Trouble Reaching Your Goals?

07/04/2012 Leave a comment

 

Photo Credit: www.localfitness.com.au

 

Everyone has one of those days when they feel like they just can’t reach a fitness goal no matter what they do. It may feel like the whole world is against you. Everywhere you turn you encounter a new obstacle to achieving your exercise and diet goals. Sometimes we create the obstacles by setting unrealistic goals or procrastinating. There are some steps you can take to help you overcome real and imagined stumbling blocks to fitness.
A common obstacle to reaching our fitness goals is setting unrealistic goals. It is not uncommon for beginners to set the bar too high. You may expect to lose 50 pounds in one month or get ripped in a week. Goals like this are not only unrealistic, they can be damaging physically and psychologically. Don’t give up if you fail to achieve a washboard stomach and a firm butt after two weeks of exercise. Develop a realistic fitness plan that includes regular exercise and a low-fat, nutrient rich diet. For most people, it takes about 2 months to start to see results. The longer you exercise, the easier it gets and the results will show in a firmer body, fat loss and greater endurance. A personal fitness trainer and nutritionist can help you set goals and design a fitness program to fit your lifestyle.
People may put exercise on the back burner when they are stressed. You may think that it’s okay to put off exercising for a few days while you work on that important presentation for work or finish a report before a the deadline. Putting off exercise because you are under pressure to complete work or other tasks is self-defeating and can lead to more stress. Exercise actually helps to alleviate the stress of every day life and work. When you exercise, your brain produces endorphins that help you feel more relaxed. If you are really under a tight deadline to complete a task, even a few minutes of exercise is better than no exercise at all.
Sometimes events happen that actually do interfere with exercise. The gym may be closed due to a power outage, the pool is closed for cleaning or you are asked to work overtime. You can either forget today’s workout or you can adapt. If you are stuck at work, take a 10 minute break and do some exercise in your office, walk or jog around the building for 10 minutes and do some stretching exercises at your work station. Instead of swimming, maybe you can jog in the park for 30 minutes. If you can’t workout at work, do some exercises before bedtime.
Most importantly, be your own cheerleader. Don’t put yourself down or call yourself a failure. Put the bathroom scale in the closet and stay on a steady course of exercise and healthy eating. In time you will reach your goals, feel healthier and look good, too.

Filed under fitness

Get Lean With Cardio

07/02/2012 1 Comment

Photo Credit: Meagan E. Klein USN PD
A cardiovascular workout, or just cardio, is the best way to burn fat, strengthen muscle and lose weight. Cardio is any exercises that increases your heart and breathing rates. Your metabolism will kick in and burn calories while strengthening muscle. Most people are familiar with running and jogging for cardiovascular exercise, but any exercise that gets your heart pumping and your body sweating is a cardio workout. Brisk walking, swimming, bicycling, step aerobics and aerobic dance classes burn fat and strengthen the entire body. Cardiovascular workouts help reduce the risk of heart disease and improve overall heart and lung function. Your bones are also strengthened by cardio workouts. Cardio will help lower your bad cholesterol levels and increase muscle mass. Make sure to check with your doctor and get moving today! 
Running and jogging are the best way to burn calories and lose fat. It doesn’t matter if you run outdoors in a park, around the block or on a treadmill. If you get your heart pumping, your lungs working harder and your body sweating, you are doing aerobic cardiovascular exercise that burns fat. Get at least 20 minutes to 30 minutes of cardiovascular exercise every day. If you are a beginner, start with 5 minutes to 10 minutes and gradually increase the cardio exercise time to about 50 minutes to 60 minutes as you grow stronger and more fit. Running and jogging put a lot of stress on the joints of your feet and legs. Make sure you wear shoes with support and adequate cushioning to protect and support your feet. When running or jogging outdoors, select a route with an even surface without obstacles. Many city parks have walking-running paths. If you are obese or have not exercised in years, start slowly by walking for about 10 minutes every day. 

