Get A Dream Bod In Just Under Six Months!

Two girls exercising (one doing a push-up here) and walking their dogs at Cayucos State Beach two-girls-exercising-cayucos-beach1

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Do you dream of having that perfect figure? Well, we all do don’t we, even if some of us aren’t willing to admit it. We all want to look in the mirror and see Mr muscle or a beautiful athlete. But how do you get it and achieve this level of beauty? Well, if you want that kind of figure you will have to work for it, it won’t come easy. But you also shouldn’t believe the myths. I know that there are a lot of different claims online and everywhere about how long it takes to get in shape. The range from the ridiculous (two weeks) to the severely pessimistic (two years).

So, the question I’m sure you’re wondering is why am I saying six months? Even if you exercise every single day you probably won’t see any effect for at least a couple of months. The best trainer couldn’t get you looking the way you want in a month let alone two weeks! Six months is a realistic time frame for a toned, attractive figure. But only if you take my advice and follow it to a Tee.

Exercise Regularly

Despite what you may have been told, you don’t have to exercise every day to get in shape. Once every other day is certainly enough, particularly if you have a fast metabolism. That way, you won’t start burning muscle instead of fat because that is the last thing that you want to happen. It’s also vital to know how much exercise you need to complete each day. Those who think the amount changes depending on what exercising you are completing are wrong. Any exercise will benefit your body as long as you are doing it regularly. The right amount of time will almost always depend on your level of endurance as well as your stamina. But, on average, forty minutes of exercise with ninety seconds between sets is a good regime to aim for.

Buy The Right Equipment

If you’re exercising at home, it’s important that you buy the right equipment. If you’re exercising in the gym, then you will have everything you need. But I realize most people would rather exercise in private, and that’s fine. You just need to make sure you are using exercise machines that will actually help you get fit. For example, a classic choice is obviously a treadmill. This will work out your calves as well as your arms if you run properly. However again, don’t spend forever on the treadmill. Otherwise, you will start losing muscle mass.

Change Your Diet

If you’re looking to lose weight rather than just put on muscle, it won’t be enough just to start exercising. You will also need to change your diet. The quickest way to lose weight is to eat less while keeping your diet under control. I recommend you use a calorie counter to watch exactly how much your intake is. That way, you’ll also be able to cut out the foods that add the most calories.


Finally, it’s crucial that you don’t stop and start. Keep this plan up for six months and I guarantee you’ll get the body you want and deserve.


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Why You Need A Personal Trainer In Your Life

If you’re considering updating your workout regime, why not hire a personal trainer. It’s their job to get you the results you want and create a workout schedule that is right for you. If you want to get into the best shape of your life, why wouldn’t you ask a professional to help you achieve your goals. If you’re still unsure whether hiring a trainer is the right step for you, here are some great benefits that may help you make the right choice.

1. Motivation

We all have off days where we don’t feel like working out. But a personal trainer’s job is to keep you motivated throughout your workout. Choose a personal trainer who will make the sessions exciting and fresh each time. You don’t want to do the same exercises repeatedly and keeping it new will help keep your focus. A good trainer will create an achievable plan so you can comfortably achieve your goals. If you’re struggling or getting frustrated, you can also talk to them for encouragement. It’s going to take time to achieve the results you want and it’s great to have someone who understands what you’re going through. .

Tim Jordan • Personal Trainer Edinburgh • Outdoor Training • TRX • Chest Press

Image credit: Living Fitness –

2. Routine

Starting a workout regime needs to suit your lifestyle and work life. Personal trainers are professionally trained to create a suitable and efficient schedule. They can be versatile and meet you on your lunch break or even before work if it’s better for you. It can be at the gym or in a park. The plan they create should slot seamlessly into your life and help you reach your fitness goals. You will develop this plan during your first consultation. They can also help your develop a diet plan and recommend exercises you can do in between sessions. Developing an effective routine in your exercise and diet can help make you feel more energised and healthier.

3. Workshops

If you enjoy being social while exercising, personal trainers are also available to do workshops. These are usually carried out in small groups and come in many different forms. These can be cycling or intensity training to name a few. You can go with friends or work colleagues and have fun while getting your body in great shape. You could contact SWEAT for more info on what these personal trainer workshops will entail.

4. Technique

It’s easy for anyone to hop onto a machine at the gym and work out for an hour or so. However, if you don’t have the correct form or technique, your exercise regime won’t be doing you any favours. Professional trainers are there to help you get accelerated results. They can show you exactly which exercises you should be doing and how to do them correctly. It’s great to have somebody there to give you continual feedback and guidance. This feedback can also help you improve your posture, muscle tone and prevent injuries.

