Active Nutrition for an Active Lifestyle

It’s important to eat right at all times. But when you live an active lifestyle you have got to be sure you’re fueling your body right in order to keep up and not get run down and even get sick. If you don’t have the proper nutrients and end up running around like crazy, then you are more likely to have faster crashes and burns and even to end up catching colds and other illnesses much easier.

So here’s how to eat to fuel your body so you can keep up with everything you want to do.

active

Healthy Nutrition for an Active Lifestyle

  • Antioxidants – Fruits and vegetables are a great source of antioxidants. What this does for your body is protect it from damage due to free radicals which will cause you to age faster and break down the cells in the body. Lots of colorful fruits and vegetables will help to neutralize the effects of free radicals on your body. So fill up your plate, or at least half of it, with these foods.

  • Vitamins and Minerals – Whole grains, low fat dairy, lean meats, and fruits and vegetables all provide the vitamins and minerals needed for energy to fuel an active lifestyle. Our bodies aren’t very efficient at producing the vitamins and minerals needed to function properly, so we have to choose the right foods with the right amounts of vitamins and minerals.

  • Portion Control – Instead of eating three large meals a day, eat smaller, healthy, well-balanced meals throughout the day. Eating six to eight smaller meals a day instead of three large meals will keep you energized throughout the day so you can maintain your active lifestyle. It will keep your energy up and metabolism high.

  • Healthy Fats – You cannot avoid fat. Most foods contain fat and your body is in need of fat. But you need to choose healthy fats, not empty calories. Eating fats with key fatty acids like omega-3 and omega-6 will provide you with good heart health and will lubricate your joints. A great healthy fat to eat would be nuts like walnuts.

  • Eat before Exercise – Don’t follow the old adage of waiting 30 minutes before you can swim. Eating prior to exercise will fuel that workout. But be smart about what you eat. You don’t want a big heavy four-course meal; it should be sensible. This way you aren’t hungry in the middle of your workout.

  • Stay Hydrated – Remember to drink water throughout the day. An important part of nutrition is to remain hydrated, no matter what kind of lifestyle you live.

What you put into your body – your food and drink – is going to have a huge impact on how you perform throughout the day. So choose the right diet, but then fine-tune how you eat throughout the day based on how you perform. Be open to making changes and space out your eating schedule differently. Doing this will improve your performance, and will help you maintain your active lifestyle and remain in good health while doing it.

active
Fitness Elements 101 (FREE DOWNLOAD)

Top 10 Low Calorie Foods that Taste Great

While a low calorie cake remains a fantasy, there are many low calorie foods that actually taste great. Therefore, if you craving to eat something delicious but you cannot afford to take any calories.

Check out below for a list of the top 10 low calorie foods that taste great.

calorie

  1. Cabbage
    Cabbage is loved for its ability to prevent heart disease and cancer and it is also ranked as the top foods that can aid in weight loss. This is because it has extremely low calorie count.

A great way to eat cabbage is to make cabbage soup which is filling and has lower calories than other soups.

  1. Eggs
    Eggs are classified as complete protein foods because they contain all the essential amino acids that the body cannot make on its own. When digested, the amino acids activate the release of hormones in the gut that suppress one’s appetite. Also, eggs contain less calories.

You can add vegetables to spice them up and boost the fiber content.

  1. Apples
    Apples contain plenty of antioxidants, fiber, minerals and vitamins. They are also part of the low calorie foods and they make a great snack preventing you from eating junk food.

  2. Brocolli
    This is not only a low calories food but also cancer fighting and it is packed with phytonutrients, fiber and proteins which are all key to maintaining proper weight.

  3. Kale
    Kale is packed with minerals, phytonutrients, vitamins, fiber and proteins and are a perfect snacking alternative that is low in calories. You can bake kale chips in different flavors which is a better alternative to potato chips.

  4. Mushrooms                                                                                                                                                                          No matter the type mushroom you choose, chances are it is low in calories so you do not have to worry no matter how you choose to cook them.

