August 2013 Archives


If you are like a lot of people, fitness is not very easy. It is not easy to get started on a regimen when you are unsure of how to proceed. It’s best to first educate yourself on the subject. Use the following advice to help you get fit for life.

Believe it or not, you can get in great shape just by walking. To maximum the effectiveness of your walking workout, push off using the heel first and then your toes last. You can also work your arms when walking by keeping your elbows bent and swinging them after each step.

Choose a fitness plan that involves activities you enjoy, and that are likely to sustain your interest over the long run. You will anticipate your workouts since they are fun for you.

Your average push-ups are excellent for fine-tuning your triceps. Well, not quite average. Instead of the traditional style, a nice angle at roughly 45 degrees with your palms is much better practice. This targets those difficult to reach triceps that are very hard to exercise.

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Lifting Weights

Spend no more than one hour at a time lifting weights. Muscle wasting can begin in as little as an hour after starting an intense workout. So make sure that you stop lifting weights before an hour has passed.

A good tip to keeping in good shape is joining a health club and when you do, pay for a few months upfront. This will “lock you in”, so to speak, and keep you coming back over time.

When doing any workout, you should make sure to exhale after every repetition of the given weight. This is important because it allows your body to expel wastes and improves your overall energy.

Try exercising during TV shoes to keep yourself going. Try to walk in place on commercial breaks. Weight training is easy to do while watching television on the couch. You can always have time to squeeze in some exercise.

Having a solid core is imperative. When your core is strong, it will be easier to do all other activities. There are numerous exercises you can do to enhance core strength, such as the common sit-up. Sit-ups are also known to augment range of motion. This encourages your abs to become stronger.

Don’t have much time for workouts? Divide the workout into two separate periods or sessions. You don’t have to work out more, just break the time in half.

Both tennis and racquetball players have discovered one of the secrets to strong forearms. Put a large portion of news print on a table or flat surface. Take your dominant hand, and just crumple up the paper four about 30 seconds. Repeat this exercise two times, then switch hands and repeat with your passive hand. Finally, repeat the exercise two more times using your dominant hand.

When lifting weights over your head, with each rep you should flex your glutes. This will exercise your butt and is a safer way of working out in general. This position will allow you to be more stable because it stabilizes the spine.

morning workout. Adapt to this slowly by getting up 15 minutes before your normal wake-up time, and do some light physical activity during this time, like walking, going through short aerobic routines or jumping rope. It’s a small step, but as you get accustomed to your new routine you can slowly start to extend your workouts.

That’s okay; everyone has different preferences. You can also try bicycling as an exercise.

Words matter, so avoid using the words “exercise” or “workout” to describe exercising. These labels and names can drain away your motivation just by hearing them. Try referring to them by their activities, such as running or walking.

Apply what you’ve just learned if you’re ready to get fit. You might find that you have to devote some time to living this way, but in the end, it is worth it. Staying fit and keeping healthy is the number one way to be happier.

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Have A Golf Fitness Expert In Your Home

The term golf fitness expert has grown in popularity for the last few years thanks to Tiger Woods, Annika Sorenstam, Vijay Singh and many other tour players.

They all have a golf fitness expert who actually travels with them to every tournament to keep them in top shape throughout their season.

Tip: Make sure you understand what you are dealing with before you start, look at the ball and advise your playing partners of its details so they know which ball is yours. This is so you can identify your ball, should it be near the other players’ balls.

Most of you don’t have the luxury to have a golf fitness expert one time, let alone 3 to 5 times a week, every week. This would cost in the thousands of dollars every month.

Tip: If you see your shot fading to the right, it’s because your body moves too far left during the swing process. One way to adjust this is to concentrate on pushing your hands through the swing just a little bit faster.

The average, ‘qualified’ golf fitness expert will charge anywhere from a low of $40 per session to a high of over $250. The more experienced the golf fitness expert, the more they will charge.

So what are you options if the above scenario is a little too out of your economic reality?

Tip: If you believe your swing is too quick and your club’s head doesn’t have the ability to properly guide you in your swing, then an excellent solution is to use a grip that is more lightweight. Making this change alters the weight of the grip relative to the club head, which allows you to focus on the club head and hit the ball true.

The next best thing is to get some golf fitness videos (dvds) that take you through the entire golf fitness session from start to finish…including stretches, warm ups, cool downs and advice.

