PUSHUPS:

Do struggle to do pushups? Pushups can seem very difficult at first to beginners, and advanced pushups almost impossible. When I first started a serious pushup workout, I didn’t know where to turn to. I had always been able to do around twenty-something pushups, but I never really did them often or for a serious workout.

Pushups exercise your triceps and pectoral muscles, and are a great workout for anyone. Here is a site that I used for my pushup workout. The best thing about this site is that it is for everyone: from absolute beginner to the more advanced.

ABS:

Abs are never my favorite thing to exercise, I have to admit. I hate working them. but I love the feeling after I’m finished. Situps and crunches are great beginner workouts. You will want to start slow, as it will take a while for your muscles to get strong enough to do many repetitions. If you can’t do many situps at all, try doing two sets of them everyday: First set, three situps/crunches. Second set, five situps. take a minute break between each set.

NOTE: if you really want to learn the truth about abs, check out this program and see if it’s right for you.

SQUATS:

Squats are a great exercise for your thighs. If you want to try out a great squats workouts, this is a great site.

These are some simple workouts that should help you on your journey to fitness. Please comment and tell us If you know other exercises that would be great for beginners!

 The first thing you are going to want to do is figure out your fitness goals. DO you want to be in “model” shape? Do you want a beach body? Or do you simply want to be able to feel good about the way you look?

Setting goals is a crucial aspect to achieving the fitness you desire. It’s been statistically proven that those who plan ahead and DEFINE THEIR GOALS have much greater success rates than those who don’t. A wise person once said, “if you fail to plan, you plan to fail.”

So before you even get started, define what your goals are:

-Do you want “six pack” abs?

-Do you want to build large, heavy muscle or long, lean muscle?

-Do you want to focus on cardio or weight lifting?

You may want to define many goals, or just a few. It doesn’t matter. But you MUST define them! If you don’t know what your goals are, how will you ever achieve them?

What are YOUR goals for getting into shape? Do you have personal experience in the importance of setting goals? Please leave a comment and let us know!

The truth of the matter isthis: it is HARD to make a big difference in your fitness lifestyle. “Fitness for beginners” is a very hard thing to accomplish; that’s because there is no “get fit overnight” or “easy” fitness.  Like any goal you want to accomplish, you need to invest a LOT of time (and often times some money) into your goal of getting into the shape you always wanted.

When you look at it from a beginner’s standpoint, all the “six pack abs,” and “get ripped” talk may not really look or sound like a feasible goal. And in all honesty, some people don’t really CARE about being ripped or having the “killer” six-pack. Sometimes people just want to get in good physical shape, and want toning rather than muscle mass.

However, no matter which way you want to slice the “fitness pie,” and no matter how big you want your piece to be, it is imperative that you have the “killer instinct” in order to accomplish your goals.

What is the killer instinct? Simply put, it’s the determination that DRIVES you toward your goal, ignoring ang refuting all obstacles.

“It’s too intense,” or  “I don’t think I can handle it,” or “I don’t think this will work on me” are all TRUE statements…If you let yourself BELIEVE they are true.

The killer instinct only knows one motto: “I can and I will.”  It NEVER gives up, no matter what failures may cross its path. That is another thing to keep in mind: you are only a failure if you QUIT.

If you want to succeed, and win the “fitness war”, then You need to believe in yourself, and use the Killer Instinct to DRIVE you toward your goals. If you believe you can do it, and let nothing get in your way of achieving your goals, you WILL succeed.

NEVER LET UP. NEVER BACK DOWN. WIN THE FITNESS WAR.

(Image: xedos4 / FreeDigitalPhotos.net)

Ultimate In-Home Body Workout

Check out this video for an EASY full body workout. All you need is resistance bands! If you don’t have a “door anchor,” all you have to do is just open the door,  wrap the middle of the band over and around both knobs, leaving the door open. It works just as well.

Have fun! 

Well, I got bored last night, so I “created” an easy abs workout. There are only eight steps, and about half of those “steps” are just short breaks.

It should only take you around five minutes to complete. Maybe not extremely easy for beginners, but it’s definitely a good little workout with a little variety (at least better than doing only sit ups). You should definitely be able to feel a bit of “burn” on this one!

1. Start with a 20 second abdominal stretch. (Lie down on the floor, and lift your legs and upper body of the ground. Trust me: you will feel it when you are doing it right!)

2.   Take a 10 second break.

3.   15 second ab stretch

4.   10 second rest.

 5.   20 sit ups

6.   5 second rest.

