October 2013 Archives

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Fitness Myths Debunked One By One

As you prepare to get fit, you likely are looking for information on which to base your new plan. You want to find the truth about becoming fit and healthy, but many myths stand in your way. While touted as fact by some “experts”, they will only stand to cause you grief and misery. Below we have detailed a few of the worst offenders so you can learn what is fact and what is fiction.

Tip: You need to have good footwear when you are working out. Doing many kinds of exercises with inappropriate footwear can put you at risk for a lot of different injuries, some of them quite serious.

If you have back pain, yoga will help. Yes, yoga can assist you with certain types of back issues, but not every problem can be helped by this activity. If the issues are muscular, yoga can stretch them out and help them to relax. It also builds core strength, often a cause of back discomfort. If you have a more serious issue, such as a ruptured or out of place disc, yoga could actually make the pain worse. Be sure to talk to your family doctor before you begin any sort of exercise so that you can be sure that what you engage in doesn’t actually cause the problem to become an even bigger issue.


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Tip: To increase forearm strength, try this simple strategy from racquetball and tennis players. Cover a table or smooth surface with a sizable sheet of newsprint.

If you don’t exercise, your muscle will turn into fat. Sorry, the body just doesn’t work that way! Fat won’t become muscle, and muscle won’t become fat. You can either burn fat or build muscle, but both can’t be done at the same time. If you want to lose body fat, engage in a cardio work out like running, biking or an aerobic workout. If you want to build muscle, use strength exercises with machines or weights to achieve your goal. Gaining muscle means you have to take in more calories than you are burning, while losing fat means taking in less calories than you burn. As you can see, it would be hard to do both at once!

Tip: Since exercising does not burn as many calories as many dieters hope it will, some people on diets, take their exercise regimens to extremes. Such programs can cause bodily damage.

The longer you exercise at a low intensity, the more fat you burn. What matters is how many total calories you burn during an exercise, not over how long a period you do it for. If you run more quickly, you’ll end up burning more calories per minute. That will allow you to burn more calories in the time you have to exercise, and you will therefore also drop more pounds. High intensity activity, as long as your body can tolerate it, is the best way to start losing weight as you exercise.

Tip: Work on your volleyball skills. An excellent training tool for volleyball is to practice with foosball.

If you want to lose weight around a certain body part, you need to exercise that body part directly. While this is true for toning muscles, it isn’t true for losing inches. You don’t get to pick where the fat you burn comes from – that is up to your body to choose.

Do you now feel ready to tackle your fitness goals? With these myths out of the way, is the path clear for you to find success? Get down to business deciding what steps to take next and dedicate yourself to your health, your happiness and your fitness today!

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Learning Proper Fitness Tips From Professionals

Getting fit is no easy task. Staying fit is even harder. Luckily, there are a lot of tips available on the internet aimed to help people improve their life and become more physically fit. Becoming more physically active is the key component of proper fitness. Following physical activity, there is a need for proper dieting as well. Adding exercise to your life can make a big difference. You don’t need to adjust to a huge, daily exercise regimen. Instead, you could try making several small changes in your daily life.

Remain consistent.

Whatever changes or adjustments you do make in your life, it is important that you remain consistent over time. You aren’t going to lose weight and become physically fit over night; even if you have a great idea or awesome new workout routine. To become the best you that you can be, you have to make sacrifices and stick with them. This can be harder for some people than others, but no doubt, it isn’t going to be easy. Not only does this apply to your physical activity, but also to your diet and eating habits as well. Cutting down on sodas and sugary foods can be extremely tough. The key is perseverance and determination.

Push harder.


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While consistency is important, you are still encouraged to push yourself harder whenever possible. If you have been running the same track for months now, try adding an extra lap or an additional day to your routine. There are plenty of small improvements that you can make over time and then continue to push further. For example, in regards to dieting, reducing the number of sugary drinks that you consume each week is great. Maybe you can get the number down to only two or three per week. After you find that this is working, try reducing the number to 1 or maybe 1 per month. If small changes help, then big changes should only help more.

Outline an exercise routine and follow it closely.

Tip: Integrating a variety of activities into your routine will get you the best results for your hard work. You can run around the block instead of using a treadmill.

Use the internet or the advice of other professionals to design an effective workout routine. Work on building various muscle groups and avoid muscle confusion. There are plenty of certified personal trainers available who are willing to help you along these lines. Listen carefully to the advice that they offer and stick to the routine.

Keep your chin up.

A lot of people give up on fitness because they don’t see immediate results. However, working out and getting healthy takes plenty of time. When things seem too tough or don’t seem to make an impact, you should keep your chin up and push forward. A positive attitude not only helps you continue pushing further, but it also helps reduce stress. Less stress makes life easier and assists with weight loss.

