Fit'n Right Body
This guide covers top tips on Weight Loss, Muscle Building, Compound Exercises,
Motivation, Fitness Equipment, Clothing, Cardio, Health, General Fitness and
Workouts.It's a healthy body that can home a healthy mind. Fitness has been one of the prime considerations for the humans for ages. Several fitness programs have been developed for different kinds of works and sports.
Table of Contents
Stretching - Why Should I?
This article looks at some of the tips, tricks and helpful hints you can use to help prevent sports injury. It's been put together to answer some of the more common questions we get regarding stretching and sports injury, and details a number of useful sports injury prevention techniques. I hope it proves useful to you.
Overcoming & Preventing Sports Injury
If you%uFFFDre involved in the health & fitness industry, whether it be participating in your favourite sport, coaching, training or just keeping fit, you'll know how annoying and debilitating a sports injury can be. In reality, when you have a sports injury you%uFFFDre actually losing on two fronts. Firstly, you%uFFFDre losing simply because your body has been hurt and now needs time and care to repair itself. And on top of this, you%uFFFDre also losing the time you could have been putting into training and improving your sporting ability.
A sports injury is a bit like losing money. Not only do you lose whatever you were going to buy with that money, but you also have to work hard to make up the money you've lost. Take it from me, a sports injury is one of the most frustrating and debilitating occurrences that can happen to anyone who%uFFFDs serious about their health, fitness, sport or exercise.
The Cold, Hard Facts
I recently read an article titled "Managing Sports Injuries" where the author estimated that over 27,000 American's sprain their ankle every day. (and, no, that's not a typo, EVERY DAY) On top of this, Sports Medicine Australia estimates that 1 in every 17 participants of sport and exercise are injured playing their favourite sport. This figure is even higher for contact sports like Football and Gridiron. However, the truly disturbing fact is that up to 50 percent of these injuries may have been prevented.
The Professionals Secret Weapon
While there are a number of basic preventative measures that will assist in the prevention of sports injury, there is one technique that has slowly been gaining in popularity. It%uFFFDs still not used as often as it should be by the average sports participant, but with the professionals using it more and more, it%uFFFDs only a matter of time before it starts to catch on. Before we dive into this little used technique for minimizing your likelihood of sports injury, lets take a quick look at some other techniques to help you prevent sports injury.
So, Where Do You Start?
Most people are coming to understand both the importance and the benefits of a good warm-up. A correct warm-up will help to raise body temperature, increase blood flow and promote oxygen supply to the muscles. It will also help to prepare the mind, body, muscles and joints for the physical activity to come.
While warming-up is important, a good cool-down also plays a vital role in helping to prevent sports injury. How? A good cool-down will prevent blood from pooling in your limbs. It will also prevent waste products, such as lactic acid, building up in your muscles. Not only that, a good cool-down will help your muscles and tendons to relax and loosen, stopping them from becoming stiff and tight.
While preventative measures such as warming-up and cooling-down play a vital role in minimizing the likelihood of sports injury, other techniques such as obeying the rules, using protective equipment and plain common sense are all useful.
The One Technique to Cut Your Chance
of Injury by More Than Half
So what is this magic technique? Why is it such a secret? And how come you haven't heard of it before? Well chances are you have, and also, it%uFFFDs not that secret and it%uFFFDs definitely not magic. You've probably used this technique yourself at some point or at least seen others using it. But the real question is, how dedicated have you been to making this technique a consistent part of your athletic preparation?
What is it? STRETCHING. Yes, stretching. The simple technique of stretching can play an imperative role in helping you to prevent the occurrence of sports injury. Unfortunately stretching is one area of athletic preparation often neglected. Do not underestimate its benefits. Don't make the mistake of thinking that something as simple as stretching won't be effective. Stretching is a vital part of any exercise program and should be looked upon as being as important as any other part of your health and fitness.
In recent time the professionals have been getting more and more serious about stretching and ultimately, their flexibility. The coaches and trainers are just starting to realize how important flexible muscles are to helping prevent sports injury. Flexibility has often been neglected in the overall conditioning of modern athletes. It%uFFFDs only now that its benefits are proving invaluable to all those serious about staying injury free.
How Does Stretching Prevent Injury?
One of the greatest benefits of stretching is that you%uFFFDre able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Lets take a look at a few examples.
If the muscles in your neck are tight and stiff this limits your ability to look behind or turn your head around. If for some reason your head is turned backwards, past its' normal range of movement, in a football scrum or tackle for example, this could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck.
And what about the muscles in the back of your legs? The Hamstring muscles. These muscles are put under a huge strain when doing any sort of sport which involves running and especially for sports which require kicking. Short, tight hamstring muscles can spell disaster for many sports people. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically.
How else can stretching help? While injuries can occur at any time, they are more likely to occur if the muscles are fatigued, tight and depleted of energy. Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. Stretching can help to prevent an injury by promoting recovery and decreasing soreness. Stretching ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.
So as you can see, there's more to stretching than most people think. Stretching is a simple and effective activity which will help you to enhance your athletic performance, decrease your likelihood of sports injury and minimise muscle soreness.
Overcoming & Preventing Sports Injury
If you%uFFFDre involved in the health & fitness industry, whether it be participating in your favourite sport, coaching, training or just keeping fit, you'll know how annoying and debilitating a sports injury can be. In reality, when you have a sports injury you%uFFFDre actually losing on two fronts. Firstly, you%uFFFDre losing simply because your body has been hurt and now needs time and care to repair itself. And on top of this, you%uFFFDre also losing the time you could have been putting into training and improving your sporting ability.
