Weight Training

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

October 17, 2018 By Luckily Leave a Comment

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

It is very easy to lose the motivation to keep up with a fitness regime. You could be going through a busy period at work.
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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 ‘Sta- 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 mist 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!

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!

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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The Gym Advisors is 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.
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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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Why Optimize Workout Routines? 4 Top Tips for Maximum Fitness Gain

August 28, 2018 By Luckily Leave a Comment

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4 Results-Giving Tips to Optimize Workout Effort for Maximum Gain

You’re committed, so when you start to focus on how to optimize workout results, time will always be on your side.
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Unless you are training to become a high performance athlete, there is no need to spend all day at the gym. When you focus on maximizing the time and effort you put into increasing your personal fitness, there are certain measures you can take to optimize workout benefits.
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Here are 4 tips you can follow to gain the most benefit from exercise with the goal to optimize workout results:

1. Talk to Your Doctor About Fitness

Most of us tend to jump right into exercise and workout routines without first checking with our physicians. The advantage of consulting with medical professionals is that they can tell you how to stay healthy during your workouts.
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Losing weight and improving your physical condition are activities that require you to be healthy. If you start off with high intensity workouts, for example, there is a higher potential of developing slight injuries that may interfere with your fitness goals.
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Here are tips to follow should you suffer from a torn tendon in the shoulder, perhaps as a result from lifting weights.

2. Do Stretching to Optimize Workout Results

Professional athletes are known to stretch and warm up for at least 10 minutes before they actually start working out.
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Prior to completing their sessions, athletes will once again stretch and cool down for at least five minutes. This will help prevent post-workout muscle soreness.
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If your goal is to tone your muscles and become stronger, stretching is crucial to optimize workout efforts.

3. Derive Motivation from Your Workout Clothing

The workout apparel you wear to the gym can help you meet fitness goals. Our favorite clothing is something that makes us feel positive, which can, in turn, influence the results we get at the gym.
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For example, if you are into Dragon Ball clothing, you may want to wear anime compression shirts on days when you intend to push your physical limits harder.
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You can also wear your favorite workout clothes to stimulate killer workout motivation and also to celebrate reaching a weight loss or exercise milestone!

4. Vary the Intensity of Your Workout Routines

Even if you do not focus on building muscle, you should train your muscular tissue to handle various levels of intensity.
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Instead of jogging at the same pace for 20 minutes each day, try incorporating a couple of sprints every other day.
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Incorporate the lifestyle benefits of yoga for both spiritual and fitness gains. With yoga routines, you can increase the number of poses and the speed of your transitions a few minutes each session.
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The idea is to keep your muscles guessing as to the intensity that will follow.
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In the end, getting stronger and leaner by following a consistent fitness routine is probably one of the best personal decisions you can make.
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In your relentless efforts to optimize workout results, this an even smarter decision. Good luck on reaching your fitness goals!

Post by Expert Author,
Hannah Whittenly
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Before Starting an Exercise Regime ~ 5 Important Things to Bear In Mind

February 22, 2018 By Luckily Leave a Comment

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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 consituent from the root called tumeric.
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Another fantastic supplement which works admirably well to calm the inflammation is oral Cyactiv, using stem cell technology support. This product stimulates 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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Kick Start Your Fitness Journey ~ 3 Of The Best Kept Secrets

January 15, 2018 By Luckily Leave a Comment

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3 Of The Best Kept Secrets To Kick Start Your Fitness Journey

January is a tricky month to navigate, wouldn’t you agree? It is filled with motivation and inspiration to do new things.
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Tackle those new year’s resolutions and make the positive changes for an even better year than the last. Some like to focus on weight loss, while others like to look at their whole lifestyle and make some changes for the better.
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So how can you go from nothing to being a fitness legend? The truth is, we have such high expectations for January, that often we can fail at the first hurdle and then subsequently give up on any future efforts.
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This is why I thought I would share with you some of the best ways to kick start your fitness journey today. Remember things like this tend to be a marathon, not a sprint. No pun intended!

1. Decide how you should do it, and then do it

It may sound crazy, but making an active decision on the best way for you to kick start your fitness journey is a positive step to getting on the right track.
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Believe it or not, your thought process plays a big part in your motivation to do things. So if you are comfortable with a decision, you are more like to go through with it.
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If fitness for you means going to a gym, then join one and get started. A quick look online will highlight your local fully equipped gym to help you get started.
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If you prefer a particular type of exercise, or think you may get more enjoyment out of something a little more fun or different like zumba or swimming. In such a case, seek out local facilities or classes to help you kick start that journey for good.
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Be confident in what makes you happy with giving things a go.

2. Have all the right gear so you feel prepared

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It may sound crazy, but psychologically this can work. .
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If you feel like you have all the right gear and feel prepared to take on the activity you want to do, then you are more likely to go through with it as your confidence is there to take you forward.
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Often when it comes to developing new habits like exercising or increasing fitness levels, you really need to nurture your mindset as well.
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You mind is a powerful tool, and the difference between being successful at something or giving up. Feeling like you are ready to go will help you to think positively about the activity, whatever that may be.

3. Be more active in your daily life

Finally, sometimes changing your whole lifestyle can help with your decisions to start exercising a little more.
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For example, making conscious decisions to be more active in daily life will be helping your overall journey. .
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Walking somewhere instead of driving. Taking the stairs instead of lifts. Even walking your dog daily are all positive lifestyle choices which can help you stay o track with your main focus.

