Tips for Planning a Successful Fitness Regime

There are several reasons why you might be seeking a fitness regime that lets nothing fall through the cracks. Perhaps you’re running a marathon for charity, you’ve set yourself ‘body goals’, or you’re simply looking to encourage more strength, energy, and vitality in your life. Fitness regimes are so successful because they make exercise and training the norm. It’s a routine that you follow daily, weekly and monthly towards an end goal. The perfect fitness regime will leave nothing to chance and will consider all aspects of life in your quest for healthy living. Below are some top tips for planning that complete fitness schedule that’ll be most efficient in getting you where you want to be.

Start With Your Goals

A fitness regime is all well and good, but parachuting it into your work-life schedule will be ineffective if you don’t have some core values and goals that are inspiring your healthy change in lifestyle. Goal visualization is what drags athletes out of bed at 4 am for pre-breakfast runs. It’s what will get you into the gym after a long and stressful day at work after which all you feel like doing is vegetating on the couch. Be mindful of what’s inspiring you so that you’re able to revisit those aims when your motivation is particularly low.

The wonderful thing about setting an overarching goal is that you’ll be able to track your progress towards it using smaller goals. If you want to complete a local triathlon within a certain timeframe, you’ll be able to plan your swims, cycles, and runs, noting your gradual improvements along the way. If you’re simply looking to shed a few pounds, jumping on the scales every week or documenting your body as it changes can be extremely motivational, and help you strive towards your goal.

It’s a Mentality Thing

Goals and objectives aside, your everyday mentality is the key to planning and executing a successful fitness regime. Goals certainly motivate and guide you, but you’ll only be able to plan a fitness regime that works for you with a mentality that is both excitedly ambitious and cautiously aware of your limitations. Ambitious in that you’re not easy on yourself. Exercise should, after all, be testing yet cautious because overtasking yourself can lead to health problems and self-criticism when you inevitably fail to fulfill your plan.

With this in mind, exercise a good deal of self-love and respect when constructing whatever unique and exciting regime you think will take you from A to B seamlessly. Don’t plot unfeasible exercises into busy sections of your life, and don’t let your regime consume you in a way that’ll have you missing out on family time, drinks with friends or even that understated yet incredibly important rest period that’s as valuable as exercise in a well-constructed regime.

Research and Ask for Help

A fitness regime is set apart from simply planning on doing more exercise because it’s a logically thought-through structure of workouts and sessions that target muscle groups and bodily systems in such a way as to maximize the efficiency of your progress. Whether you’re at home in the gym or you’re a complete novice when it comes to weight machines, having a solid grounding in the theory of exercise will prevent you from making errors that will at best limit your progress and at worst cause you a serious muscular injury that will disrupt your best-laid fitness plans.

There are two main ways to access this information: through research in books, blogs, magazines and fitness websites, and through asking a professional in your local fitness facilities. Even asking a fellow gym-goer for a tip here and there can be illuminating and can help you make friends in your regular place of worship to the iron-pumping gods. When it comes to extra assistance, you won’t go far wrong by utilizing the knowledge and tailored approach of the likes of Transform Personal Training specialists, who’ll put you through your paces in a regime custom-fitted to your abilities and aims. They’ll make the planning simpler for you so that when you’re confident, you’ll be able to go it alone.

Don’t Forget Nutrition

Alongside any fitness schedule should be an awareness of what fuel you’re putting into your body. This needn’t be such a structured plan, unless, of course, you’d like to change your nutritional lifestyle as you change your exercise habits. However, it should take into account the profound link between fitness and diet; muscle growth and protein consumption; carbohydrate loading and aerobic energy. Your regime may require a little tinkering to your shopping basket or your fostering of a whole new culinary culture. It’s really up to you, and what nutritional tips you choose to follow.

Most exercise will change the structure of your muscles, subtly tearing them in order make them bigger, or repeatedly training them to change their constitution. Protein is the magic ingredient that speeds this process along, and you should consider upping your protein intake through dietary changes as well as the ubiquitous protein shake, which gives you easy high doses of protein at the conclusion of a workout. This is not to mention a host of more nuanced tips that you’re free to research and act on depending on your fitness aims.