Becoming fit isn’t an impossible dream. You have to try hard and stick with your plan, but over time, you will reach your goals if you are determined. These tips should help out along the way.

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Golf Driving Tip That Will Add Yards Quickly

A golf driving tip that can make the difference between being the shortest hitter in your foursome to the longest…consistently would interest you right? Well…the tip I’m going to discuss is not what you’d think, but you need to take notice and apply it…if you want to own your foursome off the tee!


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Tip: When you take a grasp on the handle of your club, make sure not to favor one hand over the other. You shots will lean to the right if you grasp you golf club too tightly.

When you think of a golf driving tip I’ll bet you think of swing mechanics. Am I correct? If so, has it worked? I mean…have you added 10,20 or even 30 yards to your swing taking this approach?

Tip: In any sport like golf your body plays a pivotal factor in your performance. You don’t just use your arms, you have to channel energy from your whole body for a source of true power.

If most of you are being honest you’ll say no. For those of you who have accomplished the above with that approach…congratulations. You are a small percent of the golfing community that is successful.

Tip: It may sound unbelievable, but miniature golf can actually make you a better golfer. The obstacles in miniature golf provide you with valuable practice for developing your short game.

So if a golf driving tip pertaining to swing mechanics isn’t it…what else is left? Well…you’re looking at it if you look in a mirror. It is your physical make-up. What your body is capable of doing at this moment.

All the swing thoughts and golfing tips in the world won’t help if your body can’t physical perform them. And no matter how hard you try…you won’t be successful.

Tip: Even if in a hurry to get started, head to the range and hit a few balls before you take your first shot. Use these practice shots to warm yourself up before a round.

You see…your body needs to move with a certain level of flexibility (fluidity), strength (power) and sequence (body awareness). Most of these qualities dissipate with age. Do you feel as flexible, strong or with great body awareness as you did years ago?

Tip: Line your front foot with the ball when driving. But for other swings, the ball should be at a median point between your right and left foot.

If your answer is no, then you need to take the ‘physical approach’ to hitting your drives longer (and straighter). The more you work on your current physical abilities the easier you will be able to make a sound and repeatable golf swing.

Tip: Therefore, you should stretch prior to every round and make sure to drink sufficient amounts of water. Keeping your body fit will allow you to get the most out of your ability.

You will look back and wish you would have taken this approach years ago…but it’s NEVER too late! You can improve your physical capabilities well into your 80’s if you are willing to put a little bit of effort into it.

The areas you need to focus on are rotational strength and flexibility; posture and spinal strength; and hamstring/low back muscular endurance (flexibility).

Focus on these and you will see dramatic improvements in your driving distance and accuracy.

This is my golf driving tip that will change your game forever!

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The Best Ways To Get Fit And Stay That Way!

Trending diets, starving yourself and doing strenuous exercises can help many people to lose weight but do the pounds stay off? Most people will say no. To get fit and stay that way is almost a change of lifestyle. Though it does not have to be a hard one!

To get your body fit, you must first consume the correct amount of water to keep your body hydrated enough to be able to deal with working out. The average rule of thumb is to have 64 ounces of water a day, though this does vary slightly depending on weight, stature or other health issues.


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Being certain to eat right is also very important. By ingesting healthy foods and the correct amount of foods, you will boost your body’s metabolism and burn more fat. Smaller meals five or six times a day versus two or three larger meals will help to keep your body’s metabolism at a steady rate, thus burning more weight.

While just these two things alone may seem like a challenge, the results may help you to stay strong. But what if that is not enough?

There are more things you can do to help yourself stay fit. This is the one most people turn to first: exercise. While exercise is important, making sure your body is healthy enough and hydrated enough is also very important so please do not jump into exercising without eating well or drinking enough water.

Setting realistic goals for yourself is also important. By setting goals, you give yourself something to work toward and eventually beat which will give yourself a great self confidence boost.

Tip: Every time you complete rep exercises, you want to count backwards instead of forward. Your motivation will increase and you can focus better on how close you are to finishing the exercise.

If you are just beginning, it is probably best to start with three to four exercises a week. These exercises should be relatively short, perhaps twenty minutes to a half hour. While short, they should get your heart pumping and leave you feeling a little warm.

Start with a day of cardio, then have a day off, later have a day of strength then a day off then cardio etc. By giving yourself a day off, you give your muscles time to relax and build up. This will also help you to not feel overwhelmed.

If you are looking for an additional boost, there are many apps available on today s market which will help you push yourself.

Tip: Reserve some time each day for exercise. A small modification to your daily routine could burn a few extra calories, such as taking the stairs instead of the elevator.

