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HIIT

One of the best reasons that you should add HIIT to your weekly workout routine is that you’ll begin to love your body and even look forward to exercise sessions rather than dreading them. It can make you more energetic and release you from the long, boring workouts of marathon running or other types of exercises.

By following a healthy diet routine and continuing with other types of exercises to add variety, you can begin to notice a remarkable change in your overall health and fitness levels.

You’ll be getting the most out of every workout – even those that aren’t as intense as HIIT. Here are some tried and true reasons why you should absolutely add HIIT to your workout routine:

  • Gets your heart rate up – For a cardio workout that’s sure to give you more bang for the buck, HIIT will get your heart pumping and increase your cardio health.
  • Turbo-charges your metabolism – A HIIT routine will boost your metabolism and keep it boosted for as much as 48 hours after you stop exercising.
  • Sculpts your body as no other workout can – A HIIT workout tends to sculpt your body exactly where it needs it by toning and lifting areas such as your abs, legs, backside and thighs.
  • It’s short and sweet – HIIT workouts get to the point of a workout in the shortest amount of time. Forget the long, marathon workouts that leave your exhausted. HIIT can be performed in from four to twenty minutes to get an even better overall workout.
  • Choose any exercise – Incorporate HIIT in any workout routine you enjoy, from weight lifting to dance classes. Any of your favorite workouts can be made into a HIIT exercise routine.
  • No equipment needed – No need for an expensive gym membership or costly equipment. Swimming, running, jogging or sprinting can become a HIIT workout just as easily as elliptical, treadmill or cycling.

Most HIIT enthusiasts are turning to HIIT workouts because of lack of time for long, marathon workouts. Our lifestyles are busy and most find it difficult to find the time needed for hour-long visits to a gym or taking time out to run.

There’s really no need to spend all your time in workouts to get to the fitness level you desire when a HIIT workout can be accomplished in less than half the amount of time and yield better results.

Grab a FREE HIIT Exercise System – Click HERE

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Fitnes Trends

Wearable tech gear – Wearable tech comes in the form of devices like fitbit and even the iWatch from Apple. People are using fitness trackers, pedometers, heart rate monitors to stay on track and monitor their progress. Some of these devices even monitor your sleep patterns and can let you know if you’re getting healthy amounts of sleep, if your sleep is disruptive, even if you aren’t aware of waking up during the night.

However, you need to remember that these devices do not magically make you lose weight, eat better or get in shape. They simply motivate you to keep track of your progress and give you the desire to do better.

HIIT (high intensity interval training) This is popular because it can be fun, but you also reap some good benefits. This is when you take your normal routine and add in short burst of high intensity training. For example, if you walk or job, you would take off running for a short time or distance. This gets your heart rate up, quickly. After a minute or two, you resume your normal pace and let your heart rate come down, say about five minutes of normal walking. You would then do another sudden burst of running or jumping.

Doing this a few times helps strengthen your heart and helps you build endurance. A lot of people tend to skip over the importance of building endurance, but it’s something we definitely need more of in our hectic lives.

Body weight trainingBodyweight training – Bodyweight training is popular because you don’t need to purchase any equipment. You simply use your own body weight and resistance to tone your muscles. It’s also a great way to start preparing for strength training if you intend to add strength training to your regimen at a future date.

Strength training – Strength training helps increase muscle mass and increases your metabolism. Don’t worry though, normal strength training is not going to give you huge, bulky muscles. Getting those takes a huge amount of work. Basic strength training simply allows you to tone your muscles and keep them in shape as you age. If you’ve been out of shape for a long time and started to see muscle deterioration, you can get some of that muscle back by adding strength training to your daily or weekly routine.

Note: If you strength train for ten weeks, it can help increase your resting metabolic rate by 7 percent. That’s actually a huge boost in calorie burning during the times you’re sleeping or taking a break.

yoga-posesYoga – Yoga has been hugely popular for a long time and it isn’t going out of style anytime soon. People love the fact that yoga, although it is very active for your muscles, it is also gentle and helps you gain a sense of peace and awareness. It is not some spiritual woo-woo method of getting fit, although you can add spiritual awareness to the poses if you choose.

