For most of us, choosing to be fit is more a test of will than a one time decision. Being “fit” covers a change in our lifestyle much more than just embarking upon a new exercise or diet program. For me, the choice came about 15 years ago. I was about 24 years old when friends of mine convinced me to start going to the gym as a group. At that time, I knew I didn’t really like the way I looked, so I thought it would be a good idea. How hard could it be? Well, it didn’t take long before I knew the answer to that question. (more…)
People that follow my stuff know I generally write about nutrition, supplements, training, and other topics that are more science based than subjective topics, such as what is covered in this article. I decided to shuck my science geek persona, and write on a topic I know will be helpful to thousands of would be and want to be fitness models. (more…)
We all know that people fail on their diet fitness and sometimes we wonder why. After all sometimes the people that fail the worst are the people you would have thought would make it.
There are a number of factors why diet fitness either works or doesn’t. One in three adults are trying to lose weight at any given moment and while not surprising that we are very good at attempting to lose the weight we are not so good at succeeding.
Even for those that achieve their weight loss within five years almost all dieters will gain back the weight they lost and sometimes they will gain back even more.
Weight loss researchers have been spending a great deal of time trying to discover why diet fitness has such a high failure rate and although each of us finds success and motivation our own way they have come up with some ways to maximize your rate of success.
1. Don’t set unrealistic goals – if you want to set yourself up for failure all you need to do is set goals that are simply not achievable. Remember a slow and steady pace wins the diet fitness race.
2. Lack of future planning – another common mistake is to not have planned in advance. It’s a proven fact that no matter what the goal is when you make a when, where, and how plan you have a 75% chance of success. When you know what your goal is you are much more likely to stick to your diet fitness plan.
3. Socializing – this is one of the top three reasons that a person will fail with their diet fitness plan. People’s social lives come first and when diet fitness interferes socializing wins out.
4. Deprivation – when a person feels deprived of a certain food and the diet fitness food takes longer to prepare, costs more, or isn’t as tasty as the less healthy food the unhealthy food will often win out.
5. Portion Size – another big pitfall in the diet fitness game is that it is common to underestimate the actual calorie count in foods and to overestimate the number of calories you have burned through your exercise program.
Studies have shown that diet fitness plans that are simple and easy to adhere to have the highest success rate. Studies have also shown that women are much more likely to be successful than men simply because there is a much greater stigma for women that are overweight than for men.
Studies have also shown that those that have the most success with their diet fitness plan concentrate more on increasing the burn of calories and less on the reduction of calories. This just makes good sense since to rapid a reduction of your calorie intake will scare the body into starvation protection mode.
A coach or mentor is also an excellent way to stay on top of your diet fitness. There’s no need for your coach to be a nutritionist, or a personal trainer. It can be a doctor, spouse, friend, or anyone else that you feel support your goal and will help lift your spirits and keep you on track.
Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.
Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.
Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Whih one is more effective and which one should one choose to follow?
First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.
Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.
But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.
Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.
Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.
Do you always feel fifteen pounds heavier after coming back from vacation? All that eating out and indulging can pack on a few pounds. Whether you are worried about packing on the pounds while traveling, already have a few to lose or just simply love exercising and would like to tone up; consider trying a fitness vacation. It is one of the hottest new trends in travel, not only do you get to get away, which in itself feels good, but you also get to lose weight and get fitter. There are plenty of fitness friendly travel options, but here are just a few of the many fitness vacations out there. (more…)
Numerous of us dedicate ourselves to a very good training course. At the end of the day we are in more desirable design, yet are dissatisfied when we look in the mirror. You can emphasize building lean muscular tissue by having a lot of good physical exercise, yet exactly what is it that completely transforms our body into that toned and fashioned mode?
Just as you probably would not place low-grade fuel in your brand-new $ 50,000 sports automobile, placing everything reduced than premium food in your body is likely to keep it from performing to the greatest of its capability.
A lot of people assume they are on a good diet plan, yet myriad mobs of almost-inescapable processed foods that pack supermarket promote the retention of our fat. Processed food items places excess anxiety on the body. They make it challenging to burn off that last (and crucial) level of fat.
