September 2013 Archives

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Things Anyone Can Do To Become A Fit Person

Getting yourself into shape is something that anyone can do. You don’t have to have fancy equipment, there are choices you can make that will help you along the way that don’t involve that. Read through this article and you will have no trouble being a fit person.

If you have to go to the store for something, you should always try to park far away from it so that you can fit in some walking. By the time it takes you to get that great spot up front, you could have probably walked to the store’s entrance already anyways. Driving to a store that’s close by when you have to just pick up a few things can turn into an exercise if you decide to walk there instead. Just try to fit walking in somewhere and you’ll make that trip to the store a healthy one.

Tip: If you injure yourself, exercise a different muscle group. Studies have shown that by continuing to work out one limb when the opposite is injured, you can still gain a good deal of strength in the incapacitated one.

Try arranging your home so that you have to get up to get common items. Place objects that you need to get to away from the couch so that when you’re watching a show or something you have to get up to get those items. This may seem silly to you, but if you think about it you could end up exercising because you remembered why you put things in odd places. You can also work out during commercials if you’re doing something like watching TV for a little while.


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Try to use stairs whenever you can. A lot of people work in office buildings so they take the elevator to get to their floor. Just by showing up a few minutes early and taking the stairs you can become a more fit person in no time. If you’re at the mall and there’s an escalator in it, then you should take the stairs instead. Anywhere that has stairs should have you taking them instead of another way. You’d be surprised at how much we tend to take the lazier route, Don’t let the opportunity to get some good exercise in and go with the healthier options.

Tip: You can always ask friends and relatives to exercise with you and help you stick with your fitness plan. Your commitment to your goals will be easier if you have a friend to keep you motivated.

You should pack your own lunch when you have to go to work. A lot of the time, we feel like we’re in a hurry during lunch and we go with fast food or even the snack machine. Not only are these options bad for people, they cost a lot more than eating your own lunch. You can pack healthy foods, and chances are, there will be a place to store your lunches in the back where you work. Pack foods that you can snack on too, just make sure that everything is as healthy as possible.

There are quite a few ways to make yourself a better person through fitness. The above guide should have given you just a few of the things that can be done. Use the above advice to your advantage and you should be able to reach success in no time. It’s going to be tough at first, but if you work hard at things, everything should work out for you.

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Keys To Fitness

Imagine working your guts out to lose all of your weight, being at the most ideal weight point you have ever experienced, and then just gaining it all back! Horrible right? Believe it or not there are a lot of people out there who have experienced this exact same thing. Not only that, but they lose all the weight, and then not only gain it back, but gain back even more!

So why is this the case? There seems to be a lot of misinterpretations when it comes to fitness. Here are some essential keys to staying fit:


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Tip: To build strength in your legs, use wall sits. In order to do this exercise, you should locate a wall space that can fit your body.

Consistency-
Consistency is possibly the biggest key to keeping weight off and achieving optimal health. A big misconception is that once you lose weight you can stop working out and still stay at the same weight. This is a HUGE no no! Not only will you gain all your weight back but you will gain back more then what you started with.
Human beings are meant to be active physically every day. This does not mean that you need to run a marathon every day or hike Mount Everest! In fact, that could be very detrimental to your body. Mixing up your workouts daily, no matter what the intensity, is what will help reach optimal health. Just make sure that you are doing something physically active every day whether taking a walk, swimming, or even dancing.

Tip: Wear comfortable shoes that fit you well when exercising. When looking for your perfect pair of workout shoes, shop in the evening; during this time of day, your feet are at their largest.

Eating Habits-
Almost every fitness trainer in the world will tell you that this is the most important aspect to losing weight. Almost 80% of weight loss is attributed to proper diet. Remember, you are what you eat. If you eat a bowl of cookie dough, plan on looking like one. A proper diet is a lifelong commitment if you want to stay at your dream weight.

Tip: Before you use any of the equipment at a fitness center, be sure to clean it. Gym equipment is public property and there are germs left behind each user.

It is another misconception that this is the hardest part. When I refer to diet, Iím not saying that you should stick to salads every day. In fact, if you donít indulge every once in a while you are more likely to binge and eat too much. Not only that but if you are eating healthy there is a better chance that you wonít crave your ìused to be favoriteî treats as often as you used to. If your body has all of the nutrition it needs, you wonít experience cravings as much. Itís a win-win process!

Tip: You should schedule your day and plan on eating and exercising at specific times. If you do not have a fixed hour for eating, you will be more likely to make unhealthy choices and go to the nearest fast food restaurant so you can eat in a few minutes.

Recovery-
Recovery can be incredibly important when it comes to long term weight loss. Getting plenty of sleep and stretching time in is what will help you reach your goals. The human body is an incredible machine, during sleep it is actually hard at work repairing all of those muscles youíve spent time working on. For example, if you are a weight lifter, recovery time is key. If you donít give your body time to recover you wonít build muscle. This is also a win-win process.

