To get in shape folks have come to the conclusion that exercise is a necessity in this goal. While some men and women simply rely on doing pushups and sit ups everyday as their exercise other folks want to work with fitness equipment. While joining a gym or purchasing fitness equipment for your home are both viable options some men and women don't know which method is best for them. If you're one of the folks who are confused on which option you should choose, I will be taking a look at these options on this page.
In relation to joining a gym you're going to see that there are lots of benefits and disadvantages of making use of this strategy in order to get your exercise. For individuals who work out better if you have a personal trainer you are going to find a gym will ordinarily be able to offer you one. The main drawback of having a personal trainer at the gym is the added costs that are involved in hiring such a person. Obviously, yet another thing I ought to point out which is really a great advantage of joining a gym is you will have access to all different kinds of equipment. You should also bear in mind that you'll need to drive back and forth to the gym in order to work out which can in fact be a massive drawback for some.
The other option you have for getting some exercise is just to go out and buy equipment for your house that will allow you to get this exercise. One of the primary advantages of having fitness equipment in your home is you will have the ability to work out whenever you want without ever having to leave your house. Obviously I ought to point out that for those of you who don't have a lot of room in your home for exercise equipment you might find that the exercises that you're able to do will be limited. Even though a number of pieces of home fitness equipment that claim to be able to give you an all over body workout, the cost of a few of these pieces of equipment can end up being rather expensive. The equipment itself can wind up costing a small fortune which is something you ought to bear in mind if this is the choice you decide upon.
We have covered quite a lot of the pros and cons of both joining a gym and purchasing fitness equipment for your home, you now need to determine which is best for you. Both me and many of my family members have set up our own gyms in our houses since this is how we prefer to work out. Some of my friends do not have the room to set up a gym inside their homes so they have chosen to sign up for a local gym. At this time you simply need to pick the most suitable choice that is going to fit into your lifestyle.
Without further ado, here's the list of things you should do and not do when starting an exercise program!
1. DON'T wait for the "perfect" time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
2. DO take it slow when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.
3. DON'T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.
4. DO make a committment to exercise. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.
5. DON'T expect infomercial-level results. I'm not going to tell you won't see great results - you will. Just don't expect it to happen in 2 weeks.
6. DO learn as much as you can about training and exercise. Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!
7. DON'T assume you must exercise 2 hours a day to see results. You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
8. DO ask questions. If you don't know something, there is no shame in asking. I will readily admit I don't know everything about exercise and fitness (though I do know quite a lot).
9. DON'T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won't want to training anymore. Take it fairly easy for the first few session then gradually increase your intensity.
10. DO tell other people your goals. One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.
11. DON'T feel you need to buy all the latest training equipment in order to start exercising. You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!
12. DO stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
13. DON'T give up all your favorite foods all at once. A great way to make yourself focus on a certain food is quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and bingeing later.
14. DO try to eat more natural-state, unprocessed foods. Processing adds fat, salt and sugar, all of which can contribute to health problems. You don't have to cut them out completely but see if you can shift your focus to more unprocessed foods.
If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track.
If you know someone who is considering starting an exercise program, please forward this article along to them. Many people don't start a program because they simply don't know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.
A lot of people do not understand their bodies. That much is clear because they think that fasting will help them become fitter. They feel certain that their bodies will feed off their surplus fat and that they will lose weight as a result. They also seem to imagine that they will automatically end up with more muscle, just in the right places too. Some take up fasting for fitness because they believe that it will rid them of the toxins in their bodies.
Another belief that these fasters have is that they are will be able to flush out all of the toxins in their bodies by drinking plenty of water at the same time as not eating food. Even if this is true, it would be a long procedure that would mean that you would have to fast for at least five to seven days though in order to conclude the detox process, although it is still not clear scientifically whether fasting is the right approach for those that desire fitness.
There are many other paths to fitness that do work well though. For example, you can cut back the amount of food that you eat. Cutting back is not fasting, it is dieting and it is not only far more effectual, it is also far less difficult. This, together with drinking plenty of water and increasing your amount of physical exercise will help you to get fitter.
