Start Slow And Easy With An Exercise Plan

You know you need to start getting in better shape, but maybe it’s been awhile. Maybe you’ve gained more weight than you intended. Maybe the thought of doing a huge workout scares you silly. Stop thinking that way. You can get back on track if you just start slow and easy. No one is expecting you to run a marathon by next weekend. If you’re expecting that from yourself, you need to stop that. You need to start thinking of a long-term plan instead of a quick fix.

If you can start with a five minute walk, do that. Depending on where you live, you may be able to walk down your neighborhood street. If you live in the city, you can walk down the sidewalk. The thing to do is, set a timer on your phone for two and a half minutes. Start walking. When the timer goes off, turn around and head back home. It may seem silly and you may feel like you didn’t get very far, but over time, you will add minutes and distance. This will gradually build up and before you know it, you’ll be walking around the block. Every few weeks you may be walking an extra block.

It doesn’t matter if it takes several weeks or maybe even a couple of months to build up to a thirty minute walk each day. The fact is, you’re taking your health seriously and you’re making small adjustments every day that will add up and give you great benefits. By this time next year, you could be walking for an hour or more each day, all because you decided to simply start with five minutes and gradually add to it. Pretty soon you will have the New Body you alsways craved

Here’s a simple way to add time each week. For the first week, take a five minute walk every day. Each week add two more minutes to your time.

Week One – 5 minutes
Week Two – 7 minutes
Week Three – 9 minutes
Week Four – 11 minutes

After four weeks, you can start adding five minutes each week.

Week Five – 15 minutes
Week Six – 20 minutes
Week Seven – 25 minutes
Week Eight – 30 minutes

See, within two months you’ve already made it to half an hour per day. From there, you can keep adding time to your walk or you can decide to start adding an extra walk each day, one in the morning and one in the evening. The second walk doesn’t have to be half an hour long, you can start with ten or fifteen minutes and gradually add onto it like you did in the beginning.

Focus on the health benefits and how much better you’re going to feel once you build some momentum. In the beginning, that five minute walk may seem like torture. Don’t give up! If three minutes is all you can start doing, then do it. You didn’t get out of shape in two weeks and you’re not going to get back in shape in two weeks either. Simply set your mind to start doing this and to keep doing it for the rest of your life.


10 Ways To Stay Healthy At Your Desk

Anyone who has a desk job knows how important it is to get up and stretch their legs regularly. Research has shown time and time again that sitting for long periods of time can increase the risk of obesity, poor posture, back pain, leg cramps, and tense muscles. It can also lead to more serious ailments such as heart disease, diabetes, and even death. The good news is that there are exercises you can do at your desk job to help decrease your chances of running into one of these problems.Even before you exercise, you should make sure that you’re sitting at your desk the right way. To reduce the strain on your arm, back, legs, and muscles, your chair should be at the correct height and you should assume a standard sitting position without slouching. Keeping your feet flat on the floor and your spine flat against the back of the chair will help reduce poor posture.

Exercising at a desk job is not a difficult task. Below are a few exercises to name a few that you can do doing down time, on a break, during lunch, or before and after work:

1. Toe raises: This is perhaps the simplest exercise you can do at your desk job, and one that you may possibly even be able to do while working. First, lift your toes while keeping your heels on the ground. This will stretch the muscles on the top of your feet and help increase blood flow throughout your body.

2. Calf raises: This requires you to stand up, but you can easily do it at your desk or another piece of furniture in your office. Simply stand in front of your desk so that you can use it for support and raise your heels off the floor before slowly lowering them.

3. Thigh and hip flexes: While sitting at your desk, lift your foot a couple of inches off the floor, keeping your knee bent at a 90-degree angle. Hold this position as long as it is comfortable.

4. Leg extensions: While sitting at your desk, extend your leg so that it is level with your hip. Hold this position as long as it’s comfortable. This will stretch the muscles in your thighs and under your legs.