7.  30 second ab stretch

8.  30 sit ups

Do that every day for a week, then TWICE every other day for a week, on the “other” days just doing it once. Go ahead and take a “day off” every three days at this point. You can continue doing this workout weekly, expanding and making it more difficult as you go. Just have fun with it, and let me know how it works for you. Feel free to make any changes that you want.

Feel the burn! :)

If you want to increase your strength, check out this 6 week program. I love it! It really helps to get you in shape, and is a great fitness workout for your upper body. Check it out!

 “All work and no play makes Jack a dull boy” is a saying most of us have heard since childhood; and it’s true, no matter how many of us fail to heed its advice.

The same could be said for rest: “All work and no rest makes jack a dull (and rather fatigued) boy.”

We obviously need rest, and it is crucial to achieving success in the fitness war.

But spending all your time resting would eventually become tiresome (and boring), and the original purpose of the rest would be defeated. If you indulge in rest and relaxation in between periods of exercise, they will both be thoroughly enjoyed, and you will also enjoy your workouts when you return to them.

Rest is the “dessert” one enjoys at the close of a satisfying day of work. Just as “all work and no play” is not to be desired, continuous resting wouldn’t help either. Even the “good ol’ R&R” will fail to give you perfect happiness. That’s a given.

The point is: make sure you take breaks to rest, but don’t make your break too long!

If you aren’t careful, the “break” may become a “vacation,” and maybe even a PERMANENT vacation.

For example: a year or two ago, I experienced this first hand. I was in pretty good shape. I was running three miles almost every day, with a time of 18:30 pretty much every time. I was able to run one mile in 4:40. I could easily do sixty pushups, 200 sit-ups, plenty of crunches, etc.

The problem is though, that running that hard nearly every day isn’t exactly the best thing for you.  I realized this, and took a few days off. Those “few days” soon became a “few weeks,” then…a “few months.” You get the point.

It is very hard to get back into a “groove” once you have gotten out of it. Believe me, I still haven’t gotten quite back into the same “groove” yet. I can do a pretty easy mile in 5:15 though, so I’m not doing too badly.

Make sure you learn from MY MISTAKE, and don’t make it your own.

REMEMBER: All work and no rest may make jack pretty dull, but all rest and no rest will harm him JUST as much!

Keep up the fight, and don’t lose your groove!

‘Till next time,

-Jared

Lose Your Weight: Simple & Practical Ways

Eat right & on-time

Weight loss is a critical issue in today’s society with obesity on the rise and people finally realizing what being overweight is doing to their bodies, their health and eventually their lifestyles.

Weight loss is good for many conditions. It is of real benefit in diabetes, high blood pressure, shortness of breath, joint problems and raised cholesterol.

Weight loss is possible with exercise and healthy meals alone, but including good-quality protein and building lean muscle mass will help you lose more quickly, helping you to keep the weight off and stay healthy.

Weight loss is virtually guaranteed if one sticks to the regulations of the diet.

Weight Loss basics: eat more calories than you use & you’ll put on weight; use more than you eat and you’ll lose it. Weight Loss is now a goal which can be reached really easily if we stick to a training regime, diet plan. But for some, surgery may be the only hope.

Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss.

However, all experts do agree that the best way to maintain weight loss is to follow a healthy lifestyle. Whichever approach you prefer, the key to long-term success is a slow steady weight loss. It is proven that it is important to prepare yourself mentally for your weight loss journey and the lifestyle changes you are about to undergo.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.

The primary factor in achieving and maintaining weight loss is a lifelong commitment to regular exercise and sensible eating habits. You will find that all levels of your life are improved with weight loss which brings you so much personal satisfaction.

If eating habits are not completely and permanently changed, the weight loss provided by a diet is not going to last long. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and / or exercise regime.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Diet

Dietitians are nutritionists who work directly with clients or patients regarding their nutritional needs. Dieting reduces your caloric intake but exercising helps you burn more calories. DIET Weight loss is vital if obesity is present. Dieting is easier than you ever imagined. On a vegetarian diet, weight loss is not supposed to be a problem.

A well balanced reduced calorie diet containing moderate fat is recommended. The inclusion of different kinds of fruits into weight-loss diets is a healthy way of dealing with starvation, as well as providing the body those nutrients and vitamins it needs to function properly.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. First of all decide how much weight you want to lose, and set yourself a realistic target, ideally with the help of your dietitian or doctor.

A diet that works for some people does not work for others. A healthy breakfast is one of the key elements of a healthy diet and consequential weight loss. Most fad diets, if followed closely, will result in weight loss-as a result of caloric restriction.