Did you play jump rope with your friends as a kid? Jumping rope is a powerful cardiovascular workout that can burn more than 300 calories in half an hour! Wear some supportive shoes and start jumping rope. If you are a beginner, try to jump rope for 5 minutes at a time until you build up your strength. Gradually add 5 minutes of jumping every day until you can jump rope steadily for a full 30 minutes. 

Filed under aerobic exercise, cardiovascular, exercise, fitness

Get Rid of Back Fat

06/25/2012 Leave a comment

Photo Credit: Krestavilis PD
Fat can be deposited anywhere on your body. For many people, especially women, fat deposits on the back are a problem. Wearing a bra can cause back fat to bulge above and below the bra. A successful weight loss plan must include a low-fat, low-sugar, nutritious diet combined with regular exercise. It is almost impossible to “spot” train your body to lose fat in only one place, like the belly or the back. However, you can and should focus on exercises that burn fat while working specific muscle groups for a more lean and toned body. Start by being more active generally. Walk more, ride a bicycle, take the stairs instead of the elevator and adopt a healthier diet. Then try some exercises that target the muscles of the back to help reduce fat on your back.
Lower back extensions stretch the muscles of your lower back and help to strengthen your back muscles for better posture and balance. Lie on the floor on your stomach. Stretch your body out straight. Place your hands on the floor palms down beside your hips. Breathe in and lift your chest off the floor. Keep your face pointed toward the floor during the exercise. Lift your chest as high as possible and hold the position for 5 seconds. Relax and lower your chest back to the floor. Do 10 repetitions of this exercise. When you feel stronger, try lifting your legs and chest at the same time. 

The bridge exercise will stretch all the muscles of your back, your abdomen and your thighs. Lie on your back with your knees bent. Keep your feet flat on the floor and place your palms on the floor beside your hips. Breathe in and squeeze your abdominal muscles. Lift your hips toward the ceiling as far as you can. Keep your shoulders and hands on the floor. Hold the position for 5 seconds and then breathe out as your lower your body back to the floor. Do 10 repetitions. 

Filed under back, exercise, fat, fitness, obesity, weight loss

Still Trying To Lose Belly Fat? Try An Exercise Ball

06/18/2012 Leave a comment

Photo Credit:  LocalFitness.com.au
It can be difficult to lose stubborn belly fat. There are no reliable and safe quick fixes. Diet pills won’t burn away belly fat and fad diets are dangerous. To get rid of belly fat, you have to eat a healthy, low-fat diet and exercise. Sometimes even the most dedicated person can reach a plateau in the battle against belly fat and just can’t seem to lose those last couple of inches. Try an exercise ball. An exercise ball, also called a fitness ball, may help you tight up your abdominal muscles and lose those last couple of inches of belly fat. Continue to exercise regularly, eat a nutritious low-fat diet and drink plenty of water. 
Exercise ball crunches can help you burn belly fat because you are not only doing crunches, you have to balance on the ball which works your obliques, hips, thighs and lower leg muscles. To do crunches on an exercise ball, sit on the ball with  your feet planted firmly on the floor. Place your feet about hip-width apart on the floor and sit up straight. Cross your arms over your chest. Inhale and squeeze your abdominal muscles. Slowly lean backwards until you feel the pull in your abdominal muscles. Hold the position for a couple of seconds and then exhale as you slowly return to the upright position. Do 10 repetitions if you are a beginner and slowly increase the number of repetitions by adding 5 repetitions every other day. 
The exercise ball lift is an easy-to-do exercise that will really work your abdominal muscles and burn belly fat. Lie on your back and place the exercise ball between your ankles. Place your hands on either side of your body, palms down for stability. Squeeze the ball with your ankles and inhale. Tighten up your abs and slowly lift the ball using your legs. Lift the ball as high as you can and hold it for 3 to 5 seconds. Exhale and lower the ball back to the floor. Do 10 to 15 repetitions. Add 5 repetitions each week until you can perform 25 to 30 repetitions. Add some extra fat burning power to your ball lift by adding an ab crunch to the lift. Cross your hands over your chest and lift your upper body toward your knees as your lift the ball with your ankles. Hold the crunch and lift for 5 seconds and the roll your upper body back to the floor slowly as you lower your legs. 