Tip: Each golf club comes with a place that is considered the “sweet spot”. This is a point on the club where a strike will have a perfectly accurate swing.

This is the next best thing to having a golf fitness expert in person. I have been fortunate enough to receive hundreds of emails and letters from golfers who have greatly benefited from this format of training.

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Tip: With a lot of practice, the common mistake of slicing can be avoided. The problem is the clubface hits the ball incorrectly and makes it curve to the right.

There are not too many fitness and/or golf fitness videos (dvds) on the market that take you through an actual workout. Most of them show you the exercise and discuss the do’s and don’ts.

Tip: To get more out of a golf swing, don’t have over-active legs. The legs are important in shifting your weight and providing power.

What you really need is a golf fitness video (dvd) that takes you step-by-step through the workout so you have an idea of proper technique, pace of the session and a huge sense of satisfaction when it is done.

Tip: When you’re on the market for new clubs, consult with golf pros before you make your final purchase. This is a good idea because a pro will be able to analyze your swing and stance to see what clubs are likely to improve your game the most.

Then to have the wherewithal to put that golf fitness video (dvd) back in the player in 48 hours and do it again. And again. And again. This will give you the best, most quickest results.

Tip: If you want to hit a good fade, tighten up your grip. The grip is an important, and often overlooked, aspect of your golf swing.

You really want to make sure it is a ‘complete workout’. Not just exercises and then you have to figure out how to put them together in a workout format. I can’t tell you how many times I’ve purchased workout videos only to have to figure them out on my own.

What a big waste of time and frustration!

You want “plug-and-play!”

Tip: If you are playing golf with strangers, take a few minutes to get to know them before you tee off. You want to have a good relationship with your partners because you will be playing with them for at least the next four hours.

So there is hope to finally have a golf fitness expert in your home on a weekly basis. One that will motivate you and inspire you to continue and strive to be the best you can be.

Go out and get your very own golf fitness expert!

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Starting Your Fit Lifestyle

Plenty of people care how they look, but more and more people are turning to fitness for their health. If that describes you, you are probably running into a lot of information that you need to sift through–or you can just read this article. This article contains the basics that you can use to get fitter and healthier. Keep reading to find information that can help you now.

Tip: Make sure that you have an exercise regiment that will work for you. Choose something that you’ll have fun with so that you won’t dread your workouts.

Fitness starts with a good diet. After all, if you aren’t eating properly, your body will not be in the right shape to start exercising. If in fact, like some people, you have decided to drastically slash your caloric intake because you think that’s healthy, you might have to add some of those calories back on. If you don’t eat enough, your body thinks you are starving yourself, and holds on to fat stores. Not only that, but your body won’t hae the energy to make it through the workouts you need to do in order to build muscle and get fit.

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Tip: Mix up workout routines with plenty of different exercises. You can help your body workout to its maximum potential, rather than get used to the same exercises over and over again.

Find the right exercise for you. The right exercise and the right workouts can make all the difference in the world. If you hate the gym, going there multiple times during the week is not going to help you. You don’t need to go to the gym in order to be fit. You just need to take some time to get your body moving. There are all kinds of physical activity you can do, so make sure you find something that you enjoy. That way, you’ll be more likely to do it.

Tip: Always dress comfortably when you are working out. If you go to a gym, you may feel tempted to wear certain things but ignore that.

Talk to friends and family about getting fit. If you can find a pal in your friend or family circles to get fit with, it can often be a little easier. When you aren’t doing things alone, you can sometimes find that you have more fun as well. Talk to the people you know, and try to convince them that getting fit is the way to go. If you’re lucky, you’ll be able to find someone who doesn’t need to be convinced.

Tip: When trying to lose weight, one of the greatest motivators is seeing a difference in the way your body looks. Try wearing tight clothes instead of using the scale.

Monitor your progress and give yourself rewards. It’s important to keep track of how you’re doing, so that you can celebrate meeting milestones. When you are able to celebrate how well you’re doing, you’ll be more likely to keep going to the next goal. If you find yourself in a plateau, try something different. That will usually jumpstart things.

Tip: Follow these tips to make chin-ups easy to do. Thinking about them in another way can make a difference.

Stay positive. If you don’t workout for a few days, don’t beat yourself up over about it. This is a long-term commitment, after all. Just give yourself time to get back on track, and then keep moving forward. Forgive yourself and look forward to meeting your goals.

