Archive | Fitness

Fitness Tips For a Healthy Life

Enjoying a healthy and disease free life is what everyone is trying to accomplish. Fitness is closely associated with your health and long life expectancy. Doing the correct amount of exercises can make your heart stronger and your muscles leaner. Proper exercising will stimulate your mind and will give you a sense of content. The two main exercises that you should focus on are the aerobic and anaerobic ones.

Aerobic exercises are a great way to get your heart pumping and raise you metabolism. You don’t have to stay at home doing such exercises – you can go dancing instead. Dancing is one of the best ways to get your body in shape, because the dance moves focus on almost all your muscles. Other ways to get your aerobic exercise done is by swimming, hiking, or participating in other sports that interest you.

Anaerobic exercises are also a great way to have a healthy life. You can get your anaerobic exercises done in a gym. They are usually done with weights and you can ask a fitness instructor to help you out with figuring out how much weight you should lift and how many repetitions you should make. Doing an hour of anaerobic exercises can keep your metabolism high for up to 48 hours. This means that if you go to the gym 2-3 times a week you will be in great shape. If you prefer, you can do these exercises at home.

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Technology and Fitness – A Blessing and a Curse

Technology has been responsible for a lot of amazing things. It has brought us advancements in medicine, communication, entertainment, travel, and more. Unfortunately, there are a lot of negatives that come along with it. In addition to the hot topic of pollution that is caused in the creation of technology, it has also led to people living much more sedentary lifestyles. Well, in some cases that is true.

How is Technology is Hurting Our Health

The answer to this is pretty obvious. Just look at what the average person spends their time doing outside of work. They are not out playing a sport, going for walks, riding a bike, or other activities. They are sitting on the couch watching TV, playing on their computer, tablet, smart phone, or playing video games. Forget about outside or work and take a look at while we are at work. We have been moving further and further from the days of manual labor and more towards desk jobs while we let machines do the hard work.

Combine the more sedentary lifestyle with the unhealthy food that we are eating, and it is no wonder obesity is out of control. I could spend the next hour talking about how the unhealthy food that technology is creating (additives, preservatives, pesticides and more), the pollution caused in the creation of the technology, and the sedentary lifestyle that it has led to are coming together to destroy the health of multiple generations, but I am not going to go down that road. Instead, I am going to look at the opposite end of the spectrum.

How Technology Helps Promote Fitness

As an individual, there is very little that you can do to reduce the amount of chemicals we add to food, or the amount of pollution that the companies are creating. While you can decide to buy organic and support companies that produce less, the other companies are still out there. However, when it comes to how active you are, the sky is the limit, and technology is a powerful tool to help you get into the best shape of your life.

There are a variety of ways that technology assists people in living healthier lifestyles. For starters, you have access to the internet. While there is a ton of useless and misleading information out there, there is also a lot of valuable information at your fingertips. We also have amazing tools for tracking and planning our workouts, measuring it’s effects on our health, and learning what the best way is for us to get healthy. Heart rate monitors, watches that are basically computers and safety gear are just a small sample of the ways technology are helping people be more active.

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Keys’ Fitness Home Gym – The Key to Good Health

Here is another leading name in the world of health and fitness exercise. With cutting edge top quality brands that any health and fitness buff would surely love to have right in their homes. The trademark may have had ups and downs in the industry but they have retained their quality brands which are tested in terms of their durability and sturdiness.

Keys Fitness products are sold across the US as well as around the world offering equipments ranging from home gyms, ellipticals, treadmills, plates and bars, dumbbells and many other tools including apparel and saunas.

Take for instance, some of its best products such as the KPS2050 which is innovatively designed and packed with multipurpose features that makes this home gym machine on top of the other equipments. Its distinctive press arm can be used to perform dips, conveniently folds down allowing you to supplement your exercise with dumbbell workouts. It has a better motion adjustment, ergonomic grip positions, and the design allows for a good body positioning thereby achieving maximum workout results. It comes with dual pivot arm uprights and adjustable pad for the lower workout needs. It is also inclusive with squat bar pads, revolving lat and straight bars, ankle and ab/tricep straps as well as two single grip handles. This is a total home gym where complete workout is packed fully in this machine and it even comes with a lifetime warranty, a lifetime warranty for everything in it.