There are apps for helping you to cut carbohydrates and pay attention to the food you eat. There are apps that give you motivational quotes and phrases or track your progress, which can really help as you can see what you are doing.

Finally, there are even apps which you make a goal, for example, to do three exercises a week that are at least a half hour. If you keep your goal, you will be rewarded with a small amount of money to your paypal. However, if you don’t keep your goal they will take the money.

Using all of the listed tools can help you to get fit and stay that way!

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Simple Ways To Get You Started With Fitness

When you get fit, you will be healthier and you’ll be happier, as well. However, you might think that it’s much more difficult to get healthy than it actually is. That’s why this article is here to give you some ideas for making sure that you get fit, simply and easily. Keep reading for some simple fitness tips you can start following today.

Tip: Do not fret. Biking is a great way to get into shape, too.

Decide what you want your focus to be. When you decide to get fit, you need to do two things. First, you need to define your goals, and you need to define your motivation. Kind of wanting to change is not enough, and is not going to keep you moving forward. You need to have strong motivations that will keep you going even when you don’t want to exercise. You also need to define your goals so that you can focus on one thing at a time. It can be overwhelming to have to tackle your entire body, so take it one step at a time. For example, you might choose to get flat abs before you tackle anything else.

Tip: While you are watching television, you can still focus on weight loss by doing some physical activities. When the commercial comes on, stand up and do a few jumping jacks or a bit of stretching.


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Create a plan or a schedule. Once your goals and motivations are in place, you need to get an action plan. This is a great idea. What you really need to do is to join a gym or start exercising. When you do that, consider consulting with a private trainer at least once to line up your workout with your goals. Then, you need to make it a part of your day, like showering. Don’t let yourself substitute that time for anything else.

Tip: Do you want to get better results for the effort you spend working out? If you stretch, you can improve your workout immensely. Be sure to pause before and after every set of movements and stretch the relevant muscles for at least 20 seconds.

Cut down on the sugar you eat in your day. When you’ve got your workouts settled, start thinking about the foods you have eaten. Then realize that if you want to be truly fit, you need to cut down on the sugar you eat. This can be harder than you think, because sugar hides in a lot of foods and drinks. For instance, there is a lot of sugar in fruit juice, as well as some yogurts. Read labels and do your best to cut down on sugar when you can.

Tip: Most people need to feel or see the results of weight loss to stay motivated to continue. Substitute smaller clothing for your scale and use those items as a visual aid weekly to see your weight loss.

Drink a lot of water and keep yourself hydrated. A lot of people forget that if they’re exercising, their hydration needs rise. Don’t forget that water is in every single one of your cells. You need to keep those cells hydrated so that you can continue to perform at your highest levels, especially during exercise.

Tip: Some dieters think that exercising doesn’t burn the number of calories that they hope it does, so they seek extreme regimens. You will be in danger of hurting yourself, heart issues, dehydration, and you will not benefit from it.

Don’t try to overdo your efforts. Don’t set out to be Usain Bolt in your first few workouts. Take it easy. If you move too quickly, you are likely to hurt yourself or your individual muscles, putting you out of commission for days or weeks.

After reading this article, you should feel much more confident that you are able to get fit in a simple manner. It may not be easy to do all the time, but when you have straightforward tips as those laid out here, you are going to discover that it is much easier than you imagined.

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Improve Your Fitness With A Heart Rate Monitor

For anyone trying to improve their fitness levels there are many options to help you with your training progress. One such option is the use of a heart rate monitor for your individual training sessions. In recent years, the cost of such monitors has been drastically reduced due to advantages in technology, meaning that even for an amateur with a limited budget this type of training is now available.

Tip: If you haven’t met your goals for fitness yet, try something new. Rather, buy something new: a piece of workout clothing might give you a boost of enthusiasm.

A heart monitor for athletes essentially is comprised of a chest strap that makes very accurate measurements of your heart rate while you are in a training sessions. This sensor then sends that data to a watch through wireless technology, where it is displayed to the athlete. At any given time you can check how hard your heart is working to keep blood and oxygen circulating to your muscles.

Tip: Exercise using the right shoes. If you were shoes that are properly designed for a specific activity, you risk leg and foot injury.

Heart rate training is very different to other training methods like speed training. In the latter, a runner, swimmer or cyclist will aim to cover a certain distance within a specific amount of time. The target time is gradually reduced over time resulting in the body gradually adapting to higher levels of exertion and thereby improving fitness levels.

Tip: Extra repetitions goes a long way in improving your overall muscle mass during a lifting session. Muscle mass is is not built solely by lifting large amounts of weight; endurance is also key.

With heart rate based training you set yourself a target heart rate for a training session and make sure that you do not go above or below it during the session. The great advantage in this type of training is that you progress at a very consistent pace. Speed training on the other hand results in athletes constantly adjusting their pace to make sure they finish in exactly the right time, resulting in varying levels of training intensity.


