Category: fitness

Smart Tips on How to Stay in Shape During the Holiday Season

Holiday Season is one of the most awaited days that keep everybody excited because they will have a long vacation. During these days, you will have a lot of time to spend with your family, friends and loved ones. A lot of people will even have ample time to travel and meet new friends. Some of you may even find it very special because you can do a lot of activities that you often missed due to your busy workload. Let’s say that the Holiday Season is intended for you to relax, enjoy and have fun.

I know that you will spend most of the time eating due to family gatherings, Christmas celebrations and year end parties to name a few. But, you should not forget that this holiday is not all about eating because you have a figure to keep. Well, I am not telling you to avoid eating during parties and celebrations. What I am trying to say is that it is very important to also stay in good shape or to be physically fit. You can actually get a professional advice from experts. You can also check different sites like where you can get the information you need before you start. And then, we also have here a few tips for you to consider that may help you keep in shape this Holiday Season.

Holiday Treats

For example, you have eaten too much for a night of celebration. That would be fine because you will not really get your shape so bad for just one night. But, if you are going to continue this even after the season, then that would lead you to a bad shape.

Always remember that unwanted habits may change everything. You were physically fit before the holidays, but this may spoil your good shape, if you will let yourself not to control the situation.

Be active

It is true that you would like to relax and feel that you are off from school or work. But, this does not mean that you are going to stay on the bed, watch movies and stay in front of the computer whole day and night. You may need a total rest and get entertained. But, you also need to stretch your bones, get off your nest and do some outdoor activities.

Since you are with the whole family, then why don’t you all go to the park and have a walk? If you do not feel like walking, then use a bicycle to roam around the park, right? Do you know that if you are sitting for a prolonged time, then this may put your health at risk? Now, when you keep moving, then that will reduce your risk of acquiring diabetes as well as heart disease. This useful reference will tell you more about the risk of too much sitting.

Plan your Meal

If you are going to spend most of the time at home, then you should watch your diet, especially if …

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Why It’s Better To Work With A Professional Trainer Than Alone

Working out in the gym or in the open is more than just a trend these days. With the lifestyle we have filled with stress and work, our body and mind simply need physical work-out in order to release the negative energy.

A lot of people think it’s better working out on their own. They don’t feel comfortable with other people interfering their concentration and they also feel confident enough in understanding all the equipment and way to work. We respect their choice, but if you are having second doubts, read this article and see why it’s actually better to work with a professional trainer than doing it alone.


For people that are first entering the gym, guidance is very important. All the machines are something unknown for the person that never trained before. Someone needs to explain how all of them work. They need to know what machine is good for what muscles and are they good for beginners. This is something you can’t be familiar whit and you can’t learn on the internet.

People that used to train before can also benefit from trainers’ guidance. No one is able to know all the tricks of the working out. Sometimes you need a professional to make the right plan for you.


Did you ever have a motivation song compilation? Do you make a list of songs and listen to them on earplugs while you run? This is a good idea, but nothing can be compared to the words of a good trainer. They will motivate you to run more, run faster, lift more weight, keep on going when you think you have to quit.

Motivation is very important for everyone working out. No one can do a better job than a skilled and experienced trainer that worked with lots of clients and know what needs to be done. See here how trainers motivate their clients.


Just like in other business fields, you need to know that a professional is leading the way. When you’re making a deal with a businessman, you want them to sound and act professionally. You feel more comfortable with them, right? Same with training, you need a person who knows their job and knows what you need every step of the way.

How to find a good trainer?

With today’s technology and social networks, you can find a ton of young athletes promoting themselves as trainers. They look great and you get a feeling they know what they’re doing. They offer their meal plan over the internet and convince you that you don’t need to be present to take their advice. Don’t buy that. Here’s what’s important in finding a good trainer.