It helps you get more in tune with your body while decreasing all the chatter in your mind. It can help you lower stress and increase your sense of well-being.

Bonus tip: Group training – Group training is great for people who aren’t motivated on their own to keep working out. Exercising with a group can be a lot of fun. It also improves your social skills, allows you to be around other people who are getting in shape and can also help you find new friends who will motivate you, inspire you and hold you accountable.

If this is your year to get in shape and stay in shape, the above trends are great ways to get started. And even though they are considered trends, the chances of them staying around for years to come is exceptionally high. There’s no reason not to jump on board with one or all of these fitness trends.

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back to nature with fitness

Fitness can be a boring undertaking for many people. Walking down the same street, every single day, or getting dressed and going to the same aerobics class every week. It tends to put people in a rut. Trying to get in shape and keeping up a routine is hard enough. Shouldn’t you be working towards a fun goal?

This article focuses on ways you can also get back to nature, get outdoors more and have some fun while meeting your fitness goals. Granted, these are seasonal activities and you’ll need to keep up your workouts even if you can’t get outdoors for these activities all the time. But, if your goal is to start hiking or any of the other activities listed below, you will need to be prepared for it, especially if your goal is to tackle more difficult outdoor activities over time.

Hiking

HikingHiking is one of those activities you need to have some physical conditioning beforehand. You can start off by trail walking, which we discuss in the next section. Depending on your location, hopefully there are hiking trails designed for all levels of fitness, from gentle to more demanding. If not, you may have to plan for a hiking trip on your next vacation. Be sure to stay active and train for the hiking trip if you’re not in great shape.

Here are some benefits that hiking offers:

Improved cardio fitness

  • Improves respiration
  • Increases overall movements and muscle strength
  • Improves bone strength and density
  • Improves endurance
  • Offers fresh air
  • A chance to see wildlife

Trail Walking

Many areas of the country have parks with a nature trail. The majority of these are easy for everyone to walk. If you want to add hiking to your life, it’s best to start off by walking a few easy trails first. Be sure to go walk these trails several times a week. That may sound as monotonous as going to a gym every week, but think about the fresh air and sunshine you will get. Being outdoors and working out outdoors can be more healthy, and boost your overall well-being, than being stuck in a sweaty indoor gym class.

If you live in the city, trail walking can be especially good for you, because it helps you get away from all the noise and hustle and bustle of daily life. Check your local area for nature trails and start using them when the weather permits. Over time you’ll be able to move onto hiking.

Canoeing or Kayaking

Canoeing or KayakingThese activities are great for getting outdoors and getting wet. They do require a good bit of upper body strength and flexibility. If you have any kind of shoulder injury or weak arms, you may want to skip kayaking. Kayaking also requires a good deal of core strength.

Canoeing can be easier if you’re on a quiet lake or a gentle river, but you will still have to use that paddle.

If it’s possible, find a buddy to help you get started. They can do most of the work while you learn and eventually you’ll be in better shape and can take the lead.

Looking forward to these types of activities is a good motivator to get in shape and stay in shape. If you do have to go to that same boring gym every week, keep your focus on what you’re working to accomplish and being able to get outdoors and have fun later on.

Skiing – Water or Snow

These two sports are seasonal. If you’re lucky enough to live in a location where you can enjoy both, it’s a year round fitness goal. Both require all over body strength. Again, these are activities that you may not be able to do on a weekly basis, but if it’s your goal to start doing them, it will help motivate you to keep up your regular workouts so you’re in shape for them.

Yes, working out can get boring, but if you set your sights and goals on adding some of the above outdoor sports to your regimen, it can give you a mental boost to keep moving forward.

For more great fitness tips and useful information signup for our FREE TLG Fitness Monthly magazine and receive a FREE HIIT training system as a thank you gift: Click HERE to signup.

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fitness mania

In recent times, people are suddenly so fitness conscious, so health-conscious. Everyone is running about, literally, trying to stay fit.

So why is this sudden mania for fitness? Why do you need it? In this article here, you will find out why you need to stay fit.