Getting a personal trainer will be one of the best decisions you make to achieving the body of your dreams. Always research their credentials beforehand and ensure they have been professionally trained. You’ll see amazing result in no time.

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How your training regime could lead to injuries

Exercise and fitness are crucial to maintaining your health, but if you happen to sustain an injury caused by your dedication to exercising, things might get pretty rough both physically and emotionally. Unfortunately, avoiding injury altogether is a challenge because of the fact that the smallest mistake, miscalculation, or slip in timing can cause it, even if you are a highly seasoned athlete.



Prevention is cure 

Taking a few necessary precautions will go a long way in helping you complete your targeted workout without any mishap. Firstly, always consult a physician. This is especially true for people over the age of 40, or if you have sustained a serious injury at any time in your life. A physician will recommend or sideline specific exercises or muscles so that you don’t start following a regime that will do more harm than good.

Secondly, warm up. The importance of a good stretch or quick jog on the spot to get your heart beating cannot be stressed enough. Don’t dive head-first into a lunge or push-up session without preparing your body first. A slow cool-down also helps avoid muscle cramps after a workout, which is otherwise caused by a buildup of lactic acid in your muscles.

Thirdly, introspect. That doesn’t necessarily mean meditation, but listening to your body. If you feel a very sharp or very dull pain, dizziness, nausea, or feel like you’ve pushed something beyond your capacity, take a break. Choose building your stamina slowly over pulling your hamstring, which will take weeks to heal, or a sudden drop in blood sugar from over-exertion.

Lastly, don’t forget to eat. Eating healthy food and drinking water regularly is as important as the air you breathe. Your body needs fuel to function, and especially to exercise; otherwise, it’s no different from buying a car and not stopping at the gas station even when fuel is dangerously low – and a car is much more easily recovered than your body after a lack of energy, which can cause a blackout.

Worst-case scenario

If you do injure yourself, follow the RICE regime: rest, ice, compression, elevate. Resting the injured part of the body is imperative to proper healing; even if that means skipping your exercise routine for a while, it is more than worth it if you want to prevent permanent or long-term injury. Ice will help provide instant relief from pain and swelling, and when combined with compression, is even more effective. It works by reducing the blood flow to the injury site and has a temporary numbing effect. Elevating the injured limb above the heart level also reduces blood flow. A serious injury that causes uncontrollable pain or bleeding must be examined by your doctor. If, after several weeks, your healing is slow, a chiropractor doctor such as those at Healthquest Chiropractic may be able to expedite the process and manage your discomfort.

Injuries from exercise are common and exasperating, but with due care and learning from your mistakes, you can alter your routine to suit your capacity and body. The role of a good doctor in consultation and healing is potentially life-changing, so be sure to seek help as and when you require it.




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How To Get Into The Best Shape Of Your Life

Today, we’re going to sculpt your body into the perfect machine. We’re going to set you on the path to the best shape of your life. It won’t be simple; there are no magic tricks when it comes to health and exercise! But, if you’re willing to put the work in, you’ll start seeing the effects in just a couple of weeks. Do you want a six pack? Defined pecs? Strong arms? Then you’ve come to the right place. But there’s one thing to bear in mind. I don’t believe in focusing your workouts on just one thing. I make sure you get a complete body workout, and get you in the best shape of your life! Are you ready? Let’s jump straight in.

Nicholas Then and Now

Image credits: Chris Hunkeler –

Healthy diet

You can do all the exercise in the world, but you’re going nowhere without a healthy diet. Those fat reserves won’t disappear through running alone. And without a good diet, you’ll be fighting a losing battle. A good diet gives you energy and deep body strength. It also helps eliminate fat reserves properly, so you can really get into shape. Start by cutting out sugars and salts immediately. If you’re looking for serious weight loss, think about reducing your carbs too. Keep yourself hydrated too, by drinking plenty of water.

Cardio and aerobic exercises

The next stage of the journey is building up some fundamental fitness and stamina. Cardio and aerobics helps open your lung capacity, and give you more overall tolerance for exercise. It strengthens your heart, and makes sure blood is pumping in all the right places. Start with a simple jog in your local area, or get on the treadmill at the gym. Start cycling to work, or go swimming twice a week.

Anaerobic exercises

If aerobic and cardio is all about long periods of sustained exercise, anaerobic exerciseis about speed. It’s small, but powerful, bursts of energy. Athletes use this to build stamina even further, and it burns a serious amount of calories! You can include them in your running routine by doing interval training. Include one minute sprint bursts with two minute slower rest periods. Repeat this over and over again. If you’re looking for something more fun, try rock climbing! It’s all about raising and lowering the heartbeat regularly in one session.