  5. Watermelon
    Besides being naturally sweet, watermelon is low in calories. It also contain antioxidants which are beneficial to the body in many ways and it has been proven to boost metabolism which in turn aids in weight loss.

  6. Cauliflower
    Cauliflower is one of the lowest ranking in terms of calorie count. It also has many other health benefits including enhancing the function of the body’s digestive and cardiovascular system and being an anti-inflammatory food.

  7. Cucumber
    Cucumbers are loaded with water and they are low in calories which explains why they make a great adornment in salads. You can eat it to your satisfaction without worrying about exceeding the maximum calorie intake.

  8. Tomatoes
    Besides being one of the healthiest foods, tomatoes are low in calories and they contain lycopene, a pigments that helps to prevent cancer and heart diseases. Due their low calorie count, tomatoes make a great weight loss food.

calorie
Your Brain and Your Diet (FREE DOWNLOAD)

The Science Behind Weight Loss Programs

While millions of Americans can tell you about weight loss programs or cult diets like the South Beach Diet or the Atkins Diet, most of them can’t assure you whether such diets are scientifically healthy. The confusion across the science behind dieting and weight loss has stoked controversy both among health and fitness experts, and lay individuals who would like to lose weight.

Look no further than the controversy over the low-carb, high-fat Atkins Diet. Proponents of the High-protein, high-fat diet argued that excessive amounts of fat are really good for weight loss, arguing that “One can lose weight on a low-calorie diet if it is principally composed of fat calories or carbohydrate calories or protein calories”.

weight loss

Not so, argued other health experts. The Journal of the American Dietetic Association(JADA) ran a series of health analyses and encountered that the scientific information disagreed with the high-fat argument (source).

No wonder that millions of people are confused about the science behind weight loss plans. On the one hand, you’ve medical investigators arguing one thing. On the other hand, you’ve weight loss promoters arguing the exact contrary. In this health and fitness report, I’ll discuss the basic principle of protein, carbohydrates, and fat, also as how these three diet elements play a role in healthy, sustained dieting and weight loss. It’s vital that dieters understand the science behind their weight loss programs for them to make informed, healthy choices on losing weight.

The Scientific Health Basics of Fat, Carbs, and Protein in a Diet:

A few of your friends might be telling you that the best path to losing those undesired fats is by going to the gym. Do you believe this is the best solution? What is true is working out would help you tone those muscles up. You might be wondering why some that goes to the gym for a long time already but still they continue complaining about their figure.

Many people not going to the gym but is on a diet and have an active lifestyle can see better results than those who are going to the gym. Did I mention the word diet and active lifestyle? Yes! This two are the top most priority for a person that prefer to* have that body figure of their dreams.

Lets us now reply the question, what makes a person fatty. Diet is not a weight loss but by dieting, you’ll be able to keep a low-calorie diet. Do you know that our body needs proteins, carbohydrates, and fats? Do you also know that the three I mentioned, we can get calories in them? You could want to know how many calories each can give you so here let me discuss a little of each.

Proteins:

This is one of the most crucial of all diet programs. 1 gram of this equals to calories. So if you’ll eat at least 40 grams of protein you multiply it by four, you’ll get at least 160 calories. It’s a very simple maths it’s like 40 grams protein x 4 = 160 calories. The good thing about proteins our body needs several this, so you don’t need to care if consume many proteins, have you heard of a protein supplement? This is use by a person who are going to the gym or persons that have a very active lifestyle.

Carbohydrates (carbs):

Like the protein, 1 gram of carbs is equaled to 4 calories so if you’re consuming 20 grams of carbs multiply by four that would be 80 calories. Virtually all food has carbs in it so it would be impossible to get away from carbs.

Fats:

Contrary to the two, protein and carbohydrates; one gram of fats is equaled to 9 calories. So if you eat thirty grams of fats, you’ll get two hundred and seventy calories. That is 30 carbs x 9 = 270 calories. Now you know why most people who are sensible about their figure and health would deprive themselves of eating several fatty foods.

