How Dancing Makes You Fit?

dancing to be fit

How To Dance Your Way To Great Physical Fitness?

Now are you one or more of the following:

  1. Don’t exercise
  2. Hates exercising
  3. Don’t have time to exercise
  4. Hate gyms
  5. Hate monthly fees
  6. Love making excuses not to go to the gym in spite of being charged a monthly membership anyway
  7. Bored with your conventional predictable Aerobics left, right up and down exercises
  8. Conscience of your shape at present and want to hide at any given rate
  9. Love to smile but forgotten how to
  10. Does not take exercising and having fun and laughing, at one self not to seriously
  11. Would love to improve their general physical appearance, stamina, overall look, weight loss, health, fitness, Cardio health, flexibility and most importantly their night life activities!

Then, keep on reading…


Why Dance Lessons Are Good For Your Heart

Keeping your hearts healthy is important.  Cardiovascular exercises, which increase heart rate, keep your hearts in shape.

Regular exercise has also been shown to lower blood pressure, freeing your heart from some of the effort in moving blood through your system.

But many people don’t get much enjoyment from disciplined workouts.  They know they need regular cardiovascular exercise to stay heart-healthy, but what activities are there to steer clear of tedious typical exercise programs?

Many find dancing to be one such activity.  Dancing allows you to get your heart pumping and your limbs moving without having to endure the monotony of exercising on a treadmill or at a gym.

Dancing regularly keeping not only keeps ones heart healthy, it also helps maintain balance and coordination.

Plus, of course, dance lessons and events let you get you out of the house regularly and make and meet friends.

Local organizations, universities, community and, sometimes, churches hold dancing lessons and events that are open to people of all abilities and skill levels.  If you haven’t danced in awhile, or even if you’ve never tried it before, it’s never too late to learn.

Adding another skill to your list never hurts, and dancing is an ability that comes in handy mighty often.

Dance lessons are typically offered by style (ballroom, folk, Latin, swing, et cetera) and ability level (beginner, intermediate, advanced, competitive).

Most dances that you’re probably familiar with fall into the category of “ballroom dancing.”

Ballroom dancing is performed with a partner (don’t worry; there are typically a number of “singles” taking lessons.  You’ll be able to pair off when you go to the lesson).

Everything from the internationally renowned waltz, to the classic American Foxtrot, to the Latin salsa and cha-cha, fall into the category of ballroom dance.

Folk dancing typically refers to square dancing, contra dancing, or one of several Irish, Scottish, or English styles of dance.

Folk dances can sometimes be more social than ballroom dances (since partners typically split up and join with others during the course of the dance).

Other popular styles of dance include swing, Latin, traditional and many others.  Feel free to explore.

Books and videos can also be found online, if you just need a refresher, or would rather get the basics in the comfort of your own home.

If you’re looking for a great way to be heart-smart, stays fit, and meet new people, try dancing.

Dance lessons allow you to try something new, exercise, and take part in a social activity all at the same time.  Find a style that interests you, pick the appropriate skill level, find a place, and dance!

5 Tips to “Dance The Weight Away”

If you love Latin rhythms and want to lose weight keep reading. No longer do you have to spend your money going to the gym.

By following my simple weight losing tips while listening to Merengue Latin grooves, you’ll be able to shed pounds effortlessly.

Many people like to listen to music when they work out but a small percentage of people around the world know about my little Latin-dance work out strategy.

You can dance at your own pace because it doesn’t matter if you are an expert or a professional salsa dancer, you just need to follow the rhythms, listen the drums, and listen to amazing Latin beats.


Tip number #1: Make a commitment to pop in a Merengue or Salsa audio or download some Merengue or Salsa music online that will  make you start dancing while breaking a sweat.


Tip number #2: Take 2-3 Merengue or Salsa dancing classes. You cav take a basic Latin dance class or intermediate to advance level class based on your experience.

This will eventually improve your Latin dancing skills and dedication and will make you look like a professional. These moves also help strengthen your abdominal muscles which can help  keep fat flab off your tummy.


Tip number #3: Make a commitment to dance at least 60 minutes a day before work, after work or on your lunch break.

Don’t forget! If you are a female, shake your hips. If you are a male, shake your chest. The first 30 minutes should not be interrupted, stay active and in constant motion for the full 30 minutes because this is when you start burning fat and calories.


Tip number #4: If you don’t want to take the time and money for classes, begin with the simple 1,2,3,4,5,6,7 steps starting with a right step in front and left step back and fourth while counting 1,2,3,4,5,6,7. This will help you dance the weight away.


Tip number #5: Keep your stomach and back straight for better stability, as it is very important to maintain your center of gravity when changing direction. Good balance will allow you to be in the correct position to hit the next dance step.

Dancing to Latin tropical rhythms like Salsa and Meringue this summer will get you in shape in no time.

By increasing your power with the following Latin grooves exercise, you can improve your overall fitness goals in less than a month.


Dance To Your Health

We as a world are more aware than ever of the importance of physical fitness to our overall health.

While we remain aware of the need for physical activity far too many of us find far too few reasons to incorporate physical activity into our daily lives and routines.

There are many reasons that we procrastinate in this particular effort. For some, time is the defining factor while others will readily admit that they have no appreciation whatsoever for those activities that come to mind when exercise is considered.

Whatever your reason for not incorporating exercise and physical activity into your daily routine, have you considered dancing for your health?

There are all kinds of wonderful reasons to dance though there are very few that would be better than dancing for the sake of your health and physical well being.

The good news when it comes to dancing is that in most instances it doesn’t feel as though you are getting exercise and the burning of calories doesn’t sting nearly as much when you’re having fun burning them.

Dancing has evolved a great deal and while the history of dance is a long and noble history. Even, one might add, a quite manly history for those men who haven’t considered dancing in the past.

Benefits of Dancing

In addition to burning calories, a good thing for dieters everywhere, dancing also helps strengthen your muscles and bones. It can provide either a low impact or high impact workout according to your wishes and the music you select.

It can be entertaining and feel like fun rather than a chore—this means you are more likely to actually do it than many other exercise programs.

And it can help tone all areas of your body rather than focusing on one particular area as many exercises do.

Dancing also provides an excellent opportunity to socialize and meet others if you take classes while in the process helping you gain a better sense of balance and grace.

Dancing, and the physical activity alone can help you ward off potential illnesses that are often associated with excess weight and too little physical activity.

Even as little as thirty minutes of dance 4 days a week can bring about profound results when it comes to your overall health and well being.

More importantly however than any of these benefits of dancing mentioned above dancing is fun.

This means that you will enjoy life a little, laugh a little, and accidentally work a little physical fitness into your life without feeling as though you are suffering for the sake of doing so. So many people get very little physical activity because they do not see physical activity as fun.

If you are wondering what sort of dance is right for you, there are many from which to choose. Square dancing is great fun for couples as are ballroom and swing dancing.

Line dancing, contra square dancing, clogging, and tap dancing can be great fun in larger groups or as a participant in a class.

If you want something a little sexier for your dance efforts you can always try Salsa dancing, Flamenco dancing, or belly dancing.

If you live in or around a relatively large community it is quite likely that you can find classes or teachers for private lessons for each of these forms of dance quite easily.

You do want to make sure that anyone you take lessons from knows what they are doing. You can also look in your local paper for square dancing groups or bars or clubs that offer line dancing classes on designated nights during the week.

Whether you have been dancing all your life or are a rank novice when it comes to dancing, this is a great way to bring physical fitness into your life and improving your health without feeling as though you are really working for it or experiencing a sense of dread at the very thought.


Dance Dance Revolution (DDR) as a Fun Exercise Program

One of the main reasons people quit an exercise program is a lack of motivation and goal setting.  You may start an exercise program in hopes of losing weight and becoming fit.

However, as you continue exercising, you may feel that you’re putting in so much effort but gaining so little.  You become unmotivated because it’s not worth it.

With ‘Dance Dance Revolution’ kids, teens, and adults can find a way to stay motivated, exercise, and have more fun.  ‘Dance Dance Revolution’ is a music game available on both console and arcade.

You can choose from a variety of energetic dance songs.  As the song plays, you have to step on a specific pattern of arrows in response to the song’s beat.

Like most games, learning ‘Dance Dance Revolution’ takes practice.  There is a range of tempos, song genres, and step difficulties, so there is something for everyone.  Beginners can start off with easy slow-paced songs.

To get better, simply practice, practice, and practice.  Become familiar with the songs.  As you progress you can gradually choose faster songs and more difficult step patterns.

With enough practice and persistence you’ll gain stamina, become better at foot-eye coordination, and have a better sense of rhythm.

Since the game grades you on how well you’ve played each song, it is easy to set goals and stay motivated.

For example, if you achieved a ‘D’ rating on a song, you can set a goal to get a ‘C’ rating in a certain timeframe.  If you failed a song, you can set a goal to pass that song in a certain number of tries.

Also, with a partner, you can both play the same song and participate in some friendly competition.  This competition adds a great deal of fun.  It helps you strive to improve and keep playing so you can beat your dance partner.

To play ‘Dance Dance Revolution’ look for your local arcades and see if any of them has a ’Dance Dance Revolution’  arcade machine.

If they don’t, or you don’t want to travel to an arcade, you can get a ‘Dance Dance Revolution’ game for a console like Playstation, Playstation 2, or XBox.

Of course, you could play with a regular controller but then you wouldn’t be exercising (unless you consider finger manipulation exercising).  To experience the game the right way, you’ll need a dance pad.

There are three main types of dance pads: soft thin pads, ignition pads, and metal pads.  Soft thin pads are flexible, made of plastic, and wear out quickly.  They tend to slip around a lot.  You have to constantly realign your soft thin pad while playing harder songs.

If you simply want to test out DDR, soft thin pads are great.  Ignition pads are soft pads which have a foam insert.  The foam insert provides weight, durability, and comfort.  It feels different from the arcade but is easy to adapt to.

Like the soft thin pads, ignition pads will wear out.  The best pads for expert players are the metal pads.  They have been designed to give more of that arcade feel.  They have greater durability and accuracy.

Thus, there are many ways to dance and integrate it into your fitness program. Likewise, dancing could be your interval activity in between your regular exercise routine.



Why Dance Lessons Are Good For Your Heart

  • Dancing allows you to get your heart pumping and your limbs moving without having to endure the monotony of exercising on a treadmill or at a gym.
  • Dancing helps maintain balance and coordination.
  • Dance lessons allow you to try something new, exercise, and take part in a social activity all at the same time.

5 Tips to “Dance The Weight Away”

1: Make a commitment to pop in a Merengue or Salsa audio
2: Take 2-3 Merengue or Salsa dancing classes.
3: Make a commitment to dance at least 60 minutes a day before work, after work or on your lunch break.
4: If you don’t want to take the time and money for classes, begin with the simple 1,2,3,4,5,6,7 steps starting with a right step in front and left step back and fourth while counting 1,2,3,4,5,6,7.
5: Keep your stomach and back straight for better stability

Dance to Your Health

  • In addition to burning calories, dancing also helps strengthen your muscles and bones.
  • It can provide either a low impact or high impact workout.
  • Dancing, and the physical activity alone can help you ward off potential illnesses that are often associated with excess weight and too little physical activity.
  • Dancing is fun.


– Do you dance?

– What type of dance can you do?

– How often do you dance?

– Does dancing improves your balance and coordination?

– Who you are with when you are dancing?

– What are your favorite moves to dance?


How Busy Women Should Exercise To Stay Fit?

fitness for busy women


Are you always busy? Fret no more. It’s not an excuse. There are still ways to be fit and live a healthy lifestyle even if you have a hectic schedule.

One time saver trick is to work your fitness opportunities into the course of your day.

Rather than performing one lengthy workout each day, try to find methods of bringing a little fitness activity into the most mundane portions of your day.

Go stair climbing at lunch, park on the top level of the parking garage and walk down-then-up when returning the stairs, park far away from the door of the supermarket and see if your mall has a walking path that is clearly marked.

You’ll be amazed at the hidden opportunities many of us have for exercising during our busy days. The trick is often in discovering the activities rather than the time.

fitness for busy women

4 Quick Exercises to Stay Fit

These tried-and-tested exercises can give you quick results with just 10-minute focused workouts every other day. If you’re on a serious mission and feeling really motivated, feel free to go for it every day.

And don’t forget to mix up these moves with some cardio work, even if it’s a game of soccer with the kids or a brisk walk to the park.

Dolphin Kicks

For this exercise, you want to balance your weight on your forearms with your elbows directly underneath your shoulders.

Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders.

Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support.

First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times.

With a slight bend, return the left leg to meet the opposite supporting leg.


Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

Muscle Focus:

Glutes, hamstrings, abs, and lats


Super Butt Kicks

Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position.

Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up.

As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position.

Exhale and bring the leg back up to the start position


Repeat up to 20 reps, and then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

Muscle Focus:

Glutes, hamstrings, abs


Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head, neck, and shoulders should be off the floor and hands resting on your knees.

On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head.

Repeat this move, alternating your arms and legs.

Keep your eyes focused on your belly button at all times, and if you start to feel the tension in your neck, lower your head down to the floor. This will get easier as you build more strength in the abs.


Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.

Muscle Focus: Abs


Side Plank Leg Lifts

Lay down on your side, balancing on your right hip and resting on your right forearm.

Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other.

While exhaling, contract your abs, and lift your hips off the floor.

At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.


Try for 10-15 reps, and then turn over onto your other side and repeat.

Muscle Focus:

Glutes, abs


No Time for Exercise?  Try This!

While it’s generally accepted that multiple 30-60 minute sessions per week are optimal for producing results, the truth is that it’s possible to do a great amount in far less time.

EVERYONE has five minutes a day. The only question is, can anything really useful be done in just 300 seconds?

The answer is a resounding “yes”, but you need to choose your exercises carefully.

If there is such a limited amount of time, the best choice is to pick the most important muscle group. Chest? Back? Shoulders? Legs? All wrong. The abdominals are the most important muscles in the body.

In no particular order, they:

  • protect the low back
  • are vital to sports performance, transferring power from the lower to upper body
  • aid digestion, and massage the internal organs
  • are important for proper, healthy sexual function
  • are “the window to health”

We judge fitness and health more rapidly with a glimpse at the waistline than any other single indication.

  • are vital for posture, which increases physical energy and mood
  • are the cornerstone of your entire fitness program

You’ve never seen someone with toned abdominal muscles and flabby arms and legs, have you? The reverse is not true.

  • are the most important muscle group for physical attractiveness in women

No matter the wonderful definition of arms or legs, if your belly is sagging, you have a problem!

There are other reasons, but one of the best is the fact that of all body parts, the abs tends to be the least favorite body part to work.

They’re hard! That reason alone should be enough to motivate you. Anything other people don’t like working is a golden opportunity for you.

But how can you do anything useful in just five minutes? One daily approach is to perform five minutes of the toughest ab exercises you can find.

And a fantastic tool for this is a “Roller Wheel” available for five dollars at any sporting goods store. Not the fancy ones, just the simple get-on-your-knees variety.

Try this, perform one rep, and take a breath. Then do two reps, and take two breaths.

Then three, and take three breaths…and so on until you can’t go any higher.

Then, drop back to one rep, and start climbing again. When that gets easy, take one breath for every two reps.

An even better method is to break up your exercise into multiple daily sessions.

The roller wheel is useful here as well, but you might want to investigate some of the powerful “Vacuum” exercises from yoga, or the dynamic tension style “stomach flattening” exercises.

In these, you exhale all air and flex the abdominal muscles for several seconds. If you do these properly, even without aerobic exercise your waistline will decrease!

While there is no serious disagreement that longer sessions produce better, and more balanced results, the busiest woman on earth can find five minutes a day and sometimes.

That grip is what it takes to get you started on a new, healthier lifestyle.

woman-diet tips

Diet Tips for Busy Women

Staying on your diet can be a challenge for anyone, but for a busy working mom, the challenges can be especially tough.

A busy lifestyle can make it impossible to get to the gym for a daily workout, prepare your meals ahead of time, or even to remember to pack your lunch for work each day.

Being in a rush can make it difficult to stick to your diet when it’s so easy to grab something at the drive through.

Here’s a collection of hints and tips from other busy women that will help you stay on your diet despite all the temptations.

Don’t try to ‘save time’ by eating on the run, or snacking at your desk while you work. No matter how rushed you are, take the time to eat like a civilized human being.

Set the table, put your food on a plate and have a meal. You’ll eat less and feel fuller – and not feel the urge to snack because you ‘haven’t eaten anything all day’.

Cook just what will be eaten. Ignore all those homemaker articles that suggest that you ‘cook for tomorrow’ to save time. Cook one portion per person at each meal.

That way you’ll avoid the temptation to finish off the leftover – and teach your family healthy eating habits.

Unless, you have a systematic way of doing things that your cooked meals for the week are already segregated, packaged and labeled for every meal.

It’s great to bring it to work for lunch or snack or it can be your backup if you are really tight to prepare something fresh.

But doing this strategy takes a lot of planning and preparation beforehand along with discipline to eat only the right portion indicated for that meal.

Get up early enough to eat breakfast at home. The morning rush to get ready may make it tempting to grab something on the way to work or skip breakfast entirely. Don’t do it.

You’ll end up eating up all that saved time – and a lot more calories – with mid-morning trips to the snack machine or fight off the blahs all morning long.

Stock up on easy breakfast foods. A piece of fruit, a container of yogurt and a slice of toast are a healthy, balanced start to your day.

You should also make sure to have a nice supply and cleaned and cut fruits, vegetables, and salad ingredients in your refrigerator in order to make these dishes readily assessable for quick lunches or snacks.

Having these foods readily available will help you resist the temptation to snack on higher calorie prepackaged food while also helping to ensure that you have a ready supply of fresh fruits and vegetables to help you get your 5 servings a day.

You should also keep some conveniently packaged yogurt on hand as a good quick and easy dairy product.

Sugar-free pudding cups are another decent snack for those who need something quick and easy to have on hand.

Most diets suggest that you drink at least eight 8 ounce glasses of water a day. If the thought of drinking a half gallon of water makes you queasy, there are ways to make it more appealing.

Stock up on flavored bottled water in the fridge at work and keep one icy cold on your desk.

At home, float mint sprigs or lemon slices in a crystal pitcher. There are no added calories, but oh what a difference in presentation and flavor!

Preparation and planning are essential to successfully meeting your weight loss goals.

By preparing the right amount of nutritious food, you will never even miss the convenience of that high calorie prepackaged meals and snacks that so many of us survive on when not dieting.



Why Running Is Best For Your Health And Fitness?

running for fitness

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Running for weight loss is known to be one of the best methods to lose weight fast and get in great shape.

It is considered by some as being one of the absolute best techniques to get more fit quick and get fit as a fiddle. Running is a quick approach to burn those calories.

In addition, running is one of the most ideal methods to condition your lower body because it decreases fat while building muscle.

The cardiovascular benefits alone of starting a running regime are huge.

The one downside of running for weight loss is that some people take it to the extreme.

They run too much and too often and instead of losing weight they also reduce their overall muscle mass which can give them a gaunt, unhealthy appearance.

In order to keep your muscle tone while you burn fat, some simple changes to your technique can help.

Avoid having the same running routine.

Vary the pace because your body will rapidly adjust to the loads you’re putting on them. It should slowly intensify as the time goes by. Try to do other form of cardio from time to time.

Some take it excessively, they run frequently. As a result, they lessen their muscle in general that can give them a withered, unhealthy appearance.

Remember, too much running leads to increase of cortisol that results to more inflammation and slower recovery.

With a goal to keep your muscle tone while you burn those fats some basic changes to your routine is already a big deal

The issue lies with ceaselessly doing likewise running workout. Your muscles will rapidly adjust to the requests you’re putting on them, which is a surefire approach to hitting a weight reduction level

Keeping in mind the end goal to lose a pound a week, you’ll have to cut 500 calories every day, through a blend of eating routine and activity.

In the event that getting in shape is your objective, run three to four times each week and join different types of calorie-blazing cardio and/or digestion system boosting quality preparing on alternate days.

Running is one of the most ideal approaches to condition your lower body because it decreases fat while building muscle.

Muscle tissue is more thick than fat tissue, so it consumes up less room.

This implies despite the fact that your weight won’t diminish and may even go up a bit.


Stay away from long runs.

Any run that is over 45 minutes long can be detrimental to maintaining muscle mass.

The biggest reason is because on those long runs your body needs all the energy it can get and one of the easiest to access is burning muscle.

Think of marathon runners, many of whom supplement their workouts with some form of weight training, no matter what else they do for a workout they all tend to look malnourished and underfed.

That is because their muscle mass is being diminished faster than it is being replenished.

One great way to combat this is to incorporate interval training into your running regime.  This is simply a way of working out where your workout intensity goes up and down like a roller coaster.

You do very heavy cardio bursts for a short time, taking your body to its maximum limits, and then you alternate that with a lower intensity session.

How many times you alternate between the high and low sessions as well as how long each session will be, needs to be determined by your current fitness level and overall fitness goals.

When you first start out with interval training it is a very good idea to enlist the help of a trainer who can help you develop a good program specifically for you based on your current fitness level and your overall fitness goals.

For most people the best combination will be to do running on one day and weight training on the next. Keep alternating that way to maximize your results.

If you can avoid it, do not combine both exercises on the same day. If you absolutely cannot avoid it, at least do one exercise (like weight training) in the morning and allow yourself at least 8 hours before you do the running portion of your workout routine.

Doing it that way will allow your body the maximum amount of time to rejuvenate and replenish itself. You will get the benefits without having too much stress on your body.

Also it’s crucial that you provide your body with all the nutrients it needs to support your high energy workouts. Make sure you provide your body with a lot of lean high protein foods. This is essential to help maintain and build muscle mass.

And, of course, make sure to keep hydrated. If you feel thirsty you are already dehydrated. Keep drinking throughout the day and your workouts to avoid feeling thirsty in the first place.


Start Running

Running maybe fun and easy but the most expensive part of running is the shoes.

However, the shoes may be one of the most important parts of running. You don’t want to get a pair of shoes where after running your toes look like they have been hit by a hammer. (Hence the name hammer toes)

If you put in an extra few bucks when buying your jogging shoes, not only will you feel better after the run, your toes will love you for it and your feet will love you for it.

The biggest reason why you want good running shoes is that there are certain types of shoes that have support.  The types of support that will not give you back pain during running or after running.

You want to make sure you stay away from shin splints.  It all can be avoided with good running shoes.

Next, you want to pick a place where you can have enough freedom to run.  Also, this place needs to be a place where you can be safe and others that are around you can be safe as well.

Now that you have all that figured out,   you need to have a system put in place of how you are going to run.

You didn’t think you were just going to go out there and start flinging your arms and legs and running like a crazed chicken did you?

Get a plan where you know you are going to run and how long you are going to run it.  Now, if you are just starting out, then you may want to take it easy when taking your first few jogs.

You don’t want to get burnt out on it when you just started.

So, make sure you start at a pace that is good for you, also a big thing you need to do is stretch.  Stretch for at least 20 minutes before you start you jog.

Now along with running to lose weight, you will need to have the right kind of diet to go along with it.

Eating right has a big part of losing weight, and with the combination of the two, the pounds will come off in no time.

All these tips will help you get the maximum benefit out of running for weight loss.

Running is time-effective. Regardless of the fact that the myth that running a mile and strolling a mile smolder the same number of calories were genuine, running is an extensively quicker approach to blaze those calories.

A great many people can run a few times similarly as they can stroll in a given measure of time.

Two words: runner’s high. The main standard of practicing for weight reduction is that in the event that you abhor it, you won’t stay with it.

Luckily, studies support what numerous runners have encountered on a recounted level—running can really get you high.

Running works notwithstanding when you’re very still. High-force activity like running animates more “afterburn” than low-power exercise.

What’s more, if your objective is weight reduction, then you have to discover approaches to either lessen your caloric admission or build your calorie copy.

Fortunately, running can give you the calorie-blazing support that you require.

The disastrous thing about running – and all activity all in all – is that on the off chance that you keep on doing likewise practice each day.

Your body adjusts and really turns out to be more proficient at utilizing calories to take every necessary step.

Thus, for instance, when you run the same set at the same speed each day, in the end, you will surge less and less calories every time you keep running than you did before all else.

To keep your body from adjusting to your workout, you can switch it up by expanding the power, pace, and length of your workout.

The best weight reduction running arrangements begin step by step and increment long and force after some time.

Beginning moderate guides your body into the new schedule keeps you from tiring rapidly and offers you some assistance with staying persuaded

Another approach to switch up the routine is by running on a hill like a slope.

Be ready on your running arrangement

Running Tips for All Four Seasons

During the warm days of summer, the most important thing that you as a runner need to worry about is dehydration.

The combination of sweating from exertion and from the heat can take its toll.

Many runners who are not anticipating the effects of the weather on their hydration levels end up facing symptoms that range from temporary discomfort to very serious problems that can land even the fittest runner in the hospital.

To protect yourself from this summertime menace, be sure to drink plenty of fluids throughout the day.

It is crucial to carry a bottle of water or a sports drink on your run with you.

But because the stomach can only absorb a limited amount of fluid at a time, it is equally important to keep feeding your body liquid throughout the day in order to gradually replenish the water that you will inevitably lose on your run.

When the weather outside is chilly, runners often have trouble keeping their muscles warm enough, which can lead to injury.

Cold increases stiffness, which makes muscles less flexible and responsive, and therefore more vulnerable to trauma.

If you are set on running outdoors during the winter, you should plan on investing in some new running gear that will help you protect yourself against the dangers of cold weather.

Shoes with enough traction to handle slippery patches of ice, and a good pair of athletic pants that will wick away your sweat while keeping your legs warm, are two crucial parts of safe winter running.

Many runners are firm believers that the great outdoors is the best place to run, and the benefits of sunshine and fresh air are certainly important.

However, when the climate is unfriendly for running because of snow, excessive heat, slippery wet ground, or any number of other factors, it is often a better idea to hit the gym rather than the streets.