Strength and weights

Now that you’ve got a foundation of solid fitness, you can pick up the weights. It’s best to start small, and focus on slow, controlled movements. Work on getting your form and technique perfect before you push too hard. If you don’t like the idea of joining the gym, try installing home strength apparatus like a pull up bar.

Yoga, pilates and core

Last of all, we’re going to finish with some flexibility and core strength workouts. If you’ve never tried a pilates class, sign yourself up! Trust me, you’ve never felt pain in your core like it. If you’re looking for a tight abs, lots of strength and balance, yoga and pilates are perfect.

Build these exercises into your overall routine, and you’ll soon be in the best shape of your life!

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Running: Do it the Right Way!

Running can be a great exercise, but only if you do it right. If you don’t do it properly, you could end up seriously injuring yourself. Have a read through this post to ensure that you’re running properly, and you’ll get the best results:

Start off Slowly

If you’ve never been running before, it’s imperative that you start off slowly. You should do it at a pace that suits you, and only run a short distance. Make sure you build yourself up gradually. Doing more than you’re used to right from the off can leave you with injuries and a reluctance to do anything again! Use an app to monitor your runs and go from there. Remember, it’s not about beating anybody else; you’re only in competition with yourself!

Warm Up First

Make sure you warm up a little first before you start running. Don’t stretch, as doing this to cold muscles can actually hinder your performance. Instead, do things like air squats, lunges, and star jumps. This is called a dynamic warm up and will get your blood pumping!

Wear the Right Shoes

If you plan on running, you absolutely must wear the right running shoes. You can go to any sports shop and ask if you’re unsure, or check out a retailer online. The best running shoes have a bit of a spring to them to cushion the foot.

Running Styles

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Practice Proper Form

Just like weight lifting, running has a proper form too. You can’t start running like Phoebe from Friends and expect not to get injured! You should make sure your knees stay behind your toes, and that you don’t hunch while you run. Your hands should be loose, and arms just under your chest. It doesn’t matter too much whether you bounce off your heel or toe, but you should aim to land softly to avoid injury. Make sure your breathing is steady too! It may take some time for you to find what works for you and that’s fine. Just don’t hurt yourself!

Give Yourself Time to Recover

It can be tempting to run every day once you’ve started, but this won’t help you in the long run. You may actually find that you exhaust yourself more than anything. You need to give yourself an adequate amount of time to recover in between your runs. Aim to go 3 times a week to start with, and only build up when you feel ready. You can do cardio every day if you like, but you shouldn’t make your sessions too long as that’s definitely overdoing it. Make sure you’re getting plenty of sleep and take a hot bath with salts sometimes too. It should help to ease aches and pains!

This guide will help you get into running the right way and stick to it. You’ll avoid injury, and before you know it you’ll be running like you never thought you would. Keep an eye on any strange pains, and if they persist see your doctor. Aching is normal, but hurting is not! Thanks for reading!

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Garcinia Cambogia: The Healthy and Natural Way to Lose Weight

Natural supplements abound today’s health and fitness market due to the demand for safer and healthier products. These days, people prefer natural and worry about potential side effects of pills or products that carry chemicals. But with hundreds of natural supplements, it can become a bit confusing for consumers to decide which products suit them best. People who need stamina should take something that will enhance their stamina, while people who are into fitness and weight loss can check the health benefits of garcinia cambogia.

garcinia cambogia

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Trimming down weight is not easy especially for people who have weight problems. Overweight people tend to experience mental stress which is the result of embarrassing situations. Stress eating is one of the culprits of belly fat, thus to avoid gaining weight and growing your belly, you should stop eating junk food and sweets immediately. For many, this might be easier said than done. Despite your efforts, you might not see the results you want. However, you have to keep in mind that you gained weight over time, thus, it will also take some time to lose it.

Garcinia Cambogia uses the extract from the tropical fruit from India and Southeast Asia to help the body effectively burn fat and suppress the appetite. Its key ingredient, hydrocitric acid works by inhibiting the enzyme, citrate lyase from turning carbohydrates into fat. This also increases the serotonin levels to help control a person from emotional overeating. So basically, it does not only promote weight loss, it also improves a person’s overall health and well-being.

The clamor for healthy, safe, and natural supplements has pushed manufacturers to produce high quality supplements which are also affordable. Garcinia Cambogia where to buy is the question that pops up soon as you read its amazing health benefits. There are many companies that carry this product and you can find most of them over the internet. But before clicking that buy now button, you should consult your doctor first about your desire to use natural supplements. While many claim that garcinia cambogia helps people lose weight even without exercise, best results may also be achieved with properly portioned meals and some exercise.




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