Gym Archives - Grill Fat

October 17, 2018 By Luckily Leave a Comment

Sustaining The ‘Get Fit’ Motivation ~ 5 Tips to Get Going!

**5 Tips on How You can Easily Sustain The ‘Get Fit’ Motivation**

Ah, how difficult it is to sustain the get-fit motivation in our high-tech, stressful 21st century world. It is so very easy to lose the motivation to keep up with a fitness regime.
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You could be going through a busy period at work. Or juggling children, shopping, cooking. Or you might have been off-colour for a while. Or you might possibly just feel fed up with the whole thing.
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Whatever the reason, once you stop, it is hard to get going again. Therefore you need to stay as motivated a possible.
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1. Don’t Overdo It

If it’s all feeling a bit much, don’t overdo it. Take things slowly just to keep your body moving. Perhaps your could start with a walk, and speed that up over time until you are doing a gentle run. Find the pace that suits you best, and stick to that.
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You should always push yourself a little, but not so much that you do not want to do anything at all. There will be times you do not feel like doing any exercise at all, but make yourself do something even if it is just a stroll around the park.
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Exercise will help to keep your body healthy, but it is also vital for you if you want to feel mentally fit as well.

**2. Get Rid Of The ‘Stay-On-The-Sofa’ Syndrome**

It is very easy to sit in front of the TV and do nothing when you would really like to be losing weight or getting fit. Do not let yourself become a ‘couch potato’. The stay-on-the-sofa syndrome is a big problem for some people. You must fight fight it and not let it win.
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Once you give in to it you will possibly give up exercise altogether, and that will be a huge mistake. If you want to be mentally and physically well, exercise is crucial to help you get to that point and to maintain it.
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Opt for exercises you enjoy. Fun and relaxing ones include swimming an excellent sportif activity. Others fun sports include go-carting with lots of fresh air and excitement to take away stress and depression!
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Once you get going and see the progress you achieve, you’ll be more inclined to do more. Here are a few ideas to get the most out of your workouts. And give the sofa a big miss!

Get More Out of Your Workouts ~ 8 Time-Saving Strategies

3. Get Ready

The simple act of stopping procrastination and simply putting on the right exercise clothes and trainers will make you feel more motivated to get going.
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Walk out of your door in your kit and in no time at all you will be enjoying your bike ride, walk, run or visit to the gym. It will clear up any lazy cobwebs!

Cycling For Health ~ 7 Amazing Benefits that will Change Your Life

4. Use The Services of Professional Personal Trainers

If you cannot motivate yourself, employ the services of a personal trainer to provide support and motivation. They will push you to do more and encourage you to keep at in no matter where you’re starting from.
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Gyms are a great place to look if you want to go down this road, as they make things so much easier for both experienced and inexperienced gym-goers. Of course, asking friends and family who have used a personal trainer in the past is also a good way to finding the right trainer for you.

5. Set A Goal

Set clear fitness goals to work towards. This could be a local fun run or a marathon.
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You will just know that before you cross that start line you will have had no choice but to get yourself fit.

Before Starting an Exercise Regime ~ 5 Important Things to Bear In Mind

Many people manage this by treating their exercise like anything else, and they schedule into their lives. The best way forward to to follow a consistent fitness routine.
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If you know that every Monday, Wednesday and Friday, for instance, you will take a run or go a bike ride after work, then it will become a norm. You will make any other arrangements around it.
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Losing the motivation to keep fit is something you should try to avoid. It is much harder to get restarted than it ever was to begin when you were full of excitement about it. The key is never to give up or give in.
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So, even if you can only manage of part of what you usually do, make sure you do some exercise. And always remember to eat healthy food and take premium supplements to give yourself those special advantages.

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February 22, 2018 By Luckily Leave a Comment

Before Starting an Exercise Regime ~ 5 Important Things to Bear In Mind

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5 Things to Remember Before starting An Exercise Regime

No matter whether this is your first fitness regime, or your 30th, you need to get serious about your fitness goals and make sure you approach them with the right frame of mind.
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However, this is where many people go wrong, and so they set themselves up for failure.
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It’s not uncommon to feel disappointed when you don’t see the results you desire. So, before you embark on your fitness journey, below are 5 key factors to seriously consider and implement in your fitness workouts.