Running on a treadmill can help you build up your strength and endurance without risking the kind of injuries that hazardous weather can bring.

Running on a treadmill is gentler on your knees than running on pavement. Because of this, many fitness experts recommend alternating between outdoor and treadmill running regardless of the weather.

By knowing when it is a smart idea to stay inside, you will be able to make sure you avoid weather-related injuries so that you can be in peak condition when you get your next chance to run outdoors.

benefits of running

A Guide to the Mental Benefits of Running

Exercise, in general, can have many emotional benefits, but running has the most powerful impact on your mental state.

If you are a runner, you know the feeling before your run you may have felt tired or stressed about certain life events, then after your run, you feel fantastic!

Our minds are very powerful. Our minds control our thoughts and actions, which can often influence our physical health.

Of course, running is a great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being.

Here’s how:

1) Decreases Stress

Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress.

When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

Running allows you to focus more on your breathing and the scenery around you. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress.

Running is like a release button to the stress that accumulates in your body.

2) Increases Self-Esteem

When you are running on a regular basis, your self-esteem slowly starts to increase.

You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

As you have the energy and endurance to run, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you or partake in any unhealthy behavior.

You see the benefits that running gives you, and you have a sense of pride and respect for your body.

3) Increases Feeling of Freedom

Running is a great way to feel free from all the challenges and obstacles that life sometimes delivers.

When you are running, there is a sense of freedom.

You can go where you want at the speed you want, and no one and no thoughts can hinder this freedom.

You automatically feel a sense of release from the demanding boss, nagging children, or pushy creditors.

Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind.

Sometimes it takes physical activity to really quiet our minds and that is not easy to achieve in modern society.

4) Decreases Depression

When you are running, your brain automatically releases beta-endorphins. Beta-endorphins are neurotransmitters in the brain that are affected by the depression.

In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

This is the reason why many feel a runner’s high after a run. It is a complete feeling of peacefulness and happiness as if all the problems of the day have actually disappeared.

Boost your Self-Esteem by Running

As previously mentioned, running is a great self-esteem booster, especially if you are a beginning runner.  It will allow you to test and expand your limits like never before.

With each milestone, you reach you will find yourself more confident and able to take on the world.

Starting out slow reaps big rewards

Even if you can’t run to the mailbox without huffing and puffing, you can run to boost self-esteem.

The first time you run to the mailbox, down the street, around the block or whatever distance it is, you will feel a great sense of pride and accomplishment.

The first time you go out, you will probably do a lot more walking than running.  However, if you keep at it, you will soon find yourself running more and more until one day you run the entire route without stopping.

The important thing to remember is to start out slow and not overdo it in the beginning.  Your body does need to adjust to your new activity levels, especially if you previously lead a sedentary lifestyle.

Overdoing it and causing overuse injuries can be a big discouragement, especially after seeing the progress that you made.  Most people won’t want to increase their weekly mileage by more than 10%.

However, do what works best for you, some people can handle a larger mileage increase and others need to increase the mileage much more slowly.

Running is 90% mental

Despite how your muscles may feel, 90% of running is purely the mental capacity to be able to do it.

Building up this side of your brain by telling yourself you can do it, you can finish the race, you can run for 30 minutes non-stop, or whatever your goal is will invariably be a surefire way to build up your self-esteem.

What happens is that while running, in order to finish, you will have to come up with some good things to say to yourself, often referred to as positive self-talk.

This self-talk not only gets you through your current run but will start seeping into the rest of your life and you’ll find yourself using it at work while doing dishes and burdensome tasks will no longer feel so bad.

Goal Setting

With running, you can set goals large and small.  For the beginning runner, a good goal might be to complete a local 5k.

You with undoubtedly enjoy the sense of accomplishment – not to mention the bragging rights at the office.

Remember to set realistic goals for running and you’ll build up your self-esteem – and miles – much faster.







CrossFit Workouts at Home with NO Equipment

Are you thinking of having some workouts at home? How about CrossFit workouts that will not use any equipment?

These insane CrossFit workouts are gathered from around the world and designed by experts and enthusiasts alike. You will like some but you might hate others you and will absolutely blow away with the few.

Take note when performing these and as always stick to proper technique.

– 3 Rounds for time:  10 Handstand pushups, 200-meter run
– Handstand 1 minute, hold the bottom of the squat for 1 minute, 5 rounds.
– 6 Rounds for time:  10 push ups, 10 air squats and 10 sit-ups
– Run 1 mile, plus 50 squats for a time.
– 10 rounds for time:  10 push-ups, 10 squats, 10 sit-ups
– 50 air squats, 4 rounds. rest for 2 minutes between rounds.
– 10 rounds for time:  10 push-ups, 100m dash
– Sprint 50 meters, 10 push ups. 10 rounds
– 5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
– Handstand 10 seconds jack-knife to vertical jump. 25 reps
– 10 rounds for time:  10 sit ups, 10 burpees
– 4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
– 5 Rounds for time:  10 vertical jumps, run 400 meters
– Sprint 200m and do 25 push ups, 3 rounds.
– 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
– 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
– 5 Rounds:  30-second handstand against a wall, followed by a 30-second static hold at the bottom of the squat
– “Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push-ups
– 10 to 1 ladder:  sit-ups/pushups and a 100-meter sprint between each set.
– 10 sets of  30-second handstand hold followed by holding for 30 seconds at bottom of squat
– 10 x 50-meter sprint (rest is 2 minutes between sprints)
– 3 Rounds for time:  20 jumping jacks, 20 burpees, 20 air squats
– 4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400-meter run
– Run 400m air squat 30 hand stand 30 seconds 3 rounds for time
– 3 Rounds for time:  Run 1/2 mile, then 50 air squats
– 5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)

crossfit routine

– 10 to 1 Ladder:  Burpees and Sit-ups
– 10 Rounds for time:  10 burpees, 100 m sprint
– For time:  100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees
– 5 Rounds:  30-second handstand, 60-second squat hold (at the bottom of the squat)
– 3 x 20 Tuck Jumps, followed by 3 x 30-second handstand holds
– 3 rounds for time:  400m run/sprint followed by 30 air squats
– 4 sets x 25 jumping squats
– 3 rounds for form/technique:  5 handstands to jackknife to high jump, 5 handstands to jackknife to tuck jump, 5 handstands to jackknife to split jump
– 10 rounds for time: 10 walking lunges, 10 push-ups
– 3 Rounds:  30 push ups, 30-second handstand
– Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
– 20 rounds:  5 push ups, 5 squats, 5 sit-ups
– 10 Rounds:  5 push ups with a 30-second plebs plank (a hold at the top of the push-up, arms extended and body tight like a plank!).
– 5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
– 50 air squats x 5. Rest equal amounts as it took to do each 50.
– 50 sit-ups, 400-meter run or sprint or walk. 3 rounds.
– 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
– 7 rounds for time:  7 squats, 7 burpees
– Air squat x 10 push up x 10 sit-ups x 10 3 rounds for time
– Air squats x20, Burpees x20, Push-Ups x20 – 3 rounds…for time bottom to bottom (rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)
– Do 1 air squat and take one breath, ( you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
– Run 1 mile with 100 air squats at midpoint, for time
– Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
– Handstand to Jack-Knife to vertical jump. 30 Reps.
– Run 1 mile and do 10 push-ups every 1 minute.
– Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

There you go! Pick some CrossFit routine for you to try and include in your fitness program.


Get a free PDF copy of this list of CrossFit workouts at home.



Sample Plan On BodyBuilding Extensive Workouts

Before proceeding to some sample plans on bodybuilding extensive workouts, check first some tips and considerations that are helpful in your bodybuilding workout regimen journey.

BodyBuilding Workouts

Bodybuilding workouts are the most important part of your bodybuilding endeavors, but many people have not done enough research to fully understand, and get the best from, their workouts.

How to maximize the results from your bodybuilding workouts?

Step 1 – Put some real effort into it.

Nothing important is ever achieved in this world without some effort, and if you are approaching bodybuilding in a halfhearted manner, then you will only get halfhearted results.

Any results you will see will be far less than you would have seen if you had been dedicated to the task. If you really want the muscles and body you are working for, why not put in a full effort?

Step 2 – Maintain your enthusiasm.

One of the most important factors in keeping the right level of enthusiasm for your training is to time your gym visits judiciously.

All gyms have some competition to use the equipment, and if you cannot get access to it, you may end up not being able to perform some of your most important routines.

This is not only frustrating it can lead to setbacks in your progress. If you can plan your gym visits for quieter times of day, such as morning opening, or early afternoon, that will help.

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Step 3 – Maintain your energy level.

Someone who is muscular is not necessarily fit, so you should work at being both.

If your gym has a treadmill or an exercise bicycle, these provide the ideal opportunity to do some aerobic exercise in the middle of your bodybuilding exercises.

Although this will add a bit of time to your overall workout, it will increase your intensity.

Step 4 – Make sure each exercise is performed correctly.

To maximize the effect of your bodybuilding workouts, they need to be performed as they are written in the textbook.

Try to keep your back still while you are doing barbell curls. A large amount of your time will go to waste if you are not maintaining your effectiveness with correct technique.

Get this part right, and you will gain far better results for your time.

Bodybuilding workouts need to be tailored to the needs of the individual, but the hints in this article should provide you with something to work on during your next gym visit.

BodyBuilding Total Workouts

Total gym workouts are the key to developing and sustaining a healthy and strong body.

There is a trend for bodybuilders just to concentrate on one limited area, and miss out on the holistic benefits of full body training.

Here, we show you the benefits of a total gym workout.

Phase 1

When you start a total gym workout, you should start by doing cardio work.

Warming up is essential for any athletic endeavor, and with bodybuilding, you want to get the limbs loose and the blood pumping. Warming up will also help burn off excess fat.

Running is a very common way of warming up, but for something really strenuous try the boxer’s training of skipping.

Phase 2

People often start total gym workouts by working the arms or legs, but this really makes little sense.

It makes a lot more sense to end your workout with your limbs, as tiring them early will mean that your arms will only be able to handle reduced weights during the rest of your workout, and your legs will not be able to carry you as vigorously around the gym.

Working the chest and back first is a much better progression. Try to use dumbbell bench presses to enhance your chest, and if you have a pec deck, use that.

It is not so easy to work your back, but you can do lat pull downs and deadlifts if you have access to the right equipment, and these should produce very satisfactory results.

Phase 3

The arms can come next, and this is a favorite area of so many bodybuilders. You can look forward to this part of your total gym workout, as your arms can produce the most visible results from your hard work.

Too many people don’t consider that there are 3 sets of muscles in the arm, so you need to exercise them all in turn.

You can try some dumbbell curls which benefit the biceps, some triceps pulldowns which will build the triceps and then forearms curls and reverse forearm curls to enhance your forearm muscles.

If you work this hard, you will see for yourself why this is not a good place to start!

Phase 4

Time now for some leg work. Even with total gym workouts, many people overlook the legs, unless they are competitive bodybuilders.

As the legs do a lot of work carrying the rest of your body, they respond well to exercise.

Start out by doing squats to build your thighs, and if you try single footed heel raises for your calves you should find them highly effective.

The hamstrings are the final part, and although they will be exercised by default during your running and warming up, you can also do some basic leg curls which will increase the effect.

This will show you that total workouts can be simple enough, and not take that much time, and also that working the whole body is far more effective.


BodyBuilding Workout Plan

Beginning a bodybuilding workout plan requires a level of commitment.  You can find sample workout plans on your bodybuilding journey.

As a beginner, you can work out more frequently than more advanced bodybuilders. The reason is simple. As you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from.

Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn’t as severe.

If the word “damage” makes you flinch, don’t worry.

It’s a good thing for a bodybuilder to incur limited muscle damage because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts.

This is what bodybuilding is all about – a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following workout plan is designed to focus on one part of your body each day of your workout with mid-week and the weekend as your rest days.

This plan is just a suggestion.  You can adapt it as needed to suit your workout goals.

With any workout, you need to start out with some warm up exercises.  This can be simple stretching as you get your body ready to work.

A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out.

This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout.  This can also be simple stretching exercises and deep breathing.

Again, it’s important to start out slow and not push yourself beyond your limits.

Use weights that are not too heavy for you but that will give you enough resistance to build your muscles.

You can progressively increase the amount of weight you lift as you get stronger.

Day 1 – Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

Dumbbell press

Standing barbell military press

Lying triceps press

Side lateral raise

Preacher curls

Seated dumbbell curl

Dumbbell rows

Dumbbell shrugs


If you have access to weight machines, add the following to your plan:

Pec deck butterflies

V-bar pushdowns

Lat pulls with pulley machine


Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

Barbell squat

One leg barbell squat


Standing calf press

Stiff leg barbell



Machines can be especially helpful when working your lower body.  Here are some you should consider on this day:

Leg presses on a plate loaded machine

Leg extension machine

Seated hamstring curls

Standing hamstring curls

Ab machine



Day 3 – Rest


bodybuilding exercise

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

Chin ups (get assistance if necessary)

Seated dumbbell hammer curls

Dumbbell presses on an inclined bench

Standing barbell military press

Standing bicep curls

Barbell triceps extension

Upright barbell row

Front dumbbell raise

The machines you can use on this day include:

Seated cable rows

Upright cable rows

Cable crossover flies

Tricep rope pushdowns


Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

Standing calf press


Barbell squat

Stiff leg barbell

Standing calf raises


Machine exercises include:

Leg presses on a plate loaded machine

Seated hamstring curls

Kneeling hamstring curls


Weekend – Rest


If a four-day workout plan is too much for you, consider starting out with a two or three-day plan.

Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

bodybuilding exercise

Here is a sample three day workout.

Day 1 – Back, Chest, and Abs

Do three sets of 12-15 reps each.

Bent over barbell row

Stiff legged barbell deadlift

Barbell bench press

Incline dumbbell press

Dumbbell flies



Day 2 – Legs and Shoulders

Do three sets of 12-15 reps each.

Barbell squat

Seated calf raise

Front dumbbell raise

Side lateral raise

Upright barbell row


Barbell squats


Day 3 – Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

Barbell curl

Incline dumbbell curl

Lying triceps press

Barbell triceps extension

Front dumbbell raise

Dumbbell hammer curls


bodybuilding exercise


About an hour before your workout, you should eat some protein and carbohydrates.

This is to make sure that you have enough energy to make it through your entire workout.

By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles.  When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

It’s a good idea to keep track of your workouts and how many sets and reps you are doing.

Write it down in a small notebook and when you are able to increase the number of sets and/or reps, be sure to take note of how long it took you to get to that point.

Also, keep track of the amount of weight you are able to lift and when you are able to increase that weight.

It’s also a good idea to do your first set with very little weight.  This is to get the blood flowing through the muscles.  On the second set, add a little weight and do the exercise again.  If you find that it’s just a bit too easy, try more weight.

The goal is to add weight until it’s difficult to complete 8-12 reps.

Remember, you want to build your body, not lift weights.

Be sure and rest between sets to allow your body to adjust and recover.  Usually, that’s around a minute or two.

DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for nothing. The idea is to keep the burn, taking only very short breaks in between sets.

It’s a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping.  This could be a little time on a treadmill or walking.

The cardio is good for your body and you’ll be focusing on that most important muscle of all – your heart!



CrossFit Exercises and Setting CrossFit Goals

CrossFit training is considered as a series of exercises that is intended to improve your conditioning and strength.

Basically, it focuses primarily in weightlifting under the Olympic style. There are different routines that you can do when you are planning to try this form of training.

Mostly, the exercises are able to exercise most of your body parts. Because of the holistic approach to this training, it would be easier for you to achieve the body that you have always wanted to have.



CrossFit Exercises

If you do undergo this form of training, it is important for you to know some of the CrossFit exercises that you might do in the future.

Cindy Routine is one of the CrossFit exercises that can tone your body.

Basically, this is a form of full body exercise and strategy, which include pushups as well as body weight squats.

Cindy Routine comes with a time frame of about 20 minutes. This should be performed the next day, and the athlete should make sure that progress is there.

Though this routine can be performed very quickly, this is one of the best fat burning routines under CrossFit exercises.

In addition to that, Cindy Routine is also designed in order to add the extra mass of muscles in your chest and in your shoulders.

Thus, this gives you weight loss and body sculpturing effects.



Filthy 50 is also considered as one of the best CrossFit exercises.

Unlike the first one, this is a very demanding and rigorous kind of workout.

This requires you to do 50 repetitions of 10 varieties of exercises such as double under, burpee, ball shots, back extension, push press, lifts, lunge steps, kettlebell swings, pull-ups and box jumps.

Even if this kind of routine is highly demanding, it will still offer your body with the fastest means to lose weight and to burn extra calories even in one session only.

That is why weight loss is definitely one of the benefits of CrossFit training particularly in performing this routine.

Cross fit training is also composed of the exercise called Thrusters and Pull Ups.

This is also a workout that should be done in a repetitive manner. You can begin the routine by performing as many push-ups and thrusters as you can.

Once you feel that you are already exhausted and you have already done all the maximum repetitions, you can slow down.

This is an exercise that is efficient in burning the calories and excess fats present in your stomach area.

L-sit is also included in the CrossFit exercises that you can perform in the future.

Because of the nature of this exercise, it is best for your stomach and for your abs.

Usually, you can lose a portion of your excess fat in stomach in performing this routine. Under this exercise, your body is being supported by your arms while your legs are straight on your front.


Double Under is also another addition to your CrossFit exercises.

This is basically a form of jump rope exercise that will increase the rush of your adrenaline.

This is being performed by simply jumping over the rope, ensuring that the rope will pass two times before you land on the floor. This routine will require you to have increased work capacity.

In turn, this will enhance the calorie burning effects of the exercise. Thus, this will give you the chance to lose weight easily.

Dead Lift Plus Run is also another component of CrossFit training.

The combination of running and deadlift makes this routine considered as a potent one.

This will definitely provide you the chance to lose a great percentage of tummy fat. Thus, this will help you lose weight in a very efficient way.

Under this workout, you need to perform repetitions of deadlifts and you have to run for about 1.5 miles. This is being done in repetitions until you have already manifested some progress.

Dip is also among the best CrossFit exercises.

This is a kind of exercise that will enhance the group of muscles in your body, not just one specific muscle.

Like for example, ring dip routine will provide you additional balance and strength and at the same time, manage the stabilization of rings on the sides of your body.

Therefore, expect that this will also immediately lose excess fat in your body.

If you are planning to undergo CrossFit training in the future, these are some of the exercises that you can perform. Every exercise mentioned will provide you great benefits. That is why it would be easy for you to achieve the body that you have always wanted to have.

Once you experience the effects of the routines mentioned, you will surely tell yourself that this is way better than other programs from fitness institutions.


CrossFit Goals

It is only right that we talk about setting and reaching your goals. We all want that dream body right? So the first things we must do is set CrossFit goals.

So where do we begin? Or is the question: How do we begin?

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to yourself. Deciding that you need to change behavior creates new possibilities.

When you say to yourself “I need to get in shape”, it means something.

You should be answering these questions in your mind:

When can I work out?

What exercises should I do today?

What foods should I be eating?

Make yourself think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down the CrossFit Workouts You Do And Track Progress

You need a reference that is realistic towards your weekly activity. Write down everything you do in your workouts and keep it in a training diary or something similar.

This should include exercises, time, and anything else you would like to add such as how you felt, rate the workout on a scale of 1/10 etc.

Soon, you’ll have a visual perspective on what you’ve done already and what you need to do to get you closer to your dream body

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan.

You should have a plan of which days you want to workout and one goal to change your eating habits for the next few weeks.

For example, “I will try 3 different CrossFit workouts this week. I will eat a little less each meal.” Simplicity is success.

Execute Your Plan

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you.

Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list.

It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest and most rewarding step.



Download here a free PDF copy of the CrossFit exercises and setting CrossFit goals.






How To Start Your Own Workout Program?

workout program

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Are you wondering how to start a fitness program on your own?

Although many are not advocating this but if you are on a tight budget yet want to start getting active to stay fit, then this article might help on living a healthy lifestyle.

Check some tips here in initiating a fitness program, planning a workout program, and boosting your workouts.

Starting A Fitness Program

When it comes to free weight loss tips, it’s not the “magic cures” that you should pay attention to, it’s the real, solid advice that will set you on a healthy track for the rest of your life.

And when you’re starting a new weight loss goal, anything that’ll make things easier on yourself is worth trying.

With that in mind, here are 5 steps you should take at the start of your weight loss journey.

1) Buy A Scale

This is the first of the free weight loss tips and it’s a very important one.

You’ll need to keep a scale not only to keep track of your weight but also scales for the kitchen to weigh out proper portions of food.

Many people overeat when they don’t strictly measure their portions!

2) Find Support

If you can find an exercise and/ or dieting buddy then you’ll have support to continue even when things are at their most difficult.

Studies show that dieting alongside someone else makes it a lot easier to meet your targets and set up healthy new habits.

If there really isn’t anyone who wants to join you, one of the best free weight loss tips is to at least confide in others and share specific goals that will keep yourself accountable.

3) Get A Notepad

You need a notepad to note down the foods you’re eating, and even the exercises you’re doing if that helps.

Although it can be tedious, knowing exactly what goes into your body helps you to improve things little by little.

You can also use your notepad as a place to vent if you’re feeling frustrated, and to reinforce your goals to help motivate you to continue.

4) Go Through Your Pantry

If you’re going to be dieting then you don’t want to have temptation all around you in your home.

So, go through all your cabinets and get rid of food that will lead you astray and won’t serve you well.

Then, go shopping and buy plenty of healthy snacks, like fruit, that you can have on hand whenever you’re feeling peckish.

5) Choose An Exercise Program

Now that you’ve got everything else sorted, it’s time to work out the kind of exercise you want to do.

Although you’ll have to make sacrifices and sometimes do things you won’t enjoy, you can cater your exercise to what feels best for you.

This could mean starting by walking every day, or running x amount of miles on the treadmill. Whatever you do, make sure you put it into a solid plan!

And for your additional resource on why you should stream for budget workout, check this article – CLICK HERE

fitness at home

Planning A Workout Program

Appropriate and proper fitness goal setting programs should be done. The fitness program should be carefully planned and a timetable, with goals and targets, should be put up.

Before you begin any fitness goal setting program, remember to assess and think over what it is you really like to achieve after a certain period of time.

To do so, you must take into consideration a number of factors and variables that include your physical skills, your appearance, the amount of weight you want to lose or gain and whether you would settle to building up your strength, flexibility, and endurance.

There are various physical activities that fit various physical or fitness gains, and it would be appropriate if you would first do a little research about them or more advisably, seek the help of experts and professionals.

When it comes to getting fit or losing weight, having a long-term workout program planned out for months at a time, with goals to achieve along the way, will help you to stick with it.

arrow3Start with the basics to come up with something that suits your needs.

Are you trying to lose weight? Are you trying to improve your overall fitness? Are you trying to tone or to bulk up?

Having a clear grasp of what you are aiming to do in the long-run will help to guide your plan and keep you motivated too.

arrow3Now it’s time to think about how often you will work out.

If you are new to workout programs or are not particularly fit, you may need to go easy while starting.

Plan to do some light training on one or two days each week until you start getting used to physical exertion and recovery. Too much too soon could be overwhelming and put you off.

After easing yourself in, you can increase the intensity of the workout and add an extra one or two workout days to your program.

Try for three days each week, or maybe four if you are feeling really energetic. However, it is as important to include rest and recovery days in your schedule as it is to include workout days.

The amount of time you allow for a workout session will dictate the variety and kinds of exercise you can carry out. For lots of variety, you need a longer session, and for endurance exercise, you also need more time.

Time Table

When adopting or starting out a fitness goal setting program, it is recommended that you first consider or set out goals and targets that would not be attainable in the very long term, or almost too impossible to attain.

Most fitness goals are targeting a time frame of about a few months. Years would be too long, and the fitness goal program would probably not be too effective for such a long-period time frame.

When setting a fitness goal program, you should carefully set a time frame, or the period you intend or expect to see the significant changes or desired outcome of your effort.

Doing so would certainly be like doing the activities in an organized manner. By so doing, you are setting a gauge or a measurement scheme to monitor your progress and development in carrying out the task.

Setting a time table would also create a little or self-imposed deadline to yourself, which would in turn make you act out more efficiently and effectively into doing or carrying out your desired actions or outcomes.

arrow3Have an idea of the exercises you need to do in your program.

Think about which areas of your body you would like to focus on the most. Do you want to drop weight off your stomach?

Do you want to increase the endurance in your legs? Perhaps you want to bulk up your biceps? You can plan each session with these focal points in mind.

arrow3Build your program up bit by bit.

Start off by deciding on your general aims, then figure out how much time you will have available or want to spend exercising.

With a range of possible exercises in mind, plan what you would like to cover in each session. See if you can cover everything in a one- or two-week exercise cycle.

After you’ve begun the actual workouts, you’ll have a better idea of which exercises work for you, and how long it all takes. You can then adjust your program to match what you learn.

With this knowledge, you can then set yourself longer-term goals like increasing the number of reps or sets you do in a session or running further in the same amount of time.

Expert Help

Many other fitness goal setting programs would certainly demand an expert or professional advice.

Because losing weight and gaining more muscles are too complicated concepts that would involve various health issues and discipline, expert and professional advice would do a lot to carry the programs out, safely and effectively.

These fitness goals would require not just physical activities but also a great sense of discipline in food intake and overall lifestyle. For example, losing weight would entail a great, carefully planned and tested diet.

Gaining muscles would require more physical agility exercises that sometimes could be too hard, tiring, and could even lead to muscle or joint injuries.

Considering the endless negative and destructive possibilities of the fitness goal setting programs would lead you to really set an appointment with your doctor, nutritionist or other experts.

You would not want to put every hard and tedious effort to waste don’t you?

So the next time you set another fitness goal setting program, remember to do it properly, giving out more focus on details, safety and desired outcome.