It is not hard to stay fit; you just need to stay committed. When you use the tips and suggestions in this article, you will be better prepared to do what you need to do. Fitness can be a lifelong journey, so make sure you use the information here to set you on the right path.

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There is a lot to fitness. It can mean everything from gym routines and dieting to home workouts and nutrition plans. You can develop your own program to improve your health, your lifestyle or your appearance. In this article, you can learn a lot about fitness, which can help you get your body functioning healthy.

By changing up the different exercises you do, you get better benefits overall to your body. Someone who typically runs daily should switch things up and go with aerobics, using a jump rope or strength training the next day. Walking on a sidewalk is different than walking on a treadmill. By keeping things changing in your workout, weight loss is possible and the body will not feel too used to any specific exercise.

Lifting weights is one way that people try to become fit. These six exercises are all you need for a full muscle workout: pull-ups, push-ups, squats, leg raises, bridges, and handstand push-ups.

If so, look at other choices. Bicycling makes a great fitness routine, too. Bike to work as a healthy alternative to driving. A commute of 5 miles should equate to about a 30 minute bike ride. Since it is a two way trip, you get a double benefit: an hour of fitness exercise.

Strength Training

Goals are very important when you are developing a strength training routine. If you desire to bulk up, you should not do a large volume of sessions. However, those aiming to be lean, mean, and defined will more frequently stress the muscles in a strength training session.

The amount of time you should spend strength training will vary depending on the sort of goals you’d like to achieve. If you are looking to build muscles and increase strength, your strength training session should be limited.

If you exercise while watching TV, you can keep your momentum going longer. You can walk all the way through, or do sets of simple exercises like jumping jacks or sit-ups on commercial breaks. Lift small weights instead of vegging out on the sofa. There are many little ways to incorporate exercise into tiny gaps in your day.

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Start logging all of your physical activity each day. Keep detailed records of your workouts, including any incidental exercise you did during the day. See how much you walk every day with a pedometer. Writing down your progress helps you to accomplish all of your goals.

Treadmills, whether at home or in the gym, are convenient, but a run outside is a better exercise. A great run through a city park or down a country road is both scenic and exhilarating so save the treadmill for inclement weather when getting out is impossible.

To stay motivated and enthusiastic about exercise, try a variety of fitness classes. Mixing it up a bit gives you the opportunity to discover new classes, and find more fun ways to get fit.

You won’t be able to get a six pack by doing endless crunches. You will get strong abs but not a smaller belly. In order to get a coveted six-pack, it is necessary to lower overall body fat, eat a balanced diet and do lots of weight and cardiovascular workouts.

When doing reps, count backwards from the number you’re working toward. This provides you a clearer picture on the number of repetitions that are remaining, which is much more motivating than simply counting the number of reps you have done.

Some people do not like how fast they are losing weight, so they choose to exercise far too intensely in hopes of speeding up the process. This risks muscle and joint damage, heart issues, dehydration. If you push too hard, your body may reach that anaerobic state and stop metabolizing fat.

A basic weight lifting routine of high weight and lower repetitions is good for building muscles. Focus on one muscle group at a time: start with your chest for instance.

Carefully examine any workout bench that you are considering before you buy. Press a finger into the bench’s seat to figure out what its padding is made out of. If you are able to touch the hard surface under it, go to another bench.

A good tip to keep in mind when becoming fit is not to work out when you’re ill. Let your body use all its resources to get well, rather than demanding more of it. Your body doesn’t build muscles properly when you are feeling under the weather. Wait until you are feeling better before you begin to exercise again. In the meantime, eat well, and get lots of sleep.

If you are lifting weights to work your biceps, ensure that you use proper form. This is vital, for the simple fact that you can cause an injury in the arm. You want to slightly extend your wrists backwards and hold it; this is the proper way to lift. Then, release and go back to the original position that you were in. This is the way to do a proper bicep curl.

Keeping a record of your fitness in a diary could be beneficial to your routine. Write down your regular workouts and all other exercise you did during the day.

As you can see, there is a lot involved in the world of fitness. While there are correct and incorrect ways to do exercises, you also have a bit of leeway room. The information above can help you choose the strategies that will make it work for you.

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Why Fitness Is So Important!