Filed under abdominal, abs, belly fat, exercise, fitness, weight loss

Cool Down & Get In Shape With Water Aerobics

06/15/2012 Leave a comment

Photo Credit: Jorge Royan CC-BY-SA-3.0

Many people enjoy a refreshing swim or just splashing around in a pool on hot summer days. Swimming or just playing in a pool is a good aerobic workout. Water aerobic exercises are a safe alternative to regular aerobic exercise for some people. Those who have joint problems, such as arthritis, are overweight, pregnant and most older people, can benefit from water aerobics. Water aerobic exercises are extremely low impact. The water provides resistance, so just walking back and forth across a swimming pool is a good workout. Gyms and community centers often provide water aerobics classes complete with weights, floats and other exercise equipment, as well as trained fitness experts to help you get the greatest, safest benefit from your workout. 
Some of the benefits of water aerobics include improved endurance. The water resistance forces you to work your muscles without the danger of injury associated with weight bearing or high-impact exercises. Simply walking in the pool or swimming will improve your core strength as you engage your abdominal muscles to move against the resistance of the water. The water supports the weight of your body, which makes water aerobics a good exercise for pregnant women. You will stay cool during your workout, too.
Even though water aerobics is generally safe for most everyone, be sure to take some common sense precautions before beginning a water aerobics fitness program. Be sure to see your doctor for a complete physical checkup and tell your doctor that you want to start water aerobics. Make sure that there is a trained and certified lifeguard on duty at the pool where you will be exercising. Remember to drink plenty of water before and after your workout. Stretch your muscles before entering the pool to prepare for exercise. Be very careful walking around in bare feet on the wet area around the pool. Don’t forget the sunblock if you exercise in an outdoor pool. 

Filed under aerobic exercise, aerobics, fitness, health, swimming, weight loss

Improve Your Push-Ups

06/08/2012 Leave a comment

Photo Credit: Super Ralf CC-BY-SA-3.0

The basic push-up is a great exercise to strengthen the shoulders, arms and back. Military physical tests include push-ups as a measure of fitness and strength. The basic push-up is performed with the body weight supported by the palms and the toes with the body in a stiff, straight line from head to heel. Keep your elbows under your shoulders. Lower your upper chest toward the floor, stopping about 1 to 2 inches from the floor and then push back up from the floor using your arms. Once you are strong enough to perform 75 to 100 push-ups, try some variations to improve the effectiveness of your push-up workout. 
In the start position, place one ankle over the other so that your body weight is resting on the toes of one foot. Perform 50 repetitions and then switch your feet so that your weight is now resting on the toes of the other foot. Repeat 50 more repetitions. 
The torso rotation push-up is a strenuous upper body workout. From the start position for the basic push-up, rotate your upper body to the left as you push up and lift your left arm upward over your head. Your upper body should form a “T” shape so that the front of your body is facing left. Bring your arm back to the floor as you rotate your torso back to the start position. Repeat on the right side.
The plank-style push-up will increase your core strength and stability, as well as workout your arms and chest. Place your forearms on the floor instead of your palms. Hold your body straight for about 10 seconds and then lower your body just a few inches. Push back up and hold for another 10 seconds. 
Elevate your feet on a bench for a powerful push-up workout. Use a low bench or foot stool in the beginning and move up to a regular height bench once you can do 50 to 75 elevated push-ups. Keep your palms under your shoulders for stability.