The ST-IB International Olympic Bench is as good as the KPS 2050. It is constructed with 14 heavy duty gauge steel. It features oversized angle uprights 4″ wide requiring a 7′ Olympic Bar. The bench declines, flats and inclines. It includes arm and leg attachments with 6 oversized roller pads, an Olympic sleeve adaptor and a preacher curl with height adjustment.

Another best product is the ST-FID Bench inclusive with preacher curl attachment considered to be as one of the best Keys Fitness’ choices in home gym machine. Here is why: it has a full packed feature inclusive of 14 gauge steel, a decline, flat to military position with a preacher curl and comes with 8 adjustable positions, quality vinyl covered foam cushions and front and rear stabilizers. This is definitely a top of the line fitness product; a perfectly good choice for health enthusiasts.

Knowing that it is important to maintain good health, with the aid of regular workout, these Keys Fitness machines can be just the brand of you.

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Bodybuilding For Fitness Tips

There are literally many reasons why people take up bodybuilding. Many people use bodybuilding for building up there muscles, some people use bodybuilding for fitness, it really depends on the individual.

The great thing about bodybuilding is that you are training all the major muscle groups in the body and this really helps to keep your whole body fit and not just certain parts of it. Of course, when you are training, you are burning calories and lots of them. So this immediately starts the fat burning process. Balance this with a healthy diet and you’re well on your way to having that body you’ve always dreamed of.

Using bodybuilding for fitness is more than just going to the gym a couple of times a week. It should really be a lifestyle choice and affect all the things you do in your life. This doesn’t mean that you have to think about bodybuilding 24/7 but just that you should really think about what you are eating and drinking at all times. As this will greatly affect your results in your fitness.

So try to have a well balanced diet of carbs, proteins and fats. Add to these essential vitamins and make sure you are staying hydrated by drinking at least 1-2 litres of water each day. 30 minutes of exercise each day, whether it is weight training or simply aerobic exercise is recommended too.

Your diet will really depend on what you want to achieve, how fit you are and how much you weigh at present etc. A fitness instructor who will guide you through what you should and shouldn’t be consuming should really look this at. If you want to really bulk up and build your muscles, then you will increase your carb intake. If on the other hand, toning is what you want, then decrease your carbs and increase your protein.

If you’re using bodybuilding for fitness then you should see results fairly quickly as long as you balance your diet and exercise as recommended by your instructor or by the bodybuilding routine you have set yourself. So start today and don’t put it off any longer!

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Truth About Fitness

The Truth About Fitness

I am always being asked: “what’s the best way to lose weight” “how can I tone up and build muscle” etc. So I thought I would give you a brief overview on what I think…

The media in particular portray a false sense of accuracy regarding fitness advice. They are always writing diet advice which in the long term will cause you more harm than good – and will not help you lose weight and certainly won’t make you fit. For example, I was reading an article that stated if you eat a certain piece of fruit every day for 1 month you will lose 1 stone. What rubbish!

I am going to tell you what’s good and what’s not.

Why people publish these awful tips and advice is beyond me… like drop 2 dress sizes in one month. For those of us who work 9 to 5 this is just about impossible. What you can do in a month is, get a good level of fitness and the foundations for losing your weight. Start to eat healthily and eat the correct things to have a well-balanced diet. We all know what foods are good for us and what are not. Don’t do these “diets” you see online or in magazines, trust me they are not good. Eat healthily – have a good amount of protein in your diet, include lots of fruit and vegetables and carbohydrates but ensure you don’t overload on carbs. Your diet starts in the supermarket – if you buy junk, you will eat junk! If you don’t buy it, then you won’t eat it. A good idea is to plan healthy meals for the week, it only takes a few minutes to write down what you are going to have. Ensure you are getting the essentials for each meal, ensure you are not going to over load your plate with carbohydrates and having a mixed and colourful plate. Another major point to consider is your portion size – cut down the amount of food, don’t overfill your plate. It’s all in the mindset – you don’t need it – have a sensible amount.

