Tag Archives: staying fit

Advice About Training From The Experts

advice training

When it comes to finding the perfect fitness plan for you, there is a lot you can learn from experienced professional trainers.

These little tips will help you put together a much better workout routine and fitness plan, while at the same time improving your quality of life more than you could ever imagine.

1.     Start slow and organize yourself.

a.      Make small changes. If you are new to fitness training, start little by little. Gradually introduce activities and changes to your day.

b.     Plan ahead. When you have time to spare, plan your fitness schedule for the week. You will be able to do it more efficiently.

2.     Intensify your workout.

  • Work out harder, and you will burn more.  A hard, intensive workout will keep you burning calories for hours even after you leave the gym.
  • Start your day with exercise. Do your fitness routine first thing in the morning, and you will not have to make room for it in your busy schedule. It will also be much more intense and effective.

Do your fitness routine first thing in the morning.

3.     Focus on your inner body and mind, and enjoy it.

  • Fitness starts from the inside. Working out will improve your physical appearance, but that should not be your reason to do it. You do it to be healthy.
  • Meditate. Your mind is part of your body –don’t leave it behind.  Re-connecting to your source will give you peace of mind and heal emotional wounds.
  • Do the things you like. Working out does not have to be a self-imposed obligation; not if you find something you really like to do.

4.     Don’t procrastinate, just do it. And do it well.

  • Don’t give yourself unrealistic goals, but stick to your plan as much as possible. Share your goals with friends: it will keep you motivated.
  •  Combine cardio and strength training. Your workout will be shorter and more effective.
  • Picture your goal, then break it down into smaller goals. Step by step, you will get where you want.

5.     Pay attention to your posture, your diet and your commitment.

  • Watch your feet. Proper foot placement is paramount to good balance and spinal alignment.
  • Eat well. Eat clean, unprocessed food – fruit and vegetables, lean meat, good fat and grains. Think of food as fuel, not a reward for your cravings.
  • Set a two-day rule: Don’t go for more than two days without training. Stick to that rule no matter what you do and where you go.

If you do this well, your strength endurance will certainly increase and then all you will need to do is repeat this circuit two to four times.

 

9 Kettlebell Moves That Burns Away Fat

kettlebell

Kettlebell exercises

Kettlebells are an all-around fitness training tool, perfect for cardiovascular exercises combining strength and flexibility workouts. For strength training and weight loss kettlebells are your best allies.

So what is a good kettlebell strength training routine? David Schenk, a certified trainer from World Kettlebell Club, has put together a complete and effective fat-burning  kettlebell workout. It should be done following a Tabata interval (8 sets of 20-second repetitions, resting 10 seconds in between).

What you need

Some clear space, an exercise mat and two kettlebells. This routine focuses on all your major areas: shoulders, biceps, triceps, torso, back, glutes, knees and legs. There are nine different sets. Here is a brief description of each, along with their benefits:

1.     Goblet Squats

Holding the kettlebell’s handles, stand up and then squat down. This tones all your major muscles, but especially quads.

2.     Thruster

A continuation of the previous exercise. This time, when you stand back up push the kettlebell up with your arms. It improves cardio and strength.

3.     Turkish Get Up

A bit more complicated, but easy. Lie on your back and bend your right knee. Holding the kettlebell in your right hand, lift it up above your head as you push yourself up with your left arm, straightening your back. Then move up, with your left knee on the floor, and stand straight, all the time holding up the kettlebell. Repeat on the other side. It works on your whole body.

4.     Dead-Lift

Take the kettlebell in your hands and hold it down. Then squat down, resting the kettlebell down on the floor while still holding it. This tones your legs, glutes and lower back.

5.     High-Pull

Standing straight and holding the kettlebell in your hands, lift both elbows up and push the kettlebell towards your chin. You will be working on your shoulders, biceps and back.

6.     Dead-Lift to High-Pull

A combination of the previous two exercises, starting with the first one and progressing to the second. It will benefit all the combined muscles as well.

7.     Burpee to High-Pull

Stand up, with the kettlebell on the ground. Then bend your knees as you put your hands down. Stretch your legs until your back is straight, then bring your feet forward until you are squatting. Grab the kettlebell handle with both hands and stand up straight while pulling the kettlebell as in the High-Pull. It will do wonders for your torso, legs, shoulders and biceps and also for your cardio.

8.     Back-Pulls

Hold down the kettlebell with your right hand, then flex your left knee and push your right foot back. Do pulling movements with your right arm. Repeat with the other side. It will tone your shoulders, biceps and back.

