Instalment Plan #2
Tag: fitness
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A lot of people want to get fitter these days, but so many of them go about it in the wrong way. The real trick to getting fit and staying fit is to take up some sports. These are amazing for developing your body and keeping you healthy. And, as a bonus, they are enjoyable, competitive and social. You need to realise that sport is the best way of keeping fit.
So, with that in mind, here are a few of the best sports you could take up. These are all essential for getting you fit and healthy, and keeping you there. Of course, it can’t hurt to take up gym classes as well. But, you need to ensure you understand the benefit that these particular sports can have for you.
Football
Football is one of America’s best-loved sports, and the Super Bowl is maybe the most watched sporting event globally. It’s also a sport that’s excellent for your fitness levels, so you need to try to take it up if possible. Of course, you’ll need to make sure you have all the right gear and equipment before you start. Getting a new set of football cleats this season will help you train and play properly. This will improve your fitness levels, and cut down on the risk of injuries. When you play football, you will be doing a lot of running, tackling and throwing. You’ll work all your muscle groups and improve your stamina.
Squash
Keeping fit when playing sports is often about movement. And one of the most active sports you can do is squash. This is a sport where you are constantly running around, as well as having to hit a ball. As such, you will build up and develop incredible stamina, as well as improving leg and arm muscles. You might find squash to be a struggle to begin with because it takes a lot out of you. But, after a while you will get used to it, and it will become much more enjoyable. You’ll be amazed by how fit you will get from playing squash.
Track
Running track is essential if you want to become fitter. Of course, you don’t just have to limit yourself to an actual track. Running can be done anywhere, and that’s the beauty of it. It’s important to make sure you exercise on a regular basis, so try to do it as much as possible. You might even think about getting a HipZIPP to make your runs more practical. This way you have no exercise not to get up every morning and go for a run. Set yourself fitness goals as this will make the process more enjoyable.
The key to staying fit and healthy is to make sure you take up regular sports. Now, certain sports are better than others for keeping you fit. But the beauty is that you have so many choices these days. So, take a look at the suggestions on this post, and use them to try to keep as fit as you can as often as you can!
Lifting Straps By Rip Toned Review #riptoned
These LIFTING STRAPS By Rip Toned come in a pair of cotton padded weightlifting straps for both men and women. I was recently sent them to try for free. I actually have only used lifting gloves or grip pads throughout my long history of fitness and training. I never had the opportunity to use straps before. I was a bit nervous but they were easy to use and very sturdy. I definitely was not disappointed and was very impressed. Why have I never used straps before?!?!?
A little bit about why these were a good product for me: I had a motorcycle accident last May which left me with 7 stitches in my hand and reduced grip strength. I am strong but I have been unable to hold the weight that I know I am capable of lifting to lift it. I quickly put the straps to use and I have to tell you these straps have helped me lift heavier than I was able to before.
I also like that they give you a Product Guarantee. They are actually the ONLY Weightlifting Straps Backed by a Lifetime No-Hassle Free Replacement Guarantee.
Why use lifting straps? According to their website "Quality no slip weight lifting wrist straps allow the confidence, safety and leverage critical to achieving your body’s peak performance and health we all so desperately seek."
This straps are great for a variety of reasons:
- Lifting Straps overcome a weak grip allowing you to lift more weight while building your ideal body
- RipToned lifting straps provide an element of safety to your exercise when losing your grip could cause injury
- Great quality material for long lasting use
- Rip Toned workout wrist straps will not stretch giving you complete peace of mind
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Get yours here you won't be disappointed if you lift heavy and/or have difficulty gripping when you lift.
Thanks Rip Toned these straps will forever be in my training bag!
Every gym enthusiast appreciates that diet plays a massive role in achieving their goals. After all, muscles are built in the gym but are revealed in the kitchen.
For many people, this is the hardest part of the whole process. However, with the right plan of action, you’ll have no trouble getting this crucial aspect under control. I’m sure you’ve got the determination, so this push in the right direction can make all the difference.
Follow these four simple tips, and it should set you on the road to success.