Diet doesn’t mean you need to skip meals, but it means don’t go over the limits. To that very active person, they can consume more because they burn more calories but they would choose not too if they are that conscious. But to those who don’t have an active lifestyle they should choose to consume fewer calories. The answer would depend on upon the person; it would depend on upon you. Just make the right selection and begin today!

 

weight loss
Goin’ All Veggies – A Guide to Becoming a Vegetarian (Free Download)

How Calorie Counting Works -A Guide on How Counting Calories Work

Calorie is the measure of the energy amount in food. Knowing the amount of calories in food helps you to balance the energy that gets to the body with the energy used when doing physical activity which is key in controlling weight.

The energy contained in food is measured in form of calories just like we measure weight of an item in kilograms.

calorie

Calories and energy balance

When you eat or drink, energy gets to the body in the form of calories and the body uses up that energy when doing physical activity. In order to maintain a stable weight the energy that gets to the body should be equal to that used up

When we eat and drink, we’re putting energy (calories) into our bodies. The body then uses up that energy, and the more physical activity you do, the more energy (calories) are used.
Weight gain occurs when we take in more energy and use less. Over time the excess energy is stored in form of fat.

According to research, most adults drink and eat more that needed by the body and they are not physically active which leads to weight gain.

Checking calories in food

Knowing the amount of calories in food is useful when trying to lose weight or even when you need to maintain a healthy weight. Just ensure that you do not consume too much calories that you use up.

The calorie content in food is indicated on the back side of the packaging. The amount is written in kcals short form for kilocalories or kJ short form for kilojoules.

The label tells you how many calories are contained in 100 millilitres or 100 grams of the drink or food, therefore, you can compare the calorie content in different products. Some labels also state the amount of calories in a single portion of the food but the manufaturer’s idea of a proportion may not be the same as yours.
Yous should use the calorie information provided on a product to determine if a certain food fits your daily calorie requirement. Usually, a man needs 2500 calories to maintain a healthy weight while a woman needs 2000 calories. Therefore ensure that you take only enough or less if you want to shed some pounds.
In order to burn calories, you should engage in physical activity that will use up body energy, the more vigorous the activity is, the more calories you will use which eventually leads to weight loss.

How Calorie Counting Works

Calorie is the measure of the energy amount in food. Knowing the amount of calories in food helps you to balance the energy that gets to the body with the energy used when doing physical activity which is key in controlling weight.

The energy contained in food is measured in form of calories just like we measure weight of an item in kilograms.

Calories and energy balance

When you eat or drink, energy gets to the body in the form of calories and the body uses up that energy when doing physical activity. In order to maintain a stable weight the energy that gets to the body should be equal to that used up

When we eat and drink, we’re putting energy (calories) into our bodies. The body then uses up that energy, and the more physical activity you do, the more energy (calories) are used.

Weight gain occurs when we take in more energy and use less. Over time the excess energy is stored in form of fat.

According to research, most adults drink and eat more that needed by the body and they are not physically active which leads to weight gain.

Checking calories in food

Knowing the amount of calories in food is useful when trying to lose weight or even when you need to maintain a healthy weight. Just ensure that you do not consume too much calories that you use up.

The calorie content in food is indicated on the back side of the packaging. The amount is written in kcals short form for kilo calories or kJ short form for kilo joules.

The label tells you how many calories are contained in 100 milliliters or 100 grams of the drink or food, therefore, you can compare the calorie content in different products. Some labels also state the amount of calories in a single portion of the food but the manufacturer’s idea of a proportion may not be the same as yours.

Yous should use the calorie information provided on a product to determine if a certain food fits your daily calorie requirement. Usually, a man needs 2500 calories to maintain a healthy weight while a woman needs 2000 calories. Therefore ensure that you take only enough or less if you want to shed some pounds.

In order to burn calories, you should engage in physical activity that will use up body energy, the more vigorous the activity is, the more calories you will use which eventually leads to weight loss.

calorie
Diet and Exercise (Free Download)

 

3 Tips for Losing Weight Healthily

Losing excess weight not only makes you look and feel good, but also significantly reduces your risk of getting diseases like obesity, diabetes, heart attack and high blood pressure. There are numerous crash diets and over the top workout programs sold online that promise to help you lose weight fast, but most of them don’t work in the long term.