5. Shadow boxing: Take a couple of punches at the air.

6. Arm pumps: Pump one or both arms over your head for as long as you can.

7. Shoulder raises: Put your shoulders to your ears, hold them there, and then relax them.

8. Back twists: Sitting straight in your chair, place your arm behind your hip, twist, and hold.

9. Pretend jump rope: Hop on one or both feet.

10. Chair squats: Lift your body off of your chair, hold, and relax.

Everyone knows that exercise is important, and that if you have a sedentary job and lifestyle, the chances of having a heart attack are greatly increased. By doing these simple exercises at work, you’re not only increasing blood circulation, but preventing heart disease.


The Benefits Of Varying Your Exercise Regime

Pretty much everyone knows that it’s really difficult to lose weight unless you exercise regularly and eat well. However if you only focus on your diet then it may be possible for you to lose some weight but ultimately, it will be difficult to keep the weight off. Maybe you’re one of those unfortunate people who start out with good intentions and embark on a rigourous exercise program but give up just a few weeks into it – which is never long enough to see any real benefits. If you find yourself in this situation, then hopefully the following tips will help you to discover the kind of exercise that you actually enjoy doing which will of course help your weight loss efforts immensely.

It’s important to realise that gyms aren’t for everyone. Many people find the exercises too repetitive and quickly get bored with them. Of course, this leads you to give up and start doing something more interesting instead. If you’re one of these people then, the simple fact is you’d better off taking part in some can of sporting activity that you enjoy. Of course, it helps if the sport is effective at burning calories. So, can you think of any exercises you enjoyed as a kid? Is there a particular sport you’ve always wanted try? Perhaps it’s playing tennis, mixed martial arts, or even something fun like bouncing on the trampoline. The fact is, if you enjoy it you dont think of it as exercise, but rather as having some fun.

One simple exercise that anyone can do is walking. Even if you have some slight disability, or if you hate sweaty exercising, then a good walk is an excellent way to get some cardio fitness, and while it does not burn as many calories as more vigourous kinds of exercise, it is of course very safe and can be done almost anywhere and anytime. If you enjoy walking, then of course be sure to vary the places that you walk to. Don’t just trudge along the same road that you walk to work every day, visit the mall, try a low-level ramble, or, for the more adventurous hill-walking or even  mountaineering can be very fulfilling – if that sounbds appealing, then please chekc out for more advice. Given that you normally walk for several hours at a time, the fact that walking is a low impact exercise, is not an issue because you will burn a lot of calories because of the time that you are in the open air.

If you do belong to a gym, then ask yourself if you’re really getting the best from all the resources that it has to offer. Are you able to make your workout routine more interesting by varying it, perhaps by trying different machines, spending less time on the treadmill and more time on the stair stepper for example.

If mMotivation is a problem, then why not get yourself a gym buddy or hire a personal trainer? It doesn’t have to be expensive, only to schedule one or two sessions, and they can also help you get the most out of your workout time. For example, if you like to use the machines then they can tailor a suitable workout program for your needs whether it be lifting weights or more intensive cardio workout. Can’t find the right equipment to use? Maybe you should move onto a larger gym that has more options. Sometimes, a change of scenery will be enough to give you a mental and physical boost.

 So, hopefully these little tips have been useful to you and have helped to highlight the importance of varying your workout regime. Remember, there’s an endless variety of choice when it comes to exercising. The important thing is to start doing something, even if it’s only some light exercise as long as you do regularly you will start to see results. Once you start seeing results, that in itself is a major motivational factor and you will be encouraged to do more and more varied exercise which combined with a sensible eating plan will enable you to lose weight very effectively.

Some Simple But Effective Body Building Tips

Many people resort to workouts and healthy diets for building up a lean and trim body.  If you are one of them you could do with some useful body building tips.  First and foremost among these tips are that you must remain committed to the process of body building and you must also put in a couple of hours for such workouts every week.  Conversely you can take up the workouts on alternative hours every day that could give you the best of the results.