Drink More Water
Food is undoubtedly important, but there’s no doubt that water intake is the most important part of your eating and drinking habits. Increasing your daily consumption is one of the easiest upgrades you can make, but it’s also one of the most influential.
Better hydration will improve your body in a whole host of different ways. Skin and hair will see vast improvements while it should help your level of performance too. If you’re looking to lose weight, have a glass before meals to suppress your appetite slightly.
Our bodies are two-thirds water, so it’s imperative that you top up your levels.
Cook From Fresh
One of the main issues with nutrition is knowing what you’re actually putting in your body. As easy as it is to fall into the trap of cooking processed foods all the time, it’s not a great option to take.
With a slow cooker, you can make food from scratch just as easily. Meanwhile, cooking up several days’ worth of meals and freezing it makes it very convenient to get a healthy midweek treat.
Once you’ve taken the time and effort out of cooking from fresh, you’ll have no excuse to take the processed option. This will make a vast improvement to your nutritional habits.
Take Supplements
Your body needs the right energy to perform. If your food isn’t providing the right nutrients, then it’s time to seek a boost.
Some people wrongly view supplements as cheating. But it’s actually one of the best ways to ensure your body is getting everything it needs. Moreover, fat burners can give your progress a healthy push in the right direction. Visit https://www.garciniacambogia6000.com.au for more information.
It doesn’t matter how your body gets its nutrients. The important thing is that you give it the fuel needed to succeed.
Appreciate The Benefits Cheating
They say cheaters never prosper, but that’s not always true when it comes to your fitness goals. For starters, going on a detox plan could get your body transformation up and running in style.
As a more permanent plan, though, understanding the benefits of cheat meals is essential. This is a great way to keep your body on its toes and can actively enhance your results. The key to this success is moderation.
Essentially, a little treat never hurt anyone. If nothing else, knowing you’ve got this break to look forward to can prevent you from throwing in the towel altogether. Embrace this crucial part of your nutrition, and you should see great results.
Complete minimally to perform maximally
Guest Blog by Steve Morley
It’s marathon season. Adult distance runners are a funny lot. They’ll declare sometime in the year “I’m going to run a fall marathon”. They may even commit to a training plan. What happens though is that they are like a dog that sees a squirrel. They focus on the squirrel. Then another squirrel goes by, and then that’s all they see.
For a distance runner the squirrel might be a local 5k race that happens the week before. It could be some event that happens like a corporate relay fitness challenge, or a charity 15k run. These are all great things to do, and can be incorporated into the training plan. That’s the key. If you get a training plan from an online source, and you print it off and put it on the fridge that’s good. What happens when life gets in the way? You have to drive the kids to track practice, or they have to stay late and band, you have a conference to go to, all these things can make you modify your training plan. You should modify it.
That’s not what happens though. You’ll do all of those things, and then you’ll try to cram in your marathon pace long run next Sunday. So as a result of juggling a full life you get hurt. Some people will muscle through the injury and they’ll do the workout, and get even more hurt.
Probably very few of these plans mention cross training, like non-impact activities like biking or inline skating, or even cross training by doing hill repeats or the occasional speed session.
The body of an adult distance runner is funny too. Even adults adapt. Those muscles that do the same thing over and over again adapt. They become more efficient and as a result they have to do less work to produce the same output. There is less overall muscle recruitment so therefore you need to change up what you’re doing, to trick your body into working harder.
Stare at the fridge, is your training diet in need of some super charging?
So what are you going to do about it?
You may not do anything – this time. Consider the principle of adaptation again. The training plan says you will do a 25 minute tempo run on Thursday. It’s in your plan, and you know from last Thursday that your tempo pace is X, so therefore this Thursday your pace will be X. What many people fail to consider is that their fitness improves with training. If it didn’t, everyone would perform the same and everyone would arrive at the finish line at the same time.
So given the principle of adaptation, your pace for any given workout throughout that plan your times will change. For the tempo run example, a far better indicator of how to perform, would be perceived level of exertion. In the example of the 25 tempo run it should feel comfortably uncomfortable and you should feel like you could do it at that effort for an hour.