Moreover, dieters who fail to adopt better exercise and eating habits will regain the lost weight-and possibly more. As it begins, large amounts of water will be shed, leading the dieter to think that significant weight reduction is taking place.

Consult your doctor, for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.

Much of the early weight loss on a very low calorie diet represents loss of muscle tissue rather than loss of fat.

As many as 85% of dieters who do not exercise on a regular basis regain their lost weight within two years. Repeatedly losing and regaining weight (yo-yo dieting) encourages the body to store fat and may increase a patient’s risk of developing heart disease.

Eating three balanced, moderate-portion meals a day-with the main meal at mid-day-is a more effective way to prevent obesity than fasting or crash diets, which convince the body that there is an ongoing famine. Modern medicine has found ways to extend our lifespan through dietary restriction.

For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. The American Heart Association (AHA) generally recommends a diet with less than 30% fat.

Individual’s lifestyle, food preferences, preparation abilities, snack habits, cravings, etc, should all be considered when developing a dietary plan. It is important that the nutrition counselor tailor the diet to the individual as opposed to adopting a “one-size-fits-all” approach. After weight loss, lower-fat diets may be the best.
For most people, being overweight is a result of an insufficient amount of exercise, an inadequate lifestyle routine and a poorly balanced diet.

Most high-fiber foods are also high in water and low in calories, making them must-have diet foods. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets.

Some experts believe dieters have better control if they eat several mini-meals throughout the day. Exercise and a balanced diet are the key factors in fat loss and weight reduction.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day.

The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.

Eat a healthy diet filled with lots of vegetables, fruits, and whole grain products.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Surgery

But for many in this situation, weight loss surgery is the only hope. One of the earliest forms was gastric bypass surgery. There are many forms of surgery these days and all have pros and cons.

There are still substantial risks, however, as with any major surgery. For those who believe surgery is the best option, consulting with an experienced physician is essential.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.

Such obesity surgery, however, can be risky, and it is performed only on patients for whom other strategies have failed and whose obesity seriously threatens health. If hiatus hernia symptoms are chronic and do not respond to diet and medication, surgery may become necessary.

Today, most surgeons elect to perform laparoscopic surgery, because it is minimally invasive and recovery time is reduced.

Burn

If you imagine yourself losing weight and burning up calories during normal daily activity, you will lose weight and body fat. It has a cellular effect on the body, causing fat cells to release their stored fat to be burned as energy. The food you eat during the day should be burned off through activity.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. Dieting reduces your caloric intake but exercising helps you burn more calories.

We all know that to achieve a healthy weight loss we need to burn more calories than what we take in. Exercise increases the metabolic rate by creating muscle, which burns more calories than fat.

When regular exercise is combined with consistent, healthful meals, calories continue to burn at an accelerated rate for several hours. Calories burned depending on your activity level.

Not only does fat provide a sense of fullness, eating enough of a healthy fat called omega-3 fatty acids may cause your metabolism to burn fat more efficiently. If your weight remains constant, you are probably taking in the same amount of calories you burn each day.

If you’re slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

The number of calories we burn each day is dependent upon our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions and our level of physical activity.

Our weight also plays a role in determining how many calories we burn at rest — more calories are required to maintain your body in its present state, the greater your body weight. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job).

For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. If you’re eating fewer calories than you’re burning, you’ll lose weight.

As it is well known when the body does not get enough calories it starts to burn the fat that was deposited in the fat tissue.

Exercise will help you burn excess calories and fat, and will also help to tone and build muscle. Retaining muscle is the key to optimal fat burning metabolism.

By: Pradeep Mahajan

Disclaimer: Consult your doctor before starting any diet / weight loss program. Information in this article is for educational purpose only.

Pradeep Mahajan: He is an engineer-MBA. He has multiple interests which primarily include health, investments, management & technological topics. Being a health enthusiast, he researches, studies & writes on health topics, often in consultation with medical & health professionals. He keeps track of proven ways for achieving better health & fitness through diet, exercises, stress management & healthy lifestyles. Do you want to learn more about current & other related articles? Visit http://www.health-fitness-wellness.com for practically useful information on health & healthy lifestyles.

This article is available for reprint on your website and/or in your newsletter, provided it is not changed and you include the author’s web-site address.

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 Here is a Bodyweight Workout video you might like. You won’t need ANY exercise equipment for this workout!

Out of shape? Want to get BACK into shape? Then this beginner workout is for you! Hope you like it!