So here are some simple but highly effective body building tips that could do wonders to your physique as well as your psyche.

1. Do not leave out any muscle while doing your workout. This is most important for developing balanced body structure.  Some people commit the mistake of focusing on the obvious muscles like the biceps, pectorals, thigh muscles, and wrists.  At the same time they forget the vital abdominal and back muscles.  Especially working with inner thighs, calves, and the triceps is very important.

2. Have partners during your workout.  This will help you make the workouts on time and see them through to the end. Lets face it, workouts can be boring but with a gym buddy the hours fly bye as you trade tips, speak gossip or generally just shoot the shit.  Having a motivating partner alongside you is a great asset in your body building.

3. One of the best body building tips is that you must take care of nutrition and food while on the work out schedules. You must appreciate the fact that a combination of good diet with workable exercises is best suited for a lean and trim muscular body formation.

4. Finally, don’t forget the supplements to compensate for proteins and other nutrients if the regular food diet is not sufficient to provide them.

See, I said it would be simple but don’t be fooled. After years of working out these four things are still the most important aspects of my training. Have fun, stay fit and get strong.

How Many Calories Should I Eat and Burn To Lose Weight

Counting the intake of how many calories to lose weight has been a huge trend for the longest time. Getting fit is one thing that never goes out of style, no matter how many fads in fashion that comes and goes. That is why even on your mobile gadgets, there are now applications that help you count those calories.

There is no easy way to lose weight overnight. Even if you decide to just go under the knife, it would still need some recovery period and maintenance in order to make the most out of it. The best thing for you, however, is to make sure that you are doing it the healthy way. What good would a thin body be to you if it’s not going to be working right, anyway?

With so many tips going around on how you can lose weight, it is important that you are able to determine which method is the right one for you. Ultimately, however, it would all boil down on what kinds of food you eat. Sure, it’s no fun to always be counting calories just so you can achieve your ideal body. It is essentially going to mean a lifestyle change for you, but as long as you keep your eyes on the prize, and you keep in mind the real purpose of why you are subjecting yourself to such a strict regimen, then without a doubt you will soon reach your goals.

The number required of how many calories to lose weight would really depend on what your current weight is. It would be advisable that you consult with a professional for you to be guided accordingly, especially if you really want to be serious about losing weight. There are many methods out there that profess to be that one thing you’ll need to shed those unwanted pounds, however, not all of them are as effective as they claim to be. For you to avoid wasting precious time, therefore, it would be much better if you get started the right way from the get go.

Your metabolism is a very important factor in designing your day to day menu. Basically, burning those calories and knowing how many calories to lose weight are needed would depend on how much calories you are able to use up on a daily average. Is it way below the normal average, or is it just about right?

Some people are blessed with really quick metabolism, and this is why they stay lean. The calories they take in are burned almost just as soon as they take it in, thereby not really giving it an opportunity to develop into fat storage. Of course, not everyone is blessed with that, so that’s where the hard work through exercise comes in.

No matter your choice of workout however, what’s for certain is that it would entail a whole lot of commitment and a little bit of sacrifice on your part in order to achieve that body you’ve been dreaming of.

Some Simple But Effective Fat Burning Routines for Men

You will be able to build the great body you’ve always wanted if you start doing these top fat burning workout routines for men.

A lot of men commit a lot of time and money going to the gym for hours along with hours at a time and still see very little in the way of benefits. You could work out for hours on end and night all night at a time and still never see any noticeable change if you are doing the wrong types of fat burning exercises.

The best fat burning workouts are low-impact in order to reduce the intensity of the physical exercises that use fat as a fuel source to be able to power your muscles. These are generally aerobic exercises which mostly use oxygen along with fat burning power. High intensity exercise is known as anaerobic exercise where carbs are the preferred energy source. Fat can be harder to access quickly by the body, at least in comparison with carbohydrate, so excess fat is not efficiently burned up during such intense efforts.

