Are You Overtraining? How to Know and What to Do About It

With a dream in mind about how to achieve fitness goals, most people find themselves in the trap of overtraining.  According to an experienced fitness trainer, overtraining can yield poor results even when using reliable steroides on Musclesfax. However, not many people are aware of the prevalence of overtraining until things start going against their expectations. So how does one know they are overtraining, and what can they do about it? This article will highlight helpful insights for you.

Abnormal Resting Heart Rate

Wearing a heart monitor is not a training fashion. They help in determining the heart rate before, during training and after the session. Normally, all the three rates should read different figures with a minor difference. However, the problem comes if the resting heart rate is abnormal. This sign should not be ignored as it shows that the body metabolism as gone far too high due to the high-intensity training demands.

The best solution is to take breaks in high-intensity training or alternate it with low-intensity training.

Endless Muscle Soreness

It is a no-brainer that muscle soreness is normal the following day after high-intensity training. However, it should not go beyond the second day if the workouts are normal. If they do, then this is a great sign that you have done too much.

Any expert will recommend a rest from the workouts and to only resume when the body has finished repairing all the damaged muscles cells. It can take a day or two. Further, it is crucial to have a long-term training schedule rather than repeating the same problem of overtraining.

Over-Thinking

One of the greatest challenges with most workout beginners is overthinking. They tend to have many plans in mind particularly those related to what they want to achieve in fitness. Further, such people are always making plans on what to do the following day regarding exercises.

Taking it easy is the most important solution when it comes to dealing with such a problem. Overthinking is a major sign that you are overtraining and adding too many plans to the training schedule. If it persists, one can hire a fitness consultant to offer the best guidance on fitness matters.

Insomnia

Exercises are supposed to improve one’s sleep. However, if the contrary is the case, then exhaustion, strain to the nervous system and soreness of muscles are causing insomnia in your body. According to experts, failure to get sleep from 10 pm to 2 am is not healthy at all for workout enthusiasts.

To encourage muscle mass growth, you need to rest and sleep more. Therefore, it is good to encourage sleep by all healthy means. It is further stressed that taking a break from overtraining will help to induce sleep.

Personality Change

Overtraining will most likely result in being aggressive, lead to depression or any other unusual trait for different people. This occurs when one cannot focus and the nervous system is strained by overtraining. If ignored, it can lead to a break down of the body or other adverse effects.

The best recommendation is to take an immediate break and address the training schedule when you resume the training session. Consulting an expert will help to arrange the workouts well including their durations.

How to get bigger calves

When it comes to parts of our anatomies that are notoriously difficult to add muscle mass, size, and definition to, it has to be said that for most people, their calves cause them some extremely big problems.

Unless you have been blessed with genetically great calves, in order for you to really increase their size and bring them up to par with the rest of your body, you are really going to have to focus on them and do all that you can to build them up.

Arnold Schwarzenegger, when he was competing, was often criticized in the early stages of his career, for having small and weak looking calves, especially when they were compared with the rest of his body. Most bodybuilders with small calves, feel sorry for themselves and neglect them, choosing instead, to focus on trying to make the rest of their bodies, even bigger, so that it hopefully distracts people’s eyes away from their calves.

Arnold, however, did quite the opposite, and instead focused much of his time and energy, on working his calves even harder than ever before. A year or so later, the next time he stepped on stage, his calves, and indeed the rest of his legs, looked absolutely phenomenal. If you’re looking to get bigger calves, obviously this isn’t going to happen by itself overnight, as it is something that you need to take control of yourself. If your calves are lacking and you want to do something about that, take a look at the following tips and tricks on how to get bigger calves, and before you know it, you’ll have a set of calves that look like two ham joints!

Give them their own day – In the infamous words of Millhouse, in one particular episode of The Simpsons, the calves are one of the most difficult parts of the body to add mass to.