Filed under arms, chest, exercise, fitness, push-ups, shoulders

Overcoming Gym-Phobia

06/01/2012 Leave a comment

Photo Credit: Irepkabl PD

The Centers for Disease Control declared obesity is a national epidemic. Many factors contribute to obesity, including unhealthy diet and a sedentary lifestyle. Diet and exercise fads seem to be on the increase, perhaps to take financial advantage by selling lose-weight-quick programs and pills. Turn on late night television and you will probably see a few infomercials featuring diet pills or the latest fat-busting exercise DVD. Losing weight can be difficult. Some people need guidance and support to succeed. A gym is a place where those who need some help can meet others who are supportive. Staff and personal trainers can offer instruction to prevent injury and motivation to keep you going. Home exercise programs are a fantastic way to lose weight and get fit, but they don’t work for everyone. It’s too easy to put off getting started or lose motivation to exercise at home when the television and sofa beckon. Some people may avoid joining a gym because they are embarrassed about their physical appearance or feel like they won’t fit in. If you are anxious or reluctant to join a gym because you’ve never been to one, there are some things you can do to prepare for your first trip to the gym. 
Define your fitness goals and discover what motivates you to achieve your goals. Do you want to lose 15 pounds or even 30 pounds? Do you want to get a flatter stomach or firmer arms? Maybe you are motivated to lose weight and get fit because there is an important event coming up, like a wedding or family reunion. Perhaps you are motivated to get fit before your 20 year class reunion. Whatever your motivation to get started, the important thing is you are motivated. Once you get started exercising and eating a healthier diet, you will look better and feel better.
Avoid setting yourself up for failure. You may not be able to just walk into a gym and start exercising. People who have not exercised in years should prepare for the gym by building up their endurance. Walking is a great way to build endurance. Make a commitment to walk 10 minutes every day for one week. Walk for 20 minutes every day for the next week. By the third week, you should be able to walk for 30 minutes and more confident that you can do 20 to 30 minutes of exercising on a gym treadmill or elliptical machine. After your first successful treadmill or elliptical workout, you will come away from the gym feeling confident and motivated. 
Many gyms offer trial periods. Take advantage of the trial period to find a gym that works for you. A good gym will provide an orientation program designed to not only familiarize you with the gym equipment and policies, but also inquire about your current level of fitness, health issues and goals. A personal trainer at a gym offers personal instruction and can help you develop a realistic plan so that you meet and even exceed your fitness goals. 

Filed under exercise, fitness, gym, training, weight loss

No Time or Too Tired to Exercise?

05/28/2012 Leave a comment

Photo Credit: Aek1982 CC-BY-SA-3.0
Staying with an exercise program is not easy sometimes. It isn’t always easy to find the time or the energy to exercise for a full 30 minutes every day. The biggest obstacles to regular exercise for many people are boredom, a lack of time or feeling too tired after a full day of work. You don’t have to let a busy lifestyle or work interfere with your fitness plans. Make some adjustments to overcome the barriers to your workout routine to get fit and stay fit. 
You may not feel like running or riding a bike for 30 minutes after working 8 to 9 hours every day. You may not believe it, but exercise can actually help you feel more energized when you are tired. Many of us spend hours sitting in front of a desk or working on a computer all day. If your job keeps you seated most of the time, moving your body during breaks and after work can actually help you feel more energized throughout the day. Once you start moving, your brain begins to produce endorphins which are the feel good hormones that relieve pain and improve your mood.

Boredom is another obstacle to exercising every day. The same routine day after day can become monotonous. If you are bored with your routine, it’s time to change it! Try something new. Try something that you’ve never done before. Join a sports team, take a line dance class, start yoga classes or learn to skate. Sometimes working out with a group of people can help relieve boredom and you might even make some new friends.  

Finding time to exercise doesn’t have to be a barrier to exercise. You can get the recommended 30 minutes of exercise every day by breaking it up into 10 minute sessions throughout the day. You can also wake early and exercise before your morning shower and breakfast. Walk or ride a bicycle to and from work. Walk during your lunch break. Invite the kids to go for a bicycle ride before dinner or play a game of basketball or softball with the kids after school.

