10 Healthy Tips for Fitness Success

Getting fit is on the minds of most people.  However, many people are not consistent and fail in the first three months of an exercise program.  But if it becomes a habit and they stick to it, something magical happens after four months.  You are finally getting the results you expect and chances are you will continue with the exercise program.


Here a 10 simple tips to help you with your fitness success.

1.   Get Moving.  Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.

2.   Prime the Pump.  Resolve to participate in physical activities that involve the large muscle groups of the body.

3.   Let Your Muscles do the Work.  Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

4.   Loosen Up.  Resolve to stretch regularly – before and after or during exercise.  Remember to move your muscles through their full range of motion on a regular basis.

5.   Win the Losing Game.  Resolve to maintain your weight at an appropriate level.  If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).

6.   Watch What You Eat.  Resolve to eat a healthy diet.  Good nutrition equates to good health.  Good nutrition involves providing your body with the required nutrients in appropriate amounts.

7.   Chill Out.  Resolve to keep matters of your life in proper perspective.  Know what factors you can and cannot control in your life.  Don’t “stress out” over those things beyond your control.  See change as an opportunity, not a threat.

8.   Get Plenty of Rest.  Resolve to get enough sleep.  The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day.  Sleep helps to rest and restore your body – both physically and mentally.

9.   Keep Your Focus on the Task at Hand.  Resolve to make time to exercise on a regular basis.  Consistency gets results.  Focus on the muscle you are exercising.  Don’t just go through the motions.

10. Keep in Mind that “There is no Free Lunch.”  Resolve to commit to sound lifestyle choices.  For example, don’t smoke.  Maintain an appropriate level of body fat.  Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

Brigi G | Fitness Inspired Formula

5 Tips to Increase Your Motivation for Indoor Cycling Workout

Are you trying to lose a few extra pounds or are you trying to slim down and get into shape? Indoor cycling is an increasingly popular way of getting fit. It is also extremely easy as no special training is required and you can do it in your spare time, no-matter what the weather is outdoors. However, not many people can keep up with a proper indoor cycling workout regime and abandon their exercise bikes, or they just simply do not derive any long term benefit to their fitness. This article offer some tips on how to keep up your motivation for indoor cycling and stop that boredom from creeping in.

Alternate Your Indoor Cycling Regimes

If you just stick to one indoor cycling workout regime every day, then you are guaranteed to get bored pretty quickly. Indoor cycling workouts, just like any other fitness activity, can be classified into different types. You can vary the workout in terms of exercise intensity, duration and frequency of the workout. High intensity workouts are useful for building up cardiovascular stamina, which would not be as relevant if you are training for a strength event. You should aim to combine sets of exercises to build up your body system and train up different muscle groups. Getting access to a specialist trainer can be helpful at the beginning to help build a proper plan for your workout, depending on what you are aiming for.

Attend an Indoor Cycling Class

This is useful especially when you are starting to lose motivation in indoor cycling. Attending an indoor cycling class at your local gym can be both fun and entertaining. You can participate in a group with similar fitness aims and this can motivate you to continue doing your indoor cycling regimes. It is also a good social event and can help you persist with your workouts through the rough times. If you cannot find time to attend the gym, then you can purchase some good fitness videos which you can use in the comfort of your own home.

Diversify Your Workout

Remember that indoor cycling is not the only means to get fit or lose weight. There are other ways such as jogging on a treadmill machine or other aerobic exercises. If you get bored, mix up your cycling with other forms of workouts to achieve your daily fitness goal. That is why attending a local gym can be useful as it can offer you this, in addition to access to their fitness instructors to guide you on your path. Research has shown that diversifying your workout offers you much more benefit than just sticking to a sole form of exercise. It also reduces the risk of injury from repetitive motions and muscle strain by doing constant activity.