As the calves are so difficult to bring up, you will need to pay extra attention to them and really push them to their limits. The problem with the calves, is that, when most people train legs, they will simply finish their workouts off with a quick set or two of calf raises to failure, and that will be that for calf training. In order for the calves to grow, however, you are going to have to treat them like you would any other body part that you are trying to bring up, and give them their very own training day dedicated solely to them. Instead of finishing off leg training with a set or two of calf raises, you should instead set aside a training day dedicated solely to your calves. There are many different calf training exercises that you can perform, so familiarize yourself with them, and then create a calf training schedule. Obviously it doesn’t have to be crazy, but make sure you include several different exercises made up of several different sets, and always train to failure.

High reps to failure – As mentioned on this blog, when training calves, you should always train to failure because you will be looking to really fatigue the muscle and maximize its time under tension.

Studies have found that leg training, especially calf training, is most beneficial when you perform high reps to failure, which will mean choosing a moderate weight and simply increasing the reps you perform. Instead of 8 – 10 reps, for example, aim for 15 – 20 reps and don’t stop until your muscle really is fatigued and that what most of fitness models and bodybuilders does.

Make sure you stretch them – This is true both before training, and indeed during training the calves as well. Before you begin calf training, make sure you stretch them because you want to ensure that they don’t cramp up and that they aren’t susceptible to being pulled or torn.

As well as that, for anybody wondering how to get bigger calves, stretching at the bottom of the lift, by executing a full range of motion, is another sure-fire way of really getting the most out of your training. With calf raises for example, you really want the muscle to contract, so make sure you raise your heel fully off the ground or platform, and hold the contraction for a second or two.

Train them regularly – As well as giving the calves their own dedicated training day, another way of helping to bring them up and allowing you to get bigger calves, is to train them as regularly as you like.

For example, after training chest, before you head home from the gym, grab the calf raise machine and bust out 4 sets of 15 – 20 reps of calf raises. Repeat this, or a similar exercise, the next day, and the next, and so on. It is virtually impossible to over train the calves due to a lack of exercise variation, so go crazy and train them as frequently as you like.

Switch from light to heavy – Whilst it is agreed that high rep training is the best for bringing up the calves, after a while, you will plateau and you will find it much tougher to add muscle mass to them, which is why you should think about changing from a lightweight, to a heavier weight which incorporates less reps.

This type of training is ideal as it will keep the calves guessing and it will help stimulate an increase in muscle tissue growth and repair. You could even alternate between workouts, so perhaps, one workout could be light weight and high reps, whereas the next one could be a heavier weight and lower rep workout instead.

Be consistent – Finally, the last thing you need to remember when it comes to how to get bigger calves, is to always be consistent. Always train them regularly, and, once you do see improvements, don’t take this as an excuse to only train them with one exercise for leg day. Sure, you can take a step back slightly, but make sure you continue to train them regularly and intensely.

Finding time for a workout on a busy day

It’s unfortunate that we are so often forced to decide either working out or completing our other tasks for the day. On busy days, working out or exercise pretty much go out the window for most people. Thankfully, there are ways you can combine the two and not have to sacrifice on in favor of the other. If you’re interested in more tips about fitness, you can check out fitnessgoals.com. In the meantime, let’s see some excellent advice on how to cram in an easy and satisfying workout on a busy day.

Make use of your commute

If you have to commute to work, you can use that period as well as that distance to your advantage. Either when you’re going to work or when you are returning from it, you can try jogging or power walking home. Granted that the commute isn’t ridiculously long, you can get an excellent workout out of that distances and will more than make up for the fact that you don’t have the time for the gym.

Change your alarm, go for an earlier wakeup

We all have our alarms set to a certain hour. Consider setting yours to an earlier time than you’re already waking up. If you are already an early bird, try waking up even earlier. It will give you enough time to squeeze a very benefic exercise routine before you have to get ready for work. We all detest having to jump from bed straight into our working clothes and out the door. Waking up earlier and having time actually to breathe before your day begins is very refreshing, let alone with a workout to get you pumped for the day’s activities.

Make use of your lunch break

If you get a meal break at work during which you usually eat, consider changing your habits so that you put that time to a better use. Have breakfast at home or eat healthy snacks throughout the day so that when the time for your lunch break comes, you can just go to the gym for those 40 to 60 minutes of free time. Not only will it tick the workout box on your to-do list, but it will also give you the energy boost you need to survive the rest of the day at the office.

