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Motivate Yourself for Your Workout

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Workouts require self motivation and action

 

Exercising is difficult, but for many people, staying on track with their workout routine is perhaps the hardest part of exercising. In the beginning, many of us feel excited about exercising and can’t wait until it’s time for our workout. However, the newness may start wearing off and in a few weeks, you may find yourself making up all kinds of excuses to stop going to the gym or Pilates studio. While your body may be willing to go, sometimes it’s your mind stopping you. You think, “I’m too tired” or perhaps, “I’m too busy, I’ll go tomorrow.” However, there are ways you can help yourself stay motivated and go to the gym. Here are some tips that can help:

 

Change It Up
If your routine is getting too boring, then it’s time to change it up. Actually, if you can, plan to change things up even before you get bored. Try one routine, like running, for the first month and maybe next month you should switch to swimming. Not only will you lower the chances of getting bored, but you can also work out more muscles.

 

Schedule Your Workout
If you live and die by your calendar, then why not add your workout to your schedule? You can add an entry for your workout, to make sure you don’t forget it, but also that ensures that you stick with it.

 

Make Going There Easy
One way you can stay motivated is to make going to your workout easy and uncomplicated. If you have to drive an hour to your gym then you will get tired and you might find excuses not to go. So, if you live in LA, you should, for example, find Pilates classes Beverly Hills. If you take yoga or Pilates classes in Beverly Hills, then you don’t have to go very far. Of course, if you live further out, like in Pasadena, then you shouldn’t take Pilates classes in Beverly Hills. It will take you too long and you will lose interest.

 

Have a Goal
If you are doing workouts, you probably have some sort of goal, like losing weight, building muscle, etc. If you don’t, then you should think of one. Perhaps you’d like to run a marathon or maybe you want to bench press a hundred pounds. Having a goal keeps you focused and motivated to sticking to your workout. It also allows you to hit milestones. As you hit those milestones and the closer you get to the goal, then the lower the chances that you will stop.

 

Get Support
Finding support and help is a great way to make sure you stick to your workout. You can find a workout buddy, an online support group or a personal trainer. Having someone support you is a great way to stay motivated because then you feel accountable to someone. Also, you can talk to them and tell them about your frustrations and troubles and maybe even give you advice about how to stay motivated so you can reach your goals.

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Eight core strength exercises to get that flat belly

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Slim your waist

Eight core strength exercises to get that flat belly

Core, which comprises muscles of your pelvis and trunk, abdominal muscles, muscles of your upper and lower back, and oblique muscles, of the human body is the fusion center of all your body movements and core strengthening exercises are very important for the overall well-being and conditioning of our body. This is why these exercises are included as part and parcel of several workout sessions.
There are numerous benefits of performing core strengthening exercises. These include achieving core stability, making your trunk stronger, enhancing your balance, posture, and shape, protecting your back against the bracing effect of core muscles, making your less susceptible to injuries and back pain, and enhancing your performance during various sports activities. These exercises help you develop a strong core that you require to perform a variety of exercises such as sitting with your back straight, walking, running, lifting heavy objects, and climbing the stairs. Here are some core strength exercises that can help you make any movement effortlessly.

 

  1. Crunches: When performing crunches, lay yourself down on the floor. Take a few breaths, breath deep. You will have to work your abs. (Contract your abdominal muscles. Keep your head lifted and shoulders up, raise you thighs and bring your sternum (chest area toward your legs raised).
  2. Reverse crunches: This exercise workout will require you flat on the floor, get flat to the floor. Put your hands behind your head OR crossed on your chest. Lift both legs up, bending at the knees. The lower portion of your body should be raised to contract the ab muscles. Lifting your pelvis from the floor toward your chest, ensure you are NOT raising by rocking. This will put strain on your back.

