Monthly Archives: April 2017

Right Fitness Equipment For Right Living

The importance of fitness equipment stems from the fact that people nowadays are particularly conscious of the way they look and needless to say, everyone tries to look their best not only for their own vanities but for the sake of competition as well. In addition, people have also realized the importance of maintaining their health and what better way to burn all the accumulated fat acquired through a repeated diet of junk food than to exercise daily within the confines of your home.

There are two main categories of fitness equipment namely the commercial fitness equipment and the home fitness equipment. As each of the names suggest, the former is used in gyms and health clubs whereas the latter is meant for residential purpose only.

Likewise, the two categories differ in their design as well since the commercial equipment is specifically designed to be used repeatedly by many people and the home equipment is smaller in size and meant be used only sparingly by the members of the family.

There was a time when fitness equipment could be found only in specialized stores located in big cities. However, the dawn of health consciousness has ensured that more and more people should invest in this equipment for the sake enjoying lifelong fruits of good health. Due to this, nowadays fitness equipment stores are not only a common sight but most of the stores have an online website as well which educates a customer about the product and also provides home delivery.

An array of fitness equipment would include a treadmill, elliptical exercise machines, cycling equipment, rowing machinesArticle Search, heart rate monitors as well as weight lifting machines all of which should be used regularly in order to contribute significantly to the physical health of the individual. Most of these machines are available in a variety of colors and designs and can be customized to suit one’s individual requirements.

An economical way of installing fitness equipment at home would be to buy used or second hand machines which not only cost less but are also efficient in terms of functions and adjust ability since most of them come from gyms and clubs. Another option would be to look for discount fitness equipment which is found in some stores.

There are times when the fitness equipment just gathers dust in a corner of the house due to lack of regular usage and the only way to prevent this from happening is to chalk out a fitness plan in accordance with one’s needs and adhere to it on a daily basis.

I’ve Spent 18 Years Helping People Get Fit. Here Are My Best Tips.

They say there’s no replacement for experience, and I’d have to agree. I know I wouldn’t trade my 18 years working in the health and fitness industry for anything.

Sure, having a solid, formal educational background and supplementary certifications is fundamental to lay the groundwork, and give you the ability to weed out the fact from fad. But it’s really the knowledge that you gain in real-life situations with clients – and knowing how to interpret and apply that knowledge – which shapes the type of trainer you become. I’ve now worked with over 1,000 clients, and I thought it would be a great time to step back and have a quick look at some of the common elements that add up to success, while also examining the typical pitfalls that can put the brakes on your progress and prevent you from reaching your fitness goals.

Here are 10 best fitness tips I’ve picked up along the way that will help save you from wasting time, achieve the body you want in an efficient way and get results that last.

Pick something and stick to it.

Far too often people get started on a new fitness program and then quit before giving it a fair shot. We’ve become too impatient. We expect results overnight, we want the scale to change daily and we want our clothes to fit differently after the first week on the program. Well, it doesn’t always work that way. The truth is, you should really be giving a new program an honest, committed effort for at least a month to properly evaluate its effectiveness. It takes time for your body to adjust to a new change in diet or training program, and some of the initial changes might not be visible to the eye or the scale. You’ve got to put some faith in the program or trainer that things are happening, your body is adapting and in time, and your hard work will start to show.

Stick to something for at least 21 days straight and it becomes much easier to make it new habit. The problem is that most people will quit prior to this 21-day period, because they didn’t get the results they were hoping for. But were the expectations too high and the goals unreasonable? If these people were to have pushed through and stuck with the program for a month or more, they would have probably seen at least some of the results they wanted… instead of wasting a few weeks on a program and then quitting.

Don’t mix and match opinions.

There’s more than one way to get to a destination, but if you try to follow bits and pieces of different people’s versions of how to get to that destination, you’ll end up lost and never make it there. That’s essentially what ends up happening when people with good intentions start researching things online and reading different opinions and theories. They get caught up in some new approach and take it upon themselves to start making little deviations off the original course. Guess what? All these little changes will throw off the original plan and could be working against other variables on the program. What was once a pre-programmed course for success will now have you left somewhere in the land of diminishing progress.

When you hire a trainer or start on a new program, try not to get caught up in the latest trend or some new approach your friend just started. There will always be some trendy new diet, seemingly easier approach or catchy training system that pops up every month. It’s how people make money in this industry – always coming up with something that has that ‘cool’ factor, appears to be a little easier and more fun. Learn to put those things on mute while you focus on your own program and goals. All that I ask from my clients is to pick one person and follow their advice from the start to the finish. Yes, I’m aware there are other opinions out there, some that might even contradict my own, but I would hope my track record and reputation speaks for itself and clients can put a little trust in the process. Any other way to do it is just a waste of everyone’s time.

What works for some, won’t work for all.

There’s a reason coaches like myself are still in business after nearly two decades. When you can very easily go online and download workout programs, free diets and even watch demo videos on YouTube, why would you need a trainer or coach? It’s easy – many people have already figured out that when a program hasn’t been customized to your specific goals and individual make up, you don’t get the same results. Every client has their own history, body type, metabolism, insulin sensitivity, dietary restrictions, macronutrient preference, previous injuries, health conditions, digestive issues and personality characteristics. All these factors and more should be considered when a program is customized for a client.

Starting on a program you found online hasn’t even started to look at one of these variables. It’s kind of like buying a running shoe from a large department store. Sure, you can run in it and might feel like everything is fine, but because you haven’t looked at things like arch support, foot width or individual gait pattern, that shoe will eventually lead to chronic strain injuries, break down in the wrong places and have you looking to replace it sooner than later. It’s not until you try running in a shoe that’s been more customized to your own individual preferences from a real running shoe store that you will see how it should have felt the first time. Starting on a fully customized program from an educated trainer is well worth the investment if you plan to make fitness part of your lifestyle.