So if you’re frustrated by being not able to shake that previous level, then permit’s get down to the nitty-gritty as well as eat a deflated diet plan to burst that fat balloon as well as make a slim as well as healthy and balanced body.
1. Is Your Regimen Fishy?
Fresh fish are your pals in the flab conflict. Your preferred fish choices really should be ones with economical mercury amounts: flounder, haddock, herring, mackerel, perch, pollock, salmon, sardines, scallops, shrimp, main, tilapia and also trout. Mercury usage causes detrimental health side effects.
From that list: fish, mackerel, as well as trout are your finest 3 selections due to the fact that of their higher omega-3 subject matter. If you simply cannot ingest fish on a frequent basis, discover a high quality fish oil supplement. It’s a wise step!
2. Make Area For Tea Time
One more great manner to raise your defense against rigid fat is by having tea on a frequent basis, primarily green herbal tea. Herbal tea is a healthier option than coffee, as well as having some green tea is an exceptional way to kick-start your metabolic rate.
Have a mug or 2 each day, and you’ll be well on your method to cut and tone … Green herbal tea additionally supplies you with countless antioxidant rewards, which can easily aid to battle free-radical damage.
3. Concentration On Healthy and balanced Fat
Fat intake may be great and also substandard for you, depending on the variety of fat you consume. If you overload on saturated or trans fats, then supplemental fat and many other adverse reaction might be in your near future. On the flipside, filling your eating plan full of unsaturated fats and also omega-3 fatty acids is the superb method to maintain fat in check. Simply bear in mind, it is very important to get an excellent ratio of omega-3 fats and also omega-6 fats.
Essentially, your ratio of omega-6 to omega-3 fatty acid really should be 4:1, a far weep from the 15:1 proportion many people presently obtain (balance is a remarkable thing).
Foods richest in omega-3 oily acids include: flaxseed oil, soybean oil, canola oil, fish, mackerel, trout, herring, sardines, albacore tuna and walnuts. Integrate these with the best quantity of omega-6 fats you can easily receive corn oil, safflower oil, sunflower oil as well as cottonseed oil to get the very best results.
Many other healthy and balanced providers of dietary fats to keep an eye out for: avocados, normal nuts and nut butters as well as seeds.
4. Picking And Curbing Your Carbs
Yes, confining your carbohydrate consumption is essential to shave off that previous fatty layer, yet you do not have to take an ultra-low method – just position additional focus on obtaining many necessary protein and also meals plentiful in healthy and balanced fats.
The carbs you accomplish ingest need to emerge from fresh fruits and also veggies. Fruits and veggies should explain a minimum of 60 percent of your total carbohydrate calorie ingestion. The remainder originates from all-natural and also slow-digesting sources like beans, legumes, oatmeals, brown rice and quinoa
All transformed starches (also if they say entire grain) really should be avoided.
5. All natural herb As well as Pep Guidance
The right natural herbs and spices can accomplish wonders to your regimen. These flavor savers promote a lean as well as toned body. Herb perks and also tang niceties can easily conserve modest dinners by keeping essences intriguing, vibrant.
Ginger and ginseng are two all natural herbs that have long lists of wellness advantages, as well as many taste to turn a bland dinner in to a taste fiesta in the blink of an eye.
Physical fitness is a necessary requisite for leading a healthy and an active life. It not only improves the strength and endurance of the body but also the lifestyle of a person. Physical fitness is difficult to maintain, especially amid the stress and strain of contemporary lifestyles, with little scope for exercise and recreation. (more…)
I talk to a lot of people who are interested in becoming personal trainers. In this article, I will briefly share some thoughts on motives, attitudes and resources if you are thinking of becoming a personal trainer. I would recommend that you start by getting a legitimate certification. You can research the internet or talk to personal trainers at health clubs or private studios. As a suggestion, you could check out the International Association of Resistance Trainers, ISSA or ACE. These three certification organizations can be found on the internet and have several areas for you to consider. When considering a legitimate certification program, check out personal training / liability insurance.
