There is plenty a person can do such as jogging or walking in the morning, playing basketball, or any other sport with friends.

However, if you really want to have muscles and look lean, the best thing to do will be to sign up and work out in a gym.

See your doctor first

Just like taking any medicine, we always recommend consulting a doctor first before undergoing any new form of exercise regime.

How does physical exercise help?

Physical exercise is beneficial because it helps maintain and improve one’s health from a variety of diseases and premature death. It also makes a person feel happier and increases one self-esteem preventing one from falling into depression or anxiety.

There is also no doubt that it has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

What’s the best exercise plan

The best exercise plan should have both cardiovascular (cardio) and weight training exercises. This helps burn calories and increase the muscle-to-fat ratio that will increase one’s metabolism and make one either gain or lose weight.

8 tips to stay fit and healthy

Start out gradually

A person who has never worked out before should do it gradually. Someone just starting training and doing it too much for the first time can end up pulling a muscle or end up with an injury making it worse.

Endurance will never be built in a day and doing it slowly and repeatedly will help to make sure you get used to exercising.

Your focus needs more focus

Focusing on specific parts of the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs, which can result in a chest pack.

But healthy, fitness, and beauty are not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Now, we want to focus on tips to stay fit and healthy that you can do every single day.  That will help you stay beautiful and healthy on the inside:

Every day tips

Try reading books or seeing a movie

Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping, or watching a movie. Studies have shown it is a reliever and helps one from looking stressed and haggardly.

Seek help from pollution

Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

Give up those vices

Another way to stay healthy is to give up some vices. A lot of people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also been shown to do the same.

Stay away from smokers

For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

Try a positive mindset

Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

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It really doesn’t matter what you do, go to the gym, Crossfit, do pushups or go for a walk around the block.  Just start and don’t look back.

No matter what it is, you can always find a way to train.  Here are 15 different ideas to help you not only survive exercise training. To also train around any injuries that might happen.

Stop and Go

If you are playing a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters.

Repeat this process five times.

On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).  Injury training from a ACL injury can set you back months.

Cool down

Heatstroke is not something that can be easily cured like a headache. To avoid it, stay cool and hydrated. Be sure the combined temp and humidity are less than 160. This is according to Dr. Dave Janda of the IPSM.

Get the proper equipment

Badly fitting gears or ill-sized equipment can be a cause of training injuries. The extra money spent on proper equipment goes a long way.

Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainers, this advice is invaluable to your exercises or training.

Go west (or whichever direction works)

If you’re playing or training in multiple directions, your warm-up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

Have yourself filmed

The camera doesn’t lie. Show your video to a person well verse in your training, so he can give a critique of your fitness regimen.

Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

Take An early dip

Schedule your swimming sessions early. The fewer people in the pool means less of everything in the pool.

Protect yourself

Wearing custom-fitted mouth guards reduces the risk of injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it’ll last for years including your smile and teeth.

Smooth out your tendon

Inquire about ultrasound needle therapy. This procedure minimally by using ultrasound to guide a needle. The needle smoothens the bone, breaks up calcification, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

Do off-road running.

If the surface is unstable, it trains the ankles to be stable.

Know where you’re going.

Whether it’s biking or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you’re familiar with the route taken.

Train hard.

Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article in the Journal of Sports Sciences.

When the going gets difficult, the veteran athlete relies on skills they’ve trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see and react much faster.

Injury training or even finding some motivation back after a layoff. Doesn’t need to be hard,  take small step you will get there in the end.

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The water truth you really need to know

There is no doubt that your body does require hydrating every day but you need to remember that there is a certain amount of liquid in the food we eat. Your body will tell you when you are dehydrated enough that you need to drink some water.

Tip – Trust Your BODY

Starting a weight loss plan

If you’re starting a weight loss plan then try and have a big drink of water before your meals as this will help to make you feel full.  Consequently, you may tend to eat less.

There has long been the belief that coffee and tea will dehydrate you. There is really no concrete evidence to suggest that is accurate either. For a person who consumes a moderate amount of coffee or tea during the day, there is no noticeable evidence that it has a diuretic effect.

Does lemon really work

Lemon squeezed into a glass of warm water first thing in the morning has no benefit at all. It has been said at times that lemon water will flush the toxins from your body. Well, your liver and kidneys do that work on their own. However, if you enjoy drinking lemon water, then continue to do so as it won’t harm you.