A sports injury is a bit like losing money. Not only do you lose whatever you were going to buy with that money, but you also have to work hard to make up the money you've lost. Take it from me, a sports injury is one of the most frustrating and debilitating occurrences that can happen to anyone who%uFFFDs serious about their health, fitness, sport or exercise.
The Cold, Hard Facts
I recently read an article titled "Managing Sports Injuries" where the author estimated that over 27,000 American's sprain their ankle every day. (and, no, that's not a typo, EVERY DAY) On top of this, Sports Medicine Australia estimates that 1 in every 17 participants of sport and exercise are injured playing their favourite sport. This figure is even higher for contact sports like Football and Gridiron. However, the truly disturbing fact is that up to 50 percent of these injuries may have been prevented.
The Professionals Secret Weapon
While there are a number of basic preventative measures that will assist in the prevention of sports injury, there is one technique that has slowly been gaining in popularity. It%uFFFDs still not used as often as it should be by the average sports participant, but with the professionals using it more and more, it%uFFFDs only a matter of time before it starts to catch on. Before we dive into this little used technique for minimizing your likelihood of sports injury, lets take a quick look at some other techniques to help you prevent sports injury.
So, Where Do You Start?
Most people are coming to understand both the importance and the benefits of a good warm-up. A correct warm-up will help to raise body temperature, increase blood flow and promote oxygen supply to the muscles. It will also help to prepare the mind, body, muscles and joints for the physical activity to come.
While warming-up is important, a good cool-down also plays a vital role in helping to prevent sports injury. How? A good cool-down will prevent blood from pooling in your limbs. It will also prevent waste products, such as lactic acid, building up in your muscles. Not only that, a good cool-down will help your muscles and tendons to relax and loosen, stopping them from becoming stiff and tight.
While preventative measures such as warming-up and cooling-down play a vital role in minimizing the likelihood of sports injury, other techniques such as obeying the rules, using protective equipment and plain common sense are all useful.
The One Technique to Cut Your Chance
of Injury by More Than Half
So what is this magic technique? Why is it such a secret? And how come you haven't heard of it before? Well chances are you have, and also, it%uFFFDs not that secret and it%uFFFDs definitely not magic. You've probably used this technique yourself at some point or at least seen others using it. But the real question is, how dedicated have you been to making this technique a consistent part of your athletic preparation?
What is it? STRETCHING. Yes, stretching. The simple technique of stretching can play an imperative role in helping you to prevent the occurrence of sports injury. Unfortunately stretching is one area of athletic preparation often neglected. Do not underestimate its benefits. Don't make the mistake of thinking that something as simple as stretching won't be effective. Stretching is a vital part of any exercise program and should be looked upon as being as important as any other part of your health and fitness.
In recent time the professionals have been getting more and more serious about stretching and ultimately, their flexibility. The coaches and trainers are just starting to realize how important flexible muscles are to helping prevent sports injury. Flexibility has often been neglected in the overall conditioning of modern athletes. It%uFFFDs only now that its benefits are proving invaluable to all those serious about staying injury free.
How Does Stretching Prevent Injury?
One of the greatest benefits of stretching is that you%uFFFDre able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Lets take a look at a few examples.
If the muscles in your neck are tight and stiff this limits your ability to look behind or turn your head around. If for some reason your head is turned backwards, past its' normal range of movement, in a football scrum or tackle for example, this could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck.
And what about the muscles in the back of your legs? The Hamstring muscles. These muscles are put under a huge strain when doing any sort of sport which involves running and especially for sports which require kicking. Short, tight hamstring muscles can spell disaster for many sports people. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically.
How else can stretching help? While injuries can occur at any time, they are more likely to occur if the muscles are fatigued, tight and depleted of energy. Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. Stretching can help to prevent an injury by promoting recovery and decreasing soreness. Stretching ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.
So as you can see, there's more to stretching than most people think. Stretching is a simple and effective activity which will help you to enhance your athletic performance, decrease your likelihood of sports injury and minimise muscle soreness.
Top 10 Compound Exercises
Don't have much time to workout? Want THE top muscle builders? Want to develop
Compound exercises are simply exercises that target more than one muscle group. For
clarity, exercises that target a single muscle group are called isolation exercises.
Anyway on to the Herculean strength builders!!
Squats
The good old traditional squat should be a part of any strength workout
Clean and Press
This exercise will work the muscles AND the heart and lungs, it's like a workout on
its own!!
Deadlift
You can move some big weights eventually with this strength builder
Chin Ups
Tough to do at the start but worth persevering with as they will give you a fantastic
physique
Bent over Row
Really works the back, but make sure of your form when performing this exercise
Press Ups
The good old fashioned press up has lasted the test of time for a reason!
Dips
Another time tested exercise
Bench Press
THE way to work out those pecs
Lunges
A great leg builder that will also build explosive strength and the heart and lungs
Crunches
Not strictly a compound exercise but simply the best way to work those abs!
clarity, exercises that target a single muscle group are called isolation exercises.
Anyway on to the Herculean strength builders!!
Squats
The good old traditional squat should be a part of any strength workout
Clean and Press
This exercise will work the muscles AND the heart and lungs, it's like a workout on
its own!!