Be sure that the certificate you earn will have clear guidelines on how to purchase insurance once you actually start to train clients. There are many fitness certifications that are not recognized by any insurance companies, stay away from these. If you choose to train without insurance, you are taking a big risk. Depending on the physical location of where you will train your clients (club, private training studio, corporate fitness center) you will need to check with their individual requirements regarding acceptable certifications and insurance policies.
After you have done your research on the above issues, if you are still interested, get started today! Whether you remain interested (out of the people who go into fitness training, many more drop out than stick with it) you can always use the information to further your own personal fitness programming. I believe that your initial training / certification will never be a waste. You will want to check out other certification programs later (may be required based on place of employment) in order to get plenty of exposure to all the different training methodologies.
Try to stay grounded – many programs are not that reality based. With any training information, ask yourself the question: How will I use this for my own, as well as my clients, fitness program? I have many doctors, other trainers and people with sports / human performance degrees who hire me to help with training issues. The rubber hits the road when you have a client who is depending on you to give them a cardio, strength training, eating, supplementation, injury recovery and / or flexibility program complete with personalized scheduling. You do not need to have all the answers but try to establish your own process for giving them the answers or effective referrals for what they need.
Not knowing what your previous experience is regarding working with people in general, I would suggest that you assess what your tolerance is for complainers and whiners as there are so many issues for so many people that you will need to address at some level (as a fitness professional). If you want to be a good trainer, you need to commit to the total client. I think too many trainers end up wanting to legitimize their own training priorities and believe that by becoming a personal trainer / fitness professional, they can focus all their time on themselves (not an acceptable mindset). They should stay out of personal training if they are not ready to commit to their clients. Do not fall prey to canned programs or using a cookie cutter approach for everyone you will train.
I come from a human service background (double major in Social Work / Criminal Justice) and worked my way up to manager in a juvenile diversion program over a period of 10 years before getting into personal training. BUT, in the first three years of being a personal trainer, I placed in three international personal trainer contests. These were great experiences but in all three instances, success was based on the commitment to the client more than caring about winning any contests.
If you want to use yoga for eyes there is a special meditation you can do. This meditation is specifically designed to improve myopia (near sightedness). We must, however, include the cautionary that success in the meditation depends upon the individual.
The individual must be at a certain level of awareness in Yoga. This is a tricky cat, because many people teach just the postures, and include little or even no instruction on how to handle the mind and spirit. Thus, a person might be able to do advanced postures, but still not have enough spiritual awareness to use the meditation to fix the myopia. (more…)
If you are planning on going on an LDS mission in the near future, or if you have a child planning to go, it is important to be prepared. You will be gone for two years, leaving the comforts of home behind you and living out of two suitcases. One thing to consider is your health. A mission is exhausting and you have a very busy schedule to follow, so you need to be healthy.
On a mission you do a lot of walking and many missionaries also do a lot of bike riding. If you are not physically fit, this can be really hard on your body and you could suffer a great deal. Before you go on your mission you should have a fitness plan and exercise each day to prepare for what is ahead. Even going walking every day for 30 to 60 minutes is great, especially if you wear the shoes you’ll be wearing on the mission. By doing this you can break in your shoes and it will prevent you from getting horrible blisters out in the mission field.
While on your mission you can also exercise. Missionaries are supposed to wake up at 6:30am each day and do their personal and companionship studies. You are allowed to wake up 30 minutes early at 6:00am and do some exercising. Take advantage of these 30 minutes. Although you might be walking or bike riding a lot on your mission, you still need to get some good cardio exercise and strength training. All you need is a good exercise plan to follow and you can keep yourself strong and fit throughout your entire mission.
Many missionaries come home from their missions having gained 20 pounds or more. Some will write home asking for larger clothes because the ones they have are starting to get too small. Take the time to exercise each day and avoid losing weight and feeling gross. If you have a plan and you stick to it, you will be blessed with increased energy and stamina and you might even come home a bit thinner than when you left.