials), you need not buy a pair of shoes over $135. In fact, many perfectly acceptable running shoes can be purchased for around $60 dollars form discount retailers or while on sale or clearance.

Tip: An excellent tip for improving your health is eliminating refined sugar from your diet. If you are a sugar addict, then you are probably a person who regularly drinks sodas.

Buy clothing that is designed for running. These clothes are bright, reflective, and prevent chaffing. For women, they may also offer support in the breast area. Both men and women may find that they enjoy compression shorts, and so those are a good investment. In addition, a simple pack of sweat socks can be all you need to get started in your running career.

Tip: When you are running uphill, always keep your chin up and focus your eyes on the hilltop. This opens up your airway and makes breathing (and running) much easier.

Find a safe route. If you are planning to run at night, pick a safe route in developed areas with a lot of traffic. This route should be one that contains a lot of lighting, and does not stray too far from where people naturally are at night. If you plan to run during the day, any route will do. However, if it is hunting season where you live, be sure to wear bright colors if you intend to run through the woods.

Tip: When riding a mountain bike, leaning forward increase your momentum when biking uphill. This makes the weight distribute more evenly, and puts pressure on the front wheel.

Determine the distance of the route using map applications or running applications so you can determine how far you are going to be running before you actually start. This can prevent you getting lost and exhausted somewhere strange. If you run close to home, you can easily get back if you get injured or fatigued.

Tip: A great fitness tip to help you build up your calf muscles, is to start doing donkey calf raises. Donkey calf raises can be a great way to build up your calf muscles.

Run the route, and time how long it takes you to run the entire route. In your beginning run, it is important to finish the run, not to see how fast you can do it. This means that, even if you have to slow to a very slow trot that can be passed by people walking, that you move in a slow trot, so long as you finish the route.

Tip: Find a local place that allows you to access exercise machines. Companies often give workers incentives by providing gym memberships at no cost.

Keep a log of each time you run the same route. Only run about five to six days a week, and give your body time to rest on the seventh day. Each day you run the route, mark down the time on a calendar or chart. This will motivate you to keep running, as the calendar fills with lower and lower times.

Tip: Alternate crunches and sit ups. This value of this particular exercise has been underestimated in recent years.

Each time you run, try to beat the previous time you ran the route in. Know that you will not always be able to beat your previous times, but that each time you do beat it, you are closer and closer to being a fast, efficient runner. Note that each time your time gets faster, it denotes that you are getting fitter.

Running is a great form of exercising. By following these simple tips, you can get involved in running without much of a start up investment.

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How To Be Safe While Working Out

Many people, of every age and gender, try to lose weight and get fit each year. This poses a lot of safety concerns, particularly for people who are older and less limber. Fitness is important for everyone, in order to keep their health in check. However, it should be done safely to prevent health risks. By following these simple and effective tips, you can exercise safely, while also avoiding injury.

Tip: Try replacing your office chair with a stability ball. Sitting on one of these balls helps you tone your abs and core muscles as you constantly use them to maintain posture and balance.

Only do weight training three times a week, or less frequently than that. Doing too much weight training does not give the muscles time to heal and build up, and results instead in injury. To prevent this, be careful to only do weight training for three days a week, and ensure that they are not consecutive days.

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Tip: There are still a lot of benefits to older exercises that focus on strengthening you core. Strengthening your core muscles through sit-ups improves not only your back and abdominal muscles, but increases your ability to perform other exercises more effectively.

Exercise under supervision. If you are working out at a gym, this should be very simple, as there are likely supervisors, trainers, and other people working out constantly. If you are alone at home and considering working out, call or text someone to let them know you’ll be working out, and that if you don’t call back by a certain time that they should check in on you.

Tip: When doing bench presses, you can increase the effectiveness of the exercise by squeezing the bar inward while performing them. This allows you to workout your chest more and will result in a better workout.

Stretch before you begin your workout. This can be as simple as a team stretch routine you learned in school, or an advanced performance enhancing stretch routine recommended by a professional. Either way, be sure to stretch each muscle for at least 15 seconds, if not twenty or thirty, while breathing deeply.