  3. Oblique cross-over crunches: When performing this exercise, you need to lie flat on your back keeping the right hand behind your head and stretching out the left hand on the ground for support. Bend your right knee with the foot on the floor and put your left foot on the right knee. Then lift your body in turn doing a crunch with the right elbow/shoulder in the direction of the left knee area and twisting towards the left direction. Return to the starting position. Then switch the sides and repeat every side alternately for four to eight times.
  4. Ball crunches: This is one of the best core strength exercises to strengthen your core muscles. When performing this, you need to lie on a ball with lower back resting on it, hand behind your head, and feet resting on the floor. Then contract your abdominal muscles and curl your upper body towards your hips. The challenging part when performing this exercise is to keep the ball stable while continuing this exercise.
  5. Plank: This exercise is effective for your entire core muscles that include your upper and lower body. When performing this exercise, you need to lie down flat facing the ground. Then bending your elbows and placing your palms and forearms flat on the ground, lift your entire body off the ground so that you rest only on your forearms and toes. Tightening your core muscles, maintain this position for about thirty seconds.
  6. Air-bicycling: This is one of the most effective core strengthening exercises. To perform this exercise, you need to lie on your back keeping hands behind your head and knees bent keeping your feet flat on the ground. Lifting upper sections of your body be sure your are straightening your right leg toward the left knee into your chin. At the same instance, take the right side elbow towards your left knee being bent. Then, switch the sides and repeat this exercise for eight to twelve times. Perform all these movements in a smooth, seamless manner.
  7. Back extensions with balls:  When performing this exercise, you need to lie on the exercise ball facing downwards with your toes resting on the ground and positioning the ball beneath your hips. Then lift your torso up, spread your hands on either sides, and straighten your body. Align your head, neck, shoulder, and the back in a straight plane. Return to the starting position. Repeat this eight to ten times and take care not to hyper extend your back.
  8. Butt lifts: When doing this exercise, lie on your back, resting your hands on the ground and palms on the sides. Bend knees, your feet flat on the ground. Squeeze your lower abs and glutamate muscles and lift your hips off the ground. Come back to the original position and repeat this exercise ten to twelve times. This is an effective exercise to tone your abdominal and back muscles.

You can learn and practice all these eight core strength exercises by watching free fitness exercise videos online. Enhance your core fitness and overall body fitness by performing core exercises regularly.

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The reasons for exercise not offering weight loss

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These are some reasons for exercise not offering weight loss

 

It is a well known fact that diet and exercise goes hand in hand when it comes to success in weight loss efforts. However, modern researchers are not entirely convinced that exercises alone can guarantee weight loss. Diet Exercise Plans are meant to burn calories and when you burn more calories than what you eat, you are going to lose weight. At the same time, even if you did perform a wide range of intense exercises, there is no guarantee that you will be able to lose substantial weight unless you change your eating habits or make changes to your daily diet. Exercises will have a positive impact on the body weight when it is in sync with a well-balanced low calorie diet.
Reasons why exercises may not help you lose weight:
Overestimating the workout:
One of the most common reasons why exercises may not always guarantee weight loss is when you tend to overestimate the power of your workouts. You may think that it is fine to overeat or indulge in high calorie foods simply because you have worked out at the gym in the morning. Or you may feel that you can burn the extra calories if you work out for a slightly longer time the following day. The trouble is that in most cases, we tend to miscalculate the number of calories we have actually burned and end up eating more than required.
Dependence on exercises alone:
You have to understand that workouts alone cannot guarantee weight loss. Exercises will undoubtedly burn calories but it takes perhaps an hour of intense workout to burn only about 500 calories. In contrast, eating those 500 calories can be possible in a matter of minutes. So unless you consciously watch what you eat and change your diet accordingly, you will not lose weight. You have to remember to eat fewer calories and burn more calories to shed the extra weight.
Eating right foods:
Very often, we eat the wrong kinds of foods and wonder why we are not losing weight as expected. No one is willing to admit that his diet may be faulty. You need to learn about the foods that can actually contribute to weight loss and make a conscious effort to include them in your daily diet. You need to track your meals and ensure that you are indeed taking in fewer calories than before.
If you are serious about weight loss and unsure about the low calorie foods, you can sign up with diet services like Nutrisystem. Their diet meals are nutritionally balanced and low calorific. Along with their 5 meals a day recommendation, they also highly emphasize taking fresh vegetables and fruits that generally offer less calories.
Performing wrong workouts:
Another common cause for exercises not offering weight loss is when you perform faulty workouts. People are likely to give you different kinds of advices for weight loss; while some will recommend strength training, others will cast their vote in favor of cardio. You have to understand that both are equally essential for burning calories and relying on any one may be a wrong decision.
To see results, you have to be consistent in your efforts. Many people opt for weight loss programs and fitness regimens but they are unable to stick to their goals. Complacency tends to set in if you are not careful. It is quite easy to fall off the wagon if you are careless and inconsistent. While there are many ways to lose weight, you have to realize that depending on any one like Diet Exercise Plan for weight loss may not be enough. You have to follow a healthy lifestyle and a low-calorie nutritious diet to succeed in your weight loss efforts.