Deadlift
You can move some big weights eventually with this strength builder
Chin Ups
Tough to do at the start but worth persevering with as they will give you a fantastic
physique
Bent over Row
Really works the back, but make sure of your form when performing this exercise
Press Ups
The good old fashioned press up has lasted the test of time for a reason!
Dips
Another time tested exercise
Bench Press
THE way to work out those pecs
Lunges
A great leg builder that will also build explosive strength and the heart and lungs
Crunches
Not strictly a compound exercise but simply the best way to work those abs!
Top 10 Workout Tips
Getting the most from your workout time is essential; your time is precious right? So
Use a Workout Log
If you aren't logging your workouts, you've not got the data to progress.
Set Goals
To perform effectively you need to know why you're working out when you don't
feel like it!
Stay Hydrated
Most of your body is made up of water, don't get depleted during your workout
otherwise you can't perform at the top level.
Be well equipped
Have the best clothing and equipment you can afford, you'll workout better and stay
more comfortable.
Plan your Workout
If you meander around the equipment you're wasting valuable time and you aren't
focused.
Don't be a workoutaholic
Going to the gym or working out all the time leads to staleness and injuries - don't be
a bore!!
Warm up correctly
A poor warm up will lead to poor gains and injuries, spend the time to get that blood
pumping.
Stretch after exercise
Stretching can help the body to rid it's self of the chemical build ups that cause
muscle soreness. No one likes to walk like Frankenstein after our workouts!!
Give yourself a holiday
Every few months, give yourself a few days off. Your body will appreciate it and you
will return with renewed vigour.
Keep it fresh
Mix up your workout sessions, join a class, try a new machine, change your strength
days. Shock your body into new growth.
If you aren't logging your workouts, you've not got the data to progress.
Set Goals
To perform effectively you need to know why you're working out when you don't
feel like it!
Stay Hydrated
Most of your body is made up of water, don't get depleted during your workout
otherwise you can't perform at the top level.
Be well equipped
Have the best clothing and equipment you can afford, you'll workout better and stay
more comfortable.
Plan your Workout
If you meander around the equipment you're wasting valuable time and you aren't
focused.
Don't be a workoutaholic
Going to the gym or working out all the time leads to staleness and injuries - don't be
a bore!!
Warm up correctly
A poor warm up will lead to poor gains and injuries, spend the time to get that blood
pumping.
Stretch after exercise
Stretching can help the body to rid it's self of the chemical build ups that cause
muscle soreness. No one likes to walk like Frankenstein after our workouts!!
Give yourself a holiday
Every few months, give yourself a few days off. Your body will appreciate it and you
will return with renewed vigour.
Keep it fresh
Mix up your workout sessions, join a class, try a new machine, change your strength
days. Shock your body into new growth.
This was from a "photo shoot" I did last weekend for a fitness...
Pic by Lorenzo Dalberto, Deadline Press & Picture Agency
Photo of the fitness center at the Chicago Marriott Downtown Magnificent Mile Ho...
Na convenção de fitness no Blue Tree. Aulão de ginástica localizada com Herm...
Strobist info: SB24 slightly behind the model aimed to ceiling, SB600 into silve...
This is the obligatory picture of me taking a picture on the day in my life.
This is one of the pictures we ended up using as part of our marketing material ...
I have started running in preparation to do the 10k in Barcelona...New Years Eve...
"Fitness...he's my witness..." ..."ooooooooh weeeeeee...
Top 10 Health Tips
Good health is essential to your quality of life and longevity, try these ten for size.
Stop Smoking
Smoking has no benefits to you at all, so why do it?
Reduce Stress
Stress is one of the major killers in the western world, learn to meditate and relax,
your body will love you for it.
Drink plenty of water
Water can help you loose weight and will help detoxify you.
Wear a seatbelt
Not wearing a seatbelt increases your chances of death or injury.
Reduce alcohol consumption
Alcohol abuse can cause relationship, money and health problems and contains a
massive amount of needless calories.
Laugh
Laughing keeps you young and is proven to provide countless health benefits.
Don't ignore body changes
If your body changes or your start to feel pain don't ignore it, get it checked out.
Catching problems early can help professionals to cure them.
Sleep
Your body needs quality sleep to regenerate and to live it's essential; you die from a
lack of sleep before you die from a lack of food!!!
Take tests
Make sure you keep up with smears and other essential health tests
Check yourself
Ensure you check for breast cancer, testicular cancer and skin cancer regularly and
take action if you notice any changes.
Smoking has no benefits to you at all, so why do it?
Reduce Stress
Stress is one of the major killers in the western world, learn to meditate and relax,
your body will love you for it.
Drink plenty of water
Water can help you loose weight and will help detoxify you.
Wear a seatbelt
Not wearing a seatbelt increases your chances of death or injury.
Reduce alcohol consumption
Alcohol abuse can cause relationship, money and health problems and contains a
massive amount of needless calories.
Laugh
Laughing keeps you young and is proven to provide countless health benefits.
Don't ignore body changes
If your body changes or your start to feel pain don't ignore it, get it checked out.
Catching problems early can help professionals to cure them.
Sleep
Your body needs quality sleep to regenerate and to live it's essential; you die from a
lack of sleep before you die from a lack of food!!!
