Stay motivated to exercise

Here are some effective tips to help you stay on track and motivated to keep up your exercise goals when the buzz of the your new year’s resolution is wearing off.

Staying motivated is essential for your exercise goals, and there are simple changes you can make to keep moving forwards. Stuck for ideas? We've got a few to get you started.

1. Find a workout buddy

Exercising with a friend who has similar goals to you can be more fun and motivating for the both of you. Working out together will help push you both in the right direction to reach your shared goals.

2. Create your own workout playlist

Whether it's on iTunes, Spotify or another music programme, creating the perfect playlist will give you the motivation to get up and get moving while listening to it. Listening to the right upbeat music while working out has also been suggested to increase the length of your workout!

3. New workout gear

You don’t have to spend loads of money, but treating yourself to some new workout kit is an exciting prospect and will spur you on to get them on as soon as possible and to have yourself a confident workout! Plus, you'll look good doing it.

4. Change it up

We all need change and variety to keep ourselves motivated, so whether it's taking on a new workout class, joining a sports group or a change of scenery when outdoor exercising, do something different and new that you will thank yourself for later.

5. Reward yourself

Find something you'd like to work towards so you can strive to achieve just that, such as fitting into a pair of jeans you've bought yourself. Maybe even treating yourself to something new each month to enjoy and reward yourself for your exercise.

source:http://www.womensfitness.co.uk/fitness/1249/5-ways-to-stay-motivated-to-exercise

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The secret to getting amazing arms

Bingo wings, tuckshop arms, sugar gliders – whatever you call them, they don’t need to inhabit your sleeves. Here’s how to get a sexy pair of trim and toned arms in just six weeks.

When you live in a country that’s blessed with hot summer days and nights, it can be tricky – and sticky – to keep your arms covered because you’re too embarrassed to make the big reveal. Here’s another option: Start a resistance training program and in six weeks or less you can be showing off strong and sexy arms.

For years the myth prevailed that there was a biological expiry date on having a hot pair of arms (and we’re not talking the stringy, over exercised types as sported by some celebrities), and then along came the US First Lady Michelle Obama, now 50, in an array of sleeveless numbers and not a dimple or wobble in sight. 

That’s because attractive and strong arms are achievable at any age. “Anyone can improve the appearance of their arms through exercise and diet,” accredited exercise physiologist Katie Williams of Exercise & Sports Science Australia says. “And you’ll start feeling the effects within one or two workouts – like increased energy and improved mood. In four weeks you’ll feel stronger and after six weeks you’ll start seeing new definition.”

Added to that, Williams says resistance training – any exercise that causes the muscles to contract, such as lifting weights – has been scientifically shown to boast myriad health benefits, particularly as we get older. It’s been credited with improving heart health, preventing osteoporosis and even helping people who suffer from depression and anxiety. 

Getting the most out of your arm workout

Before you drop into a desperate push-up or start using the kids as dumbbells, here are some key facts you need to know in order to maximise your opportunity for great arms.

• How much to lift

Head to the weights section of your local gym or sports shop and carefully test which is the heaviest dumbbell with which you can do one maximum-effort bicep curl (see instructions, right). The ideal weight for you is about 60 per cent of that, so if the heaviest you can lift once is a 10kg weight, opt for 6kg weights to start your program.

• Don't overdo it

It’s during the rest period between your arm workout days that the best toning magic happens, Williams says. “In that sore period the day or so after training, this is when the muscle fibres are rebuilding. If you exercise through that you won’t get the toning benefits.” She recommends doing resistance training two or three days a week and some cardio on the in-between days.

• Eat protein before and after

You don’t have to spend big bucks on the largely untested muscle-building powders. Williams says eating a handful of nuts, a boiled egg or some dairy such as in a drink or low-fat cheese will help boost muscle repair and growth.

• Don't rush the reps

Exercise is maximised when the momentum is slowed down, Williams says, so if you’re doing a bicep curl, for example, count to three on the way up and three on the way down.

From:http://www.bodyandsoul.com.au/fitness/training+tips/the+secret+to+getting+amazing+arms,34449

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5 Training Moves for a Flat Stomach

Strength training is the key to a flat stomach. That's because you need to do more than just crunches and sit-ups to get the flat stomach that you're looking for. Instead, you need to focus on different strength training techniques to help you get the best results.

How Strength Training Helps You Get a Flat Stomach

Getting a flat stomach takes more than just adding muscle. For starters, if you want a flat stomach, you'll need to start dieting right away. The key is to take in less calories everyday than you burn working out. That deficiency in calories is what helps burn fat. Burning fat helps you get a flat stomach, because even if you have strong abdominal muscles, fat can lay on top of the muscle. This will not make your stomach appear flat.

Once you've started a diet, start doing aerobic exercise between three and five times every week and start strength training two to three times per week. Both of these approaches will help you burn fat quickly, and you'll begin to lose weight from different parts of your body. Once you've done these three things, it's time to use strength training to tighten up the muscles that surround your stomach. This will help you achieve a flat stomach. Here are 5 strength training moves that will lead you to a flat stomach:

1. Bicycle Maneuver

To complete the bicycle manuveur, lie down, keep your back straight  and place your hands on the side of your head. Next, take your knees up and make a motion with your legs as if you are riding a bicycle. Once you can do that comfortably, take your left elbow and touch your right knee. Repeat with your right elbow and your left knee. Relax and remember to breathe throughout the process.