1. You will always fail if your goals are not achievable

This is the most important point of them all, and it is where a lot of people tend to go wrong without a following consistent fitness routine.
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They set goals that are very desirable, but simply not achievable. And, what happens when you don’t achieve your goals? You lose motivation and you give up.
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You need to make sure your fitness goals are attainable. Getting fit is not a sprint; it is a marathon. You need to be in for the long haul. So, create a safe exercise and fitness plan that is workable and achievable. Then stick to it.

2. Supplementation and nutrition can lessen the muscle soreness

Delayed onset muscle soreness is something you are bound to experience once you start to exercise again.
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Inflammation will set in, causing aches and pain in the affected muscles. A good natural remedy for this is nature’s anti-inflammatory, curcumin, the chemical constituent from the root called tumeric.
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Stem cell supplements are another fantastic addition to your regime.They stimulate your bone marrow to product adult stem cells. Stem cells have the incredible ability to renew and regenerate any body part.
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After around two to three weeks of doing the same program, this muscle soreness should start to decrease.
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However, you can give it a bit of help by ensuring you get all of the nutrients you need.

3. The steam room and the sauna should be your new best friends

Not only is it important to get the right nutrients, but you can recover better and faster with steam and heat therapy.
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So start using the steam room and the sauna. It is not a coincidence that most gyms have these.

4. Doing an exercise wrong can be worse than not doing it at all!

If you perform say a squat or a lunge with the wrong form, it can be worse than not doing them.
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This is because you put an excessive amount of stress on the body, and this can cause problems with your knees, which will mean you will not be able to exercise for a while due to injury.

5. Variation is the spice of life

It does not matter how much you love cycling or running, if you do these every day of the week, you are probably going to get a bit bored. Plus, you will not be working all of your body.

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The best thing to do is find your local fitness store so you can invest in a few pieces of equipment, enabling you to vary your workouts whenever you start to feel you are losing motivation.
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Keeping an ideal weight is important to optimal health. So invest in a good bathroom scales so you can always monitor your weight,
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Hopefully, you now feel more prepared for starting your new fitness regime. There is a lot to take into account when it comes to exercise and fitness in general.
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And of course, your must make sure your diet is optimal and that you eat nutrient-rich dishes made with real food.
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Spruce up your lifestyle by reducing stress, stopping smoking and getting sufficient quality sleep.
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The benefits from taking these measures coupled with your fitness training will do wonders for your health including preventing degenerative illnesses like cancer and heart disease.
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If you put all the points provided above into practice, you can ensure your mind is in the right place so you can start reaching your fitness and health goals.

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January 29, 2018 By Luckily Leave a Comment

The Gym May Not Be the Best Place to Work Out ~ 4 Other Fitness Options

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4 Fitness Exercises which give Outstanding Results. They show why the Gym May Not Be the Best Place to Work Out!

Contrary to popular belief, working out in the gym definitely isn’t for everyone – even though it’s most people’s first choice once they decide to get their weight in order.
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The truth is that gyms are often too crowded with sweaty and pushy people who just want to show off their perfectly sculpted muscles. This is exactly what makes beginners extremely frustrated and anxious.
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If you’re a novice at working out, you should know that there are many other activities you can take part in without having to join your local gym.
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Here are four of the most popular ones with all their benefits, so check them out and find the best one for yourself!

1. Running

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Apart from burning many calories and giving you great leg muscles, running is also a fantastic choice for all those nature lovers who love to spend their free time outdoors.
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The best thing about this activity is that you can do it wherever you like. It gets even better when you realize that most parks have jogging and running trails available for free.
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Besides, many high schools also allow people to use their tracks after hours, which is another amazing option.
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Losing weight is just one great benefit when it comes to running, as it can also help with lowering your stress levels and boosting your confidence in no time.

2. Walking

On the other hand, if running is a bit too intense for your body and current fitness level, you can always opt for walking instead.
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It’s one of the most basic activities you probably already take part in on a daily basis.
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And the truth is that even a 15-minute brisk walk every day can do wonders for your overall health.
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However, it’ll take you much more than that if you want some good results in the long run, without indulging in other more demanding exercises.
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Fast walking is probably the best option, so go for an hour-long walk at least four times a week and you’ll see a wonderful improvement!