Keep it Interesting

Routines elicit sighs and groans because they can so quickly become humdrum and boring due to their repetitive and unvaried nature. A fitness regime should operate with the flexibility to avoid boring dead-ends that are so uninspiring as to kill the spirit of motivation inside you. Be creative and vary your day’s exercise plans. Fitness training is laborious enough as it is, so be wary of the effect of planning a regime that’ll inspire boredom after a few weeks.

It’s for this reason that personal trainers, fitness gurus, and experienced athletes will regularly run off two separate plans. One plan which generalizes a weekly set of tasks (swim, run, or gym), and another that is week-specific, and expands on those tasks with unique and ever-changing ideas. A monthly swim in a lake or the sea, for instance, makes a much-appreciated break from plowing the same old lanes at your local pool. In the same sense, running in different environments, driving out of town to discover a new exploratory route is rewarding in the sense that you’re experiencing newness as you fulfill your exercise plan’s criteria - two birds, one stone.

Accept Inevitable Disruptions

The best-laid plans can go awry through the hustle and bustle of life’s challenges, and disruptions of myriad forms should be seen as an inevitability that you can’t plan for, but you’ll nonetheless be able to work through in your own time. Sometimes you’ll miss a morning session because you’ve been out at a wedding the previous evening, or you’ll be called into an all-hands-on-deck family situation that demands your full attention. When life presents you with these setbacks, take them in your stride. You’ll be able to get back up to speed with your regime when you’ve got the time.

It isn’t to say that you should begin to give yourself soft excuses not to follow through on your regime. Your willpower should prevent you from taking time off when it’s not needed. The trick to keep your fitness progress ticking over is to have some home-based routines (and maybe some equipment) so that if you’re not able to make it out of the house, you’ll still be able to get some form of workout under your belt to keep you on the path to your goal.

Reevaluate When You Reach Your Goal

If you’ve researched a fully-fledged routine, performing it regularly and diligently for a set number of weeks, you’ll arrive at your goal at some point. It might be that you’ve trained to the point of running a sub-3 hour marathon. It could be that you’ve achieved the muscle tone of your dreams for your beach vacation. Or you’ve got yourself in a position where you’re a valuable asset to a local sports team. Whatever your goal is, once you reach it you may in some way feel that your routine has become redundant.

It may well have; it depends on the longevity of your fitness project. But after some well-deserved celebration and a firm slap on the back in pride, you’ll have time to reevaluate when you want from your fitness life and especially the question of whether you’d like to cease your regime. Do you want to plateau on the same routine, or aim for new heights with a new advanced regime? Individual circumstances will dictate the decisions you make with regards to what your future exercise schedule will look like. In any case, setting new goals, whether they are connected to exercise or not, will fill that space left by your fitness regime, that’s taken you on your journey to fulfillment.

Planning a fitness regime is perhaps the most important step to achieving lofty exercise-related goals. It is motivational and inspirational; it’ll become the backbone of your lifestyle, melding with your day-to-day life in a way that becomes little more than routine. Follow these tips for successful regime planning so that you’re well-placed to achieve any fitness goal you set yourself, whether it be modest or ambitious.

4 Benefits of Walking with Your Spouse

Going for a walk each and every day may not sound like a very profound thing to do. Of course, it sounds healthy and sounds kind of fun to unwind after a long day of stressful work, but a common 30 minute walk does not necessarily get the health hype it deserves.

In fact, taking just a 30 minute walk each day or evening with your spouse (alone if necessary of course), can be drastic for overall health and improvement in the long scheme of things. Regular walks can reduce the risk of disease, lower blood sugar, lower cortisol, promote active muscle recovery, burn fat and calories, etc...in addition, a nice evening walk with your spouse can also be a relaxing blast!

With that said, there are some profound benefits of taking that walk each evening with your spouse, and here are some of them:

1. You will lose weight

It may seem extremely obvious to anyone reading, but activity burns calories over a sustained period of time. Walking is no exception: a 30-60 minute walk can burn anywhere from 100 - 400 calories and raise the heart beats per minute enough to get some fat burning exercise in. Of course, cardiovascular benefits are not as great as running, but calories are burnt nonetheless and therefore fat can be lost over time.

2. Your relationship will improve

If you have a spouse to assist with walking each night, not only will the health benefits multiply, but also the relationship goals will grow and strengthen as a whole. A long walk gives time to wind down the day and recap it with your spouse. In addition, the shared activity can bring bonding time and a sense of closeness while reducing stress for both parties at the same time. Walk with your spouse to build your relationship as much as your health.

3. Your mood will get better

Walking can help to burn fat, burn calories, and get you and your spouse on the same page; but did you know that it will also help to improve your mood? A daily walk can release endorphins that give the feel-good feelings and help to relax the nervous system all at the same time. You may find that walking together as a team or a couple will help to express feelings verbally that were not necessarily communicated prior and therefore relieve the pressure and stress that has accumulated throughout the day.

4. Your chances of diabetes will be decreased

Walking is great for losing weight, for lowering stress, and for getting closer as a couple. But as you walk and talk together on a nightly basis, your risk of diabetes will also decrease. This is a two-fold system: not only will you maintain the weight by not putting any additional pounds on (assuming a consistent and reasonable diet, of course!), but you will also get the blood circulating and bring down the blood sugar a few points at the same time. So, take that walk after dinner each night to get the blood sugar in check and at healthy levels.

Conclusion

Evening, morning, or daily walks with your spouse can be fun, relaxing, and healthy all at the same time. Taking walks together at a regular interval and frequency can do many things as listed above such as: burn calories and fat, improve the relationship, improve both partners moods, and lower the chances of developing diabetes. A 30-60 minute walk each and every day is a drastic improvement for continuing a preventative health program and will bring out the healthiest side of you both in the long-term.

Have some comments or suggestions to share with the community? Maybe you have some of your own ideas on how you can have fun and stay healthy at the same time while enjoying it with your spouse: it does not necessarily have to be taking walks! Leave your comments below and we will discuss right away.

Practical Ways to Live Pain-Free

Are you sick and tired of living in pain each and every day? Or, maybe you are pain free but live a strenuous lifestyle of physical activity and work and you are dreading the day when pain may keep you down. That is the mindset of looking down the road years from now and visualizing what life may look like given your current lifestyle of activity.

Your body is yours and you have one chance to take care of it. What you put into it and how what you expect out of it will determine how it reacts and treats you years from now. How you treat your body today will mix with what your genetics determine and then tell you how you will live years from now; so, it is important to treat your body with the utmost respect!

With all of that said, there are some practical ways that you can adopt today to help you live a pain free lifestyle both now and also in the future. These techniques will play a large role in how you treat your body and how it treats you years from now: so, listen up.

1. Life heavy weights once in a while

Although you do not always want to put maximum strain on your body and of course overloading your body is the wrong approach on a consistent basis, you do want to lift heavy weights a couple times a week. Lifting heavy things allows nerve stimulation that helps the muscles to grow in strength. More nerve and muscle stimulation equals more body growth and regeneration.

2. Get your heart rate up on a regular basis

In addition to lifting heavy objects or weights a couple times a week, it is also important to challenge the heart rate an a frequent basis. That does not mean to max out your heart rate and cause overload, it means to get it up (above 130 beats per minutes, but not over 160 beats per minute) regularly to enjoy the benefits of improve circulation, burning fat, and improving cardiovascular health: get the heart pumping!

3. Eat your fruits and veggies (especially greens)

Eating too much is a bad thing for our bodies and can cause weight gain and ultimately destroy the joints. However, eating lots of fruits and vegetables provides a ton of micro-nutrients (vitamins and minerals) compared to the caloric intake and also provides a lot of fiber to give that full feeling. In addition, both fruits and veggies help the body recover from inflammation and heal it over time as compared to other foods...so these are the best types of things to consume in large quantities on a daily basis.

4. Move, move, and then move some more every day

Although I have already discussed lifting heavy weights and getting the heart rate up and above 130 beats per minute on a frequent basis, it is also important to simply move as much as possible on a daily basis. Get physical activity through working, playing, cleaning the house, chasing the kids, and etc...keeping the body moving in different directions allows balance and avoiding of putting the strain on one area of the body for too long (such as the lower back while sitting in a slouched position all day): so move it!

Conclusion

You have one chance to take care of your body during your life and it is important to treat it with respect. What you put into your body and what you expect out of it largely depends on your lifestyle today. If you take the time to take care of your body and use these tips that are practical, you will have an excellent chance at living a pain-free life and minimizing any pain that may already be pre-existing.

Have some suggestions, additions, or things to say in general about these ways to live pain-free? Think something else is more practical and worth the time to talk about? Leave your comments below and we will get to discussing immediately.

7 Quick Weight Loss Tips to Enhance your Diet and Burn Fat from Stores

How to lose weight? This is the most common question among adults and youngsters today. But, ‘How to lose weight fast’ seems to be more serious than the former one.

It’s because we all apparently do not make time for the really needed things but only find time to do what we wish to. Even though losing weight quickly is one of the prior things in those who want to achieve it, we practically do not put into reality due to many physical and psychological factors.

How is it so unbeatable that everybody wants to look good and become lean but none seem to achieve it. Most of us couldn’t even cross the second step of the regimen despite following effective weight loss tips.

It might be due to several reasons. Even if we are sincere enough in putting our efforts to following diet practices, we may not succeed in shedding the fat just because of the false way of eating and practising.

Is it Really Possible to Lose Weight Fast?

Yes, it is possible to lose weight, how much ever you want to drop to. It is possible to lose weight fast in whichever quickest possible time you wish to. It is even possible to lose weight quickly without any bad effects on the body. It is really possible to lose weight without going for any artificial fat burning methods. And this is not an ideal case, FYI.

These are the aspects that can affect your body’s healthy weight

  1. Food Choices
  2. Time for Workouts
  3. Timeline of Diet
  4. Sleep Patterns

If you want to get a control over your happiness, you have got to regulate emotions. The same way, if you want to control the weight in your body, you have got to regulate the above aspects positively.

There is the last one, the fifth factor, “How well do you involve into your day” is the most important aspect of anyone’s physical life.

Assume yourself being on a normal day schedule, you had an emotional disturbance. Inevitably, your body functions do not seem to support you in every way.

This impact has a physical touch to it. We may be in different moods and most of the negative/sad emotions; all these will be reflecting on our hormone mechanisms and brain functioning. Therefore, a rear attack on the moods and being strong must be implemented if you’d want to see a healthier body.

What is it for a Quick Weight Loss Program?

We can do wonders with a healthy body, not a gymnastic body, nor a muscular body, just a healthy body is enough to show tremendous physical strength. It is so possible for humans to relish the physicality if the proper living style is adopted. We have got a plenty good number of ideas and weight loss tips that turn your body into such a strengthened state that we haven’t even dreamt of.

These are 7 weight loss tips that quickly enhance your body condition and melt fat from stores within no time.

7 Quick Weight Loss Tips

  1. What to Eliminate?

The first key to shed your pounds is to find where it all started. The way the body acquires fat is by retaining unwanted stuff(such as saturated fatty acids, cholesterol, excess calories that remain unburnt) in the tissues and upon the bone and muscle.

So, eliminate every food from your day-to-day eating list to quicken the metabolism. These foods must never be eaten if you want to lose weight in a week’s time.

  • Junk and Processed foods
  • Fast foods and Pastries
  • Trans fatty foods
  • Sugary foods
  • Deep-fried foods
  • Alcohol
  1. Adding Weight Loss Foods and Beverages to Diet

The next step is to grow the knowledge of which food helps your goal. More than any of the weight loss tips, we just have to learn what to eat and what not to. This will be enough for us to reach a place where you can manage with least foods and avoid cravings.

Many foods made out of natural ingredients and simple recipes will work as fat burning foods with regular intake. These are some of them:

  • Herbal Foods
  • Green leafy vegetables
  • Beans, legumes, and sprouts
  • Cucumbers and Family(Cucurbitaceae)
  • Apples
  • Almonds and Whole nuts
  • Herbal Oils(Olive and coconut oils)
  • Herbal Teas like Green tea, black tea, etc.
  • Chia seeds
  1. Workouts

Start a workout plan immediately. One needs not be fatty/obese to start exercising. If you have a sedentary lifestyle, there’s no other way but to join a gym immediately. Because our body needs to be run like a machine that uses energy as its fuel. Only when the fuel is burnt, the machine runs. So to have a healthy body and regulated condition of it, we must shunt it with a considerable amount of workout.

There are usually no particular exercises suggestible for weight loss. It is because we can reduce fat in the body with any exercise as it is the main job of physical workout. Make a 30-minute schedule of exercise and follow it until you can achieve the target. Once you reach the weight you wanted, you can reduce it to a decent workout of 5 to 15 minutes.

  1. Weight Loss Supplements

It is all fine with the beverages and foods that you want to eat to enrich your weight loss diet. But what matters the most is our awareness of how every food impacts the mechanism. So the important weight loss tips are not about weight loss food list, nor about the exercises, but the smarter ways of following them to achieve it.

Major Supplements that support weight loss are:

  • Low-fat contents
  • Calories in a limited amount, but not to the least
  • Nutrient-rich foods(Fruitful fibres, vitamins, proteins)
  • Lean protein
  1. See to your Sleep

The main part which is ignored by many is the sleep patterns they undergo. Dietitians suggest sleep is one significant factor which has a unique place in all the weight loss tips that they offer.

Eating well and sleeping well keeps us on track in mobilizing the fats and glucose of the body which ensures perfect health.

Bad sleep patterns may cause hormonal imbalance too. This is a huge undercurrent problem for many adults and youngsters. This is why people couldn’t achieve the goals of weight loss regimens and finally remain to be obese.

10 Best Muscle Building Tips for Men

In today’s generation, looking good has become a primary need for most of the men and women. This is why most of them visit gyms and do regular workouts to stay in shape and look better. While regular exercise and gym sessions help you get the perfect shape that you want, there are other tips as well what help you build muscles and stay in shape.

 If you want to know about those tips that will help you gain muscles, worry not. Here are 10 best muscle building tips for men:

Use free weights instead of machines in gym

Most of the machines and equipment present in a gym provide assistance to balance the weight that you work on. This is why most of the core muscles don’t work as required, which leads to the process of muscle growth longer than expected. It’s because of this; men are suggested to use free weights that can help you gain muscles faster.

Focus on compound exercises

Isolation exercises can sometimes result in unbalanced physique, which can lead to favoring some parts of the body. This is why compound exercises, like bench press, squats, deadlifts, and others should be focused on if you’re trying to gain muscles quickly.

Focus on the large muscle groups

Working out the larger muscle groups of your body helps your body releases faster muscle building and fat burning hormones. These hormones act as a catalyst for the muscle building process in the body and also they help build the smaller muscle groups present in a man’s body.

Have a proper plan

This is probably where most of the people fail. Most men think that just exercising will help them build muscles, which is not the case. To gain proper muscles in proper time, you need to have a good plan that focuses on muscle growth. Make sure you follow the plan to get the desired muscle growth.

Increase the weight regularly

Muscle growth happens only when you push your body by increasing the weight regularly. If you lift the same weight over a course of time, your body will not get stronger and the chances of getting a good body with muscles tanned with lovemelanotan will get slim. This is why you should increase the weights regularly.

Learn the correct way to exercise

While there are chances that you might be tempted to try out different things with the weights and the machines, it’s recommended that you stick to the basic mode of exercise. This is because, the right form of exercise helps you in focusing on specific parts of the body, which in turn helps you gain proper muscles.

Rest and recover

In order to get bigger and stronger, your muscles need to recover and repair. Remember, muscles grow faster when you rest, not when you workout. This is why you need to make sure that you don’t exercise every day and take rest in between days.

Eat right

This is probably the most important thing that you need to focus on. In addition to the exercises, diet is very important to build the muscles. You need to focus on consuming protein-rich food and stay away from food containing fats.

Warm up

Warming up through strength exercises before strength training is very effective in helping you gain muscles. This is why it’s recommended that you should warm up with strength training.

Stay away from harmful substances

To have the best results and get the proper muscles, you need to stay away from harmful substances. You must stay away from smoking, drinking, and adopt a healthy lifestyle to get desired results.

4 Challenging Ways to Exercise Without Joining a Gym

After letting your fitness slip a bit and spending too much time on the couch, you are more than ready to get into a regular exercise routine and get back into shape.

While you don’t really mind working out — in fact, on many days you truly enjoy it — you do mind exercising at a big and noisy gym. From pushy salespeople who want you to purchase pricey memberships to having to wait in line to use the equipment, you would rather exercise pretty much anywhere else.

Sound familiar? Good news, intrepid fitness enthusiast — there are plenty of ways to do challenging fitness routines from the comfort of your own home. For example, check out the following ideas that you can do at any time and without paying a dime for membership:

Watch Fitness Videos Online

The internet is a gold mine of at-home fitness routine ideas. For example, if you search “at home workout” on YouTube you will have over 11 million (yes, million!) videos from which to choose. In order to watch these videos on your larger TV screen, you can use your smartphone’s assistance. If you have an iPhone 8 Plus, you can use its AirPlay feature to play the videos you find online and also on social media platforms on a larger screen. Spend some time browsing through a couple dozen of the videos or so to choose a couple that you want to try, and transform your living room into your own personal gym.

Try an At-home Boot Camp Workout

Boot Camp workouts have grown in popularity in recent years. If you want to give this type of exercise routine a try, you can definitely do so at home with the help of a few pieces of furniture. Strive to do each exercise for one minute and/or about 20 repetitions. For instance, start by marching in place for 60 seconds and then hold a plank position before moving onto “couch step-ups” where you put your right leg on your sofa and then bringing your left leg up to meet the right leg. Next, do push-ups — either traditional ones or while standing against a wall — and then use a chair to do some counterbalance squats. You can either follow the 10-minute routine suggested by UHC.com or create your own; strive to do the routine a couple of times a day for best results.

Invest in Some Exercise Equipment

Another great way to bring the gym workouts home is to spring for some workout equipment. To make it as budget-friendly as possible, check local secondhand sports stores like Play It Again Sports for a gently used elliptical or exercise bike or spend a few bucks for a jump rope and a stability ball. If you have room in your family room, you can get in your workout while watching your fave TV show or you can jump up and get in some reps with free weights during commercial breaks.

Harness the Power of the Staircase

If you have a two-story home, you can create an energizing routine by walking briskly or jogging up and down the stairs. Start out with a small number of repetitions and work at upping the number of times you go up and down. Be sure to wear athletic shoes with non-slip soles like those sold at Zappos. Also, be mindful of pets that might want to try to work out with you. Once you reach the top of the stairs you can jog to your bedroom and then back. When you are at the bottom do a lap or two around your first floor before heading back up.

There are so many ways to exercise at home, you will wonder why you ever thought about joining a gym. In addition to saving serious gym membership money, there are so many fitness routines online and workouts to create and try, you are sure to reach your fitness goals without ever leaving home.

The 5 Elements to Successful Weight Loss

Losing weight can be a daunting task: in fact, just the thought of cutting calories and going hungry for an extended part of time can tend to freak people out. That said, many people turn to short-term solutions and forget about the essentials to help them lose weight and obtain their goals over a period of time.

There are some building blocks that everyone should know in order to take the pounds off and keep them off; but they take hard work and discipline. One must understand the elements to weight loss in order to truly live a balanced lifestyle and maintain a healthy one at the same time.

With that, I present the five elements to successful weight loss that you must know.

1. Exercise

Most people understand this one in regard to shedding weight. In fact, when all other elements of weight loss are ignored, people tend to try to overcompensate with exercise: which can cause exhaustion and injury when pushed too hard for a period of time. However, exercise still is very important to expel more calories on a daily basis (in combination with resting metabolic rate) then what is taken into the body. Get enough exercise each day to put yourself in a caloric deficit and reap the benefits of losing weight.

2. Diet

Although these elements are all necessary for disciplined weight loss and to get truly shredded, if there was one that was more important than the others, diet may be that specific topic. Diet is so important because if too many calories are taken in when compared to how many are used in the body during a given day, not much else will matter because weight WILL be gained as opposed to lost! Know your diet and your caloric intake in order to maintain your weight or lose weight!

3. Hormones

Many people do not realize the importance of hormones. Therefore, when someone tries to lose weight and fails, they sometimes blame genetics for things that diet and hormones can take care of. For example, an individual eating only 800 calories per day should lose weight in any circumstance, correct? Well, if the body has slowed down the thyroid hormone production enough to convince itself of starvation, weight loss could still NOT occur even though caloric intake is less than total expenditure. Wild, right?

4. Rest

Rest goes hand in hand with hormones because sleep at night is essential in terms of producing human growth hormone and maintaining levels of testosterone and estrogen. A great diet and strenuous exercise with poor sleep habits will yield MUCH poorer weight loss results than the same with excellent sleep patterns. Sleep helps to restore the body and balance hormones and is a key factor in losing weight.

5. Supplements

Although supplements are the last piece of the puzzle to losing weight; and people often misconstrue them as the most important part of weight loss (and sadly buy into short-term solutions for losing weight), there are true supplements out there that will help. Supplements that help with ketosis, such asJoe Rogan's favorite product , and give you the essential vitamins and minerals you need for your body to function properly can help you to lose weight: they support the weight loss efforts that you are putting in elsewhere to give yourself the complete package to shed the pounds.

Conclusion

Although many people try to take the short way out and don't realize the full picture when they are trying to put on muscle or lose weight, a basic understanding of the five elements to weight loss as described above can take on leaps and bounds on the weight loss journey.

Understand your body and understand what needs attention in regard to exercise, nutrition, hormones, rest, and supplements, and you will obtain the goals you set out for yourself. Want some other ideas and have something to say? Leave a comment below and we will discuss.

The Best Elliptical For Runners

Serious runners tend to be very particular about their workouts, which is why many scoff at the idea of using an elliptical machine as part of their regular routine.  But ellipticals can actually be very effective in helping to recover from injury, providing a whole body workout and allowing you to boost your running speed and increase endurance by adding resistance.  With this in mind, it may be helpful to consider the best ellipticals for runners.

While all ellipticals combine the motions of cross-country skiing, running and stair climbing, not every elliptical will be able to provide the kind of workout that serious runners want.  When it comes to getting the most out of your elliptical, quality certainly matters.  You’ll want a good, sturdy machine that doesn’t contain too many plastic parts so that it can stand up to rugged use.  Also, though you can get ellipticals in either front, center or rear drive, runners usually opt for rear drive models that allow for a more natural positioning of the body.

Beyond durability and design, there are other qualities to look for in the best ellipticals for runners.  Primary among these is resistance.  Runners like to have at least 20 levels of resistance so that they can vary their workout to mimic different types of terrain.  Another feature that adds to resistance is a flywheel of at least 25 pounds.  This can give you the maximum challenge while continuing to perform smoothly.  With adjustable resistance you can allow for low impact workouts if you are rehabbing an injury or higher settings to help you firm, tone and strengthen muscles.

Stride is also extremely important when it comes to getting a healthy workout.  The best ellipticals for runners can adjust to accommodate different users or simply to give an individual user some variation in his routine.  Again, this can help to mimic workouts on different types of terrain or using different speeds in order to engage various groups of muscles and boost your workout.  Some machines combine stride variations with incline settings, allowing you to mimic the feel of running uphill or at full speed.

While ellipticals typically focus on the lower body, most also allow for working out the arms by including moving arm bars.  This can be an important feature for runners, who prefer an elliptical that allows them to achieve the same kind of synchronized, swinging arm movement that you use naturally while running.  Not only is this more comfortable, it allows for a full body workout, which is important to serious runners.  In most cases, runners tend to look for handlebars that synchronize naturally with pedal movement for a more unified workout.

Aside from these main features, other things to look for in the best ellipticals for runners include a wireless heart rate monitor to allow you to track pulse readings.  Some machines even have the ability to automatically adjust routines in order to help you achieve maximum heart rate.  At the same time, wireless capabilities can help you keep track of your data so that you can stay on top of your results and some even feature video workouts that can help you feel as if you are out on the road.

Though choosing an elliptical is a very personal thing, these tips can give you an idea of what to look for so that you can determine the best ellipticals for your training needs.  That way, whether you are a weekend jogger or a serious competitive runner, you can be sure to get the most out of your elliptical workout and help improve your endurance.

Skinny Guys Build Muscle Mass? Yes! And Here are 4 Tips to Do It

There's absolutely nothing wrong by being skinny, but let's face it: most men want to have toned abs and bulky biceps and triceps – yourself included. Here are 4 brilliant tips to get started on your bodybuilding journey:

1. Activate Your Muscles 

After a good warm-up, proceed to workouts that stimulate your body muscle growth. Lifting weights, doing sprints, jumps, and isolation exercises are perfect for body building. Particularly, start your workout with compound lifts, such as deadlifts, pull ups, rows, squats, dips, and bench presses. Do compound lifts for at least three days a week. Lift weight not more than five days a week, though, because doing this daily may cause overworked muscles and make you feel too tired for the next week's workout.

2. Allow Enough Rest Time

Remember not to overdo your workouts and have some rest periods. Allowing at least 10 seconds every cycle, and at least a minute before proceeding to another type of workout are both proven techniques to regulate your breathing, avoid over-fatigue and collapse. Also, rest periods in between exercises are made to prevent dehydration by means of grabbing a bottle of water and replenishing lost fluids from your body.

Rest also includes getting at least six hours of sleep every night. This helps release the growth hormone effectively and also relaxes your muscles and eradicates stress.

3. Eat to Build

One of the important things to keep in mind in building your muscles is to eat right. But before you grab a grocery cart, you must know your current body weight first. Then, you need to target a gram of protein per pound (lb) of your weight on a daily basis. For example, if you weigh 160 pounds, then you need to eat 160 grams of protein per day. The next thing to do is to make a list of food to buy. It is recommended for bodybuilders to choose lean meat over regular ones, because this type of meat has more protein and less "bad" fat. Also, don't forget to eat starchy carbohydrates such as brown rice, oats, potatoes, seeds, and nuts.

4. Set Goals and Keep Track of Your Improvements

Do you want to be up and running until you reach your  fit body goals? Then, you need to find ways to motivate yourself to avoid junk food, continue with your body building diet, and focus on your workout routine. You can get motivated by setting realistic goals. For example, set your goal to 135 pounds on the bench press. From 95 pounds, be focused and challenge yourself everyday until you reach 135 pounds. Once you reach your goal, you will surely feel good about yourself and start setting your eyes on a higher number.

Another good way to get inspired is to record your progress. Write down your daily starting from Day 1, and take note of increasing the number of reps in your workout every week. You can also write down how many kilometers you've run, or record the growth of your biceps and triceps weekly.

Visit Healthyselfprograms.com to find out more about building muscle and the different methods available.

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Effective Massage Techniques for Back Pain

It's not secret that a large number of people suffer every day from both injuries and also severe pain. In more specific terms, back pain and techniques used to relieve back pain are becoming of more and more interest to the average citizen as compared to days of the past.

In the past, when one had severe pains in the back, she might wait it out, get extra sleep, or simply see the doctor in a week or two to figure out what was the matter. However, nowadays, it seems like people are turning to more holistic ways of proactively getting the problem solved and figured out for good.

Massage is more and more turned to as an effective technique to relieve back pain. So much so, that there are a number of classifications that massage has in order to effectively relieve pain.

Here are some main types of massage that are effective in relieving back pains:

1. Soft-tissue release

This is a western type of massage that is used to strengthen the tissue of the affected areas and also provide lengthening and flexibility of muscles following an injury: very important for relieving pain and restoring the tissue.

2. Craniosacral massage

This type of massage is again a western Swedish type of massage that is quite gentle on the subcutaneous layer of tissue and helps gently increase circulation and restore the body's natural ability to heal itself. This one is very therapeutic and yet effective if used in a large enough frequency over time.

3. Acupressure massage

This is a technique that comes from the far east of Asian and helps to get the immune system functioning on all cylinders with the main purpose of self-healing. The body can heal through massage, but acupressure stresses the importance of the body learning to heal on its own.

4. Thai massage

This is another type of eastern Asian massage that actually applies a strong amount of firm pressure along the lines and curves of the body. The idea here is to attack conditions that are reoccurring or "chronic" and very painful. This technique does not shy away from exposing the main areas of hurt and going after them aggressively for healing.

5. Reflexology

This is a stimulating massage that goes after the nerves in the feet and in the hands by strengthen those areas of the back. Any area that can cause severe pain to the point of illness is targeted with reflexology in an attempt to pinpoint the pressure and eliminate it.

Conclusion

Those are my suggested techniques for massages that are effective in eliminating back pain. As massage and the popularity of it is ever increasing, people are beginning to turn to it as an effective method of pain relief. These classifications of massage help to effectively target the pain that is needed to relieve and attack it from the proper angles without a blanketed one size fits all approach.

I hope you have enjoy my list of effective massage techniques to relieve back pain. If you do not agree with the list, please feel free to write me or comment below. I love constructive discussion and I would like to discuss your techniques, tips, and ways to help people with back pain out.