If it sounds too good to be true, it probably is.

If you’re looking for a training program or diet that requires minimal work or self-discipline to follow and produces incredible results that last, I can save you the time right now and let you know it doesn’t exist. Never has, never will. If you want to produce real changes in your body, be prepared to work and understand that there will be some moments that might challenge you and require self-motivation to push through. The good news is that people who do train their body to endure a very small amount of ‘suffering’ soon come to realize they’re working for permanent results. If it takes effort to get there, you won’t regress as easily. For instance, you might have already gone down the zero-carb crash diet route, lost some weight, and then watched it all come back just as quickly, as you started eating those delicious carbs again.

Scientifically proven health tips

1.Balanced diet all the way:
A balanced diet is one that gives your body the nutrients it needs to function correctly from different food groups. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from:

  • fresh fruits
  • vegetables
  • whole grains
  • legumes
  • dairy
  • lean proteins

Include foods from these food groups daily without skipping out a single group in order to provide for the nutrition of your organs and tissues. Your body is more prone to disease, infection, fatigue and poor performance if you do not have the right mix of foods from these groups. Avoid going on a diet which is depriving your body of 1 or more food groups. Focus on nourishing your body, not depriving it.

2. Sugar calories are dangerous:

Sugar sweetened beverages like energy drinks, sports drinks and fizzy drinks are by far the largest sources of added sugar in our diet. Second to that are the foods rich in sugar like ice creams, mithais, pastries, cakes, doughnuts, etc. Research indicates that excess sugar may stimulate the liver to dump more harmful fats into the bloodstream thus increasing the risk of a heart disease. The other problem with excess sugar is that it very rapidly increases blood sugar levels and this can lead to tiredness and increased hunger resulting in excess weight gain. So, if you are craving for some sugar then have a fruit based dessert or dig into the dried fruits with their natural sweetness.

3. Get your beauty sleep:

Getting enough sleep is as important as healthy eating and exercise if not less. Poor sleep can lead to insulin resistance, affect your appetite hormones and reduce your physical and mental performance. Insufficient sleep impacts two hormones, ghrelin and leptin. Ghrelin signals your brain that it’s time to eat and leptin signals to diminish it or gives a satiety signal. When you’re sleep-deprived, your body makes more ghrelin. So, no wonder sleep deprivation leads to overeating and extra weight. A minimum of 7-8 hours of sleep is the recommendation for staying fitter.

4. Put colour on your plate:

Vegetables and fruits are the “default” health foods. They are packed with prebiotic fiber, vitamins, minerals and essential antioxidants, some of which have potent biological effects. Eating foods such as fruits that are lower in calories instead of some other higher-calorie food may be useful in helping to lower calorie intake.

5. Do not miss your exercise:

Exercise is one of the best things you can do for your mental and physical health. Exercise can help prevent excess weight gain or help maintain weight loss. Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls. Physical activity stimulates the “happy hormones” in your brain that may leave you feeling happier and more relaxed. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

6. Eat Real Food

Junk is food that is high in calories and is nutrient poor. It often contains harmful synthetic ingredients. Eating junk food for long periods of time can lead to obesity, vitamin deficiencies, heart disease and other health problems. Memory and learning problems are also associated with regular consumption of junk food. Junk foods are designed to be addictive which will make you crave for them. Hence, your brain can make you crave for them even when you are not hungry.

7. Drink Enough Water

Treat water as a nutrient and see it work wonders for you. As fluids are lost from the skin, breath, urine, etc it is important to continuously replace them for good health. Especially for people in fitness a water-electrolyte balance helps prevent fatigue. And for the ones looking to have a radiant skin water is the natural booster. Water also helps in getting rid of the body toxins along with your kidneys and for the weight watchers water along with the fiber may keep you full and thus prevent you from eating the excess calories.

Many diets promise weight loss or good health, but if your priority is to have them both without falling a prey to chronic illnessesBusiness Management Articles, then it is going to be the scientifically backed tips that will help you. There are many diets doing the rounds on the internet including Indian diet plan for weight loss but if you are looking for genuine science backed tips then consult a good Nutritionist who will be able to solve your queries and help you both on weight loss and healthy eating.

Eliminates Fat In 8 Minutes

Now, are you ready for the Get-Fit Guy spin on the classic Tabata set? Here’s how it goes:

Step #1: Begin your workout with a single 4-minute Tabata set that “warms up” your entire body and works nearly every muscle group. This can be accomplished with exercises such as burpees, squat to overhead press, or dumbbell walking lunges. The key is to burn as many calories and work as many muscles as possible in that short 4-minute time frame.

Step #2: After you’ve finished that first Tabata set, take a breather if you need it (which you probably will if this is your first experience with Tabata training!). Rest for 1-2 minutes. Then, as soon as you’re ready, do another Tabata set, but this time, focus on the one trouble spot that you really want to work.

For example, in Step 2, you could do:

  • Narrow-grip push-ups to work the back of your arms (triceps)
  • Overhead presses to work your shoulders
  • Mountain climbers to get a flat stomach
  • High step-ups to work your butt
  • Dumbbell incline chest presses to work your upper chest

The list goes on and on, but you get the idea. That second set is your chance to laser target a specific area you want to change on your body. As I wrote in my article How to Tone and Lose Fat in One Body Part, the key to “spot reducing” a specific body part is to not simply work that body part, but to also incorporate in the same workout some kind of exercise that burns lots calories and works lots of muscles. And that is why this potent one-two combo is so effective!

Of course, if you have more than 8 minutes to spare and you want even better results, I’d recommend you include a good warm-up and cool-down into your workout.