Make TV time your workout time

You’re finally at home and have a little bit of time left. Will you spend it working out or watching your favorite TV show? The answer is both. You don’t have to give either up. Instead of enjoying your favorite programs from the comfort of your couch, sit up and start doing exercises like jumping jacks, lunges, dumbbell exercises and everything in between. Move your equipment next to the TV so you always have a visual reminder of what you should do when you turn on the TV.

Why Biking is a Good Way to Boost Your Overall Health

Back in the days, riding a bike was meant for kids as their way of having fun. I remember a time when all the kids in the block would come from school and get on their bikes for an evening ride around the neighborhood. Bike riding kept the kids happy and busy.

These days, as much as kids still enjoy bike riding, adults have also joined in the fun. However, what’s different now is the fact that most people have turned to cycling not just to have fun but also to keep their health in check. Cycling basically offers many more health benefits to the body than it does for your social life.

Keep reading for some reasons why you should turn to biking for the best health benefits.

  • Biking is a cardiovascular exercise – According to an expert’s opinion, most health problems can be treated with simple exercises including biking. Therefore, if you are looking for that perfect exercise that will improve your fitness and your cardiovascular function as well, then biking is the ideal thing to do.
  • Biking is good for the joints – As we advance in age, our joints get sore with time. The situation might worsen with time because the older we get the more our bodies get deprived of calcium. To a greater extent, cycling (or biking) is actually beneficial when it comes to keeping those joints strong and functional. In fact, it is one of the best exercises with no pain.
  • Biking will keep your leg muscles vigilant – When you are riding a bike, your leg muscles will be active from the beginning to the end. This will definitely keep them in shape and stronger. However, for that ultimate muscular endurance, cycle on a flat terrain. Additionally, just like it is with any other exercise, make sure that you do some stretches before and after your bike ride.
  • Biking will increase your balance with time – When riding a bike, you are advised to maintain an upright posture, right? Therefore, for you to achieve that, you must ensure that you find a good balance between your body and the bike. It is your balancing ability that will keep you from falling off. Therefore, by learning to balance on a bike, you will also be improving your overall body balance.
  • Biking is a perfect stress relieving exercise – Stress is an inevitable part of our lives, especially if you have kids at home to look after, a demanding job to keep and bills to take care of. Life at this point is not a bed of roses, so stress crawls in from time to time. And because stress does more harm to your overall health, you can kick the stress away by riding a bike after work (or whenever you find time). To make the experience worthwhile, you can invite friends or family to take up the challenge with you.

Now that you know of these amazing health benefits, your next step should be to find the best commuter bike for you and your loved ones. So, to help you with the entire shopping process, here is the complete guide to show you crucial features of a commuter bike that you should consider:

  • Mud guards – Mud guards will make your cycling smooth even in the rainy and heavily muddy seasons. Therefore, when choosing your commuter bike, go for one that comes with already installed mudguards.
  • Bike Locks – Since this is a commuter bike and you will be commuting with it for the better part of the day, you should ensure that it comes with a functional lock. This will help you keep your bike safe when you are away.
  • Hydraulic brakes – No other choice of brakes is as powerful as the hydraulic brakes. If you ride regularly, then this choice of brakes is one that will pay in the long run. The brakes are also highly function for those who love riding even when it is wet outside.
  • Larger tires – Bikes that have larger tires are designed for all types of roads – smooth, bumpy, muddy, wet, you name it. Therefore, if you are looking for a commuter bike that will serve you all year round regardless of the situation outside, then bikes with larger tires are just perfect for you.

Light – Let’s face the truth; commuting on a bike is a very tiring thing to do. So, to give you an easier time, ensure that your choice of bike is light enough for your daily commuting needs.

Tips to keep your joints healthy

Did you know that there are over 100 types of arthritis? One of the worst feelings is becoming immobile-not being able to walk by yourself or worse is being disabled. Imagine being a victim of disability due to mere negligence. A sedentary lifestyle, activity limitation, and improper diet could lead to arthritis.

It’s a misconception that arthritis is a disease of old age, it can happen to an infant of 1 year too. If the sources were to be believed, it’s estimated that by 2040, 78 million (26%) US adults ageing 18 years or older might have doctor-diagnosed arthritis.