Take tests
Make sure you keep up with smears and other essential health tests
Check yourself
Ensure you check for breast cancer, testicular cancer and skin cancer regularly and
take action if you notice any changes.
Top 10 Cardio Tips
Cardio is the cornerstone of your workout; these ten tips will help you ensure your
Get a Heart Rate Monitor
A heart rate monitor ensures you don't over train or workout at too high a tempo and
can help you hit your goals
No Pain Good Gains
When performing a normal cardio session you should still have the breath to conduct
a conversation, don't overdo the intensity it won't benefit your development.
Do something you enjoy
Hate running? Don't do it. Love cycling? Do that. Pick a cardio routine you will look
forward to doing
Switch Machines
A forty minute treadmill workout can be boring can't it? Why not switch between the
treadmill, rower, elliptical and stepper?
Play with the intensity
When you have completed your base phase why not throw the odd high intensity
session into your workout? Sprint for thirty seconds and jog for two minutes and
continue this for twenty minutes. A real tough workout!
Get the correct equipment
If you are running as part of your cardio routine, ensure you have the correct
footwear. The wrong equipment will get you injured.
Do it in the morning
Performing your cardio routine in the morning on an empty stomach will massively
improve the session's fat burning properties.
Stay Hydrated
You will quickly become dehydrated if you're not taking on water during your cardio
sessions.
Stay Motivated
A standard cardio workout can become boring quite quickly so make sure you have
some music on the go or a great view to keep you focussed.
Wait at least 45 minutes before eating
Waiting for at least 45 minutes after your cardio session before eating will massively
benefit your fat burning capabilities.
A heart rate monitor ensures you don't over train or workout at too high a tempo and
can help you hit your goals
No Pain Good Gains
When performing a normal cardio session you should still have the breath to conduct
a conversation, don't overdo the intensity it won't benefit your development.
Do something you enjoy
Hate running? Don't do it. Love cycling? Do that. Pick a cardio routine you will look
forward to doing
Switch Machines
A forty minute treadmill workout can be boring can't it? Why not switch between the
treadmill, rower, elliptical and stepper?
Play with the intensity
When you have completed your base phase why not throw the odd high intensity
session into your workout? Sprint for thirty seconds and jog for two minutes and
continue this for twenty minutes. A real tough workout!
Get the correct equipment
If you are running as part of your cardio routine, ensure you have the correct
footwear. The wrong equipment will get you injured.
Do it in the morning
Performing your cardio routine in the morning on an empty stomach will massively
improve the session's fat burning properties.
Stay Hydrated
You will quickly become dehydrated if you're not taking on water during your cardio
sessions.
Stay Motivated
A standard cardio workout can become boring quite quickly so make sure you have
some music on the go or a great view to keep you focussed.
Wait at least 45 minutes before eating
Waiting for at least 45 minutes after your cardio session before eating will massively
benefit your fat burning capabilities.
Helpful Info
- Sugar Kills?!
- Diabetes is a chronic condition that affects over 150 million people in the world today.
The precentage of people suffering from diabetes is increasing rapidly, to the point where many medical authorities are referring to it as an epidemic. - 30 Day Meal Plan For Diabetes
- Planning healthy meals can be a challenge, but what if someone did all the work for you? Well ... almost all the work! Below is an entire month's worth of menus for every day of the week, including snacks. Many of the recipes are right here on the website to assist you in creating delicious meals with less effort and more flavor.
- Great Food Recipies For People With Diabetes
- Specific diabetic dietary guidelines have been developed by the American Diabetes Association and the American Dietetic Association to improve the management of diabetes.
Great Stuff on Amazon
Top 10 Weight Loss Tips
Weight loss is probably the single biggest reason people start to exercise. Try these
Don't concentrate on losing weight
Concentrate on eating healthily and exercising rather than obsessing about weight
loss.
Eat more often
Smaller meals eaten more regularly will keep your metabolism high and will help you
to burn more fat.
Eat fewer calories
This is an obvious point but worth stressing. You CANNOT lose weight unless you
create a calorie deficit. That is burning more calories than you consume.
Eat more protein
The ideal fat burning menu contains a large portion of protein.
Eat the right fats
Fats are very important to your diet, think oily fish however rather than saturated fats
from fried food.
Consistent exercise
To create a calorie deficit and to tone up you MUST regularly perform both cardio
and resistance training. Aim for three cardio sessions and three weight training
sessions a week.
Weigh and measure weekly
Give yourself the boost of seeing the weight come off by weighing yourself weekly.
Don't do it with any more frequency however as body weight can fluctuate.
Cut down on sugar
Sugar causes insulin spikes and the sugar in your coffee or tea can really add up over
the course of a day. Try green tea which is rich in antioxidants and can help burn fat.
Keep it hot
Did you know that simply changing the temperature of the water you drink can speed
up your metabolism and burn more calories? Drink hot water!
Don't go hungry
Starving yourself will just prompt the body to slow down it's metabolism as it thinks
there's a famine so will store fat.
Concentrate on eating healthily and exercising rather than obsessing about weight
loss.
Eat more often
Smaller meals eaten more regularly will keep your metabolism high and will help you
to burn more fat.
Eat fewer calories
This is an obvious point but worth stressing. You CANNOT lose weight unless you
create a calorie deficit. That is burning more calories than you consume.
Eat more protein
The ideal fat burning menu contains a large portion of protein.