The good news, from a pure beauty point of view, is that the fitter you are; the quicker you’ll see final results from any fat burning physical exercise. The first few times you’re working out will, as you might expect, be rather challenging. You may feel warm, tired, weak and also out of breath. This may show you’re working too hard at first but, even so, you’ll be amazed how much quicker effective fat burning exercise become and how much more enjoyable you wil find them.

In fact, you can combine severla of them with each other in a powerful fat loss circuit just like this example. Start with a deadlift exercise, then perform pushup exercise, follow that with bodyweight as well as dumbbell rows. Next do a single lower-leg exercise, and then complete the routine off with a total body ab exercise. Perform 10-15 repetitions per session. Don’t rest between exercises. Rest 60 seconds or so at the end of the circuit. If you are fit, that can be done 1-2 more circuits.

Effective stuff!

Start body building. Weight training is something which can be done at home or in a gymnasium. Start with working the most important muscle groups three times. Perform sets of 15 repetitions each and build up the weight slowly. Weight training encourages muscle building and it is this that will help burn fat, even though resting.Some examples associated with aerobic fat burning physical exercise are jogging, quick walking, swimming and also bike riding. Examples of anaerobic workout are strength and resistance training or owning a 100 meter as well as 200 meter ethnic background etc. Sport pursuits can be both cardio exercise and anaerobic. Some of the time you can be running at full tilt; at other times you are exerting on your own less so.

Eat, Train, Sleep, Repeat: Are You Striking a Healthy Balance?

Hey guys, I’m back after a super busy week & weekend!I’ve been working my butt off on a film analysis for uni that I realised was due… 2 days before it was actually due.

Well, okay, when I say “working my butt off”, it’s all relative really. I define that as punching out 1000 words in about a total of two hours over the weekend (most likely less admittedly) and referring to relevant readings maybe twice, if I’m lucky. I actually had to check half way through that I was talking about the right movie… Hello, high distinction, you are clearly mine!

Pffsshh, tutors love me. Such a teachers pet. Other than that, I’ve been working a lot, and on my Saturday shift my manager did the cutest, most gorgeous thing!

I just have to share it, because I swear it restored my faith in humanity! (Hey, retail will make you a bitter, cynical person…)She’s new, and I personally love her, and we get on really well. We have not yet learned the art of shutting up and actually doing our job?! Eh, in time. Anyway, she said she was just popping out for a second (all elusive and mysterious-like), I was a bit confused but didn’t think much of it. Then, at the end of my shift I was exhausted and ready to drop dead, and she gave me a pressie she’d picked up! It was this beautiful turquoise stone from Just Gems (this cute little jewellery shop) and wrote a little note saying, “Thanks so much for all your hard work this week, you’ve been amazing! I chose this stone because it means success and ambition, and can also be used in moments where peace and calm is needed.” Officially. My. Favourite. Person. Ever. Well, okay, definitely my top 10! Some people are just… genuinely nice people. Simple as that.

Put a huge, goofy smile on my face for the rest of the night!

Okay, so after my little cutest-moment-of-the-week award there, I just wanted to talk about a little something that is really hard to get right. Hell, I can’t quite pull it off either!But I’m referring to that elusive trifecta: eat, sleep, train. In all its perfect-balance glory. If you’re into fitness and healthy living in general, you know it’s something we all strive for, but it’s incredibly difficult to actually achieve! Whether you fuelled up for your last run with a piece of ice cream cake, after a big night out, still hungover; or you’re a clean eating machine who gets at least 10 hours sleep every single night, and looks awesome in pink booty shorts at the gym (who is this person and do you even exist?! Email me!); we could all use just a little bit of advice to go for gold with our eating, training AND sleeping.

