Make Fitness A Habit

No matter how difficult it might be to exercise, fitness requires being a significant part of your daily schedule. Furthermore, it is imperative not to make explanations. Exercise is one of the most excellent things you can do to get better your health. It is an established part of disease prevention and it facilitates you feel better and full of energy. That is why, if you do not have the benefit of exercising, you need to discover other ways to make fitness fun.

One of the most excellent ways to make fitness a habit is to select activities that are enjoyable. Finding something that offers a lot of enjoyment can be a challenge, but just the once you have found something for which you are fanatical, it is easy to get attached to it. You do not necessitate sticking with the similar activity all the time. There is nothing incorrect with making swimming, dancing, walking, and other activities all part of your fitness schedule. Keeping things innovative is a great way to make fitness enjoyable.

If you work sincerely to get out there and exercise, you should reward your sincere and hard efforts. Occasionally looking and feeling great is reward enough, however, you deserve to credit your assurance to health and fitness. It is an achievement if you stick with an exercise arrangement, so make sure you admit your sincere work once in a while. Consider helping yourself to something fitness related plan on your commitment to fitness. Enrolling in a new-fangled exercise class or buying some innovative fitness equipment is a great way to remain encouraged.

Sometimes the finest way to stay encouraged and stick with a fitness plan is to share your enthusiasm with others. Find a buddy who also desires to add fitness to their lifestyle and find things you can carry out mutually. If you are both high-spirited individuals, exercise it to keep your feeling determined. Those who are not high-spirited can still encourage one another by setting shared ambitions and making arrangements to work out jointly.

A big blunder most people make when improving fitness is to execute the whole lot at once. This is a blunder for the reason that you burn out on the novel things you are doing. Some people make a decision to revamp their lives and start on eating differently, working out, and trying to develop into an all-around healthier person all straight away. You identify yourself best; however, make sure you are not taking on too much all immediately. Small changes over time frequently last longer than comprehensive changes in a short period of time.

Gains Over 40

Because declining hormone levels, specifically testosterone and growth hormone, contribute to a 3%-5% reduction in muscle mass per decade after the age of 25, you likely won’t make dramatic changes in your physique regardless of how often you train, Stoppani says. You also won’t lose what you have as long as you hit each body part once a week. I suggest incorporating more endurance activities, such as cycling and running, to boost your cardiovascular health, something men in their 40s and older should be concerned about. And in terms of flexibility take on activities that increase your range of motion and flexibility, such as martial arts or yoga. Exercises such as the clean and jerk and the snatch will increase your range of motion, flexibility and balance, since they involve an exaggerated range of motion.

One factor you certainly don’t want to take for granted as you age is joint health. In fact, research shows that while heavy training can increase cartilage breakdown, light training can boost joint regeneration, meaning always going heavy is a recipe for sore joints. That’s why I recommend alternating heavy and very light workouts for a particular muscle group.

Maximise your testosterone and growth hormone levels by following these guidelines:

  1. Utilise extended warm-up and cool-down sessions.
  2. If you’ve been training for many years, back off your training frequently but substitute other physical activities to increase cardiovascular health as well as flexibility.
  3. To maximise testosterone, choose multi joint exercises performed with low to moderate reps (3-8) and longer rest periods (about three minutes), while avoiding high-intensity techniques like forced reps and supersets.
  4. To maximise growth hormone levels, use slightly higher reps (10-15) on multi joint exercises with slightly shorter rest periods (1-2 minutes or less), and use a variety of high-intensity techniques.
  5. Follow every heavy workout for a muscle group with one using very light weights (about 15-25 reps) to stimulate joint recovery.
  6. Use negative training every 2-3 months to stimulate the replacement of old and weaker muscle fibres with new and stronger ones.

Great Exercises For Stronger Shoulders

  • The Barbell Shoulder Press. If you want to gain strength, go with the barbell shoulder press. This compound exercise is excellent for helping to boost your muscular strength capacity, which will then help fend off injuries. Because you don’t have to use as much energy stabilizing the weight with a barbell, it tends to be superior for strength improvements compared to dumbbells.
  • External/Internal Rotations. Another excellent exercise for the shoulders? External and internal rotations. Most people do not think of this as a shoulder exercise to do in the gym because you usually use such lightweight. Make no mistake about it, however. It is one of the best ways to strengthen the rotator cuff muscles, which are susceptible to injury. Whether you choose to use a resistance band or a set of dumbbells get this exercise in two to three times weekly.
  • Cable Lateral Raises. Cable lateral raises are the next exercises to add to a well-balanced shoulder routine. The beautiful thing about cable exercises is they are going to apply constant tension to the muscles as you go about the training, helping you gain much more strength. This exercise is also an isolation movement, so is ideal for hitting the lateral delts on their own. Use it towards the end of your workout session when your shoulders are reaching the final point of fatigue.
  • Dumbbell Shoulder Press. Finally, the dumbbell shoulder press is the last exercise you may add to your workout protocol. This one can be swapped on and off with the barbell shoulder press as they both are very similar movement patterns. The dumbbell shoulder press does require more stabilization, however, so for that reason; it will work the abs as well as the muscle fibers deep within the shoulder joint. You may find you have to use a slightly lighter weight with this exercise, but realize this is normal and does not mean you have lost strength.