Yes water can kill you

You should also note that it’s possible to die from drinking too much water.  It is a condition called Hyponatraemia. This condition occurs when as much as 6 liters of water is consumed.  It is caused when the sodium levels in the blood drop to a low level, as you’re washing away the natural salts in your body. Symptoms of this condition are similar to being intoxicated with alcohol.

 It is very rare for this condition to occur if your kidneys are functioning in a normal manner.

So there you go, some truths and myths about water, but whatever you do stay hydrated but don’t go overboard.  Remember anything to do with your health and well-being, needs to be done in moderation.

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Weight loss pills:

Proponents of these pills claim that they can really aid weight loss by boosting metabolism or reducing hunger. The problem here is that the hormones inhibited in your body by these pills is necessary for a number of other factors too, and there is a chance that you might end up becoming malnourished if you use these pills to lose weight quickly.

Laxatives:

People tend to think that if they take laxatives they are going to lose weight quickly. While it is true that your weight is slightly lower after you poop, this is not because of fat burning. You are still going to be at the same weight, but if you take too many laxatives you might end up getting severe muscle cramps or your body might end up becoming incapable of pooping on its own, which is a situation that might require surgical intervention.

Detoxing:

This is a new trend that people think will make them extremely healthy. The truth is that getting a detox is actually pretty dangerous, because these diets deprive you of essential nutrients that it needs in order to keep it functioning at maximum capacity. You end up losing weight on these diets because you are malnourished, not because you are actually cleansing your body of any toxins. Avoiding such diets is absolutely essential because otherwise you are going to end up getting quite sick.

Corsets and Waist Trainers:

These are one of the most dangerous weight loss devices out there, and another problem with them is the fact that they aren’t effective at all. In fact, you would be better served just doing nothing at all, because these weight loss aids only give your body the appearance of having lost weight. Your body gets into a certain shape but it does not stay that way, and while you have it on your internal organs are going to be under a great deal of pressure which can cause severe damage to your system in the long run.

Check out the best workout shoes that prevent your feet from getting sore while you work out or play tennis.

Body Wrapping:

This is a process by which your body’s water content is reduced which supposedly leads to weight loss. While you do end up losing weight, most of it is water weight which is necessary for you to survive. Using this technique can result in serious dehydration which leads to headaches, stiffness and even more serious issues.

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Whatever the reason, it’s not important, the main thing is your desire to get back into a routine again.

So before you jump into a rigorous exercise program, think about how long it is since you’ve done any exercise and plan your routine to suit your level of fitness. You will need to re-educate your muscles. Your body goes through changes when there is no regular exercise routine.

Your muscles lose tone and your lungs won’t expand as well as they did when you did regular exercise. The blood vessels in your body will be smaller from the lack of exercise therefore making it more difficult for the oxygen to be pulled from the blood, thus putting more pressure on your heart.

Don’t start working out like you were when you last exercised as you will do yourself more harm than good. If you were a regular attendee at a gym and took a break because you felt that you weren’t getting the most out of it, then consider speaking with the trainers to work out a different routine or join another gym that may have a different approach to exercise.

 Start slowly by warming up your muscles for about 5 minutes before you attempt anything. If you were used to jogging, then start with a brisk walk for a few days until your muscles are used to the exercise. Gradually build up to jogging and before you know it you will be back to the level you were at before your layoff.

 If you trained with weights previously, then it’s important to use smaller weights to begin with. Try to work out 2 to 3 times a week for about 30 to 45 minutes a session, then gradually increase the weight and times.

It is possible that it may take around 6 weeks to get back into the level of fitness that you had achieved before your layoff, so don’t be impatient.  Resist the urge to push yourself, and above all don’t work out until you are in pain before you stop. That is one way to guaranteed to do yourself an injury.

One thing to remember when you trying to work out how to start to exercise again after layoff is to wear comfortable clothes. Maybe purchase a new set of work out wear to get you in a positive mood, and always wear comfortable shoes.

Don’t be disappointed if your first foray back into exercise is less rewarding than you anticipated. It is important to keep a positive attitude and above all enjoy what you do.

Your diet is also important when deciding how to start to exercise again after a layoff. Having a balance healthy nutritious diet of good quality proteins and a variety of fresh fruit and vegetable will benefit your body during exercise.

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When I think about what I wrote above, I think I am lazy, and just don’t want it enough.  I have been in the online world for long enough, to have been able to achieve what I wanted 10 times over.

It is as much as knowing I am smart enough, but I know I am lazy.  I want to do something about it but I just don’t.  When you want to start exercising, its the same principles.