Try not to snack! Cut out fizzy drinks and cut down your alcohol intake. If you do feel hungry and have the urge to eat, why not have some nuts or some fruit. You don’t need chocolate or fizzy drinks, replace these drinks with water, ensure you are drinking plenty of fluids, this is essential in your start to getting fit and healthy. Once you start eating healthily and drinking plenty of water, you will feel better within yourself.

Another very important point… I am a very big believer in not weighing yourself! You should not regularly use the scales. My theory is that it depends on how your clothes feel on you, are they starting to feel looser etc. Stop weighing yourself! If you feel the urge to step on the scales, try and cut it down to once a month maximum.

Some of the major things that people ask me regarding fitness are, “what’s the secret to losing weight in the gym? How can I tone up and build muscle?” I have read and heard a lot of rubbish with people trying to answer this question. The majority of people give bad advice and if you want a factual answer – the secret is hard work. If you attend the gym I would highly recommend you use a fitness plan which is tailored to you. Everyone is different and has different fitness needs relating to their body shape and their metabolism etc. You shouldn’t only do cardio or just go and do weights. A good fitness plan involves a range of exercises. Females need to do weight exercises too, don’t be put off to go into the weights area and complete your exercises.

I have been in the gym and witnessed people on one machine for 60 plus minutes doing the same level… trust me, that’s not going to work. You need to mix up your training, and you need to be doing different types of exercise. I would recommend you doing cardio, weights, and abs exercises as well as fitting in some decent fitness classes.

When doing cardio, it is pointless to stay on one machine for 1 hour and I definitely wouldn’t recommend it. Don’t get me wrong if you are training for a marathon a running machine can be a useful piece of equipment. However, even then it’s not great for that as it’s not realistic, when you’re running outdoors you have different terrain to deal with. Therefore if you’re training for a run – train outside. Ensure when you are using cardio equipment you have a programme to follow as this will ensure you have a better workout. I write loads of cardio workouts that use sprints, long burning workouts, rest periods but still exercising. Most of all I make sure that it’s fun, cardio can get boring so make sure you have a plan that makes it fun but challenging. Find something that pushes you! Remember to change your programme every 4 to 6 weeks maximum so that it continues to be effective.

Using weights, most of you will have walked into a gym and been put off the idea of doing weights as you see people doing exercises wrong and making it look extremely difficult. Firstly, before you start you to rack up the weight, make sure you have the correct technique, technique is everything! Don’t listen to anyone who says it’s about how many weights you can lift. Remember trainers are there to show you how to do things correctly, ask a trainer how to do a certain exercise; they will be delighted to help you. Having the correct technique will make a huge difference. To have the most effective workout – get yourself a programme, something you can follow, something you can keep track of your progress and remember to change it frequently. Exercises have to be put into a specific order to make your programme a good programme this is going to get you the best results and push your body hard, as I said at the start, the secret is hard work!! Having a well write programme will do you the world of good. So go out and get yourself a great programme it’s worth the money. I could write down 10 exercises and send you one however this is completely wrong as I need to know many things about you and your training needs and what results you require. Good programmes are going to get you results!!

Girls doing weights: I am going to be honest here; you need to do weights to get toned and to get yourself looking in shape. Don’t go in and lift 1kg weights, this is a waste of time; you need to get yourself a plan that you can follow. Don’t be scared of the dreaded weights room and don’t worry doing weights will not make you look huge, will not make you look manly but will make you look toned. Again ask your trainer for a plan it’s worth it girls.

Fitness classes!!!

Fitness classes are great, they work you harder than you would probably push yourself. Get yourself involved in a good class – it’s meant to be hard, it’s meant to push you and mostly it’s fun.

I run boxing fitness classes, and they are excellent. They push you to your limits, they get you results. Boxing fitness is sensational if done correctly, you work hard and I am a massive and passionate fan of fitness. I could not boast enough how good these classes are for you. You can burn around 800 – 1000 calories in 1 hour session. You learn how to punch, you add body weight exercises into your workout for an all body workout. Anyone who does not believe me – come along and try it and see for yourself how good the classes actually are. I have seen people change; people get great results and from only doing this class a few times a week. There are other good classes out there too however after training for years and having done a huge range of different fitness classes and different types of training, I believe boxing fitness is the most effective!!