How do you compete minimally to perform maximally when all these squirrels are around? It seems like every weekend brings on a new race, and you could jump into many of them, and while you might be fit and see some great results, if the marathon is your thing, then doing one of these events “out of season” will negatively impact your goal that you have set for yourself. A goal without a plan is just a dream.
Pick your events. A 5k doesn’t really fit, so pass it by. You might say “well I can just do this race as a tempo”. Then the gun goes off and you’re racing it, and then it takes 3 days to recover to get back on your training plan. Then the next weekend is a 10k, or a duathlon, the cycle perpetuates itself and you never get back to your plan, and then when race day comes you are so tired, that you don’t even want to be on the start line.
Remember what’s on the fridge needs to be modified as your life is modified. If you had the greatest of intentions to follow this training plan 100% of the time and life throws you a curve, take yourself off the hook and reboot your goal. Listen to your inner voice and trust what it is saying to you. Have a three tiered goal strategy. Have a goal that you can drive home after the race is done where you aren’t saying things like “I should have done”, or “I wish I had done”. Next have one that is a little more challenging, even if your training didn’t go as planned. Finally have one that is for when all the planets align and everything goes right.
On the day of the race, when you’re warming up, remember what you did to get to the day of the race. If doubts creep in on what you may not have done, refocus back to what you did do. The hay is in the barn. Go have fun.
(Image via pixabay https://goo.gl/FeuyYr)
Did you know that you don’t necessarily have to pick up a weight to get a good workout in? Using your bodyweight can be just as tough and rewarding. Here are some of the best bodyweight exercises for your body parts:
Chest/Triceps
Very little needs to be said on this matter; everyone knows that the push-up is a great bodyweight exercise for your chest. The great thing about push-ups is that there’s room for alterations. You can drop your knees down if you’re unable to do a normal push-up. You can do clapping push-ups if you find normal ones too easy. You could even try one handed ones if you’re arong enough.
Also, you can alter the angle of your body to target different parts of the chest. Put your feet on a bench and do incline push-ups to target more of your upper chest.
Or, if you bring your hands in close and do a push-up, you’ll be targeting your triceps more. This is actually one of the best tricep exercises you can do.
Shoulders
For shoulders, you can do a variation of a push-up. It’s called the pike push up and starts off in the classic downward facing dog yoga pose. You then let your forehead drop close to the floor then push back upwards. It can be tricky to get the movement right, but when you do you really feel it in your delts.
Alternatively, you can do a handstand presses if you’re experienced and strong enough. Do your handstand up against a wall for safety and stability.
(Image by skeeze https://goo.gl/Pt5IEy)
Back
One of the best exercises you can do for your back is the pull-up. It’s a simple movement that involves grabbing a bar overhead and pulling yourself up off the ground.
Of course, pull-ups are a hard exercise to do, and not everyone can do them. If you can’t do a pull-up, or don’t have any way to do on in the home, do an inverted row instead. This is a much easier exercise to do, and you can alter the difficulty based on where you place your legs. If you’re in the gym, you just need access to a squat rack or smith machine to do this.
Biceps
Bodyweight exercises for the biceps are similar to the back. The best one is called a chin up. It’s like a pull up only you grab the bar with an underhand grip. Plus, you should focus on using your biceps to curl your chin up over the bar.
Likewise, you can do inverted chin curls, which are similar to the inverted row. But, you grab with the underhand grip and use your arms to curl your body up. This is an absolute killer, and your biceps will soon feel pumped.
Legs
The best bodyweight exercise for legs is squats. Doing loads of squat variations is a great idea to build leg strength without needing weights. You can do jump squats for an extra challenge, or one legged squat if you feel up to the challenge.
Another favourite bodyweight exercise is the lunge. There are many lunge variations that are fantastic for strengthening legs and building muscle.
Would you like to get in shape and turn your body into a fitness machine? Do you look at old movies starring Arnold Schwarzenegger with envy? Then now could be the best time to start working on your muscles. Most people don’t know where to begin, and so we’ve made some suggestions on this page. The basic rule of thumb is that you don’t want to push yourself too hard. You will cause an injury and set yourself back considerably. Start slow, and build on your routine when you feel more comfortable.