Love What You Do-
The best way to motivate yourself when it comes to fitness is to love what you are doing. Find a physical activity that you love like swimming, or dancing and just go wild with it!

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Fitness: The Secret?

Fitness seems to be a challenge for many people. The problem is, it requires preparation, time, effort and consistency. Many people lack one or more of these and thus, fail. People think there is some secret to staying fit. The truth is, it is not really a secret. The following will break down tips and ideas to help you get in on achieving your fitness goals.

First, you must prepare yourself for physical activity. A lot of people fail when they lack preparation. This means get your body and mind in a prepared state to take on extra activity and physical exertion. A lot of people think they can just put on running shoes, step outside a run 5 miles. Unfortunately, if your body is not physically prepared, you will likely injure yourself.


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To prepare your body, you should first, ensure you are eating a well balanced and healthy diet. This means that you are getting enough “good” calories. Calories from “good fats” and proteins. You do not want a diet full of simple carbohydrates and sugar. These diets will lead to inflammation, which can lead to disease and injury.

Tip: Pick an exercise that is fun and you will be more likely to stick with it. Try and find an activity that you like so it won’t be a hassle to work out.

In order to stay fit, the number one key, is consistency. You do not have to be the fastest nor strongest. You simply have to be consistent with your approach. In the battle of staying fit, the slow and steady wins the race. No exercise plan will work if you lack the consistency. You need to give your body a chance to adapt and burn fat.

Next, you should ensure that you are following a routine. A routine will help you remain consistent, which we learned is the first step to staying fit. This routine should be created by a professional or someone with in-depth knowledge of fitness. The routine should be created and centered around your physical capabilities in order to ensure your success.

Next, you must set realistic goals. Realistic goals can push you over hurdles that will get in your way. You must be ready to face the challenges that come. Goals give you the extra motivation needed to achieve your fitness goals. If you set goals that are too high or unattainable, you could lose confidence and motivation to remain consistent. Notice, consistency keeps being mentioned.

Tip: Push ups are an excellent way to bulk up triceps. Well, not quite average.

Next, you will want to ensure that you get enough rest. In order to achieve fitness goals, your body must rest. Through rest, your body is able to recover and keep you healthy. If you get injured, your fitness ability will be minimized. Therefore, you will lose everything you worked for. It is important to focus on trying to remain healthy. Do not push yourself too hard, or you risk becoming injured.

With hard work, dedication and consistent effort, fitness goals can be achieved. You must find a plan, stick to it, and never give up. This will allow you to achieve your desired level of fitness in no time. Remember, your body should be given plenty of rest in order to recover. You must have patience.

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How To Fix Muscle Imbalances In Legs….

If you have leg muscle imbalances, then one problem that can come into play and cause knee pain is when either the inner or outer thigh muscle is stronger than the other and as a result causes the knee cap to be pulled to one side of the leg over the other. A  Muscle imbalances of this type causes your knee to move off track and this works in the exact same manner as someone who is not using correct form, their knee does not track properly and pain begins to develop. The best solution to overcome knee pain is to be very mindful of your form when performing lunges, squats, step-ups, and other leg exercises.

Muscle Imbalances Reveale


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With regards to your arm muscle training if you do notice that there is some muscle imbalances starting to occur, then your best bet is going to be to move from doing some of the barbell exercises to dumbbell exercises instead.  This prevents one stronger side from overcompensating for the weaker side, thus helping to even out the two sides.

When you want to attempt to correct the muscle imbalances, you should focus on building up the weaker side while ensuring that the strong side doesn’t get weaker or stronger. In order for this to happen, you need to maintain the strong side at a constant weight. As soon as you notice that you are having muscle imbalances, you need to start keeping your stronger side at a constant weight. This does not mean that you should stop working it out either. You don’t want to focus on one side and not the other. You just want to maintain the strong side at a constant weight until you can get the weaker one to the same level.

In conclusion, muscle imbalances are relatively easy to correct. You need to focus on using dumbbells instead of barbells because this will allow you to address each muscle on its own with no compensation from your other muscles. When you are attempting to correct the muscle imbalances, you should remember to work slowly and steadily to get both muscles to the same level.

If you have leg muscle imbalances, then one problem that can come into play and cause knee pain is when either the inner or outer thigh muscle is stronger than the other and as a result causes the knee cap to be pulled to one side of the leg over the other.  Muscle imbalances of this type causes your knee to move off track and this works in the exact same manner as someone who is not using correct form, their knee does not track properly and pain begins to develop. The best solution to overcome knee pain is to be very mindful of your form when performing lunges, squats, step-ups, and other leg exercises.