Filed under exercise, fitness, routine, schedule

How to Get More Fruit In Your Diet

05/24/2012 Leave a comment

Photo Credit: Dr. Karl-Heinz Hochhaus CC-BY-3.0

Fruits and vegetables are an essential part of a healthy diet and may even reduce your risk of getting some types of cancer. Fruits are delicious and packed with nutrients. It’s easy to find ways to incorporate more fruits into your daily diet. Fruits are available fresh, frozen, dried and canned. You can use fruits in salads, sandwiches, drinks and desserts. They are great for snacks, too. When you buy fresh fruits, always wash them thoroughly under running water to remove dirt, bacteria and any trace of pesticides before eating or cooking. Keep your fresh fruits stored separately in the refrigerator away from meats and other foods. 
One of the easiest ways to eat more fruit is to keep a bowl of fresh, washed fruit on a table or on the kitchen counter. You and your children are more likely to reach for a fragrant orange or a tasty banana for a snack if they are readily available. Make a delicious fruit salad using fresh, cut up fruits. Add some orange juice and stir. Fresh fruit salad is delicious and does not need extra sugar for sweetening. Cut oranges, apples, grapes, pears, peaches, nectarines, tangerines, pineapple and melon into cubes and stir together with a cup of orange juice. Eat it right away or refrigerate. 
Bananas, prunes, peaches, apricots, melons and oranges are loaded with potassium, an essential nutrient. Try some sliced bananas or fresh peaches in your cold, whole grain breakfast cereal. The natural sweetness of the fruit reduces the need for additional sweeteners or sugar. Strawberries, blueberries, raspberries, bananas or raisins liven up a hot bowl of oatmeal, too. You can get more fruit into your diet at lunchtime by adding fruit to low-fat yogurt or eating a whole, fresh apple, orange or pear for dessert. Fruits are available packaged for individual servings that are great for a mid-morning or late afternoon snacks at work. Add apple chunks and grapes to chicken salad for a delicious, crunchy lunch sandwich. Keep a box of raisins or other dried fruit, such as apricots, in your desk at work for a quick, tasty snack. Fresh fruit smoothies are another way to get fresh fruit into your diet. Make your own by blending low-fat milk with fresh fruits and ice. 

Filed under diet, fitness, fruits, health, nutrition

Weight-Loss for Your Wedding Day

05/23/2012 Leave a comment

Photo Credit: Milaniko PD

June is wedding month! Many people plan to get married during the month of June because the weather is mostly mild and sunny. Every bride and groom wants to look their best on the big day. If you’ve put off trying to lose some weight until the last minute, there is still time to lose a few pounds before the final fitting of your dress or tuxedo. Avoid extreme diets and diet pills to lose a few pounds. Focus on exercise and a low-calorie, nutritious diet to get in shape for your wedding day. 
It’s easy to become distracted by all the last-minute wedding plans or to find time to exercise. If you haven’t been physically active or you have exercised only sporadically, try walking for about 30  minutes every day. Walk for 15 minutes in the morning before work or the start of your day. Walk for another 15 minutes in the evening after work or before dinner. Walk farther or faster every day until you can power walk for the full 15 minutes twice each day. Ride a stationary bicycle or use a treadmill if you can’t get outdoors to walk or when it is raining. Make a commitment to exercise for at least 30 minutes every day.
Tone and sculpt your arms and upper chest so that you look your best in your dress by lifting weights. Use a pair of dumbbells every other day for about 10 minutes to tighten up your arms and chest. Pulling on resistance bands also works well to strengthen, tone and sculpt your arms. Stand on a resistance band and pull it upward with your arm in the same manner, as if you are doing biceps curls with dumbbells. Use two bands to work both arms at the same time or alternate sides. 
Choose high-fiber, low-calorie foods like whole grains and vegetables, to help reduce your calorie intake while still getting the nutrition your body needs. Now is not the time to indulge your sweet tooth. Put those chocolates and cake aside. Choose naturally sweet foods like strawberries, blueberries, watermelon, raspberries, apples and grapes. Fruits contain antioxidants to help repair cell damage and are loaded with nutrients. The natural sugars in berries and fruits will also boost your energy. Reduce the amount of soda in your diet, too. Drink naturally flavored water instead of sugary soda to help reduce calories. Drinking more water will also help keep your body hydrated and improve your appearance. Drinking plenty of water will hydrate your skin. 

Filed under exercise, fitness, healthy diet, wedding

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