Our tips will help you keep your joints healthy and help in arthritis pain relief:

  1. Avoid High Heels:

High heels are appealing, but they come at a cost. Experts say that a 3-inch heel causes 7 times greater stress than a 1-inch heel. Greater stress ultimately leads to excess pressure on knees, thereby increasing your chances of developing arthritis.

If you’re already an arthritis patient and are using arthritis relief products then you must ditch your high heels right away.

  1. Exercise Regularly:

The lack of proper and regular exercise can increase the risk of arthritis and related ailments. It is essential to maintain the flexibility of your body. Remain active. Ditch the lifts, take the staircase. You’re not expected to hit the gym every morning and do intensive exercising, but some basic exercise that will help you remain fit is mandatory. If you are a beginner, you can always begin with the basic Yoga for arthritis. No matter what your age is, a small exercise routine will help you in the long run. If you don’t want to wear knee braces or other products for senior citizens in your old age, start exercising today.

  1. Proper Nutrition:

A poor diet is one of the main causes of arthritis. People are choosing junk food, drive-through over salad and healthy home-cooked food. Not just arthritis, a poor diet can lead to many other fatal ailments. The junk that we eat contains saturated fats that are very bad for your body. Science has proved that saturated fat can increase your bad cholesterol and increase the chances of heart diseases. Add colour to your diet, eat green vegetables as well as a lot of fruits to maintain good health and weight. If you don’t want to be dependent on arthritis relief products in the future, then make sure you are eating the right food.

  1. Maintain Ideal Weight:

By maintaining an ideal weight, you won’t just look prettier, but will also save yourself from depending on those arthritis relief products. You don’t have to go skinny, but make sure that your BMI is on point. If you want to keep your joints healthy, keep a tab of your weight. A research shows that losing around 5 kgs can positively impact your joints’ health and reduce the risk of arthritis by 50%.

While these tips won’t instantly provide arthritis pain relief, using these tips to transform your lifestyle will benefit you in the long run. Begin with walking and if you think you can’t do these things alone, get a buddy or find a group of health enthusiasts and you won’t find yourself struggling. You will rather enjoy the transformation. Don’t wait until you become a victim of arthritis and have to depend on arthritis relief products.

Working Out with a Pup in Tow

There are countless benefits of exercising with your pet! If you’re a dog owner, you’ve hit the jackpot when it comes to staying active. And even if you’re not, you can borrow a pup (and get paid!) via Rover.com, as a dog sitter or dog walker.

Be Happier

How many times have you worked out and had your mind on something else?

Dogs are truly present wherever they are, whatever they’re doing. They have a lot to teach us about opening up to the wonder of life. That’s probably why dog owners live happier, longer lives.

Working out with a dog will put a pep in your step, and give you something to truly look forward to.

Stick With It

When your dog picks up her leash and walks to the door, it’s a great motivator to get yourself out the door…even when you’d rather sit around watching Netflix. Knowing that your four-legged friend is depending on the exercise makes it easier than ever to get outdoors. You need to know that there are health benefits of having a dog and that your best friend can help you live a longer and healthier life!

Enjoy Nature

Ever try explaining the concept of a treadmill to a dog? He simply wouldn’t get the idea of running in place. Why wouldn’t he venture into the great outdoors?

Working out with a dog will help you get outside more often, and pay attention to everything you see and hear. The deep sense of peace that you’ll feel has the potential to be life-changing.

Build a Bond

Finding time to play with your dog, go for a run, or take a long hike will bring you closer than ever before. Dogs love adventure, and there’s no better way to forge a connection with your pet than to spend time exercising. For your dog, it’s not about the calories burned or muscles toned: It’s a chance to spend time with you and have fun. Even if the pup is borrowed, building a bond will always be valuable!

Change Your Life

Instead of a sedentary life with bits of exercise here and there, your active lifestyle will change the way you think. You’ll be more playful, connected, and comfortable with your body. Your dog’s not judging you for whether you’re “good enough” or some other external measure of self-worth: She loves you for you, and wants to spend time with you because you’re great. It’s hard to spend time doubting yourself with puppy-love eyes pointed in your direction!