THE EATING PART:We all know how important our nutrition is for both our performance and our recovery, but what exactly should we be doing?! I explore this little doozy.Before a workout:It’s really important here to snuggle up with both complex and simple carbs, and become best friends. This ensures that you get that slow, steady energy release during your workout to keep you going and going and going (like the Duracel bunny, if you like).Some ideas? How about noshing on some of these tasty morsels before a workout:A slice of whole wheat toast with sliced banana on top, and a dash of cinnamonA small bowl of oatmealA piece of fruitA granola/muesli barAfter a workout:Right about now is that magical window you should be taking advantage of to build that muscle and recover to the best of your ability! The best thing to do here, is to get a meal in with a great balance of carbohydrates and protein. This will ensure both your glycogen stores are replenished, and your feeding your muscles with that quality protein to help them growww! here are some awesome combos:Yoghurt with some almonds and fruitPeanut butter sandwich (um, yes please?!)Chicken breast with veggies and brown riceOatmeal is quite possibly the best thing to happen to me. Drastic? Whatevs.(source)

THE TRAINING PART:Oh my gosh, I could write about 50 separate posts just on this topic alone! So I’ll just take it back to basics here. The best training regime incorporates all aspects of werkin’ that body of yours. That means strength and resistance training, cardiovascular/HIIT training, and the often forgotten about stretching (don’t worry yoga and pilates, I still love you!)So aim for at least 2-3 strength training sessions a week, and try to get in all those major muscle groups! And dont forget to rock those new Asics in the gym ladies – I got mine from The Running Shop – cool!Don’t be like one of those guys in the gym who forgets he even has legs: does chicken legs with the most massive biceps it looks like he’s about to topple over himself ring a bell? Uh huh.With cardio, you don’t need to overdo it, because it’ll starting chipping away at that precious muscle you’ve worked so hard to build! So aim for 3-4 sessions a week, and they don’t really need to be more than 30 minutes at a time. This could be swimming, running or spinning intervals, as a bit of an example.And now for the bit that I’m absolutely horrible at. Who’s guilty of letting life get in the way, and letting stretching fall to the wayside? (waves hand sheepishly).Stretching is so important to keep nice and flexible, and it also helps in injury prevention (Yeah okay, I could learn a lesson or two here…)Yoga and pilates ate a great way to get in an awesome stretch, and a sneaky strength workout too. Win-win!

THE SLEEPING PART:You’ve got a uni assessment due at 9am you forgot about, you’ve got a work presentation the next day, or you’re a new mum/dad and your bub thinks it’s highly entertaining to scream as loud as possible as soon as you’ve fallen into a kinda-sorta-peaceful slumber. Can you relate to any of these?Life can definitely get in the way of good quality sleep sometimes, and that’s okay, it happens. I’m a prime example!(Hello, caffeine high leaving me bouncing off the walls at 3am). During deep sleep our body repairs itself, and produces new little cell armies. We gotta let this happen, especially if we’re really active and workout on a regular basis. Of course eating well helps this process a lot too.Aim for at least 8 hours of sleep a night, but if you can only manage to snatch 7, don’t hit yourself over the head with a frying pan or anything. It’s alright, but it’s just something to try for most of the time!Me all day err’day. Except with more hair. And not a guy

I hope this was helpful to someone! I’m not claiming to be a professional or expert by any means, but this info is all either from my own experience or from my extensive research. Which part do you fall short in?Which part do you kick butt in?!Hope you all had a lovely/awesome/relaxing/party-party weekend!Back to reality tomorrow. Many deep breaths will be taken in the next hour.

Personal Injury Claims for Sports Injuries

This is a guest post by Stewart Bain, a consultant who handles personal injury claims in Scotland.

Hands up anyone who’s ever had an injury playing sports or down the gym. Probably most of us I would guess. And what did you do about it? Spray on some freeze-spray, apply an ice pack no doubt. But what about injuries that are more serious than knocks and sprains. What about broken legs? Dislocated shoulders? These kinds of injury can keep you off work for weeks or months, they can even lose you your income. What then? Well, maybe its time to consult a personal injury claims specialist.