If you’ve tried any of them and failed, don’t give up just yet. There are numerous steps you can take to develop a healthy relationship with food and attain lasting weight loss. Here are 3 tips for losing weight healthily:

weight
 Introduce Changes Gradually

Our bodies use the foods we eat for energy. When you eat more food than your body requires for daily activities, the excess energy is stored as fat. The more food you eat, the more fat your body stores and the more weight you’ll gain. To lose weight in a healthy way, it is very important that you gradually change your eating habits.
Making small changes here and there can make a big difference in the long run. So, if you are used to eating unhealthy foods, try cutting them out slowly and replacing them with healthier alternatives (vegetables, fruits, whole grains and lean meat). Swap snacks like biscuits, candy bars or potato chips for fruits such as an apple to ensure you remain fuller for longer.

Reduce Your Calorie Intake

Other than introducing healthier foods to your diet, you also need to limit the amount of food you eat to lose weight. A good starting point is cutting down on foods that have added sugar and refined carbohydrates like white bread, energy drinks and white rice among others. Aim to eat at least 300-500 calories less everyday, and you’ll be able to lose between 1-2 pounds per week. This may seem a bit slow, but it is more realistic and sustainable. Eat smaller portions of the foods you usually enjoy, and you’ll be able to lose weight for sure.

Increase Your Activity Level

Every time you exercise more than you usually do, but maintain your calorie intake, you’ll burn calories and fat. There are many physical activities you can do to increase your level of activity even if you don’t like going to the gym. This can be anything from using the stairs at work instead of the lift, watching your favorite TV programs while jogging on a tread mill or using a stationary bicycle, swimming, or taking longer walks than you usually do.

The key to long-term weight loss is to eat less calories than your body needs, do physical activities that you enjoy regularly and make lifestyle changes that contribute to your overall health. Always remember that every extra step you take in the right direction brings you closer to achieving your weight loss goal.

weight
Personal Trainer Expert – Learn Everything You’re Needing To Know About Personal Training (FREE DOWNLOAD)

10 Reasons Why Fad Diets Suck

A Fad diet is a conventional diet that promises people fast results through simple methods. These diets are very tempting given that losing weight is a challenge to many people with most of them having a misconception that they can lose weight overnight. The fact is fad diets are all hype and may cause you, even more, harm than good.Below Are 10 Reasons why Fad Diets Suck:

Unnecessary food restrictions — Fad diets that promise quick weight loss will usually instruct you to eat more of one food type and restrict yourself from eating another food type. This could lead to an unbalanced diet. To address that, fad diets will usually recommend many supplements, but then again, many supplements might cause nutritional deficiencies.

diets

Against the fat level as recommended by the government — Fad diets does not follow government recommendations for fat concentrations in the diet. Most fad diets will recommend high fat and low carb diet, which is not good for your health when taken long term. You will indeed lose weight but taking so much fat could lead to heart disease.

Failure to address the root cause of weight gain — The reason that fad diets are considered bad is that these diets do not address the root cause of the weight gain. You regain back the weight you lost at the end of the day!

Expensive — Some fad diets require people to take pills and drink potions which can be costly.

Anti-exercises — Any diet that promises you weight loss without counting your calories or doing exercise is a fad diet. These diets do not encourage weight loss patients to incorporate exercises into their programs.

Elimination of healthy foods — Usually, fad diets ask people to eliminate certain food groups from their diet because they are bad. Some of the foods are carbohydrates, dietary fiber, and essential fatty acids.

Short term results — Fad diets are just a temporary solution and will not make any permanent change to your figure and eating habits. In a few weeks time, you will regain all the weight as you will fall back to your old eating habits.

Extremely unhealthy — The short-term weight loss effects followed by weight gain is extremely unhealthy and may cause many diseases such as high blood pressure or coronary heart disease.