First things first. When you get back from work, you can’t get in your car and travel an hour, lift weights, and drive back another hour. You need a gym close to your place or at least to your office. Spending too much effort on this will make it …

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Workout Routines Exercises – Learn About The 5 Different Types of Workout Routines Exercises

Do you want to look fit? Feel great? Workout routines exercises are indeed one helping hand for you to achieve what you truly desire. This is a well planned and organized movement with specific number of times and days to be performed that can help you maintain good health and the best body you ever want in your life. However, one must understand that these exercises are not done for a short length of time, but these aimed to help you get your goal, your fitness desire and help you achieve the best of your general health especially if it’s done and followed well.

Many people today have the difficulty to find a perfect solution to their problems on overweight roof replacement brisbane and obesity. They have tried many possible solutions but failed. They have been complaining of the insufficient time for exercise because of their hectic schedules from work. At a depressed and hopeless state, many people tried diet pills and cosmetic surgeries which are not giving you the best of help. More so, diet is the only healthy way other than exercise that cannot spend you so much time to do and at the same time help you lose weight, but one more can be effective is when combining it with routine exercises because it can give you more chance to lose weight and gain muscles.

Fitness is not just about a sudden plan you want to dwell on to lose weight, but it is more a long term movement that helps you accept the changes in your habit. It gives you the momentum to workout, more like giving you so much interest to work out. What one must consider in planning to do those exercises is to find an exercise that fits and works for you. It really does count because how interested you are to workout is based on what type of exercise that gives you your desire. On the other note, there are people who only workout because they are already obese and overweight? Isn’t it nice when you consider routine exercises even before you gained weight? In fact, these are not just about for overweight and obese people, but these are also for slim ones who want to maintain their optimal health. Do not ever wait for obesity to hit you before you can finally realize the need to do one. It doesn’t necessarily be done at the gym; even at home you can gladly do those things. As long as you perform correctly those exercises, you will get and keep you in shape.

Now, do you want to explore that inert fitness habits, desires and goals you have from the start? Here are workout routines exercises for you. Again, you have to remind yourself these exercises you may or may not apply are permanent. Once you start, never quit because once you do, you will probably end up from scratch and you will get back to where you have started.

1) The ab

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Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing your heart rate and breathing hard for an extended period of time. During this aerobic activity your body produces more energy and delivers more oxygen to your muscles. Your heart beats faster and increases the blood flow to your muscles and then back to your lungs.

Aerobic means "with oxygen" and your body's aerobic system is your heart, lungs, blood vessels and muscles. The benefit of aerobic exercise is based on how well your body can deliver oxygen to your muscles and use it for energy. Regular aerobic workouts increase your ability to take in and transport that oxygen and improves your aerobic capacity.

A good aerobic exercise program can help you live a longer, healthier life and enhance your well being. You get a multitude of benefits if you do your aerobic workout on a regular basis even if the intensity is low or short in duration. It's fun to keep a log of your workouts that track your progress to see how far you have come in your pursuit of fitness.

The bottom line is to start an aerobic workout that you enjoy and look forward to doing on a consistent basis. Aerobic activity is fun and it does not require a lot of concentration. So listen to music, watch TV or listen to educational tapes while you are performing your aerobic exercise program.

Aerobic workouts make you feel better about yourself so you can enjoy life more. It boosts your mood, strengthens your heart muscle, helps you maintain your weight and can even lower your blood sugar levels. It can help increase your stamina and help you manage stress. A session of aerobic activity can help you relax after a stressful day at work. It can even improve your sexual performance.

If you maintain a regular aerobic exercise program as you get older, your muscles will stay stronger and help you avoid fractures and falls. This will help keep you independent and on your own longer. People who engage in exercise and cardiovascular fitness appear to live longer than those who do not.

Aerobic activity comes in many forms and you can benefit from the time you spend in doing them. The benefits of aerobic exercise are good for your body and your mind and will help to make you live longer, stay healthy and feel great.

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5 Tips to Make Your Weight Loss Journey Easier

In an ever saturated industry where the word “weight loss” is being thrown around so frivolously, it is no wonder many people are beginning to associate the fitness industry as a sham. Of course, there are bound to be a few tips that are floating around that are based on scientific research, but how sure of them can you be? Today, we share with you some of the top tips in order to truly kick start your journey to a sustainable weight loss program that is bound to leave you satisfied.