3. Skateboarding

Skateboarding is considered a quite specific sport.
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However, the majority of skateboarders will probably claim that it’s a way of life typical of a particular culture and state of mind.
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It has even become an extreme sport loved by millions of teens all over the globe. What’s so fantastic about it is the fact that it’s an effective way to get from point A to point B.
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Besides, it also provides flexibility and improves your physical endurance, while offering a full body workout that includes twisting your body by moving your feet and legs and using your arms to balance.
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If you’re interested in this kind of a fun workout, you should definitely get a mini cruiser as soon as possible. This useful board is highly required for such an activity. So hop on it and have a great time while burning some calories and losing weight while improving your overall health!

4. Trampoline jumping

Yes, we agree that this may seem a little bit silly, but trampoline jumping is actually a fabulous way of staying fit while having a lot of fun at the same time.
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This activity has numerous health, fitness, and cardiovascular benefits.
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It’s basically a great aerobic activity that will help you lose some weight, improve your immune system, and boost your metabolism.
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Apart from that, it also trains the muscles in your legs, thighs, buttocks, and abdominals, which is why you can end up with a perfectly carved body.
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Your entire core is likely to be much more toned and defined thanks to flexing and releasing every time you spring off a trampoline. So opt for this activity if you want a six-pack!
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What’s even greater about trampoline jumping is the fact that it’s unlikely to damage your joints, so you should definitely go for it if you tend to have problems in this area.
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As you can see, there are so many ways to have an amazing workout without having to join your local gym. Many activities that don’t include sweating in the gym are available these days, so be sure you explore your options and opt for the best one out there.
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Once you find the appropriate one for yourself, get on board doing it on a regular basis. Coupled with good food and diet, you’ll see an incredible improvement in your overall health!

.Article by Samantha Olivier
Samantha.marry.olivier@gmail.com
Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.

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January 11, 2018 By Luckily Leave a Comment

Get More Out of Your Workouts ~ 8 Time-Saving Strategies

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8 Time-Saving Strategies to Help You Get More Out of Your Workouts

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Get more out of your workouts? How’s that possible when your daily program is such: Get up in the morning, go to work, attend meetings, pick up the kids from school, and manage to squeeze in (a teeny bit of) rest in the afternoon…?
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After such an intense and probably stressful day, many people can’t (or even don’t try) to find any motivation at all for a workout.

Sustaining The ‘Get Fit’ Motivation ~ 5 Tips to Get Going!

Your schedule is too dynamic, so you can’t fit it in either. However, you can manage to stay healthy, get fitter, stronger, and leaner with just 30 minutes of super-effective workouts.
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There’s no need to spend too much time at the gym if you make the most of your workout time. This is how you can maximize your results with a few workouts a week by trying any one of these 8 time-saving strategies.

1. Swap stretching for a dynamic warm-up

According to research by the Austin State University, participants were able to squat with 8.36% more weight and their lower bodies were 22.7% more stable if they warmed up with light leg extensions than if they performed typical stretches (“bend and hold”).
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Dynamic bodyweight moves increase blood flow, improving your range of motion, without compromising the elastic properties of your muscles and tendons.
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So, if you’re going out for a run tomorrow, try doing some knee raises, lunges, and leg workouts for about 5-10 minutes before you hit the treadmill or the track.

2. Supersets

Performing supersets means working two opposing muscle groups with no rest in between. For example, an upper and lower body exercise, like a bench press and bent over row.
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The rest periods used during supersets are short, so you should lift less weight than your normally do (when you want to keep the workout duration down and the intensity up).
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This way, while you do a certain muscle group, you allow the opposing group to rest. Again, don’t work with heavy loads or you’ll compromise form.
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A very useful tip here is to take an anti-inflammatory like organic curcumin to prevent, reduce and eliminate the burn from the workout.

3. Use free weights

If you’re a newbie, starting with weight machines will help you learn correct form. Once you have that down, move to free weights such as barbells, dumbbells, and kettlebells.
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Free weight exercises lead to greater hormonal responses than exercises performed on weight machines, according to the Journal of Strength & Conditioning Research.
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These exercises affect a wider range of muscles, because when performing them, there’s nothing to support you or guide you like a machine, eliciting all the synergistic muscles to help you.