If you drink a lot of soda like cola or lemonade, which are full of sugar, like a lot of kids do, or lots of cups of sugared tea or coffee, like a lot of adults do, then just exchanging those drinks for water or weak tea will help you lose weight quite quickly even if you do not make any other changes to your diet or your amount of exercise.
It is also possible to damage your body if you take on on a strenuous exercise routine only relying on body fat to keep you going. Your body almost certainly will not be able to deliver enough energy to fuel such a change, because your metabolism will be too low.
Someone going about it in this way, can become very weak and dizzy. It is not a good idea to risk injury because you have not given your body all the energy it requires to complete the tasks you are asking it to do.
It is better to consult a doctor before you make any alterations to either your diet or your fitness routine. Confer with your doctor about your thoughts on fasting and fitness. They will be able to inform you whether they feel it is something you can try or whether it is just too risky.
Fasting is all right if you have do it for religious purposes, but do not attempt much physical exertion. Ask a Muslim how he or she feels during Ramadan! Fasting for long periods can lead to high blood pressure and even liver damage. So, be very wary before attempting to starve yourself fit, there are much better ways.
Complete abdominal development cannot be achieved with crunches alone! In order to fully develop the entire core, you MUST also perform targeted rotational ab movements that incorporate resistance. A few halfhearted twists with a broomstick won't work the rotational aspect of the abs at all...it's the direct, targeted resistance that makes the difference.
At the end of this article, you will find a link to pictures and a demonstration video of this exercise in action.
Once you've read about it and seen how it works, be sure to give it a try the next chance you get! You'll feel the difference in tightness through your entire midsection - you'll never look at regular crunches the same again!
WHY IS IT SO EFFECTIVE?
Using only a Swiss Ball and two dumbells, you can achieve an extraordinary ab-tightening contraction around the entire midsection musculature. This exercise places a great stretch on the obliques along with great tension, forcing quick abdominal development.
HOW TO DO IT:
For this exercise, you will need two dumbells and a Swiss Ball (I will also tell you how to do the exercise on a regular flat bench in the Tricks section below). A smaller-size ball is better for this exercise though any ball will work.
Lay on your back with your knees bent and your feet fairly wide apart - you'll need a good base of support for this exercise so that you don't roll off to the side of the ball. Hold two equal-weight dumbells at arms-length directly above you. Keep them pushed together while doing this exercise (if they're separated, they'll move around more, making the exercise less efficient). Start with fairly light dumbells the first time you try this movement.
Now, keeping your head facing directly up/forwards and your hips horizontal, lower both of the dumbells slowly and under complete control down to the left. Hold your breath and tighten up your midsection as you come down to the fully-twisted position. Prepare to push hard against the ground with your left foot to maintain your balance.
Your left arm is going to bend to about 90 degrees at the elbow as you lower the dumbells to the side while your right arm should stay perfectly straight. Your upper body should stay in the same position on the ball - no rolling to the opposite side to compensate for the weight to the side. This torque is what makes the exercise so valuable. Bending your lower arm is critical to keeping your torso in the same position on the ball.
Since you're using two separate dumbells, it's going to create a very different stress on the entire abdominal area than anything you've experienced before.
When you're at the bottom, your upper left arm will be contacting the surface of the ball (don't let it rest or lose tension at this point!). Reverse the direction by simultaneously pulling with your right side abs and pushing with your left side abs. The right arm movement is similar to a rear delt lateral while the left arm movement is similar to a dumbell press.
Remember to keep the dumbells pushed together tightly! The opposing tension in the abs really puts a lot of torque across the whole area. Be very sure you're not just pushing with the bottom arm but that you're also pulling with the top arm.
Be sure not to bounce out of the bottom, but try to feel a stretch in the right side as you start the change of direction.
If you have any lower back pain issues, this exercise does put some stress on the lower back. If you do try it, go very light and take it very slowly.
1. Separating the dumbells
Keep them pressed together throughout the movement. If they separate, they're harder to control and it disperses the tension on the abs.
2. Rolling around on the ball
For best results, be sure to keep yourself as stationary as possible on the ball. If you roll to the side, it takes some of the torque off the abs and it won't hit the abs as strongly.