1) Drinking Coffee At The Right Time

Drinking coffee in late afternoons or early mornings will not only boost your metabolism, it also aids in the fat burning process. In addition to this, coffee is packed with tons of antioxidants and is extremely effective at controlling your diet by curbing your hunger pangs.

2) Consume Lesser Refined Carbs and Opt for Whole Grain

Refined carbohydrates such as rice that have had their fibrous parts removed are the main culprits for high spike in blood sugar causing you to have hunger pangs. In addition to this, when you consume huge amount of these refined carbohydrates, not all carbs will be used. Those unused carbs will then be converted to sugar and fats, and subsequently stored in your body as adipose tissues.

3) Consume More Liquid Throughout The Day, Especially Before Meals

Drinking water not only increases your metabolic rate by up to 30%, it also fills up your stomach, making you bloated and thus reducing cravings. This is why it is recommended to drink at least 500ml of water before your meals to prevent overeating.

4) Get at Least 7 Hours of Uninterrupted Sleep

Research has since proven that those who get sufficient rest and sleep, have up to 89% chance lower of getting obese. This is linked to a research conducted by the University of Chicago that saw students dropping more weight when given adequate rest. So remember, the next time you decide to stay up late to binge or to chase after your favourite drama, think about your weight and the sacrifices you will be making.

5) Do High Intensity Interval Training

High intensity interval training works because they send your body into an insane overload due to the differing heart rate throughout your workout. Simply choose an exercise and do two differing speeds, never allow your heart rate to settle at any point in time. The key here is to NOT have your body adjust to a particular intensity and you’ll be fine from there. And to add to the number of benefits of high intensity interval training, the fat loss doesn’t stop after your exercise ends. In fact, the body goes into full overdrive up to 36 hours after your high intensity training. This allows your body to continue burning fat at a higher rate even while you’re resting!…

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Physical Fitness – Stay in Shape For Your Protection

Today is the age of physical fitness. More people are conscious of their health than ever before. Everyone will agree that living to a ripe old age and to remain active and independent is a worthy goal.The individual who enjoys life wants to keep on enjoying it and live it to the fullest.

You owe it to yourself to stay in shape. A person who is in tip-top shape has a kind of aura that oozes power and vitality and an energetic gait that is a sign of robust, healthy living. A person interested in getting and refrigerator service  staying in good shape and maintaining excellent health should look upon their body as a network of many systems. The proper functioning of all these systems is known as good health.

Respect Nature and she will take care of you. By adhering to Nature’s laws through sensible exercise, a balanced diet, getting sufficient sleep and rest and, your mind attuned to positive thinking we can remain healthfully active with an optimistic approach to living. When we defy Nature’s laws our bodies begin to rebel in the form of sickness, pain and misery.

Build Good Health With Fresh, Natural Food

The type of food you eat is so important in building good health that it is essential you will be knowledgeable on the subject of good nutrition.The only way you can be assured of getting adequate nourishment safely is to eat a variety of natural foods that have not Have been processed or loaded with preservatives and other chemicals. Many processed foods are, of course, quite nourishing and processing makes certain foods available that you would otherwise be forced to do without. But, when you have a choice, you should always select natural foods, right from the hand of Nature-even if they do cost a little more.

All natural foods contain a variety of vitamins and minerals as well as a mixture of protein, carbohydrates and fat so that there is a significant overlapping of the various food elements. So, if you want to help prevent the development of disease learn to select fresh, natural foods in a balanced diet. Foods of little value do just the opposite and are detrimental to health. They do not supply the body with the essential nutrients it requires for repair and maintenance.