Eat the right fats
Fats are very important to your diet, think oily fish however rather than saturated fats
from fried food.
Consistent exercise
To create a calorie deficit and to tone up you MUST regularly perform both cardio
and resistance training. Aim for three cardio sessions and three weight training
sessions a week.
Weigh and measure weekly
Give yourself the boost of seeing the weight come off by weighing yourself weekly.
Don't do it with any more frequency however as body weight can fluctuate.
Cut down on sugar
Sugar causes insulin spikes and the sugar in your coffee or tea can really add up over
the course of a day. Try green tea which is rich in antioxidants and can help burn fat.
Keep it hot
Did you know that simply changing the temperature of the water you drink can speed
up your metabolism and burn more calories? Drink hot water!
Don't go hungry
Starving yourself will just prompt the body to slow down it's metabolism as it thinks
there's a famine so will store fat.
Top 10 Muscle Building Tips
Getting in great shape makes you feel superb; to get a great shape you must train with
Evaluate
Before starting a weights plan you should evaluate your current position and goals.
How much can you comfortably lift? What size is your waist? Do you want to be the
next Mr or Mrs Universe? This all impacts the plan you must put together.
Keep your workouts short
Muscles respond better to short intense sessions, so does your boredom threshold and
your life
Start with compound
Compound exercises will help keep your workout short and will allow your body to
adapt to the rigours of weight training.
Eat well
When training with weights your body will burn up more protein as these are the
building blocks of muscle. Six small protein rich meals a day is your goal.
Supplement
Your body will be stressed by a weights workout so ensure you take supplements that
aid healthy joints and bones.
Rest
Muscles grow when the body is asleep so get plenty of rest for maximum gains. It will
also help you to not over train.
Use correct technique
Bad technique leads to injuries and poor gains. Take the time to get the right
technique. If you're struggling for form then the weight is too heavy.
Lower at half the speed of your lift
The lowering portion of the lift can help build the muscle so make the most of it!
Stretch and warm up
Warm muscles respond better to strength training, it will also help you to avoid injury.
Measure your progress
Keep a log of your sessions so you can see your progress and you know what weights
you were lifting in your last session.
Before starting a weights plan you should evaluate your current position and goals.
How much can you comfortably lift? What size is your waist? Do you want to be the
next Mr or Mrs Universe? This all impacts the plan you must put together.
Keep your workouts short
Muscles respond better to short intense sessions, so does your boredom threshold and
your life
Start with compound
Compound exercises will help keep your workout short and will allow your body to
adapt to the rigours of weight training.
Eat well
When training with weights your body will burn up more protein as these are the
building blocks of muscle. Six small protein rich meals a day is your goal.
Supplement
Your body will be stressed by a weights workout so ensure you take supplements that
aid healthy joints and bones.
Rest
Muscles grow when the body is asleep so get plenty of rest for maximum gains. It will
also help you to not over train.
Use correct technique
Bad technique leads to injuries and poor gains. Take the time to get the right
technique. If you're struggling for form then the weight is too heavy.
Lower at half the speed of your lift
The lowering portion of the lift can help build the muscle so make the most of it!
Stretch and warm up
Warm muscles respond better to strength training, it will also help you to avoid injury.
Measure your progress
Keep a log of your sessions so you can see your progress and you know what weights
you were lifting in your last session.
Top 10 Equipment Tips
Buying fitness equipment can often be a baffling ordeal, try these tips to a stress free
Consider the noise level
How noisy is the equipment? Do you live in an apartment? Can your partner still hear
the TV?
Size
Will the equipment comfortably fit in the space you have set aside? Will it stow away
in a cupboard?
Cost
Is the equipment within your budget? Will you get the usage from the equipment?
Refund policy
What is the companies refund policy? If the product is defective can you easily return
it?
Buy something you enjoy
If you hate the idea of running then don't go out and buy a top of the range treadmill.
Get a piece of equipment you will look forward to using.
Buy from a knowledgeable retailer
Get advice if you need it from the retailer, they should have a good working
knowledge of the products they supply.
Buy some travel equipment
If you're away on business or on holiday it's always useful to have a jump rope and
some resistance bands this will ensure you don't have to miss your workout.
Have Cardio and Strength equipment
If you're kitting out a home gym you need both Cardio and Weight equipment to
ensure a quality workout routine.
Buy the best you can afford
Don't scrimp on fitness equipment, buy the best you can afford and it will pay you
back for years to come.
Do your research
Research the product fully before you decide to purchase.
How noisy is the equipment? Do you live in an apartment? Can your partner still hear
the TV?
Size
Will the equipment comfortably fit in the space you have set aside? Will it stow away
in a cupboard?
Cost
Is the equipment within your budget? Will you get the usage from the equipment?
Refund policy
What is the companies refund policy? If the product is defective can you easily return
it?
Buy something you enjoy
If you hate the idea of running then don't go out and buy a top of the range treadmill.
Get a piece of equipment you will look forward to using.
Buy from a knowledgeable retailer
Get advice if you need it from the retailer, they should have a good working
knowledge of the products they supply.
Buy some travel equipment
If you're away on business or on holiday it's always useful to have a jump rope and
some resistance bands this will ensure you don't have to miss your workout.
Have Cardio and Strength equipment
If you're kitting out a home gym you need both Cardio and Weight equipment to
ensure a quality workout routine.