There are 5 things you can ask yourself every time you hit a brick wall, here they are :

Working out – WHY

Sometimes, it’s about the goal not being strong enough.

Even sometimes, it’s about not knowing how.

Sometimes, it’s just your reason isn’t strong enough

I’m Pretty Sure you know what I mean.

For me, I know.  I mean really deep inside, I know why I haven’t or why I couldn’t be bothered.  I think you might too, if you were honest with yourself you know too.

What are you going to do about it?

Once you’ve worked out why it comes down to what you are going to do about it.  You can either stay in the same groove, the same mindset and as the saying goes if nothing changes, then nothing changes.

Making the change you need – HOW

It’s all about the teacher appearing when the student is ready.  Sounds like a crock of shit to me, but something needs to change. It’s up to you, to start.  Sometimes just starting is the hardest thing to do.

Maybe it’s a case of :

Not drinking as much every week – cut back from 5 to 2 every night.

Reading one book on the topic you want to master.

Start doing one thing a day that will make a difference to where you want your life to be.

When are you going to

Don’t wait for the right moment, don’t wait until you have enough. Start right now and don’t look back. Set your self milestones along the way, and let yourself know that you are actually improving.

WHERE are you going to do it

Well, this really depends on, what types of things or goals you are wanting to achieve for yourself.  This blog is all about average people trying to be that little bit fitter, well start at your local park for a walk.  Take the dog with you, and go and have some fun.

When you want to start exercising, it takes some planning.  Then just get in and do it.

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lack of exercise

How to make 50 the new 30

Food ( Nutrition )

By eating a good first class protein two to three times a day, for example eggs, meat or poultry you will be able to keep yourself young and vibrant.

While fish is also a good protein it does contain heavy metals and other contaminants caused by us continuing to pollute our environment.

Eliminating sugar and keeping carbohydrates to a minimum will all help to maintain a healthy diet.  By using natural fats and coconut oil we are able to keep our skin cells plump and healthily hydrated.

Some people look a great deal older than they really are and usually this is caused by their eliminating healthy fats from their diet as well as not drinking the adequate  amount of water that we should all drink in a day.

By cutting down on using natural fats we tend to increase the use of sugars and carbohydrates. Most low fat foods contain a high concentration of sugar and this helps us to age more quickly.

Some inflammation in our body is often caused by excess of sugar, starch and other poor quality carbohydrates by reducing the collagen production. As a result of increased sugar intake the skin on our face starts to wrinkle and sag and it loses the tone we all had as a child. It just doesn’t affect our face but the whole of our body.

Consuming too many grains will tend to make us fat as it acts like a sugar in our blood, thus causing us to look older than we really are. It is essential to eat plenty of protein for the cell regeneration our bodies require.

We are unable to store protein in our bodies, so it is important to consume a good quantity of it, because if we don’t then the body leeches protein from itself, causing loss of muscle.

Exercise

Exercise is still important when you follow a healthy diet. However strenuous exercise is not as necessary as one would presume. Sometimes low impact exercise and using some weights at least twice a week is equally effective.

Using weights is not only excellent to tone up the body while dieting it is a great way to keep our bones strong. Particularly as we age it is important to have strong bones to eliminate broken bones from falls, which happen to the elderly quite frequently.

If we continue to exercise we may stay younger and if we minimize the sugars and grains in our diet, then we will achieve a lovely toned body which in turn helps us look younger.

It is boring, but its a healthy lifestyle, that will get you their in the end.  Start eating better, exercising more, and reverse the clock.

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Spending a few minutes every day on some form of exercise is beneficial to having a healthy mind and body. Exercise gives you energy and set the endorphins off in your brain so that you are able to function more efficiently.

Here are 6 ways to find time to exercise

Sleep sooner

Sleep is important for a healthy body, however getting out of bed earlier in the day to exercise will have a positive effect on your daily routine. If you retire 30 minutes earlier each night and rise that much earlier in the morning and undertake some form of exercise for those 30 minutes, you will find that your appetite is regulated and your energy levels will be improved.

Morning workouts

How often do you think “I’ll work out this afternoon and then give it a miss because you’ve had a big day?” I’m guessing quite often as it’s a common excuse for not exercising.

Morning workouts are beneficial as they not only start the day off in a positive manner but your exercise routine is over and done with for the day, so there will be no guilty feelings about laying on the couch in the evening.