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Best Foods For Heart Health

 

Heart HealthHeart disease is no laughing matter; in fact, it is the leading cause of death in the United States. People all over the world are looking for ways to live a long and healthy life. Many of them are turning to certain foods that help reduce their risk for heart disease.

Heart Health Heart disease is no laughing matter; in fact, it is the leading cause of death in the United States. People all over the world are looking for ways to live a long and healthy life. Many of them are turning to certain foods that help reduce their risk for heart disease.

Add these heart-healthy foods

 

The good thing about switching to healthier foods is that it can be done quite easily; there are no huge lifestyle changes that need to be made.

 

Add these heart-healthy foods to your diet today:

Oatmeal

Diets high in soluble fiber decrease a person’s LDL (bad) cholesterol levels. If you can add more oats into your diet, you are well on your way to a healthier heart; in 1997 the FDA approved this claim for oatmeal and other foods made of whole oats.

Since 1997, studies have shown that oats improve a person’s cholesterol profile. Oats also tend to curb inflammation; antioxidants in the oats have anti-inflammatory properties. Inflammation is a precursor to heart disease.

Salmon

Salmon is an oily fish that is packed with healthy omega-3 fatty acids, protein and vitamins. According to MedlinePlus, eating salmon regularly helps to cut a person’s triglyceride levels by as much as fifty percent. High triglycerides increase a person’s risk for heart disease. If you can lower them, you greatly reduce your risk.

Nuts

According to a 30 year Harvard study, people who consumed nuts on a regular basis were less likely to die from heart disease. Nuts have always been known to be heart healthy, but this study showed a direct link between eating nuts and living longer.

Researchers tracked over 100,000 people and found that those who ate walnuts, almonds and macadamia nuts were 20 percent less likely to die during the study period. The study showed that eating nuts seven days a week can lower your risk of dying from heart disease by more than 29 percent.

Extra-Virgin Olive Oil

Extra-Virgin olive oil is full of healthy monounsaturated fats. These fats have been proven to lower a person’s LDL cholesterol; they also reduce their risk of heart disease. Healthy oils also contain Polyphenols; these antioxidants decrease a person’s risk of heart disease by lowering their cholesterol, blood pressure and by reducing blood clotting.

Berries

Berries are great for your heart; they lower inflammation and have a bunch of cardiovascular perks. These colorful fruits are high in antioxidants and Polyphenols. They help fight all types of diseases and cancers.

A recent study in Circulation suggests that eating berries once a day is a good way to reduce your chances of having a heart attack. During the study, people who ate the most strawberries and blueberries were about 30 percent less likely to suffer from heart problems.

Making a few simple changes to your diet can lead to extreme changes in your health. The good thing about eating more heart-healthy foods is that they are easy to prepare, delicious and satisfying. If you give them a try, you won’t have a problem incorporating them into your lifestyle. When you give heart-healthy foods a try, your body will thank you.