When you want to attempt to correct the muscle imbalances, you should focus on building up the weaker side while ensuring that the strong side doesn’t get weaker or stronger. In order for this to happen, you need to maintain the strong side at a constant weight. As soon as you notice that you are having muscle imbalances, you need to start keeping your stronger side at a constant weight. This does not mean that you should stop working it out either. You don’t want to focus on one side and not the other. You just want to maintain the strong side at a constant weight until you can get the weaker one to the same level.Â

If you are working out and start to notice some muscle imbalances, it can seem as a set back but if you follow the tips listed below, you will be on your way to improving and having an overall toned physique after all. When you have asserted that you have muscle imbalances, you need to take steps such as working the limbs separately, keeping the stronger side at a constant weight, and slowly increasing the weight at the weaker side. You want to make sure that you don’t lose any strength of the strong side, but you also want to make sure that you constantly increasing the weaker side to meet the strong side.

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Simple Golf Warm Up Exercise

Golf warm up you say? Aren’t you supposed to rush to the course, pull out the BIG DOG, take a few hacks at it and start your round? Is that what you do? Come on be honest with yourself. If so, what was the result on the first tee? I’ll bet it wasn’t even a par! Am I wrong?

Tip: Perfect your posture and grip to get the most from your swing. Your thumbs should be pointing downwards, with the handle of the club resting against your palms.

I don’t mean to add too much sarcasm in there, but I want to get your attention to the importance of doing golf warm up exercises to avoid those big numbers the first few holes.

Are you with me? Good.

Now let me talk to you like you’re an athlete for a minute. Time to re-live the glory days one more time.

Now remember back in the day when you had a game, meet or competition. Did you run out on the field or court and start playing your sport?

I’ll bet not!

You did a sport-specific warm up didn’t you?

Well why wouldn’t you do one before golf then? Ah…gotcha didn’t I!


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Tip: For long putts, concentrate on hitting the ball with the correct speed. Avoid the temptation to go straight for the hole, instead choosing a larger target area.

You would most definitely do a warm up. Not just pounding balls either. That’s the worst thing you could do. You need to do golf warm up exercises to prepare for optimal performance on the course.

Tip: Frame golf as an enjoyable activity, not something you have to master right now. Practice as often as you can, and look for more information and assistance to improve your game.

Now picture the golf swing and all it’s moving parts. The shoulders are very active, if not the most active in the golf swing. So better do a couple of exercises for that area.

Tip: Ensure maximum opportunity for consistency with your drives by always using the same tee height. Teeing too low can lead to grounders, while teeing too high can cause you to pop the ball up and lose valuable distance.

What about your golf posture? Well…your bent at the waist with tension on your lower back, hamstrings and glutes. So you better do one or two golf warm up exercises for those areas also.

Tip: When playing golf, keep moving and never allow the game to slow down. One of the most frustrating things to deal with on the course is the slow play of others.

Have I convinced you yet? If not, then keep your same routine and expect the same results. I hate to sound too negative, but I strongly believe you need to do your golf warm up exercises.

Here’s one golf warm up exercise of eight, that I have put together to get you started on the right track.

I call it the squat with an arm raise:

Tip: Although it may be hard to believe, you can improve your golf skills by playing miniature golf. Miniature golf involves putting predominately, and this will help you get better on your short game quite a lot.

* Feet shoulder width apart.
* Place club in front of you and hold with both hands for balance.
* Lower body by bending at the knees not hips.
* At the same time raise the club horizontaly up in front of you.
* Raise back up, lower the arms and repeat 15 times.
* Keep upper body very erect.

This is a great combination exercise that warms up the legs, lower back and shoulders all at the same time.

So next time you get to the course, at least do the above golf warm up exercise.

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How To Get In Shape Quickly

Are you looking for a way to get in shape? Develop a fitness program adapted to your needs and your goals is the best way to get in shape. Keep reading if you want to learn more about fitness.

Tip: Setting a goal will help you stay motivated. Having these goals will allow you to pay attention to working through any obstacles instead of thinking about how difficult they may be.

Get rid of all your bad habits. You should stay away from unhealthy foods so you can avoid gaining more weight. Make good nutritional choices and you will get plenty of energy to work out regularly. If you spend most of your day sitting, it is time to find some new activities. If you have to sit at a desk all day at work, take some breaks so you can do a few exercises. Avoid spending your evenings sitting in front of the TV. Be more active, for instance by doing some yard work or taking your dog for a walk.

Tip: Simple pushups can help you tone triceps. But, rather than doing a typical push up, you can get the best results by facing your hands inward at a 45 degree angle, making your fingers face one another.