Buy the best you can afford
Don't scrimp on fitness equipment, buy the best you can afford and it will pay you
back for years to come.
Do your research
Research the product fully before you decide to purchase.
Top 10 Motivation Tips
Motivation is king when it comes to exercise and health, if you're motivated to
Find a partner
If you have someone to workout with your odds of sticking to it are greatly increased.
Set your goals
You need goals to work to in order to succeed. Want to run a marathon? Want to drop
a dress size?
Vary your routine
Don't just hit the same machines over and over again, you'll soon get bored.
Try something new
Why not try a game of squash? Or rock climbing? Go wild and try new things all the
time.
Get the new gadget
There's nothing like the latest heart rate monitor to make sure you hit the gym.
Focus on feeling
Focus on the positives of exercise, how do you feel and how does it make you look.
Take a break
Take a rest from working out occasionally you'll come back with renewed vigour.
Treat yourself
When you hit your goals, go out and buy yourself a gift, dropped that dress size? Get
a new dress. Got a six pack? Get some new clothes to show them off.
Keep a log
Tracking your workouts and progression will demonstrate the gains you are making.
Music
Make sure you have your favourite music with you when you workout.
If you have someone to workout with your odds of sticking to it are greatly increased.
Set your goals
You need goals to work to in order to succeed. Want to run a marathon? Want to drop
a dress size?
Vary your routine
Don't just hit the same machines over and over again, you'll soon get bored.
Try something new
Why not try a game of squash? Or rock climbing? Go wild and try new things all the
time.
Get the new gadget
There's nothing like the latest heart rate monitor to make sure you hit the gym.
Focus on feeling
Focus on the positives of exercise, how do you feel and how does it make you look.
Take a break
Take a rest from working out occasionally you'll come back with renewed vigour.
Treat yourself
When you hit your goals, go out and buy yourself a gift, dropped that dress size? Get
a new dress. Got a six pack? Get some new clothes to show them off.
Keep a log
Tracking your workouts and progression will demonstrate the gains you are making.
Music
Make sure you have your favourite music with you when you workout.
Lose Fat With Walking
Three universal goals nearly all of us share are: (1) to live longer,
(2) to live free of illness and (3) to control our weight. Amazingly,
walking lets us achieve all three. In fact, walking may be your best
medicine for slowing the aging process, reducing your chances of illness
and slashing your body fat. For anyone out of shape or not athletically-
inclined, walking is the no-stress, no-sweat answer to lifelong
conditioning. All you need is a good pair of shoes, a little time, a few
guidelines from a fitness professional and you're ready to go.
Unfortunately, there's more misinformation floating around today about
fitness walking and weight loss than ever before. Some experts even say
walking is not effective for weight loss at all and they insist that
only higher intensity forms of cardio will do anything to improve your
body composition. Others fitness experts believe that you should not do
cardiovascular exercise every day - even walking.
There may be a little truth in each of those statements, however,
walking always was and still is one of the best exercises for
strengthening your bones, controlling your weight, toning the muscles in
your lower body, maintaining good posture and improving your self image.
Walking uses almost every muscle in the body, it improves circulation of
blood to the joints and massages the blood vessels, keeping them more
elastic. Walking also helps you maintain muscle and an efficient
metabolism as you get older (not to mention keeping you young "in
spirit.")
Walking is incredibly convenient too. Since you don't need a gym or any
special equipment, you can walk any place, at any time and that allows
you to lose weight and get fit with little or no interruption to your
busy schedule.
People who diet without exercising often get fatter with time. Although
your weight may initially drop while dieting, weight loss from low
calorie and especially low carb diets consists mostly of water and
muscle. When the weight returns, it comes back as fat. To avoid
getting fatter over time, you must increase your metabolism by
exercising daily.
To get the maximum benefits of a walking program, you need make it more
challenging than a leisurely "walk in the park." Walking at a steady and
brisk pace burns more fat simply because it burns more calories. Just
remember to begin slowly to avoid muscle soreness, and increase your
pace over time as you become more fit.
To lose weight, it's ideal to alternate your walking sessions between
high intensity and lower intensity days. For example, on one day walk
for 30- 45 minutes as a steady and moderate pace. On the next day, walk
at a faster pace. You could even do "road work" like the boxers do,
where you break up your walk along the route with some sets of squats,
lunges, bench push ups or other body weight or calisthenic exercises to
make it a real cardiovascular and muscle blaster of a workout! It
doesn't have to be boring or the same thing every day. Make it fun and
keep it up consistently, leading an active life-style 365 days a year.
Slow and casual walking has benefits, but you will not get as much out
of walking at a very slow pace because we all have a built-in mechanical
advantage for walking long distances at normal speeds.
Our bodies, via the spinal column, muscle attachments and bony
structures, reserve energy in the musculoskeletal system and release it
back to us without asking for additional energy output. In other words,
as you walk, your spinal column keeps energy in reserve because of the
way you straighten and extend your spine during normal walking.
As you step, your spine is stretched, and as you take another step, the
energy reserved in the spine is used in propulsion. The spine acts very
much like rubber band as your walk, harnessing this reserve energy.
To get substantial cardiovascular, muscular and weight loss benefits,
this is why you must walk briskly or create extra movement patterns
beyond casual, slow walking in order to optimize your walking program
for weight loss and cardiovascular fitness.