9.     Renegade Rows

Using two kettlebells on the floor and grabbing their handles with each of your hands, start in push-up stance, then pull one kettlebell up while supporting your weight on your other arm. It will work on your entire upper body.

When done well, these exercises are guaranteed to lead you towards successful fitness and weight loss, while at the same time taking a lot less time than regular gym workouts.

Start slow

If it is your first time, start slow. Do not overstress yourself, but work your stamina up step by step. You can begin by doing one cycle with each set of exercises, and then as you gain resistance you may work your way up to faster and more intense training, until you can accomplish the Tabata interval.

 

The Benefits Of Upside Down Inversion Exercises

Upside down Exercises

Inversion exercises are done while being hung fully upside down with the support of inversion boots on a horizontal bar. Sounds tricky? It is and can be quite a challenge, but the benefits gained from doing inversion exercises might encourage you to try it yourself.

Inversion Boots

When doing inversion exercises, inversion boots – otherwise called “gravity boots” – are worn to support your body. Inversion boots are made with straps to hold on to your ankles and attach to the horizontal bar. This is the only thing that is used to support you and keeps you safe while allowing you to do the various exercises that act as therapy for your body.

Types of Exercises

Inverted Squats

Squats are done the same way as standing. The only difference is that you are fully inverted instead of standing before starting each bend. In order to complete the proper form of each squat, start at a 180 degree angle then bend your knees while raising your body toward the bar. This exercise works on your hamstring and glutes.

Inverted Sit-ups

You are better able to stretch your body through inverted sit-ups. Fully invert your body and stretch through 180 degrees, brining your chest toward your thighs. This exercise works on your lower back and abs. 

Full Inversion

Full inversion means that you hang yourself completely; toward the floor. This exercise is one that takes very little work and allows you to take the time out and meditate. It releases stress and back pain, improves circulation and gives you mental alertness. The gravity also realigns your spine.

Three Points Hang

As a beginner, you can try the three points hang. This means that three different points of your body are supported by the horizontal bar at all times; your feet and one of your hands at a time.

Therapeutic Benefits

Inversion exercise falls under the category of core training. It works your legs (hamstring and glutes), abdominals, chest and back. Apart from inversion exercises physically molding your body, they are therapeutic. Inversion exercises help to realign your spine, improve blood circulation, reduce stress, increase flexibility, improve posture and rehydrates the vertebral discs (allows for flexibility of the spine).

Precautions

Although inversion exercises help your physical and mental health, there are certain precautions that must be considered before attempting the maneuvers. If you have hernia, glaucoma, high blood pressure or heart disease, it is not advisable for you to do the exercises. Also, pregnant women and persons suffering from obesity should not participate in inversion exercises.

Tips to Lose Excess Fat Quickly

Losing Excess Fat Quickly

Burning calories can be a difficult task for anyone. Fitness enthusiasts are always mulling over options in relation to cardio exercises. What methods can you use in order to start shedding weight? You just want to get in those 30 minute exercises and be on your way. This piece will list tips on burning calories quickly and efficiently.

Jump Rope

Looking for fast calories burns? A jump rope will quickly become your best friend as it is nice and easy. You can start anywhere and simply skip your calories and fat away.  It is recommended to keep a jump rope handy at all times. You can take it out anywhere and start skipping.

Research has shown that 10 minutes of skipping rope is enough to lose 100 calories. This is excellent and you could lose a sufficient amount of calories in a short period.

Drinking Water

Sounds like an easy suggestion does it not? There are research studies done showing the effectiveness of drinking water on weight loss. There are health benefits such as ridding your body of unnecessary toxins and it can help with weight loss fast.

There are times when the body is simply craving water and you confuse it as being hungry for food. This is a common issue for people and it is best to always keep water in hand and remain hydrated. You will notice a difference in your overall eating behavior in no time. This is a long-lasting solution and one that should be stuck with for life.

Walking/Running

This is the one everyone knows about when it comes to losing calories and shedding fat. All it takes is a mile every day in order to start noticing results. You can run, jog, or walk your troubles away each day as calories will shed quickly.

Always look to challenge yourself when putting together a regimen to follow. Running a mile should not be the only focus, you should crave to improve your times and burn calories rapidly. Improving your time is the best way of staying fit, maintaining a challenge, and being happy with your state of mind.

Housework

Remember those pesky chores around the house? They can be your biggest enemy as you look to move on with life. Yet, they can become your best friend as you try to shed calories. Even doing something as simple as sweeping the floor can help you lose weight in a hurry. Try it wearing a weighted vest!