You didn’t know all that could happen just from working out, did you? You’ll learn all that and more when you start working out with a pup in tow!

Written by Nat Smith, Rover.com community member. Rover is the nation’s largest network of 5-star pet sitters and dog walkers.

Is it Better to Exercise on an Empty Stomach?

Whether to exercise on an empty stomach or not is still a debatable subject. While some people think it is the best way to lower the body fat ratio, others think it is a strain on the body and could have an ill effect. For instance, a bodybuilder who takes acheter Proviron 25mg in an effort to increase the muscle mass will not say yes to doing workouts on an empty stomach. So, what is the best way forward? Let us see what various research says.

What science says about working out on an empty stomach

According to Professor Darren Willoughby, a renowned researcher on fitness, exercising on an empty stomach will not lead more weight loss. He refers to the journal of science and medicine in sports which says that people burn the same amount of calories whether they exercise on a full or empty stomach. This is a great heartbreak to the thousands of women who believe that workouts on an empty stomach are more effective.

However, scientific research continues to show some benefits of training on an empty stomach. It shows that there are more increases in the cardio capability, especially in workout amateurs. This is mostly seen when they exercise in the morning before eating anything. The effect is both on ladies and men alike.

Further, cyclists have something to smile about, since they improve on strength and power while at the same time maintaining great performance when they train hungry. This is according to the Journal of Strength and Conditioning Research.

Another effect of workouts when you are hungry is that the body’s metabolism will go lower than usual as it tries to adjust to this situation. Now that the body is tapping energy from the fat stores, metabolism reacts to that and decreases automatically.

What happens when you train on a full stomach

If you decide to eat before workouts, this is what happens. Some blood will be busy taking care of the digestive system while the rest goes to handle the muscles.  According to scientific research, the muscles will not have enough oxygen to perform well. Therefore, oxidation will not happen effectively, and it will lower the chances of burning more fat.

Additionally, the muscles will feel fatigued faster due to lack of oxygen, and this will automatically lower your performance within a certain percentage. Of course, no one wants to compromise their work out capabilities, especially athletes.

So, is it better to exercise on an empty stomach?

As much as this is debatable, the above observations show that working out on an empty stomach has its drawbacks. However, doing the same on a full stomach is not good either. So, for the best practice, You need to eat some food an hour before you hit the beach for power running, a morning gym session, or your after-work workout.

More so, the intense workouts like power lifting will require enough proteins to aid the muscles, as well as carbs to energize the body effectively.

How to Lose Weight as an Adult

As adults, we age and losing weight becomes harder with each painful year that passes by. We can look back to our youth and remember a time when losing a few pounds meant going for a run a couple times a week without changing anything else about diet or training intensity.

Now, losing those extra pounds becomes more burdensome than ever. In fact, you have sweated and run and dieted and lifted weights and the pounds STILL aren’t coming off. Having a difficult time losing weight? Try these lesser known methods for weight loss to see if you get better results.

1) Lower your Cortisol and Stress

Stress is a killer for adults: literally. It can cause excess belly fat and can cause a loss of years on overall life expectancy. To lower cortisol and effectively lower stress, try this:

  • Take vitamin C
  • Take choline
  • Sleep more
  • Weight train more intensely but less frequenty
  • Drink less caffeiene
  • Breathe deeper and slower
  • Slow down in life
  • Listen to your body

Implementing these techniques should help your stress levels to stabilize and might help you shed a few pounds around the waist that you previously were unable to tackle.

2) Diet and Nutrition

Diet is usually included in a list of ways to lose weight, but as an adult, more advanced strategies have to be taken to effectively shed the pounds. Not only does proper nutrition have to be in play, but macro nutrient usage to balance hormones (once again) is also vital. Carbs are needed when leptin gets to low and can also be necessary to control cortisol. Also, healthy fats are needed for proper testosterone and estrogen balance while protein is utilized to keep you feeling full and satiated.

If you want to try an impressive weight loss diet, then you need to begin counting your calories. Count them for a few days to make sure you understand how to track everything, where your basal metabolic rate is, and how to properly handle portion control.