Join a local gym
It might sound obvious, but the best course of action usually involves joining a gym. The only issue is that many people struggle to find the motivation they need. That is why you should encourage a friend to come along for the sessions. Either that or you should pay for the services of a personal trainer. You will notice an improvement by the end of the first month if you train regularly. It’s a big commitment, but exercise is the only way to get your body in shape.
Try a self-defence class
There are lots of different self-defence classes you might like to choose. Some people like to stick with something traditional and popular like Karate. Judo is also a top choice for many folks who are just starting out. However, those of you who want to try something different might consider Krav Maga. The boss of IDF Training told us it is one of their most sought after classes. People come from all around the country to take part. The self-defence system was designed for the Israeli military, but it has become popular all over the world.
Buy weights and set them up at home
Those of you who are more interested in building muscles than getting fit should purchase some equipment. That is the best way of taking your training to the next level. Presuming you have a spare room in your home, you could create a personal gym. Make sure you have lots of weights and a decent bench so you can work out at times that are convenient for you. Again, asking a friend to come round and take part is a wise move. You will have someone there to help if you injure yourself, and they will provide much-needed encouragement.
Run every morning before work
It’s a good idea to go out running for half an hour before work. That is the best time of the day to get your fitness regime started. You don’t need to pay for access to a local track. Just jog around the streets in your area. Make sure you purchase appropriate running shoes, so you don’t damage your body. It might have been okay to run in school shoes when you were a child, but adults need more support. Your body is not as young as it used to be. Try to find shoes with memory foam soles for the most comfortable experience.
You should have enough ideas to get started right now. Maybe you should see how many press-ups you can do at the moment? Perform your new routine and then see how that number has increased in a few weeks. It’s important that you can tell how much difference your exercise is making. It could be wise to get hold of a pedometer too. That will give you a basic idea of how far you’re running.
Good luck!
One of the most common questions that people often ask me is “how can I take my training to the next level?” and it’s a very valid concern. After all, it’s only natural that you want your hard work to produce the best results.
There’s no quick answer to this one, but you can get more from your workouts by taking heed of these tips below. Try them out now, and you should soon see far greater results in the gym and the mirror.
Mix Up Your Training Regime
If you’re finding that your routines aren’t getting the desired results, it could be down to two things. Firstly, you might not be working hard enough. Alternatively, it might be a case of your body become acclimatized to the current strategies.
Shocking the body into overdrive by mixing up your routines is one of the best upgrades you can make. Try hitting a high-intensity interval training program to drive your results to the next level. Meanwhile, attempting new sporting activities should keep exercise fun.
Making this change will make your workouts more exciting while the increased results will make them more fulfilling. You couldn’t ask for much more.
Improve Your Nutrition
Your training is crucial to gaining the best results. But every gym-goer should be aware that diet forms the foundation for everything you achieve.
While employing a positive diet will serve you well, you should also consider muscle building supplements. Adding these to your daily ritual won’t just give your body a natural boost. It will also help provide extra motivation to work out as regularly as your schedule allows.
Your body is a machine, and it won’t perform unless you give it the right fuel. Take care of this vital aspect, and you should be just fine.
Invest In Better Equipment
Compared to other forms of leisurely activity, working out is pretty cheap. A monthly gym membership costs less than one night out down clubbing while clothing is pretty reasonably priced too. However, there’s no reason that you can’t treat yourself by embracing the latest technology and gadgets.
Running belts and other products can help push your workouts to the next level. Meanwhile, investing in these items should serve as a slight guilt trip that will encourage you to stay on track too.
Furthermore, there are plenty of mobile phone Apps to aid your workouts. Even if it’s only a music streaming service, you should embrace these facilities with open arms.
Team Up With A Buddy
One of the biggest struggles that many gym-goers face is motivation. Let’s face it, fitting exercise around a hectic schedule or work can be difficult. If you’ve found yourself taking one too many off days, it might be time to team up with a friend.
Working out with a friend brings many benefits and should help keep you on track. Better still, the social aspects will probably make working out more fun. Once you start to see this as a social event, as well as building a better body, you should find yourself skipping days on a far less frequent basis.
Ultimately, if you dedicate more hours to exercise, you’ll see better results. It’s as simple as that.
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