2. Reverse Crunch

Again, lie flat on your back and either place your hands beside your head again or put them at your sides. Cross your feet at your ankles and pick them up off the ground until your knees form a 90-degree angle. Then, press your back against the floor and contract your abdominal muscles. As you contract them, exhale and then return to the original position.

3. Captain's Chair

Using a machine that's designed for this purpose, grip the handles and press your back against the pad. Pull your legs upwards towards your body, and press your knees into your chest. Go slowly as you do this to get the maximum impact. Return your legs downwards and repeat.

4. Vertical Leg Crunch

Lie down flat on your back. Use your hands and place them behind your head for support. Cross your legs at the ankles and lift them directly up in the air. Then, lift your body up towards your knees. This will contract your abdominal muscles. Exhale during your contraction upwards and inhale as you return to the original position.

5. Crunch on Exercise Ball

Sit on the exercise ball and keep your feet flat on the ground. Lie back on the exercise ball and keep your thighs and torso parallel to the ground. Contract your abs by raising your torso up and exhaling. Inhale as you return back to the original position. If you need help staying stable on the ball, make your feet wider on the ground.

These exercises, in addition to a healthy diet, aerobic exercise and strength training, can all give you a flatter stomach. It won't be easy, but you can do it. Use strength training to help improve the muscles surrounding your stomach, and you'll be in better shape in no time.

from:http://www.fitday.com/fitness-articles/fitness/exercises/5-strength-training-moves-for-a-flat-stomach.html#b

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6 Tips To Lose Weight Fast

Some people do not have the patience to wait for 6 months to successfully lose those extra pounds. But to lose weight fast and effectively, an over-weight should draft out a weight loss regime and stick religiously to it. Moreover, he or she needs to change four aspects of life: what to eat, how to eat, the behavior and activity level. 

Let us get into discussion 6 tips that you can use to get rid of your extra pounds:
1.Design a weight loss1.Design a weight loss plan which consists of the right mindset and exercise. Begin by learning what a good diet plan consists of. Then, incorporate an exercise plan that allows at least 20 minutes a day. The best exercise to lose weight extremely fast is to slow jog for at least 45 minutes every day. plan which consists of the right mindset and exercise. Begin by learning what a good diet plan consists of. Then, incorporate an exercise plan that allows at least 20 minutes a day. The best exercise to lose weight extremely fast is to slow jog for at least 45 minutes every day.

2.Set realistic goals. To lose weight fast and effectively, you need have a positive mindset and focus your mind solely on getting rid of those extra pounds. Set realistic targets and work your way to it. With discipline and hard work, you will be able to see result very soon.

3.Eat more vegetables and fruits. One reason why you develop a tummy is that the food remained in your stomach undigested for a long time. Before the food is digested, you eat again. This causes your tummy to grow bigger everyday. Therefore, eat more fibers and fruits to digest the food that you eat fast. This will make your stomach stay in shape as well as make you healthier.

4.Take small servings of meal. Skipping meals is a bad way to lose fat. When you skip meal, you go hungry and your body will convert the food left into fats and store it for energy. Instead of skipping meal, take small servings of meal every day. By not skipping the essential 3 meals everyday, it also makes you healthier and more energetic for the day.

5.Keep away from fried foods. Fried foods contain great amount of fats. Therefore, it is recommended for you NOT to take fried food if you want to lose weight fast. Go for lighter food with vegetables and end each meal with a fruit serving.

6.Drink enough water everyday. Drinking at least 6 to 8 glasses of water everyday keeps your body refreshed. Since weight loss depends on how the body eliminates body wastes, your body must stay hydrated. Do not take soft drink often as soft drink consists of a lot of sugar and fats.

All in all, to lose weight effectively and fast, consistency and discipline is still the key to success. Good dieting and consistent exercise will result in faster weight loss than you can ever imagine.

 From:http://www.streetdirectory.com/travel_guide/47368/lose_weight/how_to_lose_weight_fast_with_these_6_tips.html

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steps to getting started your Fitness programs and 10 tips for staying motivated

Are you thinking about starting a fitness program? Have you ever started a fitness program and then quit? Many people start fitness programs but stop when they get bored or results come too slowly. Here are some great tips to put you a few steps away from a healthier lifestyle.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after a one-mile walk
• How long it takes to walk one mile
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference at the level of your navel
• Your body mass index

 Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race? Having clear goals can help you gauge your progress.

Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.

• Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
• Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.

Step 3: Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
• Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Fitness programs: 10 tips for staying motivated

Are you having trouble sticking with your fitness program? Stay motivated with these 10 simple tips.

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.

1. Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2. Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3. Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4. Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5. Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6. Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7. Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8. Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
9. Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10. Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.

Source:http://healthychristianliving.com/fitness_programs.htm

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