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Tip: Put exercise on your schedule if you frequently are skipping it or making up reasons to put it off. Fit exercise into your schedule all week and make sure you follow through with it.

By setting a certain heart rate for a specific route you will over time be able to run, cycle or swim faster while staying at the same heart rate. This is exactly how your fitness levels can be measurably improved, giving you a direct feedback loop.

Tip: When working out it is a good idea to count the number of repetitions you need to achieve, but do this by counting backwards from that number. This method is a better motivator than the traditional counting up method.

Before you dive into heart rate training you first need figure out you personal maximum heart rate. One way to do this is by using online calculator that take into account your age and gender. This, however, can be quite inaccurate and not give you optimum results. The best way to get an accurate maximum heart rate is to have this clinically tested, but this will cost you some money.

Tip: Believe it or not, the best way to quickly get fit is to complete your exercise routine in 10 percent less than you normally do. This builds endurance and helps your muscles build faster as well.

Alternatively, you can use your heart rate monitor to measure your pulse while you do a few sprints where you try to go as fast as you can. With several such tests you will end up with a measurement of how high your heart rate went at full power.

Tip: When choosing exercise footwear, be sure to pick properly fitted shoes. When you are going to go shoe shopping, do it later in the day, when your feet are more swollen.

Once you have your actual maximum heart rate measurement you can then use it to program you heart monitor and give you a set of heart rate training zones. At the low end your training will specifically target weight loss. In the midrange you will be targeting overall fitness improvement, while at the high end you will be targeting the buildup of muscles.

As you can see there is great flexibility within heart rate based training and with a simple monitoring device you can get started with any type of training.

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Suggestions For Improving Your Quality Of Life By Way Of Exercise

Exercising is a necessity today with our hectic lifestyles and processed foods. It has become hard to maintain a healthy body but there are some ways that you can achieve your goals and feel better about yourself without spending hours in a gym. Some people have a goal to lose fat while others are suffering from back pain and certain exercises can help you attain your desired look or feeling. This article will point out a few of the ways exercise can improve your quality of life and leave you not only looking better but feeling better as well.

Tip: If you feel you’re coming up short in your fitness goals, go out and buy some new workout clothes to give you a boost in confidence. Regardless of the size or use of the item, just having something cute you want to show off will get you to the gym.

To lose fat, a goal of many, you simply need to increase cardio work. You can do this by walking stairs in your home, walking around the neighborhood with a friend or even a light jog at the park. Your goal is to burn more calories than you take in. When this occurs, your body will start burning fat for energy. Now you are not going to burn 2 inches in a day as this is a ridiculous claim but you can burn a couple inches a month off your waist and other areas of concern. It will improve your respiratory function as well as your heart leading to a feeling of satisfaction when your exercises are complete.

Tip: You should set goals in your fitness routine because they will motivate your and keep you working towards specific points of achievement. It helps you to keep focus on obstacles as opposed to losing your motivation due to their difficulty.


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If you are looking to tone muscle then weight training is the way to go. Now it is imperative that you not weight train without cardio work if you are also looking to lose fat. Without a cardio routine, you will build muscle under the fat and toning will become difficult to accomplish. If you are smaller, simply grab some weights and do light lifts, squats or presses to tone your body. We are not looking for mass so you can keep it light to tone muscle.

Tip: Your strength training frequency will depend on what you want to get out your training routine. If you want to get bigger and stronger muscles, you should do strength training exercise sessions less often.

For those who have lower back pain, exercise can be extremely helpful. You do need to stretch your back muscles before you start. You can use a broom or mop handle and simply place it behind your neck with your hands holding it towards the ends. Bend over and backwards while holding the stick as well as doing waist twists with your feet in place, never moving. Crunches and sit-ups are also ideal for the back. You are simply working muscles that rarely get worked during your daily routine. The pain you feel is often from those muscles shrinking and tightening up so stretching and working them will alleviate the pain.

Tip: Strong thighs are important for preventing knee injury. One of the most common sports injuries is a torn ligament behind the kneecap.

Finally, schedule your work-outs into your day. This can be difficult but we are talking about 30 minutes to an hour of your time. You could do many of these as you watch TV at home or listen to your MP3’s when walking or at a gym. The point is that it isn’t much time to set aside and you can work around some of your favorite downtime hobbies to fit exercise into the schedule.

These suggestions are ideal for anyone who has specific goals in mind. Obviously it is difficult for people to break away and spend a few hours in a gym so it is wise to take advantage of the time you can spare and your own surroundings to meet your goals. Before long you will have a more satisfying appearance and a quality of life that you have long been missing physically.

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