4. Do intervals

HIIT (high-intensity interval training) presupposes periods of maximum effort interspersed with low-intensity breaks.
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This workout comes with more fat-loss and cardiovascular benefits than any other workout. A HIIT workout protocol is as follows: do as many reps (repetitions) as possible in 20 seconds, then rest for 10 seconds. Andthen, repeat it for as long as 4 minutes. Take a minute to rest, and repeat three more rounds.

High Intensity Interval Training and Safety

5. Cardio Burst

Cardio bursts can boost the benefits of HIIT, without having to go 20-25 minutes straight. Perform short, high-intensity bouts of cardio exercises between sets of strength training ones (about 20-45 seconds), such as sprints, tuck jumps, rowing, jump rope, etc.
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Adding cardio bursts to your circuit training can also help maximize the benefits by giving you a spike in your heart rate.

6. Circuit training

Perform 6-10 exercises (‘push, pull, legs, core, repeat’) on various types of workout equipment with minimal to no rest in between lifts, so you don’t work the same groups of muscles twice in a row.
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Also known as the ‘lazy person’s cardio’, circuit training helps you focus on good technique, breathing, and spend all your time lifting. Work with moderate-to-light weights and move quickly from one exercise to the other, and get a drink or rest only after completing your circuit.
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Circuit training is perfect is you want to get stronger and leaner (without getting big), as well as save some time.
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For enhanced muscle growth, take a stem cell support supplement which helps with tissue renewal.

Remember, too, that a healthy fat and protein diet is crucial for muscle building.
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7. Wear compression clothing

Wearing compression clothing during and after intense exercise is reported to reduce muscle soreness. When we’re experiencing an inflammatory response, white blood cells and fluid levels in the affected area increase, causing our muscles to swell and ache.
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Compression clothing constricts the muscles, reducing fluid buildup. Compression clothing won’t save you from soreness, but it will help.

8. Listen to Soothing Music

The last strategy for getting more of your workout is a real motivation booster – listen to good music on your headphones. Your favorite songs can get you fired up for a workout.
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The tunes you listen to boost your body’s level of dopamine and serotonin, hormones known to foster recovery. As soon as you finish the workout, play some more relaxing tracks to help your heart rate and blood pressure get back to normal.

Using these tips will help you stay fit and is a good prevention against degenerative diseases like cancer and cardiovascular problems.
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Article by Samantha Olivier
Samantha.marry.olivier@gmail.com
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Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.

November 17, 2017 By Luckily Leave a Comment

How to Lose Weight and Keep it Off ~ 7 Stellar Tips to Achieve This!

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Now, You Can Lose Weight and Keep It Off Using These 7 Tips

Today, we are constantly surrounded by unhealthy, refined and calorie-packed foods, so maintaining and especially losing weight can be really tough.
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Unfortunately, there is no magic pill when it comes to getting fit, you just have to do it the old-fashioned way.
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Even though it seems hard, there are a few tips that will help you lose weight and keep it off. Take a look at the 7 below.

1. Don’t expect overnight results

Dieting too hard and losing weight too fast can be quite harmful to your body. You can feel sluggish, tired and even sick. .
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The healthy amount of weight you should lose is around one kilogramme per week.

2. Keep track of what you eat

One easy way that can help you eat healthy is keeping a food journal. Everything you eat and drink should go into your journal, including serving sizes. Try to be honest and accurate, as otherwise, this trick will not help.
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Through your journal, you can learn about your eating habits and it will help you make more healthy choices. If you’re a tech freak, there are fitness apps and fitness trackers that can help you keep track of the calories you intake, calories you burn and the weight you lose.
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These apps are great because they help you see the results more clearly. This helps you stay motivated.

3. Find a support group

Support means a lot when losing weight. People who have a dieting or workout buddy almost always stay on course longer than those who take the journey alone.
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You can seek support from your family, friends or a support group to get the motivation you need.

4. Catch enough ZZZs

Lack of sleep not only stimulates your appetite making you want to eat more often, but it also stops you from feeling satisfied which makes you want to keep eating even after you’re full.
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Try to get at least seven hours of sleep a night.
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5. Start your meal with a salad

You will eat less during the rest of the meal if you start with a salad or a soup!
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Salads are usually high in fibre and soups in water which will fill you up and keep you full for a longer time. So, don’t skip the starters and you will eat 20% less food during the actual meal.