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Boosting Your Workouts

You’ve been exercising for a few weeks, and have seen great results, but lately, the workouts have lost their pizzazz. This can occur as the body becomes too acclimated the same old routines, and the body hits a plateau.

Boredom is common when you keep doing the same workouts day in and day out, and just as your body becomes acclimated to the same workouts, so does your brain.

Check out these 4 great ideas for improving the effectiveness of your workout.

1. Switch Up Your Exercise Routine

Who enjoys spending an hour running on a treadmill or sweating on an elliptical for their entire workout session, 5 times a week?

While a good cardio session can indeed burn off calories and gets your heart working to help burn fat and improve your overall health, there’s no reason why your workout should seem like such a chore.

Changing the way that you workout will not only help you to keep interested in your workout regime, it will also keep the body guessing so it does not get used to the same old same and will also allow you to target other areas of your body.

Do sets of bodyweight exercises such as burpees, lunges, and crunches to not only burn energy but also work on toning up those muscles. Skip the weight machines, and add some free weights. Instead of the treadmill, join different exercise classes.

2. Do Intervals

Interval workouts are the most effective methods of burning calories. The next time you are on the treadmill, running, cycling or even using a cross trainer, try using intervals.

These are done by maintaining a constant and steady pace, but every few minutes, up your speed to the fastest that you can manage before returning to the steady pace again after a few more minutes.

The way this works is that your heart is constantly being driven to work hard and then starts to relax again and this constant change of heart pace means that you get a more effective workout.

3. Choose Your Workout Buddy Wisely

When you’re working out, it really helps to have someone to help you keep to your goals. Make sure that you choose your workout buddy wisely.

If your workout partner can’t keep up with you, you may find it difficult to fit in the pace of workout that you need.

Try to choose a workout buddy who is either at the same or slightly higher level of fitness so that you can keep up, go further and stay motivated. This will ensure that the time you spend working out with a friend is as effective as possible.

4. Get Moving On Your Break At Work

OK, when you’re at work, working out may not be the thing that you have on your mind, but it is important that you keep moving throughout the day.

If you have an office job where you find yourself sitting at a desk all day, try incorporating some bursts of exercise into your breaks.

You could go for a brisk walk around the block, or simply take a jump rope to work and do some skipping for 10 minutes.

When there is a way, get a standing desk. These are awesome new products that allow you to quickly convert your workspace to a standing area where you can work on your feet.

The more you can keep moving throughout the day, the more calories you’ll be able to burn.

These are some tips and guidelines for you to initiate your workout program effectively.

What are you waiting for, get started already?

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How To Stay Fit Even If You Are At Home?

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Staying fit and healthy is one of the best things you can do for yourself. Not only does it make you feel and look better, it can lead to a longer life!

These days, people are more conscious of health and they are well informed about latest fitness trends, thanks to the new developments in communication technology.

Nowadays, people are all aware of the effect of sedentary lifestyle. You are living in a world where you are always at high risk of possible heart attacks, cardio-vascular diseases, respiratory infections and much more.

Unfortunately, many are not able to spare time for daily exercise due to their  busy work schedule.

However, most consent to the fact that it would have been much better if they could somehow manage to spare time for exercise, without having to drive to the gym every morning. Convenience is exactly the essence of having a gym at home.

While there are some people who value the formality of going to a gym at a set time each day for their workout, there are some who have neither the time, the budget, nor the inclination to do so.  They prefer doing their exercising in the privacy of their home.

With this, let’s find out more the benefits of having a home gym, best exercise equipment for a home gym and how to stay fit without a gym membership.

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9 Benefits of a Home Gym

1. In bad weather, you don’t have to miss out on your workout just because you can’t go to the gym.


2. When you’re busy checking emails, you can mount your tablet on the exercise bike or treadmill and read emails while you pedal or run.


3. If you have to watch the kids, you can put the crib or playpen within your line of sight from your home gym.

If you need to supervise your kids as they do their homework, you can do it from the weight bench.


4. If you work from home and you need to be by the phone, you can bring the cordless phone with you and answer calls as they come without missing your workout.


5. If repairs to your home are being done, you can still be physically present and still do your workouts.


6. Some couple time between you and your spouse or partner can be initiated during workouts.

You can be workout buddies and feel closeness and intimacy and talk while working out and getting fit. Two birds, one stone.


7. You can also include your entire family in your workout.

Children can develop good exercise habits when they see their parents modeling exercise behavior and nothing shows a bigger commitment than a home gym.

You can impart life lessons about motivation, patience, industry, dedication, discipline, resourcefulness and goal-setting while you and your children engage in physical fitness exercises.


8. You can have your kids invite their friends over and make fun fitness days.

This imparts positive reinforcement of exercise and therefore, engrains important habits into their lives.


9. You can invite your girlfriends or your sister and other female members of your family for a girls’ workout date at home.

That way, you can bond with your extended family and still do your workouts.

A healthy meal after the workout would be a good way to bond as well, with everyone doing their part to prepare a healthy and delicious meal, which, of course, includes the kids.

All of these are GREAT reasons to build a home gym.

A home gym should be designed keeping in mind the needs of all your family members.

A fitness area at home allows you to exercise in the utmost privacy and comfort of your home, probably while watching your favorite television channel or tuning to your favorite music station.

The best advantage of home gym is that you will be able to use your treadmill or stationary bike at any time of the day, and for as long as you want. The thought of having a gym at home seems to be full of pledges.

However, if you buy fitness equipment without proper planning, the whole thing may not come to practical use.

Prior to investing in your home gym, you should consider your requirements.


Best Exercise Equipment for the Home

First of all, make sure that you have set your practical objectives, as to what you anticipate from exercising at home gym.

If you desire to strengthen and tone muscles, it is best to look for more sophisticated machines than those which abet simple exercises.

A home gym with multipurpose equipment would require a bigger space, though you can design your home gym with a smaller space.

You can opt for foldable work stations to get the maximum utility of the floor area. The choice of home gym would largely depend on what fitness equipment you are going to use.

It is very crucial to plan out the space where large fitness equipment will be installed.

You will be able to find different makes and models of home gym equipment that come in different dimensions.

You should plan beforehand where to place your fitness equipment and make the purchase accordingly.

Next thing in deliberation is the budget. Building your home gym is a one-time investment, as opposed to fitness clubs where you have to pay monthly or annual membership fees.

In return of the upfront investment, you get the continual services from home gym.

However, it does not indicate that you have to go bankrupt in building your home gym.

It is best to invest in basic fitness equipment and gradually make more purchases to make the workout area versatile.

According to professional health experts, equipment for cardiovascular exercises should be an essential piece of equipment in a home gym, though it happens to be the most expensive one.

To cut down the budget, you can invest on inexpensive power training fitness machines, without compromising on the quality of the fitness equipment.

There are amazing ways to get the heart rate going while saving some pocket change if you are so inclined.

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Jump Ropes

One of the cheapest things to buy is a jump rope. It gets the heart rate going quickly and can be found in almost any store that sells exercise products.

It’s a great workout for the legs and can be quite challenging, depending on how far you want to push yourself.

Plus, it brings about childhood nostalgia, and what could be better than that?


Resistance Bands

Along the lines of jump ropes are resistance bands. They are extremely versatile and can be used to work out many different areas of the body.

They provide lower impact than most equipment and are small, therefore making them easy to store.

Though resistance bands have been seen stereotypically as a work out for middle-aged ladies, they have become an integral part of professional bodybuilding due to its ability to target many different muscle areas. These bands can range anywhere from $12 to $50.


Exercise Balls

A piece that is not so easy to store is the fitness or exercise ball. Inflated and made of sturdy, puncture-proof plastic. These balls are used for weight training or physical therapy.

Just sitting on them have been known to be a great workout for the abs. It is more fun than an office chair!

Some people enjoy using them so they simply do not have to sit on the hard ground while performing an exercise while others use it to add some muscle strengthening.

Fitness balls come in many different diameters and run the range of $12 to $60 depending upon how much pressure or pounds it supports.

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Free Weights

Another great item to have is a set of free weights. Many different exercises can be performed using them, including curls, squats, deadlifts, and lunges, all which trigger different muscle groups.

If you are willing to be very patient and super thrifty, these can usually be found at garage sales or second-hand stores for very inexpensive prices.

Otherwise, a set of Apex Neoprene Dumbbells can be purchased at your local Target store for $35.59.



Kettlebells are great for building strength and endurance. Originally, a Russian invention and usually made of cast iron, kettlebells have the look of a cannon ball with a handle on top of it.

They range in all different weights and are normally used to build the legs, arms, shoulders and lower back.

Prices of these can be anywhere from $30 to $70 depending upon the style and quality desired.



For those looking to invest a bigger sum of their money in equipment, there are many different large pieces that are extremely useful as well as popular. The most popular and obvious choice would be a treadmill.

Filling gyms across the nation, you can run, walk, trot, strut, and stroll at your own desired pace without having to bother about the weather.

It works up a great sweat and many of the machines will keep track of your distance traveled, calories burned, heart rate, etc.

The cost of a treadmill can run anywhere between $250 and $3,000 but is considered well worth it for many owners.

There are many more options available for working out at home, including, elliptical trainers, exercise bikes, ab trainers, steppers and much more.

Consider the space you have at home, your goals and fitness and your budget when shopping.

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  Stay Fit Without A Gym Membership

If the global recession is affecting you and you’re trying to cut costs then finding ways to stay fit without going to the gym might help.

Regularly going to the gym can cost quite a bit of money and might be one of your single biggest monthly expenses.

Regularly going to the gym can cost quite a bit of money and might be one of your single biggest monthly expenses.

While you may not want to stop going to the gym forever, one temporary cost-cutting measure is to try and keep fit from home. Here are a few exercise ideas and tips on how to give your home workout program a running start!

Here are a few exercise ideas and tips on how to give your home workout program a running start!



If you’ve got a bike then it’s pretty easy to keep fit just head out for a ride! If you usually use an exercise bike at the gym then this is a great alternative, and can be much more fun too.

You get to set your own route, so you can see what you want to see as you get your exercise. You can even vary your route to keep things interesting.


Bench and weights

If you’ve got a bit of spare cash you can buy a bench and weights for a home workout. You can pick these up pretty cheap probably for the same price as a single month of a gym membership, and maybe even less!

With these, you can do nearly all of the exercises that your gym weights machines do, without paying a single penny more than it cost to buy them. Not only that, but you can use them anytime you want not just during gym opening times.


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One of the cheapest forms of exercise to do from home is yoga. Although yoga isn’t for everyone, it’s incredibly popular and is a great way to stay healthy when taken seriously.

To do yoga you really need nothing more than your body, but you might want to get a yoga mat too. That’s all you need to start doing your own home yoga program.

If you’re not already familiar with yoga practice, then you can pick up DVDs on yoga instruction for next to nothing, and the internet offers loads of free yoga explanations too.

There’s no reason to spend loads of money on yoga classes if you haven’t got the cash!

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Exercise with NO equipment

The most obvious kind of exercise that requires no equipment is running. However, there are a variety of other exercises that are easy to do with nothing besides your own body.

Press-ups and sit-ups are classic examples. Pull-ups are another. Using exercises like these it’s possible to cover nearly every muscle in your body.

It’s also possible to use makeshift equipment in place of the “real” thing. For example, you don’t actually need dumbbells to do weights. All you need are heavy objects that are easy to lift.

For light aerobic training, you can just use food tins like baked beans. For heavier weights, try using large bottles of mineral water. Both are just as good as real weights but cost nothing extra than your shopping bill!

Tip 1: If the gym forms a central part of your social life, then stopping your regular gym attendance might not seem like much of an option.

But it is possible to get your gym buddies to come and train with you from home, so don’t rule it out altogether.

Tip 2: Staying motivated during home workouts is one of the toughest things. However, there are loads of ways to keep your motivation up.

One of the best ways is to find buddies to work out with from home a go for a run with your gym pals or get a friend over for a yoga session.


Another great way to stay motivated is to reward yourself for every workout. You can do this with small gifts.

But more than anything else don’t forget that your own personal fitness and well-being is enough of a reward!

Exercising from home also means that, if you’ve got music or a TV on hand, it’s your choice what to watch or listen to as you exercise.

Together, these things should be able to keep you motivated and maintain your fitness even without heading to the gym regularly. Just remember not to let yourself start slipping!

As you can see, there are no excuses to not be fit. Whether you are in the gym or not, having equipment or not there are still many ways to be active and do some exercise.

It is your personal choice how you accomplish your fitness goals whether it is at the comfort of your own home, in the outdoors or in the fitness center in your area.

Be open to possibilities, try other options available. Aside from the location, try other equipment.

The fitness world is broad and diverse. There’s no need for you to be stuck in the same routine of exercising.

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Why Do You Want To Have Sexy Abs And Why It Elude Most People?

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Who does not want to have sexy abs? Is it because you want to look better, feel better and be better? What could be your personal or motivational reason?

Probably, you know how to get a six pack, but your lack of motivation along with some lack of healthy eating habits has prevented you from getting that body you desire so badly.

You will have that body. But have you ever wondered why you want that body so badly in the first place?

Why Do You Want Sexy Abs?