Purchase a Good Exercise Bike

This is important if you are serious in indoor cycling workouts. Modern exercise bikes have multitude of information including calories burnt, distance traveled and cycling speed. They also give you useful feedback on your performance and you can gauge whether there is improvement in your fitness level. It is important to have a goal to work towards and motivate you to try harder each time and stay focused. Good exercise bikes can also give you varying levels of resistance to push yourself to the limit.

Working through Injury

One of the most annoying things that can disrupt your exercise regime is sustaining injury. Remember that cycling is just like any other form of strenuous exercise. Ensure that you do appropriate warmup and stretching exercises to prevent damage to your muscles or ligaments. Know what your body can take and avoid over-exertion, especially if you are just starting out with your fitness regime. If you are unfortunate enough to pick up an injury, then this should by no means end your fitness ambitions. You can always participate in other forms of stretching exercises or balance work.

Conclusion

Indoor cycling workouts are increasingly popular and can help you lose weight and maintain your level of fitness. The important tips to maintain your motivation include attending a local cycling class, getting access to a certified exercise trainer and purchasing good equipment. You should also take it slow at the beginning to avoid injuries, and diversify your workout so that you can maintain your motivation.

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Fitting Fitness Into Your Busy Day

When it comes to health and fitness training time is always an issue. Some of us are busy, some of us are very busy, and some of us are so busy we don't even know which way is up. Sound familiar? If you are the kind of person who is on the go the minute the alarm rings in the morning to the minute your head hits the pillow at night this article is for you. If you have kids who eat up all your time and you dream of a little time to yourself, this article is for you. If you want desperately to get fit but other commitments are making it next to impossible this article is for you.
Here's the good news, getting fit doesn't take that much time. You need to address two areas in your life; exercise and diet. In fact, if you are stuck for time to workout, the diet portion is going to have more of a drastic effect on your fitness. Think about it, if you don't have time to burn the calories then you need to cut them from your diet.
Wait a minute! You are probably thinking to yourself that food is one of the only sources of pleasure in your busy day. I agree with you, it should be. Eating well better darn well also be delicious. If it isn't then you are doomed to fail your diet. So understand what I am saying, you will eat well but you must also enjoy your food. I am not talking about a radical starvation diet or diet extremes where you avoid carbs or fats at all costs. Your diet should be well-balanced.

Here are a few golden rules for dieting:
1. Drink 2 to 3 litres of water a day
2. Avoid processed foods
3. Avoid foods with refined sugar
Here's a last tip, if you are the type who eats a lot of fast food because you are so busy, just make better choices. Order water instead of pop with your meal. Have a salad instead of fries with your burger or sandwich. Have honey instead of sugar in your coffee. All these small choices made day after day will add up in the long run. Think about it, maybe you have been putting on 5 to 10 pounds a year for a few years. Not a lot of weight over the course of a year. This slow addition of fat has been because of all these small choices. So you don't have to make big changes to reverse this weight gain.

As for a fitness routine do one set of the following as you roll out of bed in the morning and just before you go to bed at night:

1. Push ups
2. Lunges (Take a long stride of a stance and do 1 set each for side)
3. Crunches (Remember to hold your hands by your ears, not inter-laced behind your head ‚¬€ don't pull on your neck while you do these)
4. IF YOU ARE FEELING AMBITIOUS ‚¬€ Chin ups ( you can get a chin up bar that installs in a door frame for around $20 from most sports stores)
If you follow a simple fitness routine like the one outlined above you will definitely get strong. This will result in a sleek and shapely physique. As you lose weight and shed fat you will reveal this new toned body.
Fitness workout programs don't have to be a one or two hour ordeal. It can be and short and sweet if that is all you have time to do. What is important is that you do something to keep your body strong and performing well. One day at some point in the future you just may have more free time to join a gym or a running club or whatever you like to do. When that day comes you will be ready for it because this little fitness exercise plan and simple diet has kept you fit.
Don't put it off. It doesn't take much effort. Make a change in your life starting today.

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