Six Great Steps Towards a Better Body

These days it’s important to look after yourself and try to build a better body. There are a few ways you can do this. But one thing is certain; you’re going to need to be committed on your fitness journey. These are six steps you can utilise to get and keep a better body.

  1. Exercise

If you’re wondering about how to lose chest fat, exercise is the key. It’s impossible to lose weight or keep yourself toned without regular exercise of some kind. Now, this might be working out in the gym, or it could be something like running or swimming. Whatever it is, exercise is paramount, and you need to do it as often as you can. Try to get a weekly regime in place; this will help you keep disciplined with it.

  1. Sleep Well

It’s also important to make sure you’re getting an appropriate amount of rest. If you don’t get enough sleep, it can affect your body functioning and your metabolism. It’ll also leave you feeling tired and lethargic, and you’ll be disinclined to want to do any physical exercise. So you have to ensure you get adequate sleep. You need to be aiming for at least six hours per night.

  1. Drink a Lot of Water

We all know how important water is in life, so you need to make sure you drink plenty of it. It’s thought you should try to consume at least two litres of water every day. This keeps you nourished and revitalised. It means your body stays refreshed and strong and will operate at the optimum level.

  1. Eat Right

If you want to keep a good body, you need to keep a good diet. This means making sure you eat the right amount of fruit and vegetables, and that you have a balanced diet. Try to cut out unhealthy things like junk food. And if you can attempt to reduce the amount of red meat you eat. Having a balanced and sensible diet will help you keep your body in good shape.

  1. Take Supplements

Another important thing to consider when building the perfect body is to take supplements. These can be things like protein and muscle building supplements. If you combine these with healthy eating and a sensible exercise regime you’ll reap the benefits. Protein supplements give you much-needed nutrients and minerals for your body.

  1. Be Dedicated

As with anything rewarding, getting an awesome body is going to require dedication. You need to work hard and put your all into it. If you don’t take the process seriously, you’ll find that you struggle to keep up with it. Make sure you remain as dedicated as possible to the exercising and dieting.

 

You need to remember that getting a great body can be complicated and difficult. You’re going to need to put a lot of work in and be serious about it. Success will come to you, but it’s not going to happen overnight. So you need to think about the best ways to improve your body. Use the steps on this list as sources of inspiration.

 

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Quickest Ways To Lose Stubborn Belly Fat

There’s always one fitness conundrum that many struggle to find answers too. How do I lose belly fat? You may be in good shape, but there’s just that one layer of belly fat that won’t budge. Or, you’ve been hitting the weights hard and got your strength up, now you want to lose fat. Whatever the reason, there’s a high chance you’ll be looking to lose fat during your workout programme. But how do you do it? Here’s a look at the best & quickest ways to lose belly fat.

Sleep More

Studies show that people who sleep less than five hours a night will gain body fat. You need to make sure you get a good night’s sleep every single night. Rest is key when working out anyway, so you should aim for seven to eight hours minimum. If you get more sleep, your body is less likely to gain weight.

Sweat It Out

The more you sweat, the more fat you’re burning off. There’s a funny saying ‘sweat is fat crying’ that’s appropriate here. Wear a hoodie and joggers when you go for a run/cycle, the extra clothing will make you sweat more. The more you sweat, the more weight you can lose.

Have A Proper Diet

Eating the right foods is key to losing weight and burning fat. You need to have the right diet in check if you want to lose belly fat. There are weight loss systems like the Nutrisystem Fast 5 that have set meal plans for you. It can be easier to stick to a diet if the meals are already planned out for you. In general, if you’re looking to get slim, you should stay away from calorific foods. Foods with high-calorie counts are bad because you need to burn more calories than you consume. So if you burn 1000 calories in the gym but eat 2000 calories throughout the day, you’ll end up gaining weight.

Cardio

If you want to get rid of belly fat you’re going to have to do cardio. Cardio can be the bane of many gym goers lives. Just the word is enough to reduce some die hard weightlifters to tears. But cardio is necessary because it’s the best way to burn calories. Doing interval training on a bike/treadmill will burn you loads of calories and help lose that fat.

Intensity

Train with intensity. Try and make your workouts harder and more intense. If you’re doing some weight training that make adjustments, make things harder for you. Slow down the tempo of your lifts, it makes things really intense. You can make simple exercises harder and more intense, which will help you burn fat. By making little adjustments, you’ll find yourself sweating from a simple weight session.

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Getting rid of stubborn belly fat is one of the harder tasks when working out. But if you apply these words of advice, you’ll soon see the fat melt away. Summer is the time where many people start trying to get fit and lose weight. If you’re a beginner, it’s helpful to read this: The Advice You Need To Start Your Fitness Journey Right Now. That article can help you start things off and begin your journey to a better you!

