As a certified personal trainer and editor of a popular fitness site, FitnessGear101.com, Ive heard every excuse in the book when it comes to why people dont exercise. However, the one that takes the, pardon-my-pun, fitness cake is lack of time. A day doesnt go by without one of my clients professing that they simply dont have time for exercise. Well, Ive seen people who want to loose weight badly enough. They will restrict their diets, exercise rigorously for an hour a day and even swear off alcohol gasp and chocolate double gasp! So, dont give me that bull! People shy away from exercise because they think theyll have to spend hours in a gym. To maintain good health all you need is a healthy diet and a daily walk that can be broken up into increments throughout the day. Still dont believe me? Ill show you how easy it is to fit brief walks into your day:1)Is Sex and the City a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk. If its a new episode that you simply cant miss, jump rope during commercials or run on the spot.2)Does carting the kids to hockey or baseball cut into your exercise time? Take some inspiration from Jr. and stay on your feet during the game. Youll get kudos for being the teams best cheer leader, and your butt wont expand to the size of the soccer field.3)Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter.4)Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on all the latest gossip can be just as delicious during a walk plus it wont tempt you to cheat on your healthy eating plan. 5)Remember when people used to run errands? Well many of us still take that term literally. The next time you need a quart of milk, walk to the local grocer. 6)Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk around the block will leave you more refueled for the afternoon than that third cup of coffee. 7)Do you complain about how slow your apartment elevator is? Take the faster route the stairs. Youll burn calories in the process. 8)Its always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are spots o plenty. Youll burn extra calories lugging your groceries back to the car. 9)Have you ever heard the phrase hurry up and wait!? Well its not just a humorous observation its a great way to stay moving. The next time youre waiting in a long lineup dont take a chair, pace the floor or do a little stretching.10)If you have no time to exercise, chances are you dont have time to clean the house either. Housework such as dusting, vacuuming, shoveling and raking is multitasking because it counts as exercise.
There are three key elements that are important to make any exercise program successful. These elements are safety, effectiveness and enjoyment.Safety: The No pain, no gain theory is a myth. Avoid any exercise that causes pain or undue discomfort. If pain occurs in the neck or chest area, stop exercising and if necessary, seek medical attention. General muscle soreness is another matter, especially for the beginner. You can expect some soreness but it need not be excessive.A personal trainer will design an exercise program for you and your current fitness level. As your fitness level increases, your program will be adjusted to keep up with you. Too much too soon will only undermine your efforts.Using proper form, technique and avoiding high-impact will keep your exercise program safe. A strain in your lower back, shins, calves, ankles and knees are predictable results of improper form. Repetitive, jarring movements should be avoided for general fitness. If you feel a strain, please let your trainer know. We dont always know if you dont tell us.Dont bounce or force stretching movements. Quick, pulsing movements while stretching can result in muscle strain and tears. Static movements that gradually extend muscles through the full range of motion until you feel resistance is the stretching to use for general fitness. Stretching will also decrease the likelihood of injury and soreness.Effectiveness: Effective exercise does require effort, but those who say it must hurt are wrong. The level of exercise is determined by your fitness level and goals. The fuel source for the body during low to moderate aerobic exercise is fat. If burning excess body fat is your current fitness goal, stick to the recommended exercises and intensity levels to receive maximum results. As your fitness level increases, so will the formula for your program. Intensity, weight, repetitions and rest periods will all be adjusted as you progress.Proper warm up before exercising and cool down afterward is essential to avoid injury and achieve peak performance.Enjoyment: It has been said that nobody will exercise just because it is good for them. We need additional motives or goals that mean something to us and that will come as a result of regular exercise. It is important to identify your goal so your exercising effort is focused on your goal(s) to keep motivated. The more motivating your exercise becomes the more enjoyable it will be. More enjoyment produces more consistent and greater results!So how do you make exercise fun? First of all, stop thinking of it as exercise and start thinking of it as play. You remember play: those activities you enjoyed as a child. Turn exercise into play! Usually, play involves interaction with friends and variety.Keep your play fun, positive and exciting! Remember, have fun. For more information and tips on exercise, go to http://www.easyexercisetips.com
Did you know you can lose weight without exercising, without taking pills, and without being hungry? Find out about how eating a vegetable can change your life.The commercial is a catchy one. Theres a blonde dressed in jogging shorts and a tank top, moving to the beat of music as she follows the steps to the latest dance/exercise video. She looks great, with a wide smile and an enviable figure. The routine looks enjoyable with fun little dance combos, a couple of twists and twirls, and theyre even playing a song off your favorite CD. So whats the problem? The problem is that as you sit watching the commercial, youre busy popping potato chips in your mouth.Yes, its time to go on a diet. Youve known it for quite some time, but you cant seem to get your butt in gear. Maybe its because diet has become a curse word to you. It entails nothing fun. It means eating foods that arent your favorites. It means being hungry. And worst of all, it means exercise.They dont call you a couch potato for nothing. You admit it. You like to curl up on the sofa and watch TV. You arent even sure if you own a pair of jogging shoes, and if you do, you certainly cant remember the last time you went jogging. Maybe you even think that exercising on a diet would throw your body into complete shock since the closest thing you get to exercise is pulling out that bag of potato chips.Youre not alone. Across the globe, people long to "lose weight" the easy way. Perhaps thats why diet after diet seems to appear almost every day. Atkins diet low fat diet Weight Watchers diet LA Weight Loss diet the list goes on. The bottom line is that we lose weight by cutting calories. The best diet is a diet that simply limits the number of calories you take in. You will still lose weight on a diet even if you dont exercise.But wait a minute, You may say, I dont want to be hungry, and I dont want to give up my potato chips. You dont have to. What would you say if I told you that I know of a no exercise diet that allows you to eat what you want in moderation?You might answer, Ill still be hungry.No you wont, thanks to Hoodia Gordonii. A cactus-like plant that grows in the African desert, this vegetable has been consumed for centuries, mostly by Bushmen who needed to ward off hunger during long journeys. Now, its finally available to the public. This amazing product will make your diet an easy thing to stick with since you will no longer be hungry. This plant keeps you from being hungry by tricking your brain into thinking youve already eaten. No more binging on potato chips no more extra servings of pizza. You wont have the desire to eat much, and without really ever going on a diet, youll lose weight safely and easily. Featured on 60 Minutes and Today, this product will change your life.
The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises. In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution. If you dont believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You wont find long boring cardio in any of my programs!Squats can be done with any free weighted objects such as barbells, dumbbells, kettlebells, sandbags, or even just body weight. Squats should only be done with free weights NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results!The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury. I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body "fat loss" , and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. Ill cover overhead squats in a future article. If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.To perform front squats:The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an X position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form. This is due to the more upright posture compared with back squats. To see photos of proper form on the front squat, visit the link below.
Exercising is a great way to keep yourself fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that youll have an enjoyable and safe workout.Warm ups:Warm ups are essentialthis cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body.It is always advisable to do some relatively gentle exercise to warm up your muscles, so that theyll be less susceptible to damage that may occur during exercises. Also, theyll ensure that they get more flexible and limber.Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.The right get-upFitness wear is very important. Only if you are at ease and comfortable in what youre wearing, can you perform to your optimum potential. The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury.Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way.Dont compromise when it comes to fitness wear.Cool downDont come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.Change and AlternateIt is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.Stop when it starts hurtingIf exercising starts to hurt, stop until the pain has completely gone away. Saying like no pain, no gain should be ignored, since they make you push yourself beyond your physical limitswhich isnt a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away.Also, avoid exercising when you are unwell or sick.