Exercises to Improve Heart Health

  • Weight Training
    Another great exercise for the heart is weight training. It is the best exercise for people suffering from cardiac disease. It’s not just amazing for the heart but your bones as well. For weight training, you can purchase a set of dumbbells with a rack. Adding strength training to your routine will do wonders for you. You can set the weights accordingly to your body’s strength conditioning and add more weight as your muscles get stronger.
  • Running
    You may have heard that running is the best thing you can do to stay in shape and to maintain a healthy body but what you may not know is that running is an excellent activity for the heart as well. Cardio activities like running improves heart and blood circulation. It doesn’t matter how busy you are or how hectic you day was, make the time for running.
  • Squats
    Squats are something very easy to do and you don’t need any equipment. You can do squats anywhere and whenever. Squats help your body increase its core strength and flexibility. They are great for cardiovascular muscles as well. It will increase the blood flow to your heart, especially oxygenated blood, making your heart better every day.
  • Push-Ups
    There are a lot of people who believe that push-ups are beneficial only for the muscles and to build upper body strength, but that is not all the benefits of doing push-ups. Push-ups are equally beneficial for our cardiovascular health. Doing push-ups regularly can increase the supply of blood to the heart and control your cholesterol level, decreasing the chances of heart disease. You can start with ten to twelve push-ups a day and increase it over time.
  • Yoga
    Last, but not least, yoga is another wonderful activity for your heart health. It improves your circulation, not to mention your muscular flexibility and mental well-being. You don’t have to be a yoga expert, just start with a few simple poses and then gradually add additional poses increasing the difficulty over time.

Six Weeks To A Sexy Stomach

Begin the makeover by cutting bread and pasta from your daily meal plan. In one week, you’ll notice a significant difference. Baked potatoes and brown rice are OK for the first two or three weeks, then limit carbs to a bowl of oatmeal at breakfast and two or three servings of a green vegetable or fresh fruit with your four or five small meals per day. Increase protein intake to offset the calories lost with reduced carbs, but favour leaner choices such as protein shakes, chicken and fish.

Stick with this diet for the entire time you are following my ab circuit. All the crunches in the world won’t help if you have a layer of fat covering your stomach. That’s nothing more than common sense.

Shoot for 40 to 60 minutes per session, every other day. Never train more than 60 minutes in any given cardio workout, as this leads to overtraining and fatigue. According to climate conditions, alternate outdoor cardio (running, hiking and blading) with machine cardio, such as the treadmill, stationary bike and stair climber, in the gym. If you live in a cold-weather climate, alternate indoor cardio options to keep things fresh and fun. Changing your workout around is healthy for your body and mind – the whole idea is to do everything possible to reduce the risk of burning out on this programme before it has worked its magic.

Nobody wants to spend more time on abs than is absolutely necessary. On the other hand, everyone want to have killer abs to show off by wearing skintight pants that are cut very very low to reveal as much stomach as possible.

I have designed a circuit a circuit of crunches (upper abs), twisting crunches (upper abs and obliques) and lying leg raises (lower abs) to target the abs from every angle and to get the cutting-up-to-pieces job done quickly and efficiently.

Let’s get one thing straight from the start: you need to perform exercises that develop the rectus abdominis, the long muscle that originates at the pubis and inserts into the cartilage of the fifth, sixth and seventh ribs. Crunches hit the upper half of the rectus and leg raises hit the lower half. Twisting crunches target both the upper rectus and the external obliques, the muscles on each side of the torso attached to the lower two-thirds of the rib cage and inserting on the side of the pelvis.

The plan is to start with one complete ab circuit of three exercises of 15 to 20 reps per movement, with minimal or no rest between exercises. As you advance through the six-week training cycle, feel free to add a few reps to each set. After two weeks of becoming familiar with the programme and the nuances of the exercises, try to do the circuit a second time (I mean twice). After four weeks, you should be ready to take three trips around the three-part circuit (thrice). The precise way you modify the programme is a personal matter and will vary depending on your fitness level.

THE ROUTINE

Exercise

Sets

Reps

Crunches*

1-3

15-20

Twisting crunches*

1-3

15-20

Lying leg raises*

1-3

15-20

Seated leg tucks+

1-2

10-20

Twists+

1-2

10-20

* Perform as a circuit with no rest between sets.