The Advice You Need to Start Your Fitness Journey Right Now

So many people talk about starting their fitness journey, but they don’t take the steps to do it. They think they’ll start next week, after their holiday, or when they have *insert object of desire* here. Somehow, something always comes up that stops people from starting. Does this sound like you? Have you been thinking this way for a few years now? Use this advice to start your journey ASAP!

Ask Yourself Why

Ask yourself honestly, why you’d like to embark on a fitness journey. There are so many reasons to start it, you just need to think about what matters most to you. It could be any of the following:

  • You want to be fit and healthy into old age to see your children/grandchildren grow up.
  • You want to take part in competitions.
  • You want to work in the fitness industry.
  • You just want to be the best version of yourself.

Use your reasons as motivation to carry on. Remember; it’s about what you want in the long term, not the short term. That huge slab of chocolate might make you happy in the short term, but in the long term it will not help you to achieve your goals.

Stop Making Excuses

It seems people are just full of excuses these days. ‘I work too hard’, ‘I don’t have time’, and ‘I won’t be able to’ are just some of the most popular. Your thinking is the first thing you need to change if you want to start a fitness journey. You must be positive, and know that you can do anything you set your mind to. You can make time. You can get better at things you’re not too good at. You are the only person who has the power to change your life for the better!

Start off Small

Don’t vow to go to the gym 6 times a week if you really haven’t worked on your fitness until now. Aim to go 3 times a week and just keep that up until it becomes a habit. Then you can add more days until you feel comfortable. Don’t work out every single day. Everybody needs a rest day. It’s essential you do things you enjoy, otherwise you won’t keep it up. If you don’t love what you’re doing, then you’re doing it wrong!

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Think Positively

Positive thinking is a must. You also need to think realistically. There may be days where you don’t feel like going. There may be days where you feel low, or end up gorging on pizza. That’s fine! It’s a bumpy ride and nobody can be perfect all of the time. The important thing is that you don’t let it stop you and you remain consistent.

Use Visualisation

Visualisation can be a very powerful tool when you’re thinking about where you want to be. Picture yourself as a fit, healthy individual. Picture how you’ll feel, and the things you’ll do. Don’t just see it; put yourself in the situation. See it through your own eyes, rather than on a ‘film screen’. This is a proven method to help you reach your goals!

Are you ready to be the best version of yourself?

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5 Things You Can Do To Improve Your Quality Of Life Today

Making improvements to your quality of life doesn’t only have to happen at the start of a new year. If you are not content with the way things are going, don’t just wait and hope that these feelings will pass. Take control! To give you a helping hand with your life improvement project, here are some positive changes you can make, starting today!

Happiness

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1. Reach for the top

Unhappy with the way things are going at work? Think about where you see yourself in one to five years from now and work out a plan action for achieving these goals. When it comes to work, you must be proactive to get what you want. If your ambition is to get a promotion this year, you will need to work hard and prove to your boss that you are more than capable of doing that job.

2. Deal with your worries

One of the main things that hold us back from getting what we want in life are those niggling “what ifs”. Of course, we all worry about this and that but for many worrying is consistent, and these people tend to catastrophize their way through life. If you feel that your worries are having a negative impact on your enjoyment of life, you may benefit from anxiety treatment. Therapy gets all your anxieties out in the open and helps you to think and behave in situations in a more realistic and positive manner. Meditation, mindfulness and relaxation techniques will also help you to let go of your stress.

3. Kick bad habits

Everyone has bad habits. Whether it’s smoking, binge drinking, eating junk food or going to bed late, bad habits tend to have a negative impact on our physical and mental well-being. Hence the word “bad”. Make a note of the lifestyle changes you want to make and start creating an action plan for each. It’s never easy to kick a habit, but stick with it, and you will come out to the other end happier and healthier.

Banana Smile

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4. Be healthy

Eating healthy foods and doing plenty of exercise makes you feel amazing all over. The reason we find it difficult to keep up is that we are not adapting these healthy choices to your individual tastes. Don’t force yourself to eat things you don’t like just because they are healthy. Start looking for healthy ingredients and recipes that make your mouth water. The same goes for exercise. Find activities that appeal to you, and you get great joy out of exercising.

5. Do a nice gesture

Making someone else happy, will make you happy too. There are so many ways you can make others smile. For example, helping out a relative or friend, surprising your partner with a gift, raising money for charity or lending your hand to an elderly person crossing the road.  Helping others, in whatever form, is one of the most worthwhile and rewarding things we can do in life.

Happiness

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When you are not pleased with your quality of life, the only person that can make a real difference is you! Take your life into your hands today and start getting what you want.

