December 2013 Archives


All About Fitness

Fitness is a lifestyle. That is something that I truly believe in the most literal way possible. A person should not go on a diet, they should eat healthy all the time. A person should not start exercising in order to lose weight, they should exercise everyday in order to be healthy. If you look at the concept of fitness as temporary state.

As in “I am getting fit in order to lose weight” or “I am getting fit in order to impress that girl or guy” then you are missing the point of fitness entirely. So let’s put aside any notions of quick and easy dieting, or fad exercise programs, or any other silliness. Instead let’s focus on what works and make a lifestyle change that will empower us for the rest of our lives.

It all starts with your mental outlook. When you look at fast food what do you see? Do you know what I see? Calories, fat and a future heart attack. Yes that is being a bit extreme, but what we are trying to do here is rewire the way your brain thinks about different aspects of your life. If you are serious about getting fit and staying that way then the first thing that you have to change is your outlook on fast food.

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Tip: Choose a fitness plan that involves activities you enjoy, and that are likely to sustain your interest over the long run. If you find something you enjoy, you might actually anticipate your workout positively.

Fast food it not nutrious in anyway. In fact it is just the opposite. A typical fast food meal is loaded with enough calories to feed you for the entire day. Normally if a person were to eat three fast food meals a day (breakfast, lunch, and dinner) they would consume between 5,000 – 9,000 calories depending on their choices. Keep in mind that the average male needs about 2,200 calories throughout the day (assuming that they are somewhat active) and the average female needs around 1,800.

I hope you can see the extreme problem that you would face if you made eating this type of food a normal part of your life. Losing weight and keeping it off is virtually impossible if you are always eating this junk food. Besides it is just too easy to prepare really healthy foods that taste pretty good to waste time with this junk.

For example you could replace that cheeseburger with a nice fish filet. A full tilapia filet is only about 100 calories. A full salmon filet is about 390. A salmon filet has more fat in it, but it is good fat. The fat you get from a cheeseburger and fries is all bad. The trick to making this work is that you really have to internalize the idea that some food is killing you, while other types of food are making you stronger.

Other good sources of healthy protein are eggs, chicken, turkey, and tofu (if you are looking for a vegetarian option).

The point I really want you to embrace here is that the goal of fitness is to enable you to live a healthy life till the day you die, not just to lose a bit of weight.

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The Proper Golf Swing And How To Achieve It

Proper golf swing. Every golfer wants to know the magic secret to achieving the proper golf swing. One that is repeatable and produces results.

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Tip: Always pay attention to having a good stance. To make sure your stance is correct, without moving the feet, attempt tapping your toes.

If you have been trying to accomplish the proper golf swing through traditional ways and still aren’t happy with your results…you’ll need to keep reading this article to find out why.

You see…it’s your body that is keeping you from achieving the proper golf swing and playing your best golf! Doesn’t that make sense?

If your body is physically declining, and has limited golf-specific strength and flexibility…you will have a minimal chance at ever achieving the proper golf swing.

I hate to be the bearer of bad news…but this is a fact!

There are certain physical ‘musts’ to achieve a proper golf swing.

Here are just a couple:

Tip: Try lining your feet up properly. This is possibly one of the greatest golf tips.

Approximately a 90 degree shoulder turn with a 45 hip turn.
Golf posture with a slight bend at the hips and in the knees.
Start the downswing with the lower body first, maintaining your upper body coil.
Impact…you should be ‘behind the ball’ with your head and upper body as the hips are slightly open.
Follow through requires maintaining the spine angle you had at address, throughout the follow through.

Tip: A worn-out glove might not be the cause of your hands slipping during your swing. Just go ahead and look at your grip to see if it is your gloves holding you back.

Now…you don’t see how physical limitations in both strength and flexibility will limit or not allow you to attain the above requirements, I don’t think you’re really looking at it closely.

Tip: Look for depressions and other damage as soon as your ball hits the green, especially if the ball traveled a long distance to get there. If your ball left a divot mark, repair the green.

The golf swing puts the body under tremendous stress throughout the entire swing. Especially the lower back (due to the coiling and uncoiling of the upper body over a stable lower body), hips, wrists and even shoulders.

The ONLY way to achieve the proper golf swing is to physically improve your bodies limiting factors, so that you can finally achieve the proper golf swing.

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Golf Swing Exercises Can Add Power Quickly

Golf swing exercises are the missing link to adding tremendous power to your golf swing quickly. To be able to execute an effective golf swing…golf swing exercises will enhance your bodies abilitiy to move throughout the required ranges of motion…enabling you to hit drives you know you are capable of.

The other reason why golf swing exercises are so important is in the fact that a golf swing by its’ very nature is a very unnatural and awkward movement of the body and muscles. It therefore stands to reason that the body will usually resist the golf swing action and this is why it appears to be so difficult to master.

However when you implement golf swing exercises to strengthen and condition the relevant muscles, the golf swing becomes less awkward to the body.

Tip: Anyone who wants to develop mastery at golf needs to learn how the types of clubs differ. You can send the ball where you need to if you know when you need woods, wedges, irons or putters.

Let us now take a closer look at the movements involved in a golf swing so that we come up with the most effective golf swing exercises that will impact most dramatically on the quality of your game.

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Tip: There is no magic formula, so you will need to find out for yourself what works well for you. Standing properly is vital dependent upon your size, gender, and height.

The golf swing is actually a turn back (rotate) and turn through (rotate). Most of the movement is pure rotational in nature. This means doing golf swing exercises like a seated twist holding a dumbbell straight out in front of you is a very effective exercise in strengthening and conditioning the muscles used in the golf swing.

Tip: If you have fun with your golf game, it will give you the motivation to keep practicing. Practice, practice, practice, and keep seeking out the assistance and advice from players who have been at it longer, and you’ll see lower scores in the near future.

Be careful not to use very heavy weights in this golf swing exercise. 3-5 pound dumb bells are ideal. Remember that a golf club is not heavy; in fact it weights less than a pound.

Tip: When you send your ball onto the green from quite a ways off, be sure to look around on the green to see if you have caused a divot mark. If so, repair it.

Repeating golf swing exercises like this as many times as you can within a 30-minute session without straining yourself. Do remember to warm up before you begin the session and also to warm down when you are through.

Warming up ensures that you do not start with your muscles cold. Stretches involving the muscles that you are going to use can also be extremely useful before you go into these golf swing exercises.

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The Exercises That You Should Do If You Want To Burn A Lot Of Calories During Your Workout

When you are starting a new exercise program there are some things that you need to consider first. It is important that you establish a program that you will enjoy doing on a regular basis. If you do not enjoy the exercise you will find excuses as to why you do not feel like working out. You also want to choose an exercise that will help you burn as many calories as you can during your workout session.

What Interests Someone Else May Not Interest You

It is a known fact that the number one New Year’s resolution for most people is to get in shape, join a gym, eat right etc. They always start with the right frame of mind but eventually they lose interest in the activity. This usually happens because people often choose exercises that look interesting with someone else but they are not happy with the particular type of exercise. The great news is that every exercise does not work for every person and there are many workouts that you can choose from when you are ready to embark on an exercise routine.

Tip: If you employ a variety of techniques and workout elements, you can improve your results. Someone who typically runs daily should switch things up and go with aerobics, using a jump rope or strength training the next day.

You may decide that instead of jogging every morning at five in the morning you prefer to roller blade in the park or swim laps in the local swimming pool.

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Think Outside Of The Box At Activities That Interest You

Have you ever watched the Tour de France on television and secretly wished you had the endurance to cycle for that length of time and distance? Maybe you can add cycling into your exercise routine. Cycling is an excellent cardio exercise and you will certain increase your blood flow and get your heart pumping quickly.

Tip: When lifting weights, start off by working smaller muscle groups at the beginning of your workout. Because these small muscles tire before the large ones, it is logical to work with dumbbells, barbells and other small weights before moving on to the larger machines.

Do you love being around nature? Hiking may be the exercise that you are looking for to make your fitness routine more enjoyable. This is a great exercise if you live in a hilly area and you can get in great shape and burn major calories during a hike. Some hikers have reported that they have burned over 500 calories in one hour just by hiking a trail.

The amount of calories that you will burn will be based on your individual factors but hiking is also a great way to take part in an exercise that will increase your overall strength. You will also have the opportunity to enjoy the natural beauty of the outdoors.

Has boxing always been a curiosity of yours? Boxers have intense training schedules that include a variety of exercises including:

• Jogging

• Jumping rope

• Jumping jacks

• Pushups

• Sit-ups

Boxers often train for hours a day and many times these training sessions end with sparring matches or time spent hitting a punching bag. If you are into extreme exercise programs you should consider boxing as a workout routine. You can also choose kickboxing if you want to build lower body strength.

The best fitness routine will be one that you will look forward to every day and one that will help you burns lots of calories. You should always get clearance from your physician before starting a new routine and build your endurance as you progress in the program.

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3 Sure Fire Ways To Generate More Power Off The Tee

Power can be elusive to golfers. Is true power generated through technique, strength or something more? Every golfer wants more power, more distance, more consistency. Here are 3 ways to generate the kind of power you have only dreamed of…until now.

Tip: If you play golf on wet grass, do not wear golf shoes that are similar to a sneaker in style. Although you can find sneaker-style shoes that have waterproofing, most do not have this feature, and they will be thoroughly wet by the end of your game of golf.

1. Spinal Rotation. Every time you swing the golf club, you rotate around your spine. So, what does this have to do with power? Power is generated every time you stabilize your hips to make a full backswing with spinal rotation. Most golfers have heard of the X factor. This, of course, refers to the differential between the movement in your hips and your spine. Increase your spinal rotation and a new sense of power will be released.

Tip: If you are faced with a very long putt, you should devote most of your concentration to the speed with which you hit the ball. Rather than aiming right for the hole, aim for somewhere before the hole.

2. Core Based Exercises. Your body’s “core”, the area around your trunk and pelvis, is where your center of gravity is located. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine. The core is the power zone. It is where all movement begins. A well-developed core allows for improved force output, increased neuromuscular efficiency, and decreased incidence of overuse injuries. A weak core can make you susceptible to poor posture and injury.

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Tip: If you have issues with slicing the ball, you just need to practice. When you slice a ball, the face of your club hits the ball incorrectly, and the ball curves off to the right.

3. Plyometrics. Plyometrics are any exercise where the muscle is contracted eccentricly then immediately, concentricly. Put simply, the muscle is stretched (i.e. loaded) before it is contracted. A good example is medicine ball horizontal twists and standing golf swings. According to a recent study published in the National Strength and Conditioning Association’s (NSCA) journal, amateur golfers significantly increased their driving distances after just eight weeks of strength training while incorporating plyometrics. Mean driving distance increased 4.3% for the combined training group, with mean club head speed increasing 1.5%.

Once you incorporate these 3 techniques into your exercise program, you’ll never be disgruntled about driving distance or power generation again.

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Advice On Golf Training Aid Products

There are many different types of golf swing faults and golf training aids can go a long way in helping any golfer deal with their specific problem area.

Tip: Whenever you can team up with strong golfers, do so! This way, you can learn by observation. You can benefit in many ways from strong players.

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The golf swing is the essence of the golf game and therefore it would not be a bad idea to get even two golf training aids that are specific to your swing fault.

Tip: Make certain that you have a proper grip on your club prior to swinging. Make sure the handle is resting against your palms while your thumbs point downward.

The golf training aid that I have found to be very effective is the weighted club. This is a very golf-specific golf training aid as you go through the exact same motions you do with an ordinary club but with more weight. This greatly helps in strengthening and conditioning all the relevant muscles.

Tip: Inspect the head of any golf club you intend to buy. In many cases, clubs that have undergone extensive use will have a shiny spot on the head.

The inside approach is another great golf training aid to help improve any golf swing. This particular device is extremely useful for slicers and helps deal with this problem fairly quickly.

Tip: For a good swing, move your legs only as much as necessary to pivot your body. Your legs are critically important for giving you power and shifting your weight properly, but you need to avoid doing it excessively.

Another golf training aid is exercise tubing, which is very affordable and yet very effective. The strength of this device is in its’ ability to break down the golf swing into as many different phases as you would like to focus on for the sake of improvements. It offers specific resistance training for each phase.

Tip: Before you invest any money in a new set of commercially packaged golf clubs, you might want to consider getting a custom-made set instead. While it may be tempting to grab a stock set off the shelf, the wide variety of body types makes it unlikely that you will fit the set without adjustment.

A stability ball is a golf training aid than any golfer with a bad back should have. There are almost countless different stretch exercises that you can with it. And what makes this golf training aid even more attractive is the fact that you can do your exercises in the office or at home when you have a moment.

Tip: If you assume an unnatural stance, you could actually wreck your swing. Practice concentrating on the ball without using a club.

A simple pair of dumbbells can be a golf training aid that is very useful to any golfer. They are usually very portable and there are many exercises that can be done with hand weights.

Use of a golf training aids all boils down to the golfer knowing exactly what they are doing when using it.

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Starting Out With Your Fitness

What aspects of fitness are most important if you want to achieve the body of your dreams in the fastest time frame possible? The truth that you need to be aware of is that your body is a machine that needs to be balanced if you want to see the best results and maintain them.

The first aspect of fitness that I want to hit on is the proper food for you to be eating. Protein is something that is critical if you want to build muscle and lose weight. Protein is important because it is effectively the building block of muscle. Carbohydrates are important because they are what will give you bursts of energy to get your body moving and to make your workouts more effective.

Let’s talk about breakfast for a moment. When you get up in the morning there are a few things that you should eat for the purpose of super charging your metabolism. If you can the perfect breakfast would be a bit of oatmeal with a little bit of cream, a side of fruit and an egg. For your drink have whatever you want, but if it is loaded with sugar keep down to 8 ounces.

Tip: Try out many exercises, and choose your favorites to build a routine that you can stick to. You will find it easier to maintain a positive attitude if you enjoy your workout routine.

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A breakfast like this will do a great job in order to get your going in the morning. At this point it would not be a terrible thing to do a quick work out if you can fit one in before you head off to work, school, or wherever else it is that you need to do. The worse thing that you could do though is to immediately sit down and do nothing. If you do have a chance to exercise in the morning you do not have to make it too intense. A couple sets of push ups combined with some jumping jacks is actually a great way to really start your day off on a good note.

Your lunch should really be divided into a couple smaller lunches that you eat a couple hours a part. This is part of an overall calorie control strategy that will spread your caloric intake out over a longer period (thereby making you feel more full longer and keeping you from putting to many calories in your body at one time).

Now when you get home it is a good idea to keep your dinner relatively light. Do not eat anything that is too heavy and loaded down with fat. That would be a terrible meal to sleep on. Now before you go to bed it would be a great idea to get another workout in. With this workout it would be a good idea to go a little bit more intense. If you are just getting started with your fitness plan then you need to be careful about how intense you go at first.

You do not want to push yourself farther than your body is really ready to handle. Doing so can be a bit dangerous and potentially cause injury.

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