It’s Great to Have a Six Pack

Six packs are the thing to have, according to the media, the fitness industry, and every other industry that has to do with reaching out to the masses. And we have come to expect six packs from those industries.

The point is that the media, the TV, movies, magazines, and everything else that’s designed for mass consumption, is skewing our views for what’s normal in our society.

That’s because six packs signify power, sexiness, and the media is letting us know that having them means that we’re special.

We’re not just common. We’re someone to be respected. That is how the media depicts people with six pack abs. But the truth is, having a six pack is healthy, too.

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It’s Good for Your Health

Having a six pack means you have strong abdominal muscles. When you strengthen those muscles, you essentially help your back perform better.

You will sit up straighter, you will walk straighter, and you’ll have fewer, if any, back problems in the future.

If you have a bad back, and you follow the information in this article, your back pain could literally disappear. It’s amazing how getting in shape can cure many of our ailments.

The fact is, having just a little bit of fat on your midsection can make you susceptible to sickness and disease. When you get your six pack, you will feel healthy for the first time in a long time.

Not only that, you find that you get sick less often if you get sick at all, and you have an easier time warding off certain diseases like cancer.

But probably the most important aspect of getting a six pack is that it has such a great effect on your attitude and overall mental health.

There are a record number of people suffering from depression in this world. We’re also getting fatter by the year. Could the two be intertwined?

Then, it’s no wonder the world is depressed. If you feel down more times than you feel good, you just might be able to get out of your funk by finally attaining a six pack.

While I’m not saying that having a six pack will cure mental illness, not by any means, I’m merely saying that having a six pack will improve your outlook on life exponentially.

Get Noticed

Having a six pack will also get you noticed. It used to be the fit people outnumbered the larger people of society, but boy has times changed.

These days, the world is much larger than it was ten or fifteen years ago, and by that it means the people are larger.

Airlines are charging more for people of a bigger size, and they’re even refusing to let some obese passengers on the plane altogether.

Whether you believe that or not, you must let your body know that you’re completely comfortable with finally getting fit, with finally getting a six pack.

Because your body, not thinking you’re ready, will try to sabotage you. But if you let your body know you’re ready, you’ll find losing that excess fat easier than you thought it’d be.

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Why Sexy Abs Elude Most People?

Most People Are Fat

Most people don’t have a six-pack, and that’s obvious. Every holiday we hold, no matter your religion, typically revolves around food.

And when there’s abundant food, there’s usually alcohol, too. It’s no wonder our society is so gluttonous.

But it may be more than just the availability of food. The Italians also celebrate with food, but they’re not known to be a very overweight culture.

What could be causing us all to gain weight? And what could be holding you back from your dreams of attaining a six pack?

It was previously mentioned that the world is getting increasingly depressed as they get fatter. Some scientists think that putting on weight is one of our body’s defense mechanisms.

Some studies have concluded that children who are sexually abused gain weight as they grow so as to hide their bodies.

he fat they put on essentially acts as a buffer between them and the rest of the world.

This may sound like a lot of psychosomatic mumbo jumbo but lots of studies have proven its relevance. What we think and how we feel affects how our bodies change and develop.

By relaxing and telling your body that you really want to achieve this goal, you’ll be more likely to reach it once and for all.



Looking everywhere online for advice on whether or not one could still drink and get fit at the same time – people said absolutely not! Alcohol is awful for weight loss.

These people said through the many web pages that your body will need to burn off all the alcohol before it can get to work on your fat stores. Alcohol is horrible for weight loss.

These individuals said that alcohol slows down your metabolism and that it’s a toxin that causes your body to become dehydrated, which is the exact opposite of what you need if you’re looking to lose weight.

Those people who are saying that you could drink were usually on forums where people were still on their ‘fitness journeys’.

In other words, the ones who didn’t drink made it, and the ones who did are still struggling with it.

Listen, having a beer or two on the weekends, or a glass of wine, or a glass of alcohol, isn’t going to kill you. It’s not going to sabotage your results.

But you cannot binge drink, you cannot drink every day and you can’t fill your glass to the very top and say that it’s one drink. Be serious about your efforts, and you’ll get serious results.

Not only is alcohol burned first before your body reaches for your fat stores, but alcohol numbs your stomach.

That’s why to drive through restaurants make a killing at two in the morning when the bars and clubs let out. Because all those drunk people are STARVING!

It’s a fact, alcohol will make you hungry. But it’s a fake hunger, and if you drink and eat late at night, those calories aren’t going anywhere but right on your gut, the very place on your body that we’re trying to reduce.

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What Have You Tried Before?

Have you tried other programs, pills, potions, gadgets before? If so, you probably feel as though you wasted your money, don’t you?

But what if I told you that everything you spent your money on probably worked?

What if I told you the problem wasn’t the gadget you bought, the potion you tried or the pills you took in your attempts to get a six pack?

What if I told you the problem was you?


Infomercials are geniuses at making us pick up the phone or log on with our credit cards gripped in our greedy little hands.

They’ll play their fitness commercials at three in the morning. Usually, it’s right after you’ve gorged an entire bucket of ice cream or an entire box of cookies.

These programs promise that you’ll get fit in sixty days! Or that you’ll drop twenty pounds in two weeks!

While the products may not work that well, they probably do work. You just didn’t have the follow through or the plan in place that enabled those products to work.

But I’m here to tell you right now that you don’t need anything to get six pack abs. You don’t need a machine, you don’t need drugs, and you certainly don’t need any disgusting drinks. All you need is knowledge and motivation.

So save your money. Don’t buy from the infomercials at two in the morning. Don’t buy from magazines, don’t click on links and buy off the internet and certainly don’t buy any products from your local grocery or super store.

You don’t need them. If you want to take a supplement, take a multi-vitamin. Other than that, you just need to eat real food. That’s the trick to getting a six pack. It’s 85-90% diet.



I know what you’re thinking. The moment you see the word diet you immediately close your mind. The word diet invokes memories of starvation and unpleasantness. It’s not a nice word.

But I don’t mean diets where all you eat is eggs or strawberries or anything like that. I’m talking about real food.

Eat lean meats, healthy vegetables, good carbohydrates (brown rice, wheat bread, oatmeal, etc.), eat lots of fruit and drink plenty of water.

That’s it. That doesn’t sound hard, does it? The diets where you restrict yourself too much are doomed to failure. And even if you do stick with them, they’re very unhealthy.

All you need to know in order to lose that gut and finally be able to see your abs is to eat less, exercise more and refrain from drinking alcohol until you’ve at least reached your goal. That’s all you need to know.

Most people are looking for that magic pill. That term ‘magic pill’, I hate to use it because it’s used so often. But it perfectly describes what people are looking for in their quests to lose weight.

It’s not easy. In fact, it can be downright hard at times. But you know what? Most people wouldn’t know because they quit prematurely, before the plan they are on even has time to produce any action.

That’s because most people have no patience.

Patience and Why Most People Don’t Have Any

It seems the day the microwave was invented, our society lost all meaning for that little virtue we call patience.

Don’t believe me? How many things have you pulled out of the microwave before it actually reached zero?

How many times have you seen the microwave show the number 3 or even 1 instead of the time? One second? Couldn’t you even wait for one second for your food or soup to be done?

That behavior right there is how our society now operates. We have become accustomed to getting information right now when we need it.

We can order something online from a completely different country and have it delivered the next day to our doorsteps. We can pick up our cell phones and instantly talk to a relative in another state, check movie times, or even trade stocks.

We live in an instant, microwave society where we want it and we want it now, whatever that it might be. We have no patience, and that right there is the one reason why most people fail to reach their fitness goals.


The Passing of Time

Listen up, because this is going to be the best advice anyone can ever give you when you’re trying to lose fat and gain muscle.

Right now, you’re trying to strip away the fat around your midsection so that you can finally see the rippling muscle underneath.

The problem is that you can’t spot reduce. What that means is you can’t just shed fat from your midsection. You have to do it slowly and it has to come from all over your body, like in sheets.

Therefore, if you know it’s going to take some time, the best advice you will ever hear is to forget what you’re doing. That’s right.

You can mark the day you started so that you can have a good reference, but your best bet is to forget you’re even trying to complete something.

Just incorporate good eating habits and some exercises into your normal routine.

That’s when you’re going to look up one day and see your abs poking through. If you can forget about it, the days will pass quicker, and the results will appear to come faster.

Generally, it takes twice the amount of time for fat to melt away as it took to pack it on. So if you gained twenty pounds in three months, it’s generally going to take you six months to lose those twenty pounds.

Of course, this isn’t scientific but it can help you prepare your mind for just how long your efforts are likely to take.

If you can just keep eating right and doing the exercises I’m going to tell you about, you’ll notice your waist shrinking and that six pack poking through before you know it.

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Which One: High Intensity or Low Intensity Workout?

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What are your workout routines and what are their results so far? It is beneficial to check your actual workouts and your progress with those.

When you are still starting or reworking your exercise program, consider the intensity level.

Both high intensity and low-intensity workouts have their advantages. It all depends on what your fitness goals are.

Now let’s make some comparison between low-intensity workouts with high-intensity workouts.

Hopefully, this helps in finding what will be your focus in your exercise program.

High Intensity

This is the most popular type of exercise these days because it gives more results in less time.

We are all hard pressed for time nowadays and many would rather get their workout done and over with so they can move on to their many other responsibilities.

High intensity burns more calories because you reach about 75% or your maximum heart rate as opposed to only 50% of your maximum heart during low-intensity workouts.

Your metabolism will be really pumping and you will continue to burn more calories after completing high-intensity workouts.

You also burn more calories from fat per minute than you would do a low-intensity workout.


If your goal is to burn fat, gain strength, and do it in less time, high-intensity workouts the right choice for you.


It should be noted that high-intensity workouts should not be overdone as it could be very taxing on the body and cause a burnout.

It is best to perform high-intensity workouts within 20 to 30 minutes and not beyond an hour.

Examples of high-intensity workouts are sprinting, interval training with bodyweight exercises and plyometrics.

Read here about HIIT for more information:

Low Intensity

Low-intensity workouts are more traditional but don’t provide as many results as high-intensity workouts. That’s not to say that low-intensity workouts are a waste of time.

Many people enjoy a low-intensity workout and have the time to dedicate to it and there is nothing wrong with that. Some find that a low-intensity workout is much more stress relieving.

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Although it takes much more time to get the results you would see from high-intensity workouts, you can still burn fat with low-intensity workouts. In fact, it is the best workout for certain cases.

The elderly usually can’t do high-intensity workouts but that doesn’t mean they shouldn’t be able to get in their cardio. Low-intensity workouts allow them to stay fit and healthy without the risk of injury.

What about those who already have injuries? They can’t perform a high-intensity workout either. Again, low-intensity workouts are good for them.

Also, there are fitness professionals who are trying to lose that last inch of fat without losing any muscle.

They are eating a very strict low-calorie diet and wouldn’t want to do high-intensity workouts as this would deplete their muscle mass.

So, they perform low-intensity workouts to get rid of fat without losing precious muscle.

Examples of low-intensity workouts are: jogging on a trail or treadmill, simple cycling, elliptical machines without intervals, or water aerobics.

How about a combination of high intensity and low intensity exercises?

Here’s an example of doing so and why it is a successful recipe.

How to Incorporate Yoga to Your HIIT Fitness Routine

As a fitness buff and a High-Intensity Interval Training (HIIT) practitioner, incorporating yoga to your regular routine is truly one of the best ways to add more spice and variety to your practice.

While most people think that yoga and HIIT are worlds apart, and incomparable, incorporating them can only lead to positive gains in your fitness and overall health.

Mixing up fitness routines prevents burnout. It also allows for the use of muscles that aren’t often used in the usual HIIT routine.

Plus, yoga helps build muscles in the upper body, thanks to its challenging strengthening poses.

As a matter of fact, even the most experienced bodybuilders will find it difficult to execute some of strengthening poses of this ancient art.

The Benefits of Adding Yoga to Your Fitness Routine

As you combine yoga with your HIIT routine, you get to enjoy the best of both worlds. In yoga, practitioners get to enjoy a plethora of health benefits, including weight loss, stress reduction, flexibility and increased fitness.

Not to mention, yoga helps manage chronic conditions, such as sleep problems, depression, anxiety, and pain.

HIIT, on the other hand, results in overall improvement in physique, toned muscles, better bone density, prevention of muscle loss, and flexibility in joints.

Of course, it also helps weight management because it burns more fat than any other cardio workout.

Yoga is a low-impact and effective way to lose a few calories during your non-HIIT days, without compromising your recovery.

In addition, this ancient art helps prevent injuries from your intense HIIT workouts.

With yoga, you are flushing out excess lactic acid in your over-worked muscles, helping you reduce your chances of experiencing stiffness and soreness that can make your next HIIT workout a lot more challenging.

Yoga, ultimately, draws oxygen into your muscles, allowing them to perform in a more efficient manner as well as become stronger.

The Ideal Yoga Style to Pair with Your HIIT Program

As with HIIT, yoga comes in a variety of styles and form. As expected, each yoga style or discipline has its own specific goals.