Walking the right way will also improve your posture and tends to help
keep you upright (because you must see where you are going). Just hold
your chin up and shoulder slightly back.. Walk with your heels hitting
the ground first and your feet pointed forward. Swing your arms fully
and make lengthy strides.
To lose weight and achieve optimum health, exercise and diet are both
necessary and interrelated. Exercising without maintaining a balanced
diet is no more beneficial than dieting while remaining a couch potato.
Carbohydrates are high-octane fuel. They provide energy for movement
and help raise internal body metabolism. They're also satisfying. The
key is to avoid adding high-fat and high calorie toppings to your
carbohydrates. Also be sure to focus on fruits and vegetables and do not
eat the majority of your carbohydrates from the starch category such as
bread, pasta, rice, and potatoes. These type of carbs can create an
insulin spike, which in turn feeds your fat storing system.
Fruits and vegetables are the ideal health, diet and fat loss foods for
many reasons. They're relatively low in fat and calories, high in fiber
and rich in essential vitamins and minerals. The National Research
Council recommends eating five or more servings of fruits and vegetables
a day.
Your everyday habits will determine your long term body weight and body
composition. Make sure you get enough sleep, drink enough water to
expel toxins, avoid processed food as much as you can, eat your fruits
and veggies, eat organic when ever possible and work hard.
Just one last thought: taking a three-minute walk after each meal is
worth a four pound reduction in body fat in a year's time. Climbing two
flights of stairs a day burns off half a pound of body fat in a year.
On the other hand, one candy bar eaten daily will cost you 20 pounds
annually.
(2) to live free of illness and (3) to control our weight. Amazingly,
walking lets us achieve all three. In fact, walking may be your best
medicine for slowing the aging process, reducing your chances of illness
and slashing your body fat. For anyone out of shape or not athletically-
inclined, walking is the no-stress, no-sweat answer to lifelong
conditioning. All you need is a good pair of shoes, a little time, a few
guidelines from a fitness professional and you're ready to go.
Unfortunately, there's more misinformation floating around today about
fitness walking and weight loss than ever before. Some experts even say
walking is not effective for weight loss at all and they insist that
only higher intensity forms of cardio will do anything to improve your
body composition. Others fitness experts believe that you should not do
cardiovascular exercise every day - even walking.
There may be a little truth in each of those statements, however,
walking always was and still is one of the best exercises for
strengthening your bones, controlling your weight, toning the muscles in
your lower body, maintaining good posture and improving your self image.
Walking uses almost every muscle in the body, it improves circulation of
blood to the joints and massages the blood vessels, keeping them more
elastic. Walking also helps you maintain muscle and an efficient
metabolism as you get older (not to mention keeping you young "in
spirit.")
Walking is incredibly convenient too. Since you don't need a gym or any
special equipment, you can walk any place, at any time and that allows
you to lose weight and get fit with little or no interruption to your
busy schedule.
People who diet without exercising often get fatter with time. Although
your weight may initially drop while dieting, weight loss from low
calorie and especially low carb diets consists mostly of water and
muscle. When the weight returns, it comes back as fat. To avoid
getting fatter over time, you must increase your metabolism by
exercising daily.
To get the maximum benefits of a walking program, you need make it more
challenging than a leisurely "walk in the park." Walking at a steady and
brisk pace burns more fat simply because it burns more calories. Just
remember to begin slowly to avoid muscle soreness, and increase your
pace over time as you become more fit.
To lose weight, it's ideal to alternate your walking sessions between
high intensity and lower intensity days. For example, on one day walk
for 30- 45 minutes as a steady and moderate pace. On the next day, walk
at a faster pace. You could even do "road work" like the boxers do,
where you break up your walk along the route with some sets of squats,
lunges, bench push ups or other body weight or calisthenic exercises to
make it a real cardiovascular and muscle blaster of a workout! It
doesn't have to be boring or the same thing every day. Make it fun and
keep it up consistently, leading an active life-style 365 days a year.
Slow and casual walking has benefits, but you will not get as much out
of walking at a very slow pace because we all have a built-in mechanical
advantage for walking long distances at normal speeds.
Our bodies, via the spinal column, muscle attachments and bony
structures, reserve energy in the musculoskeletal system and release it
back to us without asking for additional energy output. In other words,
as you walk, your spinal column keeps energy in reserve because of the
way you straighten and extend your spine during normal walking.
As you step, your spine is stretched, and as you take another step, the
energy reserved in the spine is used in propulsion. The spine acts very
much like rubber band as your walk, harnessing this reserve energy.
To get substantial cardiovascular, muscular and weight loss benefits,
this is why you must walk briskly or create extra movement patterns
beyond casual, slow walking in order to optimize your walking program
for weight loss and cardiovascular fitness.
Walking the right way will also improve your posture and tends to help
keep you upright (because you must see where you are going). Just hold
your chin up and shoulder slightly back.. Walk with your heels hitting
the ground first and your feet pointed forward. Swing your arms fully
and make lengthy strides.
To lose weight and achieve optimum health, exercise and diet are both
necessary and interrelated. Exercising without maintaining a balanced
diet is no more beneficial than dieting while remaining a couch potato.
Carbohydrates are high-octane fuel. They provide energy for movement
and help raise internal body metabolism. They're also satisfying. The
key is to avoid adding high-fat and high calorie toppings to your
carbohydrates. Also be sure to focus on fruits and vegetables and do not
eat the majority of your carbohydrates from the starch category such as
bread, pasta, rice, and potatoes. These type of carbs can create an
insulin spike, which in turn feeds your fat storing system.