If you are overweight, target the areas in which you need to lose weight. If you tend to store fat in your midsection, do some abs on a daily basis. You can target your thighs by running or doing some sit ups. These exercises should be a priority until you reach a healthier weight. You should not worry about building muscle mass or adding more exercises to your workout routines until you have lost a few pounds and developed your resistance.

Tip: When you are doing weight training, start small. Smaller muscles tire faster than large ones, so it’s best to pay attention to them first.


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Try working out as often as possible. If you do not have much time for your fitness program, exercise for a few minutes a day. You should target one muscle group at a time. You can for instance target your core muscles with abs and crunches and target your upper body the next day with some push ups, pull ups and perhaps some weight lifting. Ideally, you should limit each workout session to five exercises so you can try doing more reps of all your exercises instead of cramming as many different exercises as possible into your workout sessions.

Tip: Change up your exercise regimen with a broader selection of workout choices. Adding variety to your exercises will help maintain your interest level and make you a little more eager to go back and work out again next time.

Find a good cardio workout. Working on your cardio will help you build your resistance and strengthen your heart. You will also burn a lot of calories. You can develop your cardio by running, swimming or practicing a sport or a martial art. You can also do some simple exercises at home such as aerobics, dancing or using a jump rope. Start slowly with cardio and make your workouts more intense as you develop your resistance.

Tip: The frequency of your strength training regimen depends solely on your goals. If you want muscle mass, you should not have more than one strength training session a week.

You should focus on building your muscles one you have lowered your body fat. You can develop your muscles by more efficiently by trying to do more reps for all your exercises. Do as many reps as you can and take a break. Instead of switching to a different exercise, go back to the same exercise and try doubling your reps. You can also make your workout sessions more intensive by introducing a short cardio workout in between two of your usual exercises.

Follow these fitness tips to develop your own program. If you need help, join a gym and find a personal trainer who can help you develop a better program.

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Exercise And Committing To The Long Haul

If you’ve committed to including working out in your schedule, but you still struggle with the logistics of fitting in exercise, the stress of making time for exercise can undercut your commitment. Use the tips below for a real-world approach to ensuring that including workouts in your life does not become too burdensome for you to maintain.


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Don’t consider exercise as something you do when you have time so that you’ll discourage yourself from choosing to scratch exercise plans on busy days. Instead, choose other optional activities that you engage in each day that you can bump off your schedule on days when you have less time.

If you belong to a gym, spend some time establishing a non-gym exercise routine in addition to your gym workouts.

Tip: Push-ups are great and simple way to add a nice tone to your triceps. But if you want to truly tone your triceps, then try and turn both of your hands 45 degrees so that your fingers face one another.

Whether it’s establishing a bicycle route or a walking route, or something more elaborate such as purchasing a piece of in-home exercise equipment or videos you can exercise to, having an at-home exercise routine will make you less dependent on being able to get to the gym in order to exercise.

Tip: Keep your exercise routine interesting by doing different exercises. This can make your fitness plan more interesting so that you don’t become bored with it day after day.

Make sure that your schedule accommodates the real-time it takes for you to exercise which includes your workouts plus the time it takes you to commute to the location where you’re working out plus the time it takes you to shower and get dressed after workouts.

Tip: Strength training times depend on your goals. If you are looking to build large, strong muscles you will want to workout every other day.

Don’t overdo one day and excuse yourself from the next day in order to balance out your exercise routine because you’ll soon find that this trade system creates a chaotic and ultimately, inconsistent workout routine. If you’re looking to sustain your commitment to exercise, sticking to a time commitment that usually works for you is the best way to go.

Tip: Record all of your daily activities. Make note of the exercise routines you do, what you eat and other parts of your fitness plan.

Be very cautious about impulsively trying a new physical exercise to see whether you can do it before determining whether it’s likely that you’re not ready to try the exercise in order to avoid injuries that can interrupt your workout routine for a day or even for a much longer period of time.

Tip: Be certain you have the right footwear when you workout. Protect your legs, feet and back from injury by choosing footwear designed for the activity you are engaged in.

For instance, plunging into an exercise, such as trying to lift more weight than you can because you may think you can, can be an impulsive decision that will negatively impact your ability to stick with your workout routine because of resultant injury.

Don’t inflate the amount of time you spend exercising, and continue making a note of your actual times if you tend to do so.

Tip: Keep up your workout routine on the weekends. Weekends should include some relaxation, but also some exercise.

If you’re prone to hyperbole and exaggeration, such as, I exercise all the time, it’s likely you’ll overestimate the amount of time you spend on your workouts, in which case keeping a log where you can quickly jot down how much time you spend working out can be helpful in preventing you from feeling like you’re spending more time on your workouts then you are.

Your exercise routine will provide you with the most health benefits if you incorporate it into a permanent feature of your healthy lifestyle. Use the tips above to more easily support your exercise routine as part of your day.

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