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Monthly Archives: December 2016

Eat Great and Lose Weight

Eating healthy is a required part of things, but you cannot rely on it alone. This a misconception that people want to believe – just so that they can have someone (or something) to blame when it does not work out for them.

The fact of the matter is that the gym IS NOT required. You have to think about things from a different perspective. It should only take a 25-minute workout per day to reach your desired goals, within a set period. If you can find the will within yourself to take 25 minutes per day and workout, then weight loss can happen for you.

There are no written laws that say that if it takes you three years to lose 100 pounds, then you have failed. Doesn’t that sound stupid? Who cares? If you do not lose 80 pounds in your first three months, the world is not coming to an end.

That is what the media and marketing corporations want you to believe so that you can go back and forth in a cycle – to start a new plan, then stop. Then start again, then stop. Etc. They only get richer from all of that stuff.

Ignore the media, and the 1 trillion weight loss products out there. Lose weight at your pace, and exercise. You will just have to buckle down and work longer to achieve your weight loss goal. Find a partner that you can work out with together. Alternatively, if possible, get yourself a personal trainer down at the fitness center near you.

Having a workout buddy is a good way to stay focused and motivated until you reach your desired size. Also, you have to trust in yourself and believe that you can achieve your weight loss goal. Just remember, it is up to you; no one else will sincerely care.

Treadmill Running Mistakes to Avoid

Sticking with one routine

Whilst it is convenient to do same work out every single day, but this practice over a time will burn fewer calories as our bodies adapt to it and the muscles become more efficient. In an ideal scenario, changing 1-2 aspects of the workout is very beneficial. Change the treadmill settings, try newer setup or even easier, take a walk outside as experts often mention that some ad hoc changes to a regular routine help prevent strains on muscles and joints from repetitive pull and push of the muscles.

Holding the bars

It’s a fact that working on inclines allows for more calorie burns than walking on level ground. Also walking by holding the handles/bars on the treadmill sides means taking support for your own body weight and ultimately losing only a few calories that you intended to.

Don’t switch on the auto-pilot mode

Constantly doing the same workout over and over, the body adapts as mentioned in point #3 above, and you reach a plateau. There are many elements of workout, but following 3 go side-by-side: intensity, duration, and frequency. Again, change only 1 of this variable at any given time (week). Suppose, your target is longer run (duration) then don’t go for the intensity at the same time. It will be ideal if you increase the intensity once duration is set and frequent too.

Don’t overdo it!

Do not over train yourself because even Rome was not built in 1 day, a week or even a month! Give your body a chance to adapt to slow and gradual increase of the workouts. If the muscles ae starting to feel sore, with higher heart beat rates, and pains that get worse after each workout is a sign of straining your body to do something it is not used to. If these happens, re-evaluate your exercise program and take some time out till you recuperate.

Make Own Circuit Workout

Whole Body Exercise

After my warm up I like to do a whole body exercise to help continue the warming up process in my body. A whole body exercise would be any exercise that uses most of the big muscles in your body. For example, a lunge and bicep curl or a squat and overhead press.

One of my favorite whole body exercises to start with is a squat and overhead press. The squat works my whole leg area and my core while the overhead press strengthens my shoulders and upper body. Doing two exercises together burns more calories, makes your exercise more challenging, and saves times. Triple score.

Upper Body Exercise

Next, I like to incorporate a separate upper body exercise. I do not always do this, but I really do like to whenever I can. I do this because it can be harder to find upper body exercises that cover all your muscles at once. The pushup and variations of the push are a great exercise for targeting most of your upper body muscles, but not everyone likes doing pushups.

I always try to make sure I include an overhead tricep extension in my upper body exercises. The overhead tricep extension is hard to pair with other lower body exercises so it becomes more of a stand alone move. I love this exercise because it really targets my triceps and also works on my shoulder flexibility as I have to keep my shoulders down and in place while I extend my arms and bring them back behind my head. It’s one of my favs!

Ab Exercise

Abs are the muscle group everyone wants to work on and probably works on the most. The way I like to do ab exercises are slow with control. You will find you get a much better ab workout this way and it is much safer.

Some of my favorite ab exercises are the standard crunch, bicycle abs, leg lowers, and planks! Yes, I said planks. All of these exercises are great for your abs if you do them slowly with control. Any exercise done quickly with no control is not only dangerous, but also is very ineffective. So remember, quality over quantity. Don’t do fast abs!

Cardio

Last but not least, cardio! Cardio is the last type of exercise I do before starting the circuit over again. By adding cardio into my weight workout I create a circuit workout that is also an interval workout since my heart rate is spiking up at different times in the routine.

Some of my favorite cardio moves are mountain climbers, burpees, butt kicks, and jabs. These exercises are all whole body movements that get your heart rate up fast! This will probably be the hardest part of your workout but it is also one of the most encouraging parts as you will be able to really measure your progress week after week when you find yourself panting less every time you do a burpee.

I like to do each section of this workout for 2 minutes each before going onto the next exercise. That would mean 2 minutes of my squat and press, 2 minutes of tricep extensions, 2 minutes of abs, 2 minutes of cardio and then repeat. I like to try to do my circuit 3 times through using different exercises each time around. That would be a total of 24 minutes and 12 different exercises.

Workout Fast Only 10 Mins

You don’t have to spend 1.5 to 2 hours for a workout session. You can do whatever you want.

But if you can just squeeze in 10 minutes a day to work out during any potential short breaks throughout the day, I can surely show you how.

So here’s the routine:

We will be using a bodyweight resistance routine. That means you’re using your own body to provide the weight in the form of push ups and pull ups.

At the same time, the routine is going to be a circuit. That means you’ll be going straight from one exercise to the next with no break or pause in between.

You have 1 minute at the end to catch your breath and then you go for it again for a total of 3 rounds.

The workout is simple:
Push ups to failure -> Pull ups to failure -> Sit ups to failure -> Jumping squats to failure

‘To failure’ means you stop when you physically can’t do one more repetition.

If you do this right, then your muscles should be aching and you should be able to do fewer and fewer each time around.

But if you want to take this further and make it even more effective, then use ‘mechanical drop sets’.

That means that if you can only do 5 reps on the last round for your pull ups, you make things easier for yourself for reps 6-10.

That means you might put your feet on a chair and pull yourself up with a little help from your legs. Or it means you might let your knees touch the floor.

So why is it beneficial to your body even though it’s just 10 minutes?

Well, it works very well because it is ‘resistance cardio’.

You are burning fat and improving fitness while simultaneously building muscle and strength.

What’s more is that it can be done so quickly and shouldn’t cause you to sweat too much.

That means you can do it without needing to shower after – or if you do it in the morning you can do it before your regular shower.

Not 10 minutes plus commuting time, it literally is only 10 minutes.

So in just a few minutes, I’ve shown you how to workout quickly that’s going to bring immense benefits to your health.