Less Social Media

Another way to find time is to exercise is to reduce the time you spend on social media. Facebook and internet surfing are two of the main reasons we have become used to a sedentary lifestyle.

Give up TV

Maybe you are a T.V. addict, well try turning that off for 30 minutes and go for a walk. It doesn’t have to be a rigorous exercise that you do, just the simple fact of getting off the couch and walking will be beneficial to you and by doing it regularly it become an enjoyable habit. If you can’t manage 30 minutes a day try for at least 15 as it’s a proven fact that 15 minutes of exercise a day reduces the risk of a premature death by 14%.

Exercise and Watch TV

It’s not in most people’s nature to completely ignore the television or internet, however it is an advantage to incorporate some exercise while watching T.V. Maybe a walking machine could be used during the ad breaks, or try doing some push up’s.

When surfing the net, it is advisable not to sit for any longer than 20 minutes at a time, so some pushups every now and then would be an advantage. If you do it regularly then it will become a daily routine that you don’t even think of as that dreaded exercise.

Commute to Work – Try Walking

If your still at a loss on how to find time to exercise, think about how you commute to work. If your work place isn’t too far away, try walking or riding a bike. If you catch a train maybe you are able to walk to the train station. My guess is that you will always find time to do the things you enjoy, so if you don’t enjoy exercise try to fine some form of activity that could become your best friend.

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The weight lifting or strength-training programs can be started two or three days per week for several weeks. We recommend starting with one set of 10 to 12 reps, then increasing it to two or three sets as the weeks move on and you improve.

Just make sure that you stick to a higher rep limit and slightly lower weight, then try for really heavy weights with low reps, you need to make you give your body time to recover.

How to Do Weekly Weight Lifting Routines

Dieting is useless if you’re not doing some sort of exercise, now walking is also a really good idea, but if you’re doing any type of weekly weight lifting routine there are plenty of different routines that can do done by you. For example, split routines are a great option to be considered to be done by you.

To be simple, dieting is one half of the equation of only letting your body lose weight, but it really lacks in shaping your body department. So if you are serious about dieting, losing weight, body shaping, and basically being a better version of yourself, then talk to a Personal Trainer.

They can help you work out a schedule that works for you, just make sure you stick to the routine. Most, exercise or weight lifting routines are based around doing push/pull, so your pulling muscles can be worked on one day while the next session can be working your pushing muscles.

Weekly Weight Lifting Routines Schedules

The pulling muscles mean that your back muscles and biceps can be worked.  Then for your pushing muscles, your chest and triceps can be focused on to be built and shaped well. Your leg, shoulder, and abdominal exercises can be fitted whenever it is wanted by you and the schedules can be started to be listed by you.

Like on Monday, your chest, triceps, shoulders, and lower body can be worked which are included in the pushing muscles.  Tuesday, the back, biceps, and abdominal can be focused on which is often called pulling muscle groups.

Weekly Weight Lifting Routines Ideas

A decent diet means that you can’t really take days off, but you get days off when it comes to weight training, so if your routine is Monday, Tuesday you can have Wednesday off as a rest day, then train Thursday, and Friday.

It’s really important with weekly weight lifting routines.  That scheduling to take time off so you can be body can be rested. So your body can get the benefit of rest and a decent diet. On your days off, you can rest completely, or even do a little bit of cardio.

You can also do things like mix up your body parts.  Try training your upper body one day and the lower the next day. You can also make your routine fit around two to four times per week based on your need.

Weekly Weight Lifting Routines Tips

Monday can start with weight lifting for your upper body covering the back, chest, shoulders, triceps, and biceps.  Tuesday is for lower body weight lifting and your glutes, quadriceps, hamstrings, calves, and abdominal can also be focused on.

With this type of schedule, Wednesday can be taken as a free day for your body.  Then Thursday can be continued again with your upper body. Your body can be rested on Friday.  Then on Saturday, you can tackle your lower body weight lifting again.  Sunday you can rest your body again.

Weekly Weight Lifting Routines Guides

Like we’ve said, a decent diet goes a long way, but if your diet with any really decent weekly weight lifting routines and you will get some decent results quickly and have a really nice body that you want.

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Exercise is meant to make you happy; it doesn’t mean you have to be a gym junkie, just get up, get moving, and get the blood and juices flowing. Do this every day and you begin to feel a lot healthier and much happier – guaranteed!

5 Benefits of Exercise

Exercise is not only about muscles and aerobics. Whilst exercise will improve your physique and health, it also has even greater benefits for your brain power, mood, and overall energy.