There are some yoga styles that are tailored for those who want to build strength, while others are designed for stretching, meditation, and relaxation.

But in this case, you should stay away from Vinyasa style and other power yoga styles, as it can stunt muscle growth.

Furthermore, combining these yoga styles with your HIIT routine can make it difficult for your tissues to recover.

Just imagine doing a power yoga session the day after a vigorous full-body HIIT workout with dumbbells and kettlebells.  Your body may not have enough energy to execute the demanding flows of Vinyasa.

However, if you opt for a lighter style of yoga, then this ancient practice can be a great complementary restorative workout for your HIIT program.

Hatha Yoga and HIIT: A Winning Combination

The best yoga style you can pair with your regular routine is Hatha. Founded in India more than five centuries ago, Hatha is a gentle, slow-paced yoga style that is focused on meditation and breathing.

With Hatha, you get to improve breathing, relieve stress and stretch out fatigue muscles. Moreover, it introduces you to the relaxation techniques and basic poses of yoga.


As a form of active recovery, yoga can be practiced during your off days, when you are not doing any cardio workouts and intense exercises.

A good and relaxing yoga session will only take thirty minutes to an hour.

It is also possible to practice yoga after an exhaustive workout.  It’s good for stretching, cooling down, and restoring the body to its normal functions.

In this case, yoga can help balance your energy after a stimulating activity like a full-body HIIT workout.

Can You Handle It?

Anyone who regularly participates in HIIT workouts can pretty much handle anything.

High-Intensity Interval Training is one of the most intense workouts in fitness, and Hatha yoga in comparison is like taking a nap, at least as far as exertion and endurance are concerned, though the poses are no cake walk.

Learn the proper way to do Hatha yoga by taking a class with a qualified instructor or by purchasing any one of the great Hatha Yoga workout programs on DVD, like Hatha Yoga on the Forgotten Coast or Element: Hatha & Flow Yoga For Beginners, both available on Amazon.

It is important to learn the proper techniques for the poses and breathing exercises to get the most out of incorporating yoga into your HIIT fitness lifestyle.

Now, which do you think you would benefit from?

Many would choose to do high-intensity workouts for the best results, but understandably there are some who would say that low intensity is all they can handle.

Even if the high intensity is your workout of choice, there may be days where you don’t feel up to a hard workout but getting in anything is better than nothing. This is when low-intensity workouts will come in handy.

Therefore, you can be flexible in having both or in mixing up your exercise routines.

Whether you choose high intensity or low intensity, consistency is the key. Any workout program that you follow regularly will serve you in promoting good health, healthy weight management, and effective weight management.

How about a combination of high intensity and low-intensity exercises? Here’s an example of doing so and why it is a successful recipe.

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How To Start A Body Building Program?


Starting something might be challenging but if you are planning to begin your own bodybuilding program then here are valuable information for you.

Have you been thinking of jumping into a bodybuilding program to develop yourself physically, gain confidence, raise your self-esteem, for health reasons or for any other personal or social reasons you have?

Consider these tips from the pro before you start doing so. It’s better to be prepared and get familiar with what you will be doing before heating the gym and dealing those exercise equipment.

1. Have a good reason for starting bodybuilding.

Decide to start bodybuilding program due to your desire for a healthier and more developed body. It is not simply because it’s your New Year’s resolution or for any other reason.  Most people who do so are more likely to stray in the long run.

2. Bodybuilding demands commitment.

It is a totally different lifestyle that entails letting go of old habits and adopting new ones.  You cannot go into bodybuilding and be half- hearted about it.  It is a test of strength, self-discipline and willpower.  Start only when you are sure you can commit time, effort and energy.


3. Set your goals and make a plan accordingly.

Here are some questions to consider.

– How much body fat do you want to lose?

– How much muscle weight do you intend to gain?

– Are you after gaining strength?

– Are you after developing speed and endurance?

– What about power?

Give yourself a deadline of when these goals should be attained.

4. Manage your expectations.

One month is a good start in losing weight but it isn’t enough to get you ripped.

Make a realistic visualization of the progress you can achieve in a certain period.

Do not set yourself for disappointment.

5. Evaluate your lifestyle.

Try to answer these questions:

– How many hours a week do you intend to devote to working out?

– How much energy do you still have after work or school?

– Is it best to go before your daily duties or after?

– What habits must you get rid of?  Alcohol?  The weekend buffet?  Nightly parties?

6. Make an assessment of your body.

Decide what kind of attention goes to which part of your body.  Some people have flabbier arms while others have most of the fat collected in their midsection.

With this, it is easy for you to create a program that addresses your problem areas.

7. Hormonal profile shows a substantial role in muscle mass gain.

Testosterone is responsible for developing muscles while estrogen is responsible for the womanly curves.  Hence, men grow muscle mass faster than women.

This should not be a problem to women since they are more concerned with toning and shaping rather than gaining bulk.


8. The ability to gain differs from person to person.

Therefore, progress cannot be tracked by comparing it with your training buddy, even if both of you started at the same time.

You can check your development only by taking note of your present measurement and comparing it with the previous.

9. Do not be discouraged when you do not see a change in your weight during your strength training.

While you lose weight by burning fats, you also keep or even increase pounds as you build muscle.

Evaluate your progress by keeping track of your strength gains and measuring your body fat against muscle weight.

10. Write a journal.

Document your progress from the first day.  Write down your current weight.  Measure your body fat using a fat caliper.  Take photos of your body, especially the problem areas.

Compare measurements as you go along your bodybuilding efforts.  This shall serve as your motivation in reaching your goals.

11. Know the difference between setting up an in-home gym versus getting a gym membership.

Many people find it easier to stay faithful to their routine in a gym setting.  While the in-home setting is convenient but poses a temptation to slack off.  The presence of other bodybuilders is a motivating force.

12. Prepare yourself physically, mentally and psychologically for the task at hand.

Condition your mind that you are capable of achieving a better physique.

Remind yourself your reasons for wanting a better body – be it for strength, confidence or for physical attractiveness.

A good warm-up routine lets your brain condition your body to the rigors of the training ahead.

13. If you intend to get a bodybuilding partner, choose someone who has strict exercise habits and is most unlikely to flake on you.

Working out is an activity that can be enjoyed with someone, especially because you have someone who can spot on you.  However, make sure that you don’t go lazy once your buddy drops the routine.


14. Be creative in your strength-training program.

The more fun that you have in your workout, the bigger chance that you are going to stay in the program long-term.  Aside from tips from your trainer, maximize the wealth of information available on the internet.  Search for more tips, watch videos and exchange ideas on online forums.

15. No matter what the myths say, you can never turn fat into muscle.

You cannot work out fat.  It is not flexible nor does it control any movement.  All it does is cushion your muscle and hinder it from developing.  You have to lose the fat first to give way to muscle building.

16. Determine which cardio workout approach suits you well.

Low-intensity cardio workout, also known as slow and steady, requires 45 minutes to 1 hour of low-intensity workout.  This burns fats but not carbohydrates.

High-intensity cardio requires 20 to 30 minutes of high-intensity workout.  This fires up metabolism and burns fats and carbohydrates.

17. Choose from a variety of cardio exercises.

For a much better way, combine one form with another so you do not get bored with your routine.  Some low-intensity cardio workout includes aerobics, walking, biking, swimming, and rock climbing.

Calorie burn ranges from 180 to 400 in 30 minutes.  These activities also exercise different parts of the body.

18. High-intensity interval training burns serious calories in a short period of time.

This improves the body’s overall endurance.  Among the favorite HIIT routines are jump rope, spinning and sprinting.  Pay attention to how your body adapts to the change in pace for you to know the highest intensity it can go.

19. Total body workout is a combination of cardio exercises and strength training.

Cardio exercises burn fat while strength training develops muscle.  Do not focus on one form of training alone.  Pure cardio leads to muscle loss while pure strength training builds bulk without whittling away fat.

20. Strength training or weight lifting improves muscle tone by conditioning the musculoskeletal system through resistance to weights.

Beginners should start with least resistance, working their way up to heavier weights in time.  Muscle pain is a normal result of weightlifting. The absence of contraction signifies no resistance, which necessitates heavier weights.

I hope these tips help in any way. Don’t forget to share this info with others.


Download a free PDF copy of how to start a bodybuilding program.

You can also listen to the text to speech audio version of this article here.

Download the text-to-speech version below.


Check more bodybuilding articles below for your reference:


15 Outdoor Activities You Can Do to Lose Weight and Stay Fit

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Who says that losing weight and staying fit should only be done inside the gym? Have you consider that there are many outdoor activities to lose weight and stay fit?

Check out these suggested outdoor activities along with some weight loss tips and related information of some benefits and what you can do outdoors to either lose weight or stay healthy.

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1. Exercise outdoors as much as possible

Exercising outdoors may improve energy levels and decrease stress to a greater extent than working out inside. Some of the benefits are feelings of revitalization, decreased anger, and increased energy.

Another study found that the outdoors have an overall positive effect on vitality or your sense of enthusiasm, aliveness, and energy.

It is better to exercise outdoors as much as possible in the morning when the air is cleanest.

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2. Get plenty of fresh air

Go outside and take deep breaths. Revitalize your body by inhaling fresh air. Enjoy walks with your dog, if you have one.

Enclosed workspaces can reduce natural air flow, which makes you more susceptible to diseases.

Take a breath deeply to let oxygen circulate more completely throughout your system

Calm, deep breathing for as little as ten minutes can improve your oxygen intake and your stress levels. Breathing also improves the quality of your blood through eliminating toxins and increasing oxygenation.


3. Take advantage of natural sunlight

Early morning sunlight can help boost the immune system. It has been known to combat depression.

Sunlight also lowers the cholesterol. The sun converts high cholesterol in the blood into steroid hormones and the reproductive hormones. In the absence of sunlight, the opposite happens; substances convert to cholesterol.

In addition, the sun’s rays lower blood pressure. Even a single exposure significantly lowers blood pressure in individuals with high blood pressure.


4. Walking is a good way to stay in shape

Walking is one of the easiest and most effective forms of aerobic exercise. It is available to everyone at no cost that you can do it anytime and anywhere.

You protect your own health for years to come with just one small change in your daily routine.

For example, getting off a couple of stops early and walking the rest of the way if you are taking a subway, train or bus.

You can also park the car at the furthest point from your destination. If you are shopping, then you are going to push a trolley with all of your groceries in it from the store to your car.

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5. Get your bicycle out

How long has it been since you have had your bicycle out for a ride?  You would probably be surprised with exactly how effective bicycling is to bring your health back into line.

Don’t ignore your body but make sure that you push yourself to a certain extent so that you get the maximum amount of exercise as possible.

The great part about doing this activity is that many of us enjoy it so much that the time passes quickly and we don’t even realize that we are exercising.



6. Enjoy after dinner walks

Walking after dinner is a great way to burn calories and bond. Establish the routine of enjoying quiet dinner walks around the neighborhood.

Moderate intensity exercise like can promote weight loss. A 30-minute walk helps burn off an estimated 150 calories.

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7. Ride your bike to the mountains

Going to the mountains through riding bicycles, particularly if you have your friends with you is great. It gives you the cardiovascular exercise that you need to build your stamina.

In addition, you can also inhale fresh air once you reach your destination. Choose your bike well, though, to be on the safe side.

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8. If you have a dog, take it for a run

Let your dog be your running partner and let your canine buddy lead you on. Dogs are always happy running. They will run any distance without choosing a time and place.

They also let you choose the route and set the pace and distance. They don’t complain about the weather, too. Who can be better than that as your running buddy?


9. Go on hiking

One of the most interesting and enjoyable activities that you can do is to take up hiking.  This is more than simply walking around the block or perhaps strolling through the mall.

It is a strenuous exercise that you would need to build up to in order to be efficient at it.

Although it is not effortless, you would be surprised with how enjoyable it is and how quickly the time passes as you are doing it.

You can’t imagine how many calories you will be burning and how physically fit you will be as a result of this activity.  Take the time to do it on a regular basis and you will love the way you look.


10. Run to lose weight

Running is one of the most effective ways to burn calories. There’s no cost and you can do it on your preferred time.

Start every run with 10 minutes of walking and slow running and do the same to cool down. Here’s a way to check for the safe speed, you should be able to talk in complete sentences while running.

There’s no need to be drastic, you can increase weekly training mileage by not more than 10 percent per week.

If something hurts for two days straight days while running, then take some days off as well to rest and recuperate. Another reminder, wait about two hours after a meal before running.


11. Sign-up for a race

If you like running, then one of the best ways to speed up your progress in losing weight is to sign up for a race. This would provide you with more motivation in increasing your pace.

Aside from that, since you don’t want to be the last person to cross the finish line, you would certainly see yourself training for it.

12. Water the plants with the use of pail and dipper

Whether you like to care for plants or not, you should water them everyday. Doing that will not just make the plants grow faster, but it can also help you lose weight.

Make use of a pail and a dipper instead of a water sprinkler, so that you can do it while getting some exercise.

13. Wash your car

Your car needs washing on a regular basis to keep in clean. To lose weight, instead of taking it to car washing stations, you should wash it yourself, so that you can get more exercise.