Not motivating — They will make you feel bad and guilty whenever you break the overly restrictive diet. After a few days of following the diet and restricting yourself of certain foods, you will start craving and start being bored and sad about your diet.

Unbalanced diet — Many fad diets do not give you a balanced intake of fruits and vegetables, which is important to keep yourself healthy.

Conclusion Diet and Exercise

Irrespective of how good the fad diet advertisement is, don’t fall for these diets, they will not help you in the long term. The only way to achieve weight loss is to eat moderately, eat a balanced diet, exercise, etc.

diets
Diet and Exercise (Free Download)

5 Ways to Improve Your Fitness

Are you struggling to attain a perfect body fitness? Have you been exercising for months without any significant changes? To be physically fit, you need to eat well, exercise and sleep. It is all about leading a healthy, active, relaxed, and stress-free lifestyle that can help you achieve your goals.

Here are 5 Ways to Improve Your Fitness

fitness

  1. Make sure that aerobic activity is a major part of your fitness routine. Some people make the mistake of spending all of their time on strength training. However, in order to make your muscles stronger, you have to get rid of the fat which is hiding them. That is where cardio activity comes into play. So make sure that you engage in at least 30 minutes of aerobic activity each and every day.

  2. If you want to tighten you muscles be certain that you engage in strength training. This will help you tighten up all of those lose areas once you get rid of the body fat.

  3. Remember to keep things fun. Fitness should not be something that you dread. It should be something fun, so go ahead and engage in an activity that you enjoy. If walking on a treadmill at a gym is not your thing, try running or rollerblading outdoors.

  4. Exercise is the key to improving your body fitness. In fact, people who have an active lifestyle are seldom seen with unattractive figures. If you can manage simple workouts on a daily basis at home, or go to a gym regularly, then you will notice visible changes in your body fitness within a month. Exercise helps in protecting your body from muscle loss. It increases the metabolism, improves blood circulation, and revitalizes the entire system. Yoga is a perfect way to achieve a perfect body fitness, and to relax your body. It helps you in overcoming the stiffness of your muscles and produces great agility in your body. If you want to trim specific areas of your body like tummy, thighs, biceps, then you can consult your trainer to guide you about the relevant postures, and exercises.

  5. Finally, keep off from stress. Stress factor does not directly affect our body fitness, but it alters our attitude towards life. It also affects our eating patterns. We neglect our exercise, proper diet, and stop thinking positively in life. We tend to starve either, or glutton on anything and everything especially on caffeine, chocolates, and colas.

fitness
Personal Trainer Expert – Learn Everything You’re Needing To Know About Personal Training (FREE DOWNLOAD)

5 Apps to Make Weight Loss Easy

Our bodies are unique in a way that we react differently from different stimuli, one method or technique that works for you may not work for the other. Finding the best way to burn fat is easy as long as you have a background in the proper diet and exercise techniques

With ever increasing work load and pressures fitness and health issues often takes a back seat. There are plenty of apps on the Android Market, which acts as a constant reminder that you need to exercise and also the number of hours one needs to work out.

easy

Here are the best of the best Android applications which will help you stay fit and loss Weight
better.

Cardio Trainer + Racing

Nothing can be better than exercise looking like a game rather than just exercise. The cardio trainer combines the free Cardio Trainer with a racing application. The app includes a virtual race simulator with a voice telling feature which tells you how far behind you are so that you need not stop to know it. The Cardio Trainer app will have extra features once you pay $2.99.

Fast Food Calorie Counter

Fast food is said to be one of the biggest reason for obesity and other related diseases. Fast Food Calorie Counter keeps track of all the ugly fat you are taking in.The application has data from almost 9,000 items from 72 fast food restaurants. The app gives details like calories, fat grams, fiber, carbs, and protein.

AllSport GPS

All though an expensive application AllSport GPS has many features which will interest sports persons. AllSport GPS allows users to track routes, distance, time, speed and calories burned. Users get maps, virtual races, downloadable routes, elevation and speed graphs. All your effort exercising can be shared online on twitter and facebook. Download the app for $9.99 via Android Market.