6. Stay away from refined foods and sugar

Most of us consume a lot of sugar and refined carbs throughout the day. If you replace carbs with their whole-grain counterparts and skip desserts, you will do half of the work.
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However, sugar is not found only in obvious places like cake and candy. It also lurks in instant soups, canned pasta sauce, reduced fat foods and condiments as well. This added sugar only amounts to empty calories and spikes in your blood sugar.
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Better prepare your own meals, then you will know for certain what’s inside.

7. Don’t shun from supplements

Many people think that steroids and other bulking powders are the only supplements that exist. However, there are actually many drugs, natural supplements and weight loss pills that burn fat, suppress appetite, reduce absorption and make the whole weight-loss process a bit easier.
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They are usually natural (based on plant or animal extracts and caffeine) and are quite safe for most adults.
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However, a miracle pill that will make you thin and fit overnight doesn’t exist. You still have to watch your diet and engage in exercise if you want your weight loss to be effective.

The whole package

To lose and keep the weight down, aside from a good diet, you need to exercise as well. No matter your fitness level, everyone can do some type of workout.
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Consult your physician before you start, but make sure you actually start! Start slowly, and as you lose weight, you can increase the tempo. Do whatever you like to do. You can swim, dance, walk, cycle, play basketball or fitness games with your kids, as long as you’re active.

Losing weight and keeping it off is not rocket science. You only have to be disciplined and patient, and follow some of these tips, and soon you’ll look fit like never before.
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Article by Luke Douglas
Editor at ripped.me

mrlukeidouglas@gmail.com

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August 20, 2017 By Luckily Leave a Comment

How to Tackle Obesity ~ 4 Tips to Lose Your Excess Weight

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Big Life Decisions: What It Takes to Be One of the 33% Who Isn’t Overweight

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Researchers now believe that more than 33 percent of all adults are now obese, and those individuals have very high rates of many different severe health complications.
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That includes heart disease, liver disease, high blood pressure, type 2 diabetes, different types of cancer, strokes, and arthritis. Losing weight and keeping it off isn’t going to be an easy journey, but it will turn your life around.
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Here is a closer look at exactly what it takes to shed stubborn body fat and boost your overall health.

Set Your Goals Early

It will be very difficult to track your progress unless you set short-term and long-term goals. These goals will continue to motivate you even when you feel like you aren’t moving forward.
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If you are having a tough time coming up with realistic goals, then you might want to enroll in a weight loss program or get a personal trainer, such as one from Halevy Life. Diet and exercise programs are typically designed by experienced trainers who typically put safety first.

Find Athletic Activities That You Love

Even though many people enjoy going to the gym or running outdoors, those activities aren’t for everyone. Your diet is going to be a major component of your weight loss journey, but you still need to find physical activities that are going to boost your cardiovascular health and strengthen your muscles.
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Options such as dance classes, amateur sports leagues, and hiking clubs are all engaging physical activities that will burn calories and improve your health.

Stick to a Diet That Works for You

Your diet won’t be successful unless you are able to stick to it, and you need to find a meal plan that is going to complement your lifestyle.
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As you are developing a diet, you must focus on carbohydrates, protein, and fat. These substances are known as macro-nutrients, and they have a major impact on your weight.
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Those who are working with a trainer will most likely be given a diet plan that outlines how they should be balancing their macro-nutrients.

Don’t Neglect Other Aspects of Your Health

Diet and exercise programs might not help you lose weight if you are neglecting other aspects of your health.
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Dehydration, vitamin deficiencies, and chronic fatigue will negatively impact your energy levels and base metabolic rate. As you continue to lose weight, you should constantly re-evaluate your nutritional needs, water intake, and sleeping habits to make sure that every aspect of your health is dialed in.
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Before starting any weight loss program, you must first speak with a doctor. In some cases, obesity can be the result of serious health issues that must be treated immediately. Taking care of those problems early will put you in the best possible position to make long-term changes later on.
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Post by Hannah Whittenly
hannahwhittenly@gmail.comEat Delicious Food As Medicine!
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Gym

5 Tips on How You can Easily Sustain The ‘Get Fit’ Motivation