Fitness

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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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kettlebells

Trying to figure out which workout will be best for your situation can be difficult. This is especially true when you are trying to work it out on your own and do not have the benefit of a trainer nearby. One of the options you may consider are kettlebell workouts. There are several benefits to choosing a kettlebell workout plan that you can keep in mind, and that may weigh out over other options available to you.

Versatile Workouts

The key benefit of choosing a kettlebell workout is the versatility of the workouts available. If you want to focus on just one part of the body, like your upper body and arms, then you can. If you would rather do a full body workout, you can do that as well. You can do this all with just one kettlebell and work your way up to larger kettlebells for different body workouts or full body as well. You can also work just your core with the kettlebells if that is something you would rather do.

Beginner Friendly

kettlebellIf you are new to kettlebell workouts, or working out in general, then you should know a benefit of kettlebells is they are beginner friendly. There really is no learning curve with this workout that requires special training. You can learn some workouts from a DVD, show, or from a live coach. The key is that you can learn the moves in one session and use them throughout your workouts. For the most part, it is easy to start and easy to upgrade without spending extra time and energy or worry about if you will get the workout that you need and the weight loss you want.

Easily Accessible Workouts

When you start a new workout plan, you may be concerned about accessing workouts. Some workouts are through gyms and require that you are available for certain class times, for example. With a kettlebell workout you can access workouts through your gym or from the comfort of your home. Most kettlebell sessions are online either through free streaming, live streaming through local gyms, or even through DVD sessions. You can choose when, where, and how you workout and that is a huge benefit for many people with busy schedules.

The combined benefits of a kettlebell workout are not just limited to your body. You can also reap financial benefits and benefits if you are using kettlebells in a small space. They are versatile and affordable enough to buy as you need an upgrade as well.

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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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run winter cold

When most people start running, they do it for weight loss or for a stress release. In fact, most do not really think about how long they will be running, if it will become a primary hobby, or if they will be doing it in a gym or outdoors. Overtime, you start develop what running is to you and that may lead you to outdoor training. One of the issues with this is when colder weather makes an appearance. Here are some tips for running cold weather that you may not have considered.

Breathable Clothing

The first and most vital tip for running in cold weather is to wear weather appropriate gear. You want to be in breathable, but winter weather specific, clothing. If you try to run in regular sweatpants and sweatshirts or a jogging outfit you are going to find yourself getting overheated. As you sweat, you will actually be exposing your skin to that sweat which is exposed to the cold weather. This exposure can cause the sweat to freeze and put you at risk for illness.

Remain Cool

As you run your body generates heat. Make sure that you are not in too many layers of clothing and that your body is comfortably cool. You do not want to be freezing, but you want to be a bit cool so that as your body heats you will not be producing too much sweat. The idea is to keep your body at a temperature that is not going to overheat. Think about when you run in the summer months. During those months you want to make sure your body temperature is on par with the weather. This is the same concept.

running shoesAppropriate Footgear

You may not think about your footgear. In fact, you may think that the running shoes you have been using will be fine for the winter conditions. The truth is, you do need to consider getting shoes that can stand up to snow and slick conditions. Traditional running shoes may be ideal for regular weather, but once you hit the ice, you could very literally hit the ice. You can find shoes that are slip resistant as well as ones that are specifically made for winter weather conditions. If you are not sure what to look for, ask a running shoe salesperson at your local athletic gear or running gear store for assistance and recommendations.

By combining these tips and tricks, you can adapt easily to cold weather running and situations. Remember, to try and figure out as you are running what is becoming an issue. Make sure you are considering your issues is they arise and dealing with them before they become a problem that keeps you from running.

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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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FOODS TO STAY AWAY FROM

Foods To Stay Away From

To maintain your cholesterol and in turn your fitness, here are the foods you can avoid.

  • Saturated fats and oils: Stay away from butter, coconut oil, palm oil. Instead, you can use margarine or even vegetable oils like olive oil.
  • Trans fats: Try avoiding trans fats. These are hydrogenated vegetable oils which have been made hard chemically. These is especially bad for your fitness as they help increase the LDL cholesterol.
  • Limit fatty meat: Especially bacon, beef, sausages and hot dogs. Limit your intake of these if you wish to stick to your fitness frenzy.
  • Egg yolk: Egg yolk is bad for people with high LDL. Avoid this to normalise the situation.
  • Dairy Products: Like cheese and milk. Limit your intake of those dairy products whose milk fat content is more than 1%.
  • Avoid fast foods: A sound advice for nearly everyone. To help you with your fitness, avoid fast foods and snacks covered in cheese and mayonnaise.
We have all heard about the harmful effects of cholesterol on our health. And one of the effects of fitness that one must keep in mind is to check the level of cholesterol.

For that, we must know the basics about cholesterol and the foods we need to stay away from to maintain levels of cholesterol.

Bad Cholesterol And Its Effects

First of all, not all cholesterol is bad. In fact, it is a necessary fat for the cells in your body. It is just the LDL which is bad. It is known as the bad cholesterol.

The most dangerous effect of a high level of LDL cholesterol is the risk of heart attacks. Heart attacks are caused by a combination of factors no doubt. But the high level of bad cholesterol is one of them.

What Can You Do To Maintain Cholesterol And Fitness?

To stay fit, you must lower your LDL cholesterol. And to have this done, you must banish a few food items from your diet chart. This way, your fitness schedule stays intact. You stay healthy.

We include nutrition guidance in all our training systems.

Check out our intro training system, here: HIIT Program

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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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