Fruits and vegetables are the ideal health, diet and fat loss foods for
many reasons. They're relatively low in fat and calories, high in fiber
and rich in essential vitamins and minerals. The National Research
Council recommends eating five or more servings of fruits and vegetables
a day.
Your everyday habits will determine your long term body weight and body
composition. Make sure you get enough sleep, drink enough water to
expel toxins, avoid processed food as much as you can, eat your fruits
and veggies, eat organic when ever possible and work hard.
Just one last thought: taking a three-minute walk after each meal is
worth a four pound reduction in body fat in a year's time. Climbing two
flights of stairs a day burns off half a pound of body fat in a year.
On the other hand, one candy bar eaten daily will cost you 20 pounds
annually.
Top 10 Clothing Tips
To get the best results you have to be wearing the correct clothing, here%u2019s ten to help
All eventualities
Going for a jog outside? Make sure you have the right kit for rain, sleet and snow!
Comfort
Comfort is king with workout clothing, if you're not comfortable you will not get a
good workout.
Quality
Workout clothing is often treated harshly, it is washed a lot it is thrown into the
bottom of bags. If your clothing isn't of a good quality it will fall to pieces only too
quickly.
Quantity
If you're working out everyday your will need plenty of clothing for your workouts.
Wicking
Wicking fabrics should be worn next to the skin as they pull moisture away from the
body and keep you cool.
Be Reflective
When the winter months arrive you will be jogging in the dark, make sure your
clothing is reflective and you can be seen.
Socks are important
Don't scrimp on socks! Poor fitting socks will give you blisters.
Go to a specialist
When buying your running shoes, go to a specialist running store that will help you
select the correct shoes depending on the style of your running. This will help avoid
injuries.
Take your old running shoes
Taking you old running shoes will allow the store to see the wear on the sole of the
shoe therefore giving them an insight into your running style.
Sun cream
If you're jogging or cycling in the summer months make sure you "slap on the sun
cream!"
Going for a jog outside? Make sure you have the right kit for rain, sleet and snow!
Comfort
Comfort is king with workout clothing, if you're not comfortable you will not get a
good workout.
Quality
Workout clothing is often treated harshly, it is washed a lot it is thrown into the
bottom of bags. If your clothing isn't of a good quality it will fall to pieces only too
quickly.
Quantity
If you're working out everyday your will need plenty of clothing for your workouts.
Wicking
Wicking fabrics should be worn next to the skin as they pull moisture away from the
body and keep you cool.
Be Reflective
When the winter months arrive you will be jogging in the dark, make sure your
clothing is reflective and you can be seen.
Socks are important
Don't scrimp on socks! Poor fitting socks will give you blisters.
Go to a specialist
When buying your running shoes, go to a specialist running store that will help you
select the correct shoes depending on the style of your running. This will help avoid
injuries.
Take your old running shoes
Taking you old running shoes will allow the store to see the wear on the sole of the
shoe therefore giving them an insight into your running style.
Sun cream
If you're jogging or cycling in the summer months make sure you "slap on the sun
cream!"
Top 10 General Fitness Tips
Here's a quick top ten of what we feel are some of the best general fitness tips.
Goals
Before you start any new program always write down your goals
Plan
Once you have set out your goals, draw up a plan on how you will achieve them.
Take a before photo
The change will be gradual and it is often difficult to see by looking in the mirror but
take a picture every month and see the changes.
Do a fitness test
Before you start a new regime make sure you know your current state of fitness.
Take your time to stay up to date
Read the latest fitness magazines and books so you can stay up to date with current
fitness developments.
Keep a journal
Keep a food and fitness journal; you will be surprised at what it will reveal.
Eat several small meals
Eat several small meals through the day rather than the accepted "three square meals."
Drink water
Aim to drink at least eight glasses of water a day
Ward off stress
Take time to relax and reflect every day
Think positively
Think positively, negative feelings can set back your gains.
Before you start any new program always write down your goals
Plan
Once you have set out your goals, draw up a plan on how you will achieve them.
Take a before photo
The change will be gradual and it is often difficult to see by looking in the mirror but
take a picture every month and see the changes.
Do a fitness test
Before you start a new regime make sure you know your current state of fitness.
Take your time to stay up to date
Read the latest fitness magazines and books so you can stay up to date with current
fitness developments.
Keep a journal
Keep a food and fitness journal; you will be surprised at what it will reveal.
Eat several small meals
Eat several small meals through the day rather than the accepted "three square meals."
Drink water
Aim to drink at least eight glasses of water a day
Ward off stress
Take time to relax and reflect every day
Think positively
Think positively, negative feelings can set back your gains.
Drop Some Comments
|
marsha32
You've compiled a lot of great information here. Posted October 08, 2008 |
Ratan
good tips. I follow regular.
Posted September 12, 2008
|
klim
Huge Resource, 5*. The Truth About Six Pack Abs is also great resource on how to get rid of stomach fat..Kyan Top Secret Fat Loss Secret"> Posted July 21, 2008 |
Ann R
some good health tips here,cheers.
Posted July 06, 2008
|
Sphere
Good Work. hope more exercise lens soon..Keep up the good work. Posted June 13, 2008 |