Tip: You should get around a half-hour of cardio every day. This will improve your heart health, strengthen your muscles, and improve your overall physical health.

When you go outside, wear sun protection. This should include sun screen, at the very least, but other sun protection like sunglasses or a hat, are also recommended if you live in particularly bright or sunny climates.

Don’t use equipment that is rusted, old, or broken. This compromises the integrity of the equipment, and increases your risk of having something break while you use it.

Tip: Enjoy your workout in the great outdoors, if you can. Think about doing something outside.

Wear workout gear that is form fitting. This does not mean it needs to be uncomfortable, but that it shouldn’t have flowing sleeves, not should it be so large that pieces of it can get caught on workout equipment. If you can grab a full handful of fabric without touching the body, it is not tight enough and can get caught on something. Avoid hoods, also, particularly on machinery. If you were to fall on a treadmill, or get tangled in the cables of a weight machine, your hood could choke or asphyxiate you.

Wear shoes that fit. Shoes that are too big hinder the body’s ability to balance itself, and can make you more susceptible to falls.

Tip: Here’s a helpful way to make chin ups just a little less difficult. Changing your attitude about chin-ups can give you more motivation while doing them.

Drink water. This is important in combating dehydration. You should drink anywhere from 6 cups of water to a gallon of water per day. If you drink a lot of water (gallon method), you should be careful not to drink past 5 pm, or you’ll be up all night.

Exercise is important for a healthy body and mind. However, it is important that you do it properly and safely–or you’ll find your body and mind to be a lot less healthy due to an injury. By following these simple tips, you can be sure to be safe while working out.

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The Truth About Fitness: How To Achieve Your Fitness Goals

Are you wanting to get yourself in the best possible shape? Millions of people all over the world have this goal, yet many of them fail due to numerous reasons. However, if you learn some basic information on fitness, it is possible for you to achieve the goals that you have for yourself. Continue reading for fitness facts so that you can succeed in your fitness goals.

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First, although fitness can help you lose weight, you still need to watch what you are eating. You cannot expect to lose weight by eating an entire pizza and several burgers every single day, regardless of how much you workout. In addition, your workout will not be nearly as effective with a poor diet. Therefore, ensure you clean up your diet and consume healthy fruits, vegetables, and whole grains. By combining the right diet and fitness routine, you will be surprised at the results you can achieve.

Tip: Consume milk when you finish your workout. Milk tastes great and also contains protein, which your muscles need to grow efficiently.

If you are exercising to lose weight, you should not stop once you have lost all the weight you want to lose. Doing this can cause you to regain your lost weight, even with a clean diet. In addition, your body needs exercise in order to stay in good health. It is okay to scale back a little on your fitness routine if necessary, but don’t give it up completely.

You may believe that the only way you can get fit is to run hard and lift heavy weights; however, this is simply not true. In fact, running extensively can be terrible on your joints, and lifting heavy weights can make you prone to serious injury. You can get yourself fit in other ways, such as walking on an incline, climbing stairs, and doing resistance training with very light weights and high repetitions. You would be surprised just how high you can get your heart rate without resorting to extreme forms of exercise.

Tip: Add many intervals of lighter weight, as opposed to heavier weights and less repetitions, when lifting weights. This will help you see results more quickly.

Do you believe you simply do not have enough time to be fit because you cannot commit to spending long hours exercising? Well, fortunately, it is possible to get yourself fit without committing a lot of time. In fact, you can do this in 30, 20, or even 10 minutes per day. There are all kinds of short workouts you can do from your own home without a gym. Research online to learn some short workouts you can do. You would be surprised at how effective of a workout you can obtain in a short amount of time. Just make sure you are committed during this short time frame.

As you can see, fitness really does not have to be that difficult. Although it will require a little time and a lot of hard work and dedication, you can succeed in whatever fitness goals you have for yourself. Just utilize the great knowledge provided in this article, and get started on your fitness journey. Remember that you can achieve your fitness goals, so never give up on them!

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