I hope these three things help you kick start your fitness journey this year.
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The ultimate stem cell support for Rebuilding and Maintenance of Optimal health. Helps Your Body Regenerate As You Continue Your Dietary / Fitness Program.
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Supports healthy tissue renewal and maintenance and your body’s
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Click Here Now

Eat Delicious Food As Medicine!
Join Our Community And Eat Your Way to Optimal Health!
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Sugar causes systemic inflammation and Pain. It can lead to Overall Health Degeneration.
It Can Kill Your Motivation.
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Get More Out of Your Workouts ~ 8 Time-Saving Strategies

January 11, 2018 By Luckily Leave a Comment

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

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Get up in the morning, go to work, attend meetings, pick up the kids from school, and manage to get some 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 for a workout.
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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 swings 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 as possible in 20 seconds, then rest for 10 seconds, and repeat it for as long as 4 minutes. Take a minute to rest, and repeat three more rounds.

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 like StemEnhance Ultra which helps with tissue renewal.
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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.

StemEnhance® Ultra

The ultimate stem cell support for Rebuilding and Maintenance of Optimal health. Helps Your Body Regenerate As You Continue Your Workouts/ Fitness Program.
.
Supports healthy tissue renewal and maintenance and your body’s
natural ability to self-heal and self-renew.
Click Here Now

Eat Delicious Food As Medicine!
Join Our Community And Eat Your Way to Optimal Health!
Click Here Now

.
Sugar causes systemic inflammation and Pain. It can lead to Overall Health Degeneration.
Sugar Can Reduce the Effectiveness of Your Workouts.
Quit Sugar Now!

Credit Card Not Required

Click Here Now ~ FREE Download

Things You are not Doing to Lose Weight ~ Here Are The 5 Top Ones!

October 14, 2017 By Luckily Leave a Comment

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Do You Know The 5 Things You are not Doing to Lose Weight?

Sure, sticking to a well-designed diet plan is one of the many essentials of healthy weight loss, or even more specifically, fat loss.
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But even though you might be consistent with your low-carb intake, staying as far away as possible from sugars, processed foods, and fast food joints, it seems as if your progress is grinding to a halt.
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Since not all of us are blessed with a Speedy Gonzales-like metabolism, there are 5 behavioral patterns you can reconsider in order to optimize your weight loss game.
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1. The cardio comfort zone

Perhaps some of you are avid runners. Unfortunately, moderate cardiovascular activity, albeit healthy, isn’t ideal for getting rid of those annoying love handles. In fact, it’s more likely to help you burn muscle.
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So instead of staying in your cardio comfort zone, you should consider adding some HIIT into your workouts. Do short bursts of intense movement such as sprints and brief breaks of up to 30 seconds or one minute. These will help you boost your metabolism, increase your endurance and burn fat.

2. The heavy plates at the weight room

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You might be scared to get injured, or you simply don’t find the notion of lifting heavy weights all that attractive, but your body will love those heavy plates.
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Heavy compound movements are the key to powerful fat loss that also serve to build lean muscle. And no, you will not get too bulky if you’re a lady trying to lose weight.

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Don’t underestimate yourself – your body is capable of moving tremendous amounts of weight, and going for the heavy barbell will help you activate fast-twitch muscle fibers, instead of only using the weaker, slow-twitch muscle fibers.
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When you use both groups optimally, you let your body torch fat, build muscle and increase your metabolism.

3. “You don’t even have a pl__”…

Any decent weight loss nutrition plan needs its sidekick exercise plan. Are you going to the gym every week with no idea which muscle groups you know you should target?
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Do you know how many sets or reps you should do or how long the breaks should be? Do you know the best ways to recover after a workout?
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If not, these and similar loopholes in your program will only set you up to fail.
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Organize your weekly schedule to include at least three to four training sessions. Always prepare your gym outfits for every workout.
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Plan for your meals to be well-balanced around your training and provide your body with the right fuel.
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In-depth workout plans also help you keep track of your progress, which often proves to be the key to achieving your fitness goal.
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4. Too busy to hydrate

Once again, no matter how much effort you put into eating well, overlooking a single factor such as your water intake can derail your progress.
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Yes, we’re often reminded that drinking more water helps us feel full for longer during the day. The result is that this helps you curb those sugar cravings and control your appetite.
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However, the role of water is much more complex than that. Your body requires water to function properly, and that includes maintaining healthy digestion, absorption of nutrients, burning vs. storing fat and flushing out toxins.
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When you fail to drink enough water, your kidneys, liver and intestines cannot make use of the food you consume.
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This results in more of what you consume ending up stored as fat instead of being flushed out or used as energy and for muscle-building.

5. No rest for the wicked

Finally, even if you follow through with all the aforementioned steps, and still not manage to get enough sleep, your body will not be able to keep up.
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Lack of sleep could also create a internal state of stress which can cause inflammatory responses. This is not helpful to your weigh loss efforts.
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A single sleepless night won’t be so detrimental. However, if you have the habit of not getting enough quality sleep, your body will excrete more cortisol, the stress hormone. This will end up increasing your appetite for sugary and fatty foods.
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When you’re sleep-deprived, your body is also not as good at processing food, including sugar. You’re much more likely to store that unprocessed food as fat instead of burning it off. Your metabolism also slows down, further hindering your weight loss.
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A power nap may help you get through the day, but make sure to create a regular sleeping schedule to finally see the desired weight loss results.