Not Found the Right Sport for You? Try Tennis

Sticking to your fitness plans is made a lot easier if you develop a passion for a particular sport. It’s not always easy to find the sport that’s right for you though. Is football too rough and violent for you? Is baseball too boring and running too strenuous? Well, tennis could be the sport for you!

Tennis is great because it offers a vigorous workout, but it doesn’t always feel like it. Unlike running, you have a game to win, so it’s perfect for people with a competitive spirit. There are lots of clubs you can join, and people will give you the support you need to get started. Here are some basic things you’ll need to know first though.

Rules of the Game

One thing that puts a lot of people off playing tennis is the complicated rules. But once you take the time to get to know the rules, they’re not that difficult to understand. To start you off, you could watch some tennis matches on television, you’ll soon pick it up.

I’ll go through the rules quickly to help you though. In singles tennis there are 2 players, the players swap serve after each point. The first point is 15, then 30, and finally 40. The first player to win 4 points wins the game. If it’s tied at 40-40, that’s called deuce, and 2 more points have to be won. The first player to win 6 games then wins the set. In men’s tennis, there are normally 5 sets, and in women’s tennis there are 3.

What Equipment You Need

The main things you need to play tennis are a tennis racquet and some tennis balls. If you’re joining a club, they may be able to provide this equipment for you, but it’s always good to have your own equipment. You can pick up a racquet and balls pretty cheaply.

Clothing is also very important if you want to play tennis effectively. Some shorts and a loose t-shirt that lets you move about freely are ideal. You should also get a sweat band and some tennis shoes.

How is Tennis is Good for Fitness?

Although it might not seem like an obvious choice for weight loss, tennis can be a great sport for shedding the pounds. So, why is tennis so good for your fitness? The sport acts as a form of both aerobic and anaerobic exercise. This means it gives you a cardiovascular workout and helps burn fat.

Playing tennis also helps improve your fitness and flexibility. You’re constantly moving around the court chasing the ball, which will make you much more agile and give all your major muscle groups a workout. It’ll also make you much more flexible as you’re forced to stretch for the ball.

Playing Competitively

If you start playing and you find that you’re quite good at it, you might have uncovered a hidden talent. Keep practicing and build up your skills and fitness. And then, if you still feel like pushing yourself further, you could think about entering some amateur tennis competitions.

Tennis might be the ideal sport for you, so at least give it a try before you dismiss it!

tennis

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Barriers To Exercising? Don’t Let Your Age Be One Of Them

As we get older, we may be absolutely determined to stay fit and healthy. In our forties, we may have made a pact with ourselves to never stop those fitness classes, or give up our gym membership. But as we approach our sixties and beyond, suddenly we are faced with far more barriers to exercising and fitness than we ever expected. We worked hard, and we were careful, and yet these problems still reared their ugly heads. Aging can be a constant battle, but thankfully, technologies are here to help.

In our fifties, we start to get the first tasters of what it is like to feel old. The body refuses to recover quickly from over exertion, and a weekend with the grandkids needs a week to get over! Most of us are wearing reading glasses, and a lot of us are concerned about cholesterol or high blood pressure. All of these things become barriers to us continuing our strict exercise regimes. We need a day off, which can easily become two, three or a week. This disruption then makes it incredibly hard to get back into at all!

If your sport is swimming, but your eyesight isn’t up to much without glasses, it can be quite frightening trying to use the pool with limited vision. However, there are swimming goggles out there that can closely match most prescription eyewear, making it much safer for you to navigate the pool. Prescription sports sunglasses are available too, so don’t be put off your sport if your eyesight isn’t what it used to be.

When we are exercising, most of us like to have our favorite pumping tunes to push us on. But when our hearing isn’t great, it can actually be quite unpleasant trying to listen to music. Fortunately, there are hearing aids like ReSound that allow us to use our iPods without disruption. We can enjoy ambient sounds without being overwhelmed, and we can follow instructions from teammates in group sports sessions. There are links to Alzheimer’s with hearing loss, so always get any concerns checked out.

Recovery times after activity do increase when we are older. You can overcome these things by adding time and stretches to your warm up and cool down sessions to match your age. If you had a two minute warm up ten years ago, try a five minute one now. The more you stretch and prepare, the less impactful the exercise. Take more sports massage sessions too. Remember some medications that we take at this time of life will also affect our bodies when we exercise. Read the labels carefully.

RM Elegant Gym

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The types of activity that we do as we mature may need a little tweaking. Rugby may be too dangerous in a scrum if you suffer osteoarthritis, but a lot of the game can still be enjoyed in middle age. Use appropriate supports for parts of the body that are a little more worn than others, like knees and backs. Keep your weight in the mid range for your age, so you have enough fat on your body to protect the bones, but not so much you are adding undue pressure to the joints. Enjoy life to the max – in moderation!