 

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Top 4 Ways To Lose Weight Safely

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Tips on Weight loss Health Wellness – Loose Weight The Proper Way!

 

Losing weight is on everyone’s minds these days. With the sedentary lifestyle we all live today, not to mention the demands of a busy schedule, many people find themselves struggling with a few extra pounds (or more) here and there. Of course, the weight loss industry is taking advantage of these. Pill companies, exercise equipment companies, and weight-loss programs are all vying for pieces of the pie and trying to liberate you from your money. The truth is, there is no fast-track, instant way to lose weight. While there are some people who are naturally thin and lean, that’s all thanks to genetics. Many of use must work to maintain a healthy weight. If you’ve tried everything from fad diets to exercise machines, then maybe you should go back to basics and stop trying to loss weight the easy way, because there is no instant method of weight loss. Losing weight – and keeping it off – takes determination and work; otherwise, you’ll just pack on the pounds again. Now, if you want to lose weight safely, just follow these tips:-

 

Stay Active:


The first important component of losing weight is to keep moving. Exercise and daily activity helps you burn excess calories, and stops you from packing on the pounds. In the world we live in today, we hardly have to do physical work, which is good over-all for society, but does have health-related consequences. When you think about it, decades ago, people didn’t have the conveniences we have today – most people walked everywhere and did everything by hand. Today, we have technology to thank for such things like washing machines and cars, but we’ve also become more sedentary. So, try to get as much activity as you can. You don’t have to turn into a professional athlete, but things like talking the stairs or walking to the store instead of driving can contribute to your over-all health. Of course, if you are looking to lose a lot of weight, then you need an exercise regiment that’s appropriate to your level. You may want to consult a professional if you plan to lose a lot of weight, but increasing your activity level or exercising three to four times a week for an hour a day can help you meet your weight loss goals.

 

Eat a Healthy Diet:-


You don’t need to turn vegetarian or starve yourself to lose weight. A balanced and healthy diet is all you need and coupled with enough exercise to burn off excess calories, you can lose weight without crash dieting. Eating meals with a lot of vegetables, some carbohydrates, protein, and dairy, plus a little bit of fat and sugar is all you need to do to maintain a healthy weight.

 

Drink Protein Supplements:-


Most people, women especially, avoid lifting weights and eating protein when they try to lose weight, thinking that they’ll bulk up like the incredible hulk. The truth is, while drinking whey powder may increase your muscle mass, you won’t really bulk up unless you work out for a few hours a day. Drinking protein supplements like whey protein isolate powder can help you lose weight and shape up your body in many ways, not just by making you feel fuller. By substituting your meat intake (which can come with a lot of bad stuff like fat and cholesterol) you can actually help your body lose weight. First, protein takes more energy to process and digest than other nutrients, so you can actually burn more calories by consuming protein. Next, since muscles need more energy, you are actually expending more calories just by having more and bigger muscles in your body. Finally, protein can help control your blood sugar levels, and when you have stable blood sugar, that means your body creates less insulin and keeps less fat in your system. Green drink is also advisable.

 

Get Plenty of Sleep:-


Believe it or not, getting enough sleep can help you maintain a normal body weight. While this may seem counterintuitive, think about it: when you don’t get a full night’s sleep, you tend to do things like wolf down a donuts or candy bar to give yourself a sugar rush, which can wreak havoc on your diet. However, aside from that, there other reasons for this as well, which has more to do with hormones than bad decisions. Leptin and ghrelin, are responsible for our appetites, and lack of sleep affect the production of these hormones. Ghrelin works by stimulating the appetite and leptin tells the brain that you are full. When you don’t get enough sleep, your body may not produce enough leptins, while it may overproduce ghrelins, making you feel hungrier than you actually are.

 

There is no big secret to weight loss. Regular exercise, a healthy diet, increasing muscle mass, and getting a lot of sleep are just some of the ways you can safely drop those extra pounds.

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