If your not a fan of the gym then get outside! I am a massive fan of outdoor training, and body weight training outdoors is sensational for you. I do a lot of work outdoors, it’s nice getting fresh air as well as not having to stare at yourself in the mirror while working out! You can get a fitness plan for outdoor training and trust me you can do more than you think if you’re training outdoors. Bring a skipping rope and get an even more intense workout. Just ask for an outdoor plan from your trainer.

So lets recap… start by adapting your diet and eat healthily, then find yourself a trainer who can write you a fitness plan – one which you can enjoy and have fun but still get you a great workout and the results you want. Remember to update your plan regularly. Try to get involved in fitness classes, trust me they will push you harder than you may push yourself. If you can, working with a personal trainer 1:1 will ensure you get your results as they are completely focused on pushing you to your limits resulting in you achieving your fitness goals.

You shouldn’t drink any shakes, there are natural foods out there which are much better for you than processed shakes. Try and get your protein etc naturally. Don’t get me wrong, sometimes there is a need for shakes, but try not to, it’s much better to do it naturally. If you’re stuck you can ask me and I can help you find foods to suit you.

Finally… In the gym technique is everything as well as fitness classes. Technique is key!!!

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Fitness Tips: 3 Best Exercises to Lose Belly Fat

Have you noticed that your belly is usually the most affected when you gain weight? And, sometimes you wonder if the flab will ever go away. The good news is, there are great exercises that can target your belly fat effectively, along with other simple effective steps.

Ultimately, you will regain a flat belly that everyone won’t help but notice. It’s also great idea to work out in a personal training gym. Don’t procrastinate, start right away.

First, start by reducing your calorie consumption. If you want to get the most effective and fastest result with top fitness exercises to lose belly fat, calorie reduction is definitely a must.

So, you should start by cutting back on your food. However, do not starve yourself as this can impact your health negatively. Besides, this can make you over-eat on the long run. You should also eliminate sweets from your diet, which can help speed up your result.

Here are the best exercises to lose belly fat;

#1: The Plank Position

The plank position is one of the effective exercises to get rid of belly fat. You need proper balance on the tips of your toes, holding your entire body weight with your hands at the same time. Your body should align horizontally to the floor. Endeavor to pull your abs muscles into your spine in the process, to help tone your muscles and burn belly fat ultimately.

#2: Abs Crunches

Crunches are known to be one of the best exercises to target tummy fat. However, if you want to obtain complete range of benefits on your abs section with abs crunches, adopt varieties of crunches.

Also, you should vary the flow by trying out exercises such as torso twisting. This will help tone and strengthen the muscles of your belly. Punch alternating arms as you twist, ensuring that you pull-in on your abs area.

#3: Whole Body Exercises

In addition, you need to exercise your entire body to achieve better result with your goal to lose fat on the belly. Belly fat usually comes when you gain body fat. So, you should embark on fitness exercises such as cardio workouts – running, walking, hiking, jogging, biking and other whole body exercises.

Finally, when seeking to lose stomach fat, pay attention to your diet. Avoid saturated fats and embrace healthy diet totally. Also, you should avoid late night foods as well as over-processed foods.

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Health and Fitness for Teens

Like adult fitness, teen fitness is important for physical and mental health. But as kids grow up the level of physical activity tends to decline. For teenagers to be healthy they need to perform at least 60 minutes of moderate exercise a day. However, keeping fit and healthy is not always a priority for teenagers coping with the pressures of adolescence.

The teenage years are a great time to introduce the importance of regular exercise. Patterns of behaviour that begin during adolescence are likely to continue through to adult life. Young people should be encouraged to enjoy physical activities that offer variety and enjoyment and are suitable for their age.

It is found that inactive teenagers have higher levels of body fat, lower levels of fitness and are more likely to suffer depression. Schools are assigning less time for teens to participate in sport so exercise alternatives need to be found outside of education.