Look in almost any magazine, every other commercial on television, and virtually ads all over the internet and you will see a barrage of information on fitness. Why has fitness become such a topic, and why is it so important? As we go through this article, you will see quite a few benefits to maintaining fitness and even why it is important to do so.

Tip: If you find yourself falling behind on fitness objectives, give yourself a motivational boost buy buying new workout clothes. Even a tiny purchase will help keep you going and excited to get back in the gym.

To begin, most people think fitness is just going to a gym, pumping iron, and working out for long hours at a time. While exercise is important, fitness is not just about physical training, but includes all aspects of a healthy lifestyle including good nutrition. When it comes to training, and when it comes to food all you really need are 3 main principles and you can go far and keep a level of fitness that is good for you.

Tip: Keep track of your calorie consumption. Knowing the amount of calories you eat each day is essential to finding out if you’ll lose or gain weight.

First, variety is essential. If you train only one part of your body all the time physical fatigue is almost certain to come in along with problems related to not being proportional. To ensure a healthy figure and overall well-being, no matter which exercise program you choose to do, make sure it works with different parts of your body keeping an overall sense of fitness.

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Tip: If you are using weights, begin with smaller weights first. Your smaller muscles will get tired before your larger ones, and it also makes a lot of sense to use small dumbbells before using big ones.

Variety in food is important as well. There are so many nutrients and vitamins our bodies require, and not just one type of food or food group has all of them. Eating different foods allows our body to get what it needs and it almost goes without saying that no one like to eat the same food all day every day.

Tip: Never make the mistake of sticking with the same workouts each time you work out. As odd as it sounds, this will help you avoid starting a routine in your routine; thus keeping things fresh and lively, always coming back for more.

Second in line is balance. While it is necessary and important to work out, your body will require rest. Studies show that rest is almost as important as the workout itself, as it gives the body needed recuperation time. No one wants to overdo it.

Tip: Stay motivated by changing your fitness routine whenever you start to get bored. Changing your routine gives you the opportunity to find new activities and classes that will motivate you to go to the gym.

Balance is also necessary when it comes to our eating habits. While on the one hand, overeating may cause sicknesses attached to too much nutrients, and can lead to excess weight, on the other hand not eating enough food can leave your body flush, lacking sufficient nutrients to growth and maintenance. This will also have an adverse effect causing low body mass.

Tip: The easiest thing to learn is that you should life heavy weights for shorter times. Choose the muscle group you wish to target.

Last in line, but most certainly not least is fun. No one wants to do something they donít enjoy, or at least they wont be positive about doing it. When you not only do physical exercise, but find a program that suits your needs and you can enjoy it, it makes having a level of fitness that much easier and that much happier.

Tip: The best way to learn to like an exercise is to do it. No one is enthusiastic about doing exercises that they hate, so they tend to avoid them entirely.

Who doesnít enjoy food? Just because you have to be balanced and use variety does not mean you have to withhold good from yourself. There are plenty of tasty things to enjoy that are healthy and will help you maintain fitness.

So all in all, by having a variety, maintaining a balance, and enjoying what you do, you can have a good level of fitness that fits you.

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Kids Fitness Tips For Parents

Today there are more and more children who are overweight or obese. Kids these days are more likely to spend their free time watching television or playing video games than they are to be outside playing and getting exercise. Here are some helpful tips for parents to help them get their kids get fit by getting off the couch and up and moving.

One of the keys to helping your kids get into shape is to make exercise fun. Help them think up games to play with their siblings and friends, or encourage them to take up a sport they enjoy. Another creative way to get your gaming addicts moving is to find exercise video games for them to play. Combine the fun of video games with physical activity for a winning combination.

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Try to make sure your children exercise for thirty minutes at least every day. However, it can be broken up into several chunks of time. For example, in the morning you and kids could walk the dog, after school in the afternoon they could join up with friends for a fun game or sporting activity outdoors, and then in the evening after dinner perhaps the entire family could go for a fun bike ride. Your children would most likely love all the activities and they would be getting plenty of exercise all at the same time.

Tip: If you are a beginner you should consider a training session with one of the personal trainers at your gym. A personal trainer’s job is to help you devise a plan to overcome obstacles and reach your fitness goals.

If you have a family dog, make sure your children are involved in walking him and also playing ball and other fun activities. Make it the responsibility of the children to make sure their dog gets the exercise he needs.