Absolute Fitness

If you want to keep track of each and everything you take and some calories you spent throughout the day then this app is the best you can get. It has food analysis, charts, stats and exercise regimen pages.

Endomondo Sports Tracker

Endomondo is a great application for runners, cyclists, joggers and rollerskaters/rollerbladers. The application tracks your time, distance, speed, and altitudes. The app has Google Maps support too.

There is no magic when it comes to losing weight. It is difficult to do for the most part and usually takes a lengthy period before you see dramatic results, but for serious weight loss and keeping it off power, then you need to buckle down and put your mind to it. Remember that there are many easy ways to lose weight and for the most part, they all boil down to creating a new plan of eating, a changed outlook on the foodstuffs you eat and sticking to your plan until you see results.

easy
Survival Basics – Basic Survival Tips (FREE DOWNLOAD)

Workouts Programs For Beginners

If you say you can’t work out appropriately because you are a neophyte in the journey called fitness, better re-think. Beginners like you can get hold of fitness routines that are just simple to execute. It doesn’t take any experience for you to go the gym to start your resistance and strength training.

Usually, fitness gurus will accommodate and provide you a specific program that comprises with warm-up, cardio, resistance training and cools down routines to complete every single gym session.

beginners

Your goal is to manage your weight for sure. But beyond that, the exercises you are going to do will also improve your blood circulation, increase your heart performance, enhance your resistance, and firm your muscles groups. The more lean muscles you develop, the higher your capacity to burn fat is.

Toning your muscles will also calm your whole system down, that’s why it’s important to finish your session with toning. Learn from the steps below so you can choose which areas to focus on. By doing one set of each, you will be able to experience a total body workout that toughens your shoulders, arms, chest, back, legs, abdomen, and hips.

1.Triceps Pushdown. You will need a pair of dumbbells to do some arms curl that targets to toughen and increase the muscles on your triceps. Do 16 repetitions in each arm.

2.Arm Curl Machine. Most fitness clubs have this machine that targets the arm muscles. You can do two sets of 16 for this one.

3.Lying Leg Raise and Press. For leg raise, you won’t need any equipment. You just have to lie down the floor on your back and raise your legs up and down. To do the leg press, you can use a specific machine wherein you just sit and extend your legs and start pushing the weight against you.

4.Shoulder Press Machine. You can stand up in front of the machine and grab the two grips. Start pressing up and down to feel the contraction on your shoulder and arms.

5.Seated Row Machine. Sit on the machine and place your feet on the metal steps. Grab the weight and pull it back with your shoulder blades together. Halt when your elbows are aligned and reverse the step.

6.Lying Leg Curl. Using a lever lying leg curl machine, you lean your upper body on the bench and insert your legs over the lever pads. Grab the handles and start flexing your knees. Lift the lever pads up and down repeatedly. You can do 16 or 32 counts of this.

For beginners, you can settle for machines that allow you to carry on your fitness programs more easily. As you get the hang of it, you can increase the intensity of your executions

beginners
Survival Basics – Basic Survival Tips (FREE DOWNLOAD)

3 Reasons You Aren’t Losing Weight Fast

Are you obese? Have you attempted almost everything to lose weight with little success? Well, losing weight can prove to be a difficult task especially if you don’t know where to start from, or you lack an experienced hand to guide you through the process.

In this post, we’ll delve into 3 Reasons You Aren’t Losing Weight no matter how hard you try. To learn more, please read on.

weight

– You don’t exercise regularly

If you intend to lose weight exercise is a must. Health experts recommend that you work out for at least thirty minutes daily. Regular exercise will help you burn extra calories and regulate the production of a hormone named cortisol produced when you are stressed. Cortisol is closely associated with obesity since when your body is recovering from stress it increases your appetite to compensate for the carbohydrates and fat that was used to prepare your body for fight or flight.