Going to the gym will help teenagers to maintain fitness. Several gym membership packages include entrance to swimming pools and exercise classes offering a wide variety of physical activity. Yet some 13-19 year olds will find it difficult to commit to a structured gym environment and membership may be expensive.

Team sports are great for kids this age to achieve the recommended levels of physical exercise.

Most schools offer regular recreational and competitive team activities. By introducing competition into exercise, teens will be motivated to work harder and be the best in the team.

Teens should be encouraged to play a variety of sports that can be played all year round. Team games are fun and teenagers enjoy exercising with friends. Group sports can be continued out of education so look out for local recreational teams and leagues.

Not everyone is interested in competitive sport so introduce teens to different activities such as karate, dance or skateboarding as kids at this age like to try new things. Even if a hobby isn’t physically demanding it will help to maintain fitness.

Physical activity must be matched with healthy eating and for adolescents a balanced diet is imperative. Adolescence is a time of rapid growth and the major dietary requirement is for energy rich food. The body needs to get the right amount of nutrients through a balance of starch, dairy, fruit, vegetables and proteins.

During puberty teenagers body concerns are intensified and studies have reported that teenagers are more likely to become unhappy with their weight. Maintaining levels of nutrition are important and if kids need to lose weight then cutting down on fat and sugar based foods is a way to do so.

Regular physical activity increases the likelihood of teenagers remaining healthy in adulthood. They should find ways to be active everyday as the onset of chronic diseases like diabetes can begin to develop early in life. Teens can keep active by going to the gym or playing team sports. Simply walking to school will promote fitness.

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Fitness Tips for the Holiday Season

It’s well known that exercise and a balanced diet will keep a person healthy and fit. Unfortunately, as fun as the holidays are, the season from Halloween to New Years gives us plenty of opportunities to forfeit the proper execution of exercise and diet. Parties, relatives in town, and elaborate meals of celebration all lead to a different schedule and way of eating. In preparation for this time of year, I thought it appropriate to share some helpful tips on managing your healthy habits during such a traditionally unhealthy time of year.

1. Beware of sweets!

There is an abundance of cookies, cakes and other sugary snacks at home and work during the holidays. We all crave something sweet now and again but with so many counter-productive treats sitting within arm’s reach, you need to make a conscious effort to control that urge. Try fulfilling that sweet tooth with fruit!

2. Get enough sleep!

Add holiday shopping and parties onto your already busy schedule and sleep is even harder to come by. Help yourself (and those who will be around you) by having a solid time management system. This means you might have to set up your own curfew for late night parties or do more shopping online, but getting as close to eight hours of sleep a night as you can is important for your fitness and overall health.

3. Hydrate!

Cooler weather means dryer weather and we become dehydrated far faster. Make sure to drink plenty of water (especially if you’ve been drinking alcohol).

4. Stay away from the break room!

Co-workers have a tendency to bring in baked goods to share during the holidays. The longer you hang out in the break room and graze the goodies, the more times just “half a cookie” will add up. Do yourself the favor and just avoid being around them at all. Or if you must, already have a healthy snack in hand to keep your taste buds distracted!

5. Stay consistent with your workout routine!

Again, our schedules can get overwhelmed over the holidays with parties and other special activities. It’s vital you keep as close to your normal workouts as possible to keep your body in a regular state. Keeping your endorphins pumped up will keep your mood positive and help get through the stress of the season that could otherwise lead to poor choices.

6. Watch your alcohol intake!

Don’t let all the holiday parties be an excuse to drink more than you usually do. A drink or two spread out over a couple hours is OK for an adult of legal age, but be careful not to get caught up in the holiday spirit in a way that’s going to mess with the other items on this list (good sleep, hydration, healthy eating, consistent workouts).

7. Portion control!

The sight of a buffet style meal has the ability to throw our plate loading skills into overdrive. Be careful to keep healthy portion sizes even if there are triple the amount of choices to choose from.

8. Careful about couch time!

Without question, some of the greatest sporting events are held in the Fall and Winter. If you aren’t one of the lucky ones in attendance you will likely end up watching from the couch or at a sports bar. Consider watching your favorite team while walking on the treadmill or if you end up at a bar, skipping the beers for water and wings for salad. Remember the key is to stay consistent with your regular routine and not over indulge with food or excessive lounging.