Eases Anxiety and Stress

A fifteen-minute bike ride will not instantly make your troubles disappear but it is a start. Exercising regularly will help you take control of the anxiety and stress that riddles your life. Aerobic exercise will release hormones that help reduce anxiety and stress while promoting a sense of well-being.

If you feel angry or stressed after a particularly annoying day at work do yourself a favor, get on the bike or go for a run and literally just burn it all out of you! It works wonders, trust me.

Sharpens Brainpower

The same endorphin which makes you feel good about yourself helps you become more mentally sharp and focused on the tasks at hand. Your brain will also be stimulated with regular exercise which helps the growth of new brain cells and prevents age-related decline.

Lifts Your Mood

Exercise is effective in treating symptoms of mild to a moderate depression similar to that of antidepressant medication. Regular exercise releases powerful chemicals into your brain that helps energize your spirit and prevent you from falling into the dumps.

Improves Self Esteem

Regular exercise is like an investment in mind, body, and soul. Once exercise becomes a habit it can bring forth a sense of self-worth which will make you feel powerful and strong.

Boosts Energy

If you want to be full of beans and bubbling with energy during the day and enjoy a good, restful night’s sleep at night there is no better tonic than exercise. Begin your exercise routine with a few minutes of aerobics each day and increase your workout as you begin to feel more energized.

6 Obstacles to Exercise

With exercise offering numerous life-changing benefits, what is it that holds people back and makes exercise feel like a chore? Many people view exercise as something only for the athletic and young or for those who have less busy schedules. Perhaps you believe the commonly held myths that exercise is more painful and arduous than it really is. You must first separate fact from fiction if you are to overcome obstacles to exercise.

No Time to Exercise

Research shows that short, low-impact intervals of exercise will play a powerful role in supercharging your health. If you take out your dog for a 15-minute walk, your body will benefit greatly.

Exercise is too Painful and Difficult

Consider the powerful phrase, “no pain, no gain”. Yeah I know, it’s pretty cheesy stuff, inducing nightmare visions of 80s disco, legwarmers, and Mr. T in purple spandex, but retro though the phrase may be, it’s as true today as it ever was.

Current studies have shown that you don’t have to make your daily exercise routine hurt for it to be effective. Avoid pushing yourself to get results. Build your fitness and strength slowly by swimming, walking, cleaning the house, or playing golf.

I’m too Tired

This is a very common reason why people avoid exercise. If you think that working out will make you more worn out, the opposite in fact is true. Studies have indicated that regular exercise makes you feel energized and rejuvenated. It can reduce fatigue to a significant extent.

I’m not Athletic

You may not be the sporty type, fair enough. And you might not have cat-like reflexes when it comes to catching or throwing balls, yeah, ok, but so what? Why should that preclude you from exercising? You can walk surely, right? Ride a bike? Good, get started.

My Health is not Good

It is not too late to start building your physical fitness and strength even if you are a senior. You may have never really exercised daily before, but exercise is known to treat arthritis, diabetes, and other medical conditions. So speak to your doctor about following a safe exercise routine.

The Need to Exercise

If you want to feel better, be less fatigued and live longer look no further than regular exercise. The health benefits derived from regular exercise are hard to ignore. Exercise can help both prevent weight gain and maintain weight loss. When you engage your body in physical activity, you will burn calories. You don’t have to exercise for large chunks of time to reap the benefits of weight loss.

If you are worried about high blood pressure or heart disease, exercise is your answer. Being active on a daily basis will help your blood flow smoothly, and decrease cardiovascular disease and a range of health concerns and problems like strokes, depression, type 2 diabetes, arthritis, and even certain types of cancers.

If you are looking to blow off some steam a brisk 30-minute walk can help. Physical activity helps stimulate brain chemicals that leave you feeling more relaxed and happier. Exercise may also give your self-image a boost, which helps improve your confidence.

Physical activity and daily exercise are fun ways to spend your time. Exercise gives you the chance to enjoy the outdoors, unwind or engage in activities that you like. Physical activity can be a bridge to connecting with your friends and family in fun social settings.

So think about hitting the hiking trails, or joining a dance class or a soccer team. Look for an activity that you enjoy and just do it. If you get bored try something new! Physical activity and exercise will not only make you feel better it provides measurable health benefits and it’s also fun.

So make it your goal to incorporate at least 30 minutes of daily exercise.  There is no better way to improve the overall quality of your life.

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