Although it’s definitely not a fun process, going through the rigmarole of finding the right claims specialist is necessary if you want to win a personal injury case and get the right amount of settlement. You should also remember that be pursuing a claim you will also be doing your part to make things safer for the next guy. But remember, also, that a personal injury case is often a hard one to fight, hence the need for an experienced claims specialist. Don’t expect your gym or sports complex to hand over money without a fight so my advice is look for someone who has a proven track record (no pun intended)  in this field, ensuring that your case will be handled with the right degree of professionalism and efficiency.

You should interview several claims specialists before choosing one to represent you in your personal injury case. Be sure to take advantage of free consultations to help you choose the right one and, during these meetings, be sure to ask about fees and any other expenses you can expect to incur. Most claims specialists these days, especially the reputable ones will work on a no win no fee basis.

Its tough to do at the time – your mind is on other thins – but try to take lots of pictures and take notes at the scene of your injury. These will go a long way to supporting your case. If you cant take photos get a buddy to do it for you, but try and get it done  immediately to make sure you get accurate pictures. You might not need to see a claims specialist immediately after an accident, in fact in most cases the injury soon goes away, but if days go by and things are not improving, then its time to seek medical and legal help.

It’s essential to find out about the policies of those at fault for there may actually be a more than 1 policy you can make a claim against. If you make this request and the other party is not forthcoming, you can obtain an affidavit to force their cooperation but, in any case be sure to get the legal wheels rolling right away following an injury. Waiting too long might make your claim null and void, so speed is a virtue in any personal injury case.

Make certain to get contact information for all witnesses to your accident. These witnesses be a great asset in court for you to prove your case. Be sure to get as many contact details as possible because It can be difficult to locate these people when the date for your trial finally arrives.

If you have sustained a sports related injury, you may sometimes feel overwhelmed by the number of people involved in your case, and things can often seem out of your control but, again, with the help of the right team alongside you, your chances of a successful claim are usually pretty good. Hopefully, the information in this article coupled with the recommendations of your doctor and attorney, should help you get a positive outcome.

Aerobic Fitness for Champions

Olympic champions have their own scientific training methods these days and with the amount of competition from all over the world they need to have even the slightest edge in order to beat out their opponents. For most people that are looking for an effective workout the object is the same and that is getting fit. It can be just as challenging for a regular person to achieve a standard level of fitness as it is for an Olympic competitor to shape up and win a gold medal.

Aerobic fitness is the key to any sustainable workout regimen and can lead to fantastic results if done properly. One of the key elements to a great aerobic fitness routine is that it not be “routine”. You need to change up your workout in order to keep yourself interested and also to confuse your muscle memory. Continue Reading…

How to Make Sure You Remain Motivated for Your Health and Fitness

Wanting to be strong, fit and healthy is one thing, but working to actually get fit is a different matter entirely. When it comes to motivation, it’s quite normal to find yourself somewhat lacking when it comes to the crunch. You really need to prepare yourself for the days when you lack the energy to start or finish your workout; but you shouldn’t let that discourage you. What you want to do is develop the habit of exercising so that you keep pushing on even when you feel de-motivated and tired. Today, we’ll give you a few tips on how you can keep yourself motivated so you can continue on your journey to peak fitness.

If you keep doing the same exercises week after week, you’ll get tired of doing them sooner or later. Not only will this affect your motivation, it will hamper your progress in reaching your fitness goals. Variety is needed not just by your body, but your mind as well. If you’re a member of a gym, try using different exercise machines every week. Perhaps you can try exercising outdoors every couple of weeks just so you can get out of the gym. Also try varying your workout routine every few weeks to “surprise” your body and work out different groups of muscles. Continue Reading…