Why You Should Actively Rest To Improve Your Fitness

To become fitter and healthier takes a real commitment from you and everyone you live with. Your diet and activity levels both need to change to enhance your body. You may want to become thinner and leaner, but dieting alone won’t achieve anything in the long term. Instead, you need to combine healthier choices in your diet, with more activity. That activity could be anything from a walk to doing the housework more often, but it is important not to sit around. Rest periods should be active still, but not high intensity.

Walking, Yoga and swimming are very gentle ways to be active but with low intensity. You can use them for relaxing as well as resting. This is particularly true when you are looking to build muscle. The best way to build muscle is to rest adequately between intense workouts. This rest period need not be sedentary and shouldn’t be either. Housework, ironing, playing a musical instrument or gentle stretches all count towards a rest period, but keep your metabolism up in the active scale.

running a fit lifestyle

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Using and moving our bodies keeps them supple, improves their strength and stamina, and burns off calories we have eaten. It helps us slim down. It also helps keep our minds active and promotes good digestion. Sitting is great for eating and essential for working, but during other times, keeping active helps our bodies working correctly. Circulation can be improved, and your energy levels should increase too. Most importantly, when you do come to a complete rest in your bed at night, you should sleep soundly.

Building muscle is important if we want to look leaner and better toned. Muscle helps to keep our skeleton protected and supported. It also provides us with the strength we need to complete daily tasks, whatever our ages. Muscle weighs more than fat, so you may increase in weight, but it goes a long way to improving our metabolism and helps us burn excess fat. The expression ‘meat on your bones’ refers to muscle not fat. If someone thought you were too thin, it would be better to bulk up with muscle. This requires a diet rich in protein.

Diet goes a long way to helping our bodies build stronger bones, muscles, and cells. We need to fuel our bodies adequately for it to regenerate, and for it to allow us to sleep well enough for that process to happen. Low-calorie diets are not great when it comes to building muscle, losing weight and looking good. Instead, find a balance, where you get a little bit of everything in your diet. Check out the food groups you need to cover, and then eat enough of everything to sustain your activity.

Eating well and exercising well are just two pieces of the puzzles. You must also sleep well for the body to heal and grow stronger. It is also essential to your mental health and emotional well-being. If you have over done the exercise, the body may be in too much pain for you to get to sleep. Only do what you can on the day that you do it, and always be safe.

Need To Build Muscle Fast? 6 Expert Tips

If you hope to sculpt an athletic figure, you need to work hard and train continually. Let’s be honest, there are loads of myths when it comes to bodybuilding. Right now, you could find a million different advice pieces telling you that they can help you shape up. So, who’s advice should you trust? Well, you should not believe everything you read online. Use your common sense and think about everything you read. First, read these expert tips and take things from there.


Image credits to Alejandro Martinez – https://flic.kr/p/hpKgN6

  1. Snack after every workout

After you exercise, do you get hungry? Many people find that working out makes them peckish. Don’t worry, you can snack after you exercise. In fact, doing so will help you to build more muscle than you otherwise would. You should have a high-protein healthy snack after your workouts so that your body gets what it needs. Some people think that if they don’t eat, they will be lean and muscular, but that is not true.

  1. Train between 4pm and 6pm

Studies have shown that the best time to train is between 4pm and 6pm. During those two hours, your hormone levels peak and so it is an excellent time to get active. Believe it or not, there is a lot of science behind training, and you need to know about it. If you want to get the most out of your workout, you must train at the right time of day. Many people get up early and exercise, but doing so will not be as effective as doing it later.

  1. Eat protein (and also vegetables)

As you know, the best way to gain muscle is to eat loads of protein. You may already eat a high-protein diet, but is there more you could do? Of course, there is. You should also make sure that you have loads of vegetables in your day to day diet. If you don’t get the right amount of vitamins, you will struggle to keep your stamina levels high. That means that you might not complete every workout you start. Make sure that you eat lean meat and vegetables for the best results.

  1. Sleep for at least seven hours a night

You might not think that how much you sleep has an effect on your workouts, but it does. To function well, your body needs seven to eight hours sleep every night. If you struggle to sleep at night, you need to do something about it. Insomnia is a common problem, and so you should see a doctor as soon as you can.

  1. Take supplements to help you

If you find your current workout regime hard, you must never give up. Instead, you can take supplements to help boost your stamina and strength. There are loads of formulas out there, and the Maximum Shred review posts usually have a high rating. You should take your supplements before every workout for the best results.

  1. Schedule your workout routine

You need to make sure that you can fit your workouts around your lifestyle. If you feel as though you don’t have time to train, you should get a diary. When you start breaking down your day, you will find that you have more time than you thought you did. That means that you can fit in loads of workouts every single week.

It takes a person with a high level of motivation to become an expert body builder. You need to make sure that you work at it every day so that you get used to it. You may have to change your lifestyle completely if you want to succeed. Use these tips to help you along the way!

Swimming, a Healthy All-round Activity for a Lifetime

Swimming is not only for recreation and sports, it is a healthy all-round activity that you can continue for a lifetime. Doing a regular swim is a great workout as the whole body needs to move against the resistance of the water, thus keeping you fit aside from having fun.

Splashing around maybe considered as a low-impact activity but has a lot of mental and physical health benefits:

  • Builds strength and tones muscles
  • Builds endurance and cardiovascular fitness
  • Alleviates stress
  • Helps a lot in maintaining a healthy heart and lungs
  • Better weight management
  • Improves flexibility

Swimming is a relaxing and peaceful form of exercise yet best be certain you know how to swim and do so in a safe environment. Below is a Premier Pools infographic that illustrates the many health benefits of swimming.


How Does Exercise Affect Dopamine And Serotonin Levels?

There are so many things that are not understood about fitness and working out. The truth is that people just tend to look online for quick fixes and do not understand that processes like weight loss and muscle building are really complex. You need to know a lot about this subject and this basically means that education is paramount for your success.

Not many things are known about dopamine and serotonin. These are 2 chemicals that are naturally produced in your brain. They are neurotransmitters that will improve your mood and will protect against various possible mental health disorders. You should know that serotonin will be produced through cardio exercises, decreasing hostility and depression while improving agreeable social behavior. