There may be days when you do not want to work out. But the good thing about this is there are many ways that you can get motivated and stay that way. Trying these ways to get motivated will help you succeed in your attempt to get fit.
- Work out with a friend. You won’t want to disappoint your friend, and will be more likely to stick with the plan.
- Reward yourself. Pick something that you really want, from a new pair of shoes to a massage or spa day, and reward yourself with it after you have completed a pre-determined number of workouts, or a workout goal.
- Change the scenery. If you usually work out in the gym, head outside instead. If you usually run in the park, run on the beach. Just by changing your location and scenery can make a big impact on your motivation.
- Music. Listen to some good music while you work out. It will put you in a good mood and also help to pass the time.
- Change it up. Changing your workout can help to motivate you. If you usually workout in a gym for cardio, consider running. If you lift free weights, consider a kettlebell.
Incorporating all these tips and tricks into your workout will allow you to stay motivated and be successful.
A common mistake many gym goers make when planning their workout routine is not leaving sufficient rest between exercises that work the same muscle groups. Not letting the muscle rest can result in fatigue and sub-par results. So how do you fit all your workout into the time frame you need? Circuits.
Circuits are basically a set of exercises performed one after the other, with a rest at the end. Circuits are great for muscle building, fat loss, and general fitness. You can get a whole body workout routine and get your heart rate up in just one session. Perfect for people who have little time to hit the gym. Machines are often the best choice for circuits as they’re easy to setup and get a set out.
Even though diet soda contains zero calories, it is still not a very healthy choice. The ingredients in a typical can of diet soda includes:
- Phosphoric acid
- Potassium benzoate
- Caramel color
Aspartame is arguable the most unhealthy food additive there is. It is an excitotoxin, meaning it has the potential to overstimulate and damage the brain. Phosphoric acid is a chemical that erodes tooth enamel. Potassium benzoate combines with vitamin C and sodium in the body to create benzene, which has been linked to several major health issues including aggravation of ADHD, and an amplification of asthma symptoms.
Lastly we have caramel color. While this chemical seems rather harmless, it features 4-methylimidazole which has been shown to increase cancer in mice.
So next time you’re thirsty, pass on the diet soda and have some water.
Adding kettlebells to your workouts is a great way to spice up your gym time. With kettlebells you can train for any goal – fat loss, strength and size and increasing your muscle endurance.
Another benefit of kettlebells is that they do not take up much room and are very portable. You are able to workout anywhere at any time. Here are some more benefits to using kettlebells:
- Combines cardio and strength training in one. You essentially kill two birds with one stone. Adding kettlebells to your workout will allow your muscles to work hard while also picking up your heart rate.
- Get rid of weight. Shed unwanted pounds using kettlebells. Kettlebell work is very intense and can be used as a form of HIIT cardio.
- Whole body exercise movements. Your entire body will get a workout when doing a kettlebell routine.
- Lower injury rates. Kettlebells strengthen ligaments and tendons, making joints more stable. By doing so you reduce your overall chance of injury.
- Easy to learn. Anyone can do kettlebell exercises. They are easy and fun to learn, and can be used at any fitness level.
Did you know that fat loss and weight loss are two different things? Fat loss involves the use of proper training and nutrition, and creates the amazing bodies you seen on bodybuilders, fitness models and even Hollywood stars. Weight loss is usually backed by sub-par nutrition and/or fad diets along with ineffective (or no) training.
Let’s look at the some of the differences between weight loss and fat loss.
- With weight loss you lose fat and muscle mass. With fat loss you lose fat and very little to no muscle mass.
- Fat loss creates an increase in fitness, while weight loss usually results in the same, or worse fitness levels.
- Fat loss will allow you to maintain, or even build strength in some cases. Weight loss results in the loss of strength.
- Fat lossincreases or maintains your existing immunity levels, and improves disease prevention. Weight loss can decrease your immunity levels.
- When you lose fat and maintain muscle, you look far better after your “diet” is over. When you lose fat and muscle – weight loss – you will look thinner but far from toned.
Muscle building can feel like an impossible process. So many people put their time in with resistance training and see little to no results. Because of this, plenty of lifters quit before they get anywhere close to their goals.
Why are people failing to build muscle? Let’s look at some common reasons.
- Lack of Consistency – You’re missing too many workouts. It’s ok to miss a small handful of workouts each year, but not each month.
- Lack of Progress – You’re not pushing for progressive overload. If you aren’t challenging your body, it has little reason to grow.
- Poor Exercise Selection – Are you choosing the most challenging barbell and dumbbell exercises, or avoiding them?
- No Patience – Muscle building takes weeks, months, and years. You might be making progress, but expecting too much in too short a period of time is not realistic. Patience is key. Stick with it.
Foam rollers are a very effective tool to use before and after your workouts. They can work to relieve any soft tissue aches or muscle pain you may have. Anyone can use them, and the benefits are too numerous to ignore.
- Help yourself to relieve stress. When you use a foam roller, you are able to release any tension that is built up in the body.
- Be flexible. Using foam rollers will keep you flexible. Doing simple exercises with the foam rollers will allow you to work on your flexibility because you are constantly stretching the muscles.
- Prevent injury. You can prevent injury from happening if you use foam rollers. If used daily, you can prevent simple flare ups caused by muscles being too tight.
- Cost effective. Using foam rollers will replace your need to have massages done as you can do the massage yourself with the foam rollers.
- Better warm up. If used before exercise, foam rolling can give you a better warm up and also decrease muscle density.
Foam rolling can be done every day to help the body relieve the stress that it has and prevent injury no matter what type of exercise program you have.
So you have a busy lifestyle and work schedule, and you just can’t find time to fit exercise in. Or so you think. The reality is this: it’s a lot easier to fit exercise each day than you think. You do not have to do it all at once. You can break up your routine and still get some great benefits. Here are some tips on how to fit exercise into even the busiest lifestyles.
- Be as active as possible. Instead of taking the elevator, take the stairs. Park further away from your work, or get off at the bus stop a block or two away from your office.
- Workout first during lunch. On your lunch break, hit the gym. Then eat at your desk when you return.
- Take a short walk. If you do not have a gym near your work, put on your walking shoes and go for a brisk walk.
- Get up early and exercise. Set your alarm for 30 minutes before anyone else gets up and walk on the treadmill, or pop in an exercise DVD.
- Take frequent breaks. Take short breaks at work and do a few exercises. You can do squats and lunges anywhere. Make time to also walk around and stretch your body.
- Play with your kids. Run around with them. Not only will you be spending quality time with them that they will remember, but you are also getting in some great exercise.
Exercise does not necessarily have to mean pump iron or get sweaty on the exercise bike. There are lots of ways that you can fit exercise into your schedule.
The glycemic index, or GI, reveals how much a food causes your blood sugar levels to rise. While both high and low glycemic foods can be part of a healthy diet or weight loss program in moderation, know that high glycemic foods come with certain health risks. High glycemic foods have been linked to a higher BMI, diabetes, obesity and heart disease.
Examples of high glycemic foods include:
- White Bread
- Baked Goods
- Chips and Cookies
- Low-Fiber Cereals
Examples of low glycemic foods include:
- Whole Grains
Most store-bought brands of chocolate milk are highly processed and unhealthy food choices. Sure, they contain some nutritional value. No doubt about it. They also contain sugar and corn starch, among other things, while also reducing the healthy fats. This takes away a substantial amount of the milk’s nutritional value.
The following recipe tastes as good as, if not better than chocolate milk – and it’s simple to make, cost-effective, and healthier. It contains no added sugars, and instead adds in healthy fats and the other amazing nutritional value found in heavy cream.
Combine the following in a shaker:
- 12 ounces of water
- 2 ounces of heavy cream
- 1 scoop of chocolate whey protein
This contains about 330 calories and makes a 16 ounce drink. This equates to 165 calories per 8 ounce serving which is equal to, or lower than the calories in chocolate milk – and without the sugar.