3) Sleep More

This one is linked to cortisol again to lower stress, but there are many more benefits to sleeping more. Of course, the main benefit is to feel refreshed and awake for the day. But others include:

  • having energy for exercise
  • re-balancing testosterone and estrogen
  • re-generating growth hormone
  • lowering cortisol
  • keeping mental focus sharp

If you implement more sleep in your life, not only will your social life and fitness life be enriched, but you will also have a better sense of well-being and a much greater chance of living longer in life.

Hopefully these tips have been beneficial for you to lose weight as an adult. Adults can no longer get by as the youth do simply by increasing their physical fitness activity: there are other factors at play such as sleep and rest, weight training, proper nutrition, supplements, and hormones.

Try out some of the techniques listed above to see if you can shed some extra pounds around the midsection and leave your comments here for us to discuss and debate. Happy weight loss!

Sure Fire Tips on How To Lose Fat Face As A Man

Fats are found in different parts of the body, including your face. Although they have distinct roles that they need to play, many people loathe them. Accumulation of fat beyond certain limits poses health risks. It causes overweight, heart-related complications among many other hazards. If fat happens to accumulate on your face, your facial appearance will definitely change, and you may not like your new look. The good news is that you can get rid of excess fat from your face. Here are the most efficient methods that men can use to lose face fat and restore your original appearance.

Burn the calories
Lose Fat apples and calories

Health research shows that calories are the primary source of overweight and obesity. When left unattended, they can accumulate to dangerous levels, and some of the fat will be deposited on the face. With each calorie that you burn, you will be cutting several pounds of fat.

According to the U.S Department of Agriculture, a man needs between 2000 and 3000 calories in a day to maintain a healthy body weight. For you to lose the weight, you may have to lower the intake of calories or burn the existing ones. Being active throughout the day is another easy method of burning the calories.

Physical fitness

Lose Fat woman with six pack abs

A weight loss program will be considered incomplete if it does not include physical exercises. The fat that has accumulated on your face can disappear if you decide to be active in physical activities. Some fitness programs are designed to make the whole body lose fat while others are particular to the facial fat.
The face-specific exercises are simple to perform, and you can do them anywhere, even at your workplace. Some of the fitness exercises that you can do include:

-Chewing gum: Set a schedule to chew some gum after every meal. Try to do so till your jaw starts aching. With time, you will notice changes on your face.

-Performing cheek lift; Most of the fat on the face are deposited around the cheeks. Cheek lift exercise is meant to activate the cheeks and make them burn these fats. Using the corners of your mouth, raise the cheeks towards your eyes and make it appear like an awkward smile. Hold the cheek in this position for at least ten seconds and repeat the procedure.

Watch what you eat

Lose Fat with vegetables

What you eat will have a direct impact on your weight loss program and the subsequent reduction of fat on your face. First off, focus on eating a balanced diet on a daily basis. This diet contains all the major nutrients that can leave a significant impact on your body and face. It should include proteins, fruits, vegetables and healthy carbohydrates. Regulate the amount of salt and sugar in the food.

When it comes to drinks, studies have revealed that water plays a major role in the weight loss process. Drink more water a day. You don’t have to feel thirsty for you to take water. it is also advisable to ditch calorie-rich drinks as well as the sugary ones.

Using cream of wheat and oatmeal

Lose Fat eat healthy foods

The weight loss program starts in the morning with a healthy breakfast. Most of the people prefer to have either oatmeal or cream of wheat during breakfast. Currently, there is a fierce debate on the cream of wheat vs oatmeal for weight loss. Both of them are a warm and healthy breakfast meal. Choosing one meal over the other can be a daunting task, especially when we consider that they are low in calories. To come to a conclusive decision, you need to analyze detailed features of the meal and compare them with your goals and preferences.

-The filling capability: Oatmeal has more filling abilities, and you would feel satisfied after eating low quantities. By doing so, you will not feel hungry throughout the day, and this will help you to achieve your weight loss goal.

Protein content; The quantity of protein can also determine the filling capacity of the food. Food that is rich in protein content are harder to digest so it takes the body several hours to absorb it fully, thus, making you crave less. A cup of oatmeal contains 5.9g of protein, making it better than cream of wheat which has 3.9g.