Defining Fitness

Fitness means being healthy. And being healthy refers to having a good and perfect mental, physical and social state. It means being free of diseases and disorders.

Health Is Wealth – Keeping Fit

We have all heard about the famous epigram – health is wealth. As long as you have a sound body and mind, everything becomes easier and better.

A sound body and mind mean being fit. Being healthy. And that automatically helps you concentrate on your everyday work. This is the root of the incentive for you to stay fit and healthy.

As long as you have a sound body and mind,
everything becomes easier and better.

Benefits Of Being Healthy And Fit

Fitness benefits are many. The standard benefits are having a better health and being better in general.

sound-body-and-mindBeing fit comes with exercising. The benefits more illustrated are as follows:

  • Weight Control: Exercising helps you burn extra calories. This, in turn, helps you lose any unwanted burden. Being fit even helps you increase your rate of metabolism. As a result, you do not quickly gain extra weight or fat.
  • Fewer Diseases: Being fit is a given for fewer diseases. Since you get to the point of being fit by exercising, you stay healthy with a lesser rate of illness. The risk of heart diseases and a lot more are averted when you stay healthy.
  • Improves Mental Health: Believe it or not, but fitness freaks have a better mental state than most others. With no disease to worry about, they are always happy and smiling.

Why Fitness?

There has indeed been a rise in fitness mania these days. Given the enormous rise of dangerous diseases like obesity and heart diseases, people are in a sudden frenzy to stay fit. Hence, the idea of fitness has overwhelmed people for their betterment.

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yoga-poses

Yoga is one of the most sought after fitness technique. It is not as easy as jogging, or exercising. It involves tricky twists and turns of your entire body.

As a beginner, you must know some of the easy and simple yoga poses to start with.

Yoga Benefits For People

mountain-poseBefore you jump into the yoga poses, you should be aware of the many fitness benefits that yoga showers you with.

Increased flexibility, improved cardiovascular performance, stronger muscles and perfect posture are only some of the numerous advantages of bending your body to do yoga.

Here are three yoga poses to help you with your fitness schedule.

Yoga Pose #1 – The Mountain Pose

Probably the easiest one in the house.

  • Stand straight with your legs and feet close together. Your feet should carry your weight evenly.
  • Keep your shoulders relaxed and your arms at your sides.
  • Slowly breathe in and raise your arms straight up, over your head. Your palms should be facing each other.

Yoga Pose #2 – The Tree Pose

tree-poseAnother easy and simple one. Involves standing straight and feeling relaxed.

  • Stand straight and tall. Keep your arms at your sides.
  • Shift your entire body weight to your left leg. Pull up your right leg and place the sole on the inside of your left thigh. Balance yourself properly.
  • Now bring your hands slowly in front of you. Just as you do in prayer position with your palms joined.
  • Breathe in slowly. Lift your hands overhead, palms facing each other but separated.
  • Stay for about 30 seconds. Repeat with the other side of your body.

Yoga Pose #3 – The Child’s Pose

You can do this pose on your bed too if you want.

  • Relax and sit down straight and comfortably on your heels.
  • Roll your body forward. Bring yourself down so that your forehead touches the ground (your bed, your yoga mat, your floor, whatever).
  • Lower your chest close to your knees. Keep it comfortable.
  • Stretch your arms straight out in front of you, beyond your head.
  • Relax again, and breathe, holding the pose.

If you liked this article, we invite you to check out other health and fitness articles on our blog.

You can signup for our FREE – TLG Fitness Monthly magazine, here.

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The word aerobic literally means “with oxygen” or “in the presence of oxygen.” Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics – Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the bordum out of doing it, it can make doing it downright fun as well.

1. Walking
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

2. Jogging/Running
In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics
Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

5. Water Aerobics
Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming
Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling
Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope
Jumping rope can be a great aerobic workout as long as it is performed at     a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

Want more tips and in-depth information? Check this out: HIIT 12 Minute Fitness Plan

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Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success.  Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

Want more tips and in-depth information? Check this out: HIIT 12 Minute Fitness Plan

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Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored in to the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a miriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients:

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet.

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