Make sure to do it properly, so that you can lose weight and have a shiny vehicle as well.


14. Park your car a few blocks away from your destination

Whether you are going to a grocery store or to your office, parking it a few blocks away from your destination would help you lose weight.

Doing this would let you get some exercise, by walking a few meters to get to your destination. Aside from that, it would also help you in saving some gasoline.


15. Hit the grocery story only after eating

When you visit the grocery store, you would have a tendency to purchase lots of food items if you are feeling hungry.

It can even tempt you to buy foods that are loaded with fats and calories when you give in to your cravings.

Therefore, it is a good idea to eat, even just a light snack, prior to visiting the grocery store, so that you can avoid the temptation of purchasing more than what you need.


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Encouraging Outdoor Activities to Stay Healthy

Outdoor activities are the best ways of staying healthy and at the same time, it provides you with fun filled entertainment.

You can engage yourself in a variety of outdoor activities like hiking, fishing, cycling, horseback riding, white water rafting, kayaking, skiing, mountaineering and rock climbing.

A lot of people taking part in outdoor activities do so to stay healthy since it provides a very good way of exercising.

Apart from the health point of view, people engage in outdoor activities since they relish the feeling of accomplishment after participating in one.

Outdoor activities provide the best way to escape the monotony of everyday routine life. It helps to strengthen the relationship between family members and office colleagues. They are also considered as a means of socializing.

Outdoor activities are essential to lead a balanced life.

By reducing stress and tension, strengthening family bonds, and bringing a sense of accomplishment, outdoor activities help to improve the overall health of a person.

Swimming is an outdoor activity that most of the people practiced.

Some of the other popular outdoor activities include walking intensely, gardening, jogging, cycling and hiking, camping in a tent, boating, golf, and other paddle sports like canoeing, rafting, and kayaking.

Outdoor activities should be started when the age is young. Thus, the parents have an influential role in it.

Certain factors like scarcity of time, general disinterest, lack of knowledge, high club fees and concerns about safety can stop a parent from allowing a child to participate in outdoor activities. To solve this problem, you can just take a little walk or a bike ride.

Bringing in enthusiasm in the minds of the people for outdoor activities can be a problem.

Purposefully turning off the television set, and start participating in small walks can help you start with outdoor activities.

Joining an organization or organizing different activities among friends and family members also helps.

If you are a Nature lover, then camping is a great way to get close to Nature. The National Parks are best for such an outdoor activity. It is always best to do a little bit of research on the type of outdoor activity you selected.

Know the weather condition, the food and kit you should carry with yourself. You can explore the National parks by cycling, fishing, rock climbing, horseback riding, and hiking.

Engaging in outdoor activities has no substitute of staying healthy and enjoying and exploring Nature at the same time.

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Fat Burning Workouts for Outdoors

Here’s a quick tip with fast workouts that can be done anywhere.

Now that it’s nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym?

Your workouts don’t have to be long drawn-out 2-hour events in order to get great metabolism boosting, muscle sculpting workouts.

Here’s an idea for an outdoor workout that can literally take you 10-20 minutes, but will have you soak in sweat and pump up by the end.

There’s a little playground and a softball field at the end of the road. Perhaps, there’s a park or an open space nearby your place.

So on a nice day, if you choose to, you can get a real quick outdoor workout.

Run over to the field. Spend a couple minutes limbering up.

And then depending on how you feel, do about 10-20 minutes of the following exercises with almost no rest in between:
  • 50, 75, or 100-yard wind sprints
  • hill sprints (if you have a hill nearby)
  • push-up variations
  • walking lunge variations
  • body-weight squat variations
  • box jump, squat jump, or lunge jump variations
  • pull-ups on the playground monkey bars
  • mountain climbers on the ground


You can also rotate through all of these exercises and sometimes you can just pick a couple of them and just keep alternating.

Whatever you choose, keep and maintain the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible.

This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

If you do this at a high-speed clip, you’ll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

Even if you’re not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It’s worth it!

Working out in the outdoors and breathing in the fresh air has definitely a stimulating effect.

Some studies have indicated that you possibly burn more calories exercising outdoors compared to indoors.

So, give it a try. You have nothing to lose, except a little of that extra belly fat!

Have fun living an active lifestyle outdoors.

What are other activities you do outdoors?


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10 Indoor Activities To Stay Fit

Indoor Activities to Stay Fit

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Fitness is an elusive term covering a vast array of attributes like flexibility, cardiovascular endurance, muscular endurance, strength, power, balance, coordination, body-fat percentage and more.

Exercise is just one of those things that many of us do not enjoy doing.  Finding a way to exercise effortlessly and is probably something that we spend a lot of time considering, especially if we either don’t have the time to do it or hate doing it.

The fact of the matter, there are plenty of things that we do on a daily basis which help us to get some exercise.

Yes, having a regular exercise regime is a very important part of staying physically fit and trim but we should not overlook the possibilities of incorporating some of that exercise into your daily routine.

What can you do indoors to stay fit? There are some indoor activities to stay fit.  You can do these activities to lose weight inside the comfort of you home to burn calories.

Although you can do simple exercise as well in your house, simple changes with these actions lead to great results in the long run.

This is part of living an active lifestyle and to lose weight at the same time. Check the ten of these indoor activities among many effective weight loss tips available.


1. Watch programs about exercising

Invest on exercise videos or you can watch exercise videos available on the internet or in TV. Watching programs about working out can make you more motivated in going through your routines.

On top of that, you can also learn valuable lessons from it, especially when you watch those that are hosts by experts in the field. Check out the channels that show such programs, so that you can take note of them.

Of course, watching is just a start and should not end there! You can either follow their exercise routines or your inspiration to create one for yourself. Nevertheless, watching programs about exercising gives you informational benefits to get you started or to keep you going.

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2. Try rope skipping

Skipping is an excellent form of exercise that can be done anytime, anywhere. It helps in improving heart and lungs, as well as flexibility, coordination, and fitness.

Boxers use skipping as integral part of their training programs between matches. It can be a lot tougher than you think if you decide to keep skipping for any length of time.

Twenty minutes of skipping will burn off 250 kilo-calories of energy. It is directly comparable to jogging at 12 kph in terms of energy burned. Yet, it is far gentler on the joints and less likely to cause injury. Skipping is great for helping to shape and tone the lower part of the body like calves, hips, thighs and bottom.


3. Standing is good

Standing can burn up to 34 more calories compared to sitting down. When answering phones, stand and walk around so you can burn calories at the same time. Get rid of the standard work desk with one that features vertical adjustments.


4. Take the stairs instead of elevator

Use the opportunity for some quick workout by taking the stairs instead of using the elevator.

Climbing the stairs is one of the most effective forms of aerobic exercise that you can do.  Less than 15 minutes of stair climbing a day will improve your overall aerobic health significantly and it will cost you nothing at all. There’s no need to exercise for hours to enjoy the benefits of a workout.

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5. Check out some alternatives to weightlifting

Here are some exercises that you can do around your home which will help you to be able to tone up and lose a little bit of weight in the process.

The best part about it is that these will not take too much effort on your part and many of them are something that you need to do anyway.

Toning your muscles is really just about lifting a weight that is not naturally carried around with your body.

For example, carrying grocery bags is something that we all do on a regular basis but many of us tend to do as little bit of this work as possible.  Try to make this a rule, any time you are carrying anything in your hand, either curl it or press it.

You can also try to use forearm flexors whenever are sitting around watching TV.  Although you’re not going to get muscular by doing these few things, you would be surprised with how much these little efforts add up over time.


6. Do other physical activities while watching TV

If you really love watch TV and can’t get away catching up your favorite shows, then find ways to move around and do other activities while doing so.

This is better than being sedentary for a long period of time. You can walk around, do some push-ups, or crunches during commercial breaks.

Walk in place or do some lunges while watching TV. Better yet, move your exercise equipment in front of the TV so you’ll be forced to get on and walk while your favorite TV shows are on.


7. Turn on the music and dance like wild

Throw on your favorite playlists, crank up your music system’s volume and dance like a hurricane in your bedroom.

Invite your friends to come over an indoor house dance party to add more fun to it. It’s also a great way to burn some calories. Make sure that you have enough space to avoid damaging your things.

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8. Stop using remote controls

Remote controls are the bane of a prospective weight loser. They may be remarkable gadgets by themselves but from the weight loss point of view, they just aren’t very helpful. They really encourage us to take a laid back kind of attitude towards life itself.

In fact, if remote controls were not there, the television would not have become so popular. It is because of remote controls that people can remain where they are and switch from one channel to the other. And they only have to twitch a finger muscle to achieve this.

Get up from where you are and change the channel of the TV each time you want to do so. The same thing holds true for other remote controls as well. As it is we have remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what not.

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9. Organize the things inside your house

All of us have daily chores that we need to take care of in order to make sure that our homes operate efficiently.

Making sure that the dishes are washed, making the beds or vacuuming on occasion can give us a level of physical activity but it may not be enough for us to forego all of the exercise that we need.

In order for you to do this, you may need to pick some household chores that are a bit out of the ordinary.

A good example of this is moving furniture and rearranging our rooms.  Although this is not something that is usually done on a daily basis, you would be surprised with the amount of exercise that you are actually getting by taking care of this.

Not only that, many of us enjoy having a fresh look from time to time in our homes and this is really the easiest way for us to be able to accomplish it.

Not only will you be moving furniture which is strenuous activity on its own, often you will be moving things on and off of the furniture which adds to the activity.

Although there are plenty of things you can do in order to get exercise, if you are doing things such as moving our furniture regularly, it will help you to stay physically fit.

It certainly is not effortless but the enjoyment that many people get out of having a fresh look to their rooms will make it seem as if it were not really work.

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10. Clean the house

One of the greatest ways for you to be able to do this is to make sure that you are getting plenty of physical activity whenever you’re cleaning your home.  Housecleaning is something that all of us have to do, whether we like it or not.

Unfortunately, it is not something that we can put off the same way that we put off the exercise that we should be doing.  If we do, our house is going to suffer as a result.

Make sure that you are regularly cleaning your house but do so in a way that will help you to reap the most benefits as far as your health is concerned.

Doing regular household chores, such as washing the dishes or vacuuming does burn some calories and is certainly a lot healthier for you than sitting in front of the television.

In order for you to really get the most out of your house cleaning activity, you’re going to have to make sure that you’re deep cleaning on occasion.

If you get up and move around a little bit, even if you aren’t exerting yourself enough to break a sweat, you are still going to see benefits from that effort.

Doing things such as cleaning out the closets, moving furniture around and cleaning out hard to reach places will certainly give you the most benefit for the work that you are doing.

The simple fact that you are bending over, stooping down and standing up again will get your muscles working and begin burning calories.

Although this certainly is not the most effortless exercise that is available, it is one that we need to do on a daily basis.  Make sure that you are taking the time to clean your house regularly and do so in such a way that you will benefit from it.  Not only will your house be clean and enjoyable to be in, you will feel better about yourself as a result.

Here’s another bonus tip:

Getting Fit with the Wii Fit

The Wii is an excellent way for us to stay fit if it is used properly.

The reason why the new Nintendo can make such a difference in your fitness goals is because of the way that the games are played.

Instead of sitting back and using a joystick and a few buttons to make all of the actions on the screen, a handheld controller with gyroscopic technology is now being used to mimic the actions that are on the screen.

A good example of this is the tennis game that comes packaged with the Nintendo Wii.  In order to play this, you need to actually swing your arm as if you were swinging a tennis racket.

The Wii fit from Nintendo Wii is a good option to get fit.  This game is specifically designed to be able to help you to get into shape and to make physical fitness fun.

It comes with a board that you stand on which regulates your balance and allows you to move on the screen in unique ways.

You can also do a variety of balance games as well as getting involved in aerobics, yoga and strength training exercises that are included with the Wii fit.

The interactive nature of the Nintendo Wii gives you the ability to be able to do so.  Instead of buying an exercise bike that is just going to sit in the corner and collect dust, spend the money on the Nintendo instead and join in on the fun.

It is an effortless way for you to be able to exercise and to enjoy some time with your family.

These are the ten tips (plus one) for you to stay fit or to lose weight. The key is keeping yourself active to constantly burn calories.

There are plenty of people out there who like the thought of being physically fit and in shape but very few of them are willing to go through with the effort that is necessary to exercise.

Without exercise in your life, it is very difficult for us to maintain a healthy weight as well as to maintain a level of health that is acceptable to us.

This can make it very difficult for many that are unwilling or unable to get into the gym on a regular basis.

There are some ways that you can get exercise in your life and do so effortlessly but you’re going to have to disguise it in one way or another.

The easiest way for you to be able to do this is to disguise your exercise by making it out to be a hobby.  Instead of spending endless hours on the treadmill, why not take up walking as a hobby.

It doesn’t need to be strenuous activity, listen to some relaxing music while you’re out taking a stroll.

There may also be some things that you can do which will add to any exercise that you are doing effortlessly.  Make the most of the activity and get some exercise at the same time.  All of these little exercises add up in the long run.

Indoor Activities for Fitness

Indoor Activities for Fitness