Fiber content: Foods rich in fiber are more efficient in promoting weight loss. A serving of oatmeal contains 4 grams of fiber while that of cream of cheat contains 1.3 grams.

By looking at these factors, oatmeal seems to be more effective especially when it comes to losing weight and helping guys lose face fat.

Lose Fat Hector Gordon guest author bioHector is the founder of NightmareWorkout, where he and his associates blog with so many years of professional experience in the fitness world. He’s glad to share all his knowledge to help you if you just don’t know what to do and when or where to start your road to fitness to being physically healthy. He’ll even do some research to your questions if required. Problems – Solved!

12 easy Weight loss hacks for extremely busy people

Diet plans and hours at gym may not sound tempting to people with extremely busy routine.  It can be tough for people to manage between work hours and time spent on exercise or at gym. But of course health is important and one must not neglect himself in busy schedule.

There are hacks that can manage between your weight loss goal and your tough routine effectively.

Follow these easy things in your life and get your journey started towards fitness and weight loss.

  1. Love yourself first

For healthy and fit life first you need a motivation to start and there is no great motivation than loving yourself. Loving yourself does not cost you any energy or time or money. You can start it now without worrying for anything. All you need for this is you and a lot of love ☺

  1. Find yourself a support

After you are motivated enough now it is time for some real entry. Involve someone else in your plan. Tell your spouse, friends or colleagues that you are going to work on your health and fitness. This will not only keep your motivation level on track but they will provide you moral and physical support for this. For example they will not offer you anything to eat in between schedules as they will know that you are on diet. And they will encourage you by telling you that you are doing really well.

  1. Don’t label your food

Don’t label your food as bad, junk or good food. Just try a mix of it every day with different combinations. Staying only on veggies or boiled food is not encouraged. Eat everything but eat it in limit. You can eat chocolate or your favorite fries sometimes. Just be normal about your food.

  1. Chew well

What you eat, chew it well. Chewing for long give signals to your brain about fullness. Don’t talk or divert your attention towards other things. Staying focused on eating will make your brain realize that you have eaten quiet well. Distractions don’t let your brain calculate about how much you have eaten and you end up eating more than usual.

  1. Hunger check is must

Before eating anything ask yourself a question “are you really hungry”?

Eat only when you feel appetite. This will not only help you in maintaining your fitness and weight but it will also improve your stomach functions and overall health.

  1. Don’t go for temptations

Eat only on time. Even if you are too busy don’t eat irregularly. This can boost your weight gain a lot. Try to eat on regular intervals. Say no to temptations or irregular cravings.

  1. Switch your normal water to detox water

We all know the famous detox water recipe. You can keep a bottle of detox water with you and instead of drinking normal water you can switch to detox water.

  1. Don’t pick leftovers

Never ever pick leftover food even if it is only one bite. It will engage your stomach in digestion process again and your body and metabolism will not get enough rest.

  1. Set realistic goals

Always set realistic goals especially when you are not involving yourself in gym or other time consuming exercises. Obviously you can’t lose 50kgs just by not doing exercise or following diet plans. Try to be realistic as this will keep you motivation level up. Unrealistic goals can break your motivation and you may get dishearten after not achieving your set goal.

  1. Eat healthy versions of your favorite food

You want to eat something but also want an effective weight loss, than transform your food in healthy version. Instead of eating fries you can eat baked potato or no oil fried chips. This will satisfy your appetite without creating burden on your calorie burnout routine.

  1. Keep your lunch box with you

Rather than buying food from outside keep your lunch box with you. This will stop you from buying food that can be real threat to calories control routine. In your lunch box you will pack healthy food and obviously this will encourage healthy eating during tough routines.

  1. Make a cheat sheet

Staying loyal with yourself is important. Make a cheat sheet for you so that you can know how and why you cheated your appetite routine. You can work on points to increase your motivation once again and you can drag out temptations and reasons that may boost your cheating intentions.

AUTHOR BIO

ABOUT Andrew Patrick

andrew patrick guest author biographyAndrew Patrick is a freelance writer and editor.  He loves to read and write articles related to health and lifestyle, and has a passion for technology as well.  He holds a Masters degree in Computer Science from the University of Karachi. You can connect him on LinkedIn