3. Moving too quickly
This is NOT a ballistic exercise - there should be no bouncing or fast movements involved. Lower the dumbells slowly to the sides and change direction very deliberately by using muscle power, not bouncing.
1. Changing the arc
You can bring the dumbells down at various angles to the torso to change where the exercise hits your abs. By bringing them down higher up beside your head, you'll hit the upper areas of your obliques. By bringing them down towards your hip, you'll hit the lower areas of your obliques. Just remember to always keep your head looking straight up and set your feet wide apart for the best base of support.
2. How to use a flat bench instead
You can also do this exercise on a flat bench instead of a ball, if you don't have access to a ball or prefer a more solid surface to work on. Instead of lying flat on the bench as you normally would for a bench press, you'll be resting only your upper back on the end of the bench.
To get into this position, sit on the very end of the bench. Now move your butt off the bench and squat down in front of it. Lean back and place your upper back on the bench end. Keep your hips down and set your feet fairly wide apart.
This is the position you should maintain while doing the exercise. The bench is a more solid surface but it is just as effective for the exercise. One major difference is that there won't be any surface to contact the upper arm of the bottom arm as you lower the weight down. Keep an eye on how far down you go to the side. All the other techniques still apply.
3. When using heavier weight...
You can shift your upper body somewhat to the other side of the ball. If you're using a heavy weight, you'll need to do that in order to stay on the ball. The increased resistance will make up for it.
Be extra careful the dumbells don't separate. It'll be much harder to control heavier dumbells if they do.
As you rotate back up, exhale through pursed lips to keep stability in your abs as you let air out and so that you don't pass out.
Push VERY hard with the same side leg as the weight is on. You'll need all the help you can get.
It can be quite beneficial to work with a personal trainer, and when you're looking for one it's essential to find one who has the right qualities for your purposes. It's absolutely possible to work out all on your own, but a trainer can make the task easier as well as more productive. Most fitness gyms have trainers available, or you could find one who advertises or who was recommended to you.
The most economical method to get the benefits of a personal trainer is by using one who works for a gym. If you don't at present belong to a gym, you might join one that gives a few training sessions when you join. A lot of gyms give you one or more complimentary times with a trainer, and in many cases for those who have to pay for sessions, they're normally reasonable. If you are seeking a fitness trainer that has a certain type of approach or expertise, you may possibly want to shop around for one as opposed to use one from a gym. If, nevertheless, you have a limited budget and just want to ensure you are doing the exercises correctly, you are able to often rely on the trainers from your gym.
A business card or flier saying somebody is really a coach or fitness trainer does not say anything about their capabilities or competence. It's therefore your decision to investigate and see how qualified these people really are. You may want to begin out by asking men and women you know if they're able to recommend a personal trainer, as this can be the most effective way to find a good one. If you find somebody from an ad or website, you ought to try to find references or testimonials that can be verified. An additional thing to think about is whether the trainer will be compatible with your objectives and your personality. For example, if you would like advice on diet and nutrition as well as exercise, ensure you choose somebody who's knowledgeable relating to this.
A very good fitness trainer makes it possible to stay focused and interested in your exercises. A trainer, of course, can't offer you all your motivation, but he or she can supply you with some support in this area. It's therefore essential that you select someone who you enjoy working together with. If you do not like the person, or they make you uncomfortable in any way, it is going to have the opposite effect, as you will not look forward to your workout times. You'll want to think about if your personal trainer is encouraging you and making your exercises more productive. If you are able to say "yes," then the trainer is doing his or her job.
There are plenty of factors to think about when trying to find a fitness trainer. You should get together with your trainer individually, and he/she should also be qualified to give you the exercise and/or nutritional advice that you have to have. You don't necessarily need to work with a health and fitness trainer forever. Sometimes even a few sessions is all you need to get you moving in the proper direction.
The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.
Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy.
Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren't available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.
One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.
The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:
- Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.
- Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.
- Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.
Some of the negatives that have been associated with the Atkins Diet include:
- Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.
- Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.
The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.