9. Wash your hands!

The only thing worse than feeling stressed during the holidays is to get sick in the middle of this time of year. Make sure you wash your hands often… it doesn’t make you weird, it keeps you healthy.

10. Take advantage of the time of year!

Fitness centers and gyms know how to capitalize on the New Year’s goals people will be making, you should too! Check into different places and programs to find the best deals of the year.

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Bodybuilding and Fitness Tips – How to Build Muscle

The first thing to keep in mind when you’re beginning a fitness plan is that you need to be safe. Many people overdo their workouts right out of the gate, challenging their muscles with as much weight as they can bear. But what they don’t realize is their likelihood of injury is greatly increased by starting out this way.

A safer and more reliable way to begin building muscle is to start slow. Even if your main concern is how to build muscle the fastest way you can, you should take it easy at first because if you sustain an injury you’ll have to wait until you heal before working out again, and this will put you back to square one.

Therefore, you should start with exercises that target muscle groups instead of specific muscles–in other words, compound exercises. Additionally, calisthenic exercises (those that rely on your body weight instead of external forms of resistance like weights or exercise machines) are generally safer, more practical, and of course cheaper. This doesn’t mean that you should never use weights or exercise machines, because you should. You just need to prepare your body first by developing the support muscles that muscle-isolation exercises are designed to ignore.

Push-ups, for example, are a safe way to build your triceps, pectorals, abdominals, and even deltoids. And because they don’t require extra equipment, you can do them in your own home whenever you want to without buying anything to get started. Compound calisthenics will also provide you with more practical strength than isolation exercises.

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4 Quick and Simple Fitness and Exercise Tips!

To enhance your overall health and well-being you must obtain your maximum fitness level. And to help or assist you to in archiving these amazing results here’s four quick and simple fitness tips for you to follow.

Stretching:

This is the first and most vital step in any fitness or workout routine, forgetting to do these simple warm up exercises can cause great bodily damage.

Never let a lack of time prevent you from stretching before and after your routine. Also don’t let age trick you into thinking that because you’re young and energetic that you’ll be alright.

Believe me; it WILL catch up with you later in life. So it’s very wise to listen to your body and do what it’s asking of you.

Adding Cross Training into Your Regime:

One of the workout routines we conducted while I served in the military, was a high intensity workout called, ‘Gorilla Drills’ and I hated them! You talk about a workout… Whew, I’m starting to sweat just thinking about it.

However, it was a drill which consisted of several exercises that we did for a set time limit and then we would rotate to the next exercise station. This would continue for 15 minutes intervals with a 2 minute break in between before starting another session.

After 30 minutes of this vigorous workout you looked forward to a well deserved cool down session. Well, that’s what cross training is, you simply make a plan of several different exercises you’ve like to conduct. Set a time interval for each set and then start your routine.

Cross training is beneficial in two ways:

• You’ll be working all your muscles at once which significantly reduce injuries!

• It helps you to stay motivated and focus on your overall success!

So, the next time you plan your workout routine try implementing cross training.

Don’t be Afraid to Explore Outside Your Comfort Zone:

You have a solid workout routine in place but after about 3 months of the same thing week after week it starts to get boring… Sounds familiar?

Likewise, if you were to merge cross training, swimming, yoga or whatever exercise you enjoy into your routine, then you don’t have to worry about getting bored because you’ll always have something fresh and new to do every week.

Stepping outside the box, as they say, will keep you motivated and excited to continue striving to meet your fitness goals.

Seasonal Planning for Your Workout Routine:

Depending on your geographical location, the weather can be your Worst Enemy!

Rainy days might make you feel lazy and unmotivated while snowy days can keep you away from the gym and very humid days may make you feel tired, sweaty and disgusting thereby resulting in a decline in your routine.

And finally, when you’re planning your workout routine remember to include programs for inside and outside so that you’ll be covered when the time comes. Having a flexible fitness plan that covers the good and bad days will significantly increase your performance and enhance your physique.

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