– You are not eating healthy

What you eat will determine your body weight. If you intend to lose weight, and you still eat processed foods that are rich in trans fats, salt, and sugars, you are doing more harm than good to your body. These substances tamper with your digestion as well as metabolism. Besides, processed foods lack nutrients and won’t satisfy you, meaning that you will have to eat more to deal with your cravings. Modify your diet by including more fruits, vegetables, and proteins that contain nutrients that promote weight loss. And that is not all, also ensure that you drink enough water to improve your digestion and catalyze reactions that result in burning off extra calories.

– You are not sleeping well

Lastly, to achieve your weight loss goals, you can’t overlook getting enough sleep. Sleep is crucial in promoting your overall health as well as weight loss. Studies have shown that those who don’t get enough sleep have a tendency of consuming high-calorie foods the next day. Yes, you heard me right! Besides, lack of enough sleep also affects your appetite hormones namely leptin and ghrelin increasing your appetite. So, if you are not sleeping well, start sleeping for about seven to eight hours to lose weight without much hassle.

Wrap Up:

There you have it-3 Reasons You Aren’t Losing Weight. Getting the body that you have always desired can be so hard sometimes. However if you exercise, eat healthily and sleep well, then you will be in a better position to lose weight fast within the shortest time possible.

weight
Survival Basics – Basic Survival Tips (FREE DOWNLOAD)

Muscle Fiction

If you’v been training, here’s a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

ficton

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

ficton
7 Keys To Body Transformation *FREE DOWNLOAD*

Why Does Exercise Feel Bad?

A lot of people will try and tell you that exercise will feel really good. Normally these are people with something to sell but they can also include friends and colleagues who seem to have an unhealthy love of exercise and want to recommend it to everyone that they meet.

The rest of us know different. When you first start trying to exercise on a regular basis it is far from fun. Sure, there might be some ‘runners’ high’ effect, but most of us have never lasted long enough to encounter it. Instead, we get the feeling of sickness, the ‘burn’, muscle cramp and more. exercise

Why does this happen?

The Burn

Let’s look at the ‘burn’ sensation first. Often you will hear bodybuilders talking about this sensation as though it were magical and highly desirable. Some even go as far as to say it’s highly pleasurable (cough Arnie cough). Whether or not that is true is somewhat debatable but where exactly does it come from?

Specifically, the burn is caused by the build-up of metabolites in the muscles. This is partly the result of blood and oxygen being pumped into the muscles to provide fuel and nutrients. The more you use your muscle, the more this build-up occurs. Simultaneously, the contraction of the muscle also ‘traps’ the blood in that area, causing it to pool.

Meanwhile, by-products are created as a result of the glycogen lactic acid system. All this can eventually result in a painful sensation that some people believe is a key indicator that you have done enough to trigger growth.

Sickness

The other thing you’ll notice and particularly when taking part in cardio workouts (HIIT even moreso) is that you start to feel somewhat sick. This is again due to the build-up of metabolites and lactate, this time in the bloodstream.

It is thought that the body responds to this increased lactate by feeling sick and that this might even be a signal that the body uses to force you to reduce the intensity of your workouts. Lactate is only really created during very intensive training sessions and as such, it is most likely to occur when you push yourself. Eventually this leads to the ‘lactate inflection point’ which is the most lactate you can manage in your bloodstream. When that happens, you’re ready to slow down and return to an aerobic state.

DOMS

DOMS stands for ‘Delayed Onset Muscle Soreness’ and is the pain you get the next day following intense training. Again, there is some debate over what precisely causes DOMS but it’s generally agreed that it has to do with ‘microtears in the muscle’. That is to say that making small tears in the muscle fiber not only trigger subsequent repair and thus growth but also cause discomfort as essentially these are very minor injuries!

Regular Old Pain…

And of course workouts can also just hurt. When you’re curling weights, you’ll find that you rub the skin on your hands painfully. When you’re jogging, you’ll jolt your joints and also your feet inside your shoes…
Training hurts… But the more you do it, the less it will start to hurt!

exercise
HIIT IT HARD ~FREE DOWNLOAD~