Children can also get exercise by doing yard work and other chores. Make cleaning the house a fun activity which involves plenty of movement. You can even turn on some music to make it even more entertaining and fun.

Another key is you will need to lead by example. If your children see you sitting in front of the television or computer most of the time, they will want to do the same thing. However, if they see you active and getting exercise on a daily basis, they are more likely to be interested in joining you.

Tip: Weight lifting is an activity that many people do to get fit. You really only need six exercises to maintain your body’s muscles, they are: push ups, pull ups, squats, leg raises, bridges and handstand push ups.

Exercising as a family, including the pets, is a great way for everyone to get in shape. It can also bring your family closer together. Whether it is a family bike ride, playing in the park, hiking on a local trail, or joining a sports team, there are lots of physical activities that the entire family can enjoy together that will also keep everyone moving.

I hope these tips for getting your kids fit will get you pointed in the right direction. The main keys to keep in mind are to lead by example, make exercise fun and get the whole family involved. If you happen to run out of creative ways to keep the kids moving, just ask them for suggestions. Children are very creative and full of ideas.

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Building your muscles is good for your whole body for many reasons. Not only can it improve your body’s condition, but it can also improve your appearance. When done properly, it can be a fun pastime, too! To check out more information on the benefits of building muscle and some tips on how you can go about, just read on.

An often overlooked part of a good exercise program is warming up. Stronger muscles will be more stressed and prone to injury. If you warm up, you avoid injuries like these. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.

Before you start trying to build muscle, determine which exercises are most likely to yield the desired results. Each set of muscles can be exercised differently, so don’t assume that one size fits all.

Every weight training routine should contain three classic exercises. These mass-building exercises include dead lifts, squats and bench presses. This type of exercise will help you develop your bulk and strength as well as condition your body. Incorporate a variation of exercises like this in your workouts regularly.

When trying to add muscle, eat an adequate amount of protein each day. Muscles rely on protein to perform all of their major functions. If you fail to get enough protein, you will not gain muscle mass very quickly. Try to eat low-fat lean proteins with two out of three meals and at least one of your daily snacks.

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Don’t forget about carbohydrates when trying to build muscle. Carbs are essential for keeping you energetic. When you run out of your carbohydrates, your body will burn protein to create the energy it needs. Eating enough carbs can help with your workout.

Do not neglect carbohydrates in your muscle-building diet. Carbs are essential for keeping you energetic.

When training, try to do as many sets and reps as possible. Do fifteen lifts before taking a one minute break. By doing this, you are letting your lactic acids flow, which in turn, helps muscle growth. Doing this consistently while you train will optimize the amount of muscle built over time.

Consume lots of protein when looking to gain muscle. One of the essential building blocks of new muscle mass is protein, so consuming too little might actually degrade your existing tissue. This is the opposite of what you are trying to achieve. For each pound of your total body weight, you should aim to consume 1000 milligrams of protein.

Some people mistakenly increase protein consumption when beginning to build muscle. This rapid increase in calories can actually increase body fat if you do not exercise enough to offset them. Try gradually increasing your protein about three hundred calories every few days so that your body can start building muscle better.

Set short term goals and give rewards to yourself when they’re achieved. It takes a long time to build muscle so do not get discouraged and do not give up.

Make sure that your caloric intake, overall, is as high as it needs to be. Plenty of health sites offer free calorie calculators to help you decide how many calories you need to be consuming. Use these calculators to estimate your calorie requirements, but don’t forget these calories need to be healthy ones consisting of healthy carbs, proteins, and other nutrients.

Muscle Mass

If you want to gain muscle mass, you should be dead-lifting, bench-pressing and squatting. Focusing on these three types of exercises helps build muscle mass fast. You can fill in your routine with other exercises, but these should be the foundation.

Keep your workouts to a sixty-minute maximum length. After you have worked out for sixty minutes, your body starts to produce a stress hormone called cortisol.

Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. Try to consume 15 grams of protein 30 minutes prior to exercising, and 15 grams afterwards. To get an idea of how much 15 grams is, think a couple of glasses of milk.

With any luck, this article should have given you some useful tips that you may use in your healthy lifestyle. In fact, bodybuilding is a key way to bolster your physical appearance and your confidence! By making this commitment of time and energy to your strength training, you will experience great results in your overall appearance and health.

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