These are the seven basic food groups:

-green and yellow vegetables
-citrus fruits, tomatoes, raw cage
-Potatoes and other vegetables and fruits
-milk and dairy products
-meat, poultry, fish, eggs,
-whole grain bread and cereals
-butter and soft margarine

Physical Fitness: Stay In Shape For Your Protection

Regular exercise supports physical and mental well-being and should form an important part of everyone’s life. One of the best ways to become fit and healthy, stay youthful and have a good physical appearance is to exercise regularly. Any kind of physical exercise that will pilot better circulation and deeper breathing is desirable. There are plenty of different ways to exercise. You can join a gym, …

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Muscle and Fitness Magazine – An Essential Element in a Healthy Lifestyle

If you were looking for a cheap and an effective way for those six-pack muscles, the best way to do that would be to subscribe to a good muscle and fitness magazine. Most of these fitness magazines provide you core ideas as to how to go about building and shaping up your body and staying fit. Staying fit and healthy ensures that you are happy and enjoy life to the fullest.

Most fitness experts would advise you to go for regular exercising properly backed up by controlled diet and meditation. In this world of fast-paced technology where time is perhaps the most valuable thing available, the modern jet set executive has no time to devote to fitness regimes and the gym. It is indeed a drab and monotonous life for these successful young men who know nothing beyond their computers and dossiers of management information.

As they enter their forties, they are good for the scrap heap having wasted years behind piling tons of money but doing nothing to keep their body in good shape. A top end muscle and fitness magazine would provide you genuine tips to keep healthy. Some even go the extra mile in suggesting recipes that are nutritious and completely fat free, you really do not have to bother about your health by cooking up these great recipes. Most important of all, what is needed for the body to remain in shape is a reasonably adequate amount of exercising. What does exercising do to your body? Exercises help in eliminating fat from the system, tones up the muscles and keep the body agile and active.

If finding out the correct muscle and fitness magazine is difficult for you, there is no reason to worry. Just spend some time to scramble through the internet and you will find many of them online. Some of them give you rave reviews from experts worldwide while some more have opinionated discussion boards online. Take your pick today as a guide to healthy cost-effective living. …

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Lifetime Fitness, Stunning Study Reveals Best Physical Occupations

Lifetime fitness is a goal that would benefit everyone. The American Council on Exercise recently released results of its exclusive study that examined on the job physical activity of 10 common occupations.

Researchers at the University of Wisconsin, La Crosse, were commissioned to measure the amount of workday physical activity one can expect from a variety of common occupations.

They recruited 98 volunteers from businesses in the La Crosse area. The volunteers represented 10 different occupations. They had secretaries, restaurant servers, construction workers, mail carriers, custodians, lawyers, police officers, nurses, teachers and factory workers.

One of the things that they wanted to achieve was to raise the awareness level of how many individuals move about at their places of work. Hopefully the researchers could also provide them with feedback that may encourage them to adopt a regimen of lifetime fitness.

Each participant was assigned a basic pedometer and asked to wear it during work hours for three consecutive days. The subjects went about their work days as usual. At the end of the days, they completed a daily log. They recorded the number of steps taken, total distance covered, and a brief description of the duties that performed that day.

It was found that secretaries, teachers, lawyers and police officers walked significantly fewer steps and less distance than other occupations. At the low end, secretaries were observed to walk only an average of 4,327 steps. That translated to the equivalent of 1.7 total miles.

On the other end of the spectrum, custodians and mail carriers accumulated significantly more daily steps and mileage. Mail carriers topped the list at 18,904 daily steps or approximately 7.5 miles. Their distance covered nearly double Shape Up Americas minimum recommendation.

There was a huge difference in the number of steps taken by all occupations. Results indicate that workplace physical activity varies widely among most occupations. If you are not in a very active job you definitely need to get some kind of supplementary physical activity.

Minor lifestyle adjustments can help meet the 10,000 step goal. Lifetime fitness can mean doing something as simple as not taking the elevator but walking up the stairs. How about a vigilous walk at lunchtime? Whenever playing a round of golf walk the course rather than using a golf cart.

Small group personal training, usually less than five individuals, is an excellent idea. This is a great way to get personal instruction and close supervision at a more economic cost. This approach allows parents to show their children that being active can be fun.

Yoga, Pilates and Tai Chi continue to provide a great alternative to higher impact activities. The key elements of mind and body activities include proper posture, breathing and body awareness. By incorporating elements of mental and spiritual fitness, individuals will take better care of their own being, not just their bodies. …

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A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

Most People Have Never Attempted a Jump Rope Workout.

When was the last time you jumped rope? For most people the answer would be back in Elementary School or possibly Junior High. It's actually too bad, because it is a very efficient form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, including boxers, have ever seriously used the jump rope to achieve top condition.

What Muscle Groups are Working While Jumping Rope?

Jumping rope will seriously work every muscle in the body. I'm convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my entire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

How Jumping Rope Helps Your Body Release Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. You have probably seen many ads for pills that will help increase your natural levels of HGH. This was really popular about 5 years ago, but you do not hear too much about HGH anymore. A high level of HGH in your body is the quickest route to burning body fat! Unfortunately, low intensity cardio will not help your body release HGH. The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

What Type of Jump Rope To Purchase?

I recommend getting a "speed rope" … these run around $ 15 at most sporting good stores. They are plastic paths without the beads. You also do not want to buy the weighted routes. Get a jump rope that is adjustable. You are going to want to adjust the rope to an optimum level to jump quickly without hitting your head. If it is too long, you will not be able to jump at a fast rate.

How To Adjust Your Jump Rope to the Correct Height:

  • Set your jump rope on the ground
  • Stand on the midpoint of the rope (an equal distance between the handles)
  • Grab the handles and pull them up to your chest while standing on the rope
  • If the top of the handles reach above your collar bone the rope is too long
  • If the top of the handles reach your upper abs or lower, the rope is too short
  • I like to adjust the rope so the handles hit about 6 inches below
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Men’s Health Magazine

Men’s Health Magazine was originally founded in 1987 and focused primarily on men’s health. Today, it focuses on all aspects of men’s lives, including nutrition, relationships, sexuality, fitness, and lifestyle, as well as other areas. It’s published by Rodale, Inc., in Emmaus, Pennsylvania. It is the largest and best selling men’s magazine “brand,” with 38 editions that publish globally and 12 million monthly readers. Its monthly circulation is 1.85 million; its website also boasts about 40 million hits a month.

Originally meant as a health magazine, today, the magazine focuses on every aspect of men’s lives, including the financial, fashion, and even travel aspects, as well as, of course, relationships. It has also been nominated for eight national magazine awards, and is a major source of information for men who just want to “be in the know” about the latest trends in men’s lives and solutions to problems.

Editor in chief David Zinczenko has been at the helm of the magazine since 2000, with the magazine seeing circulation growth of 30% in that time. Ad page volume has grown as well, from 700 pages to 1150 pages. Under Zinczenko’s leadership, it changed its look somewhat as well, in that it began focusing on celebrities and athletes exclusively as its cover “models.” Zinczenko was named Editor of the Year by Adweek in 2008.

Men’s Health has gotten involved in combating childhood obesity too, with its launch of the FitSchools initiative, in 2007. With this initiative, health, fitness and nutrition experts go to selected schools and overhaul the school lunch and fitness programs within the school itself. Its now-established The FitSchools Foundation is a nonprofit organization that seeks to end childhood obesity and get kids interested in an active, fit lifestyle.

In November 2008, Men’s Magazine scored a major coup when it put then President Elect Barack Obama on its cover. As one executive said, “He is the prototypical Men’s Health guy: successful, a good dad, a good husband.” This is one focus, in fact, that sets Men’s Health apart from so many other “guy magazines on the market. The focus is on the complete man, not just on building big muscles, or on the superficial. Fitness and health are there of course as well, but they comprise only a part of the picture, not all of it.

However, it has garnered some criticism because the magazine does focus quite a lot on the so-called “perfect body.” This has led some critics to surmise that it will make men worry about their physical appearance more, such that they workout harder to the point of injury, develop eating disorders, and overly obsess about their physiques in general.

Be that as it may, this strong performer, which won Best Magazine Performer of the Decade from Cappell’s Circulation Report in 2007 and continues to be named to “best of” lists on a yearly basis, is clearly not going anywhere. With its focus on the “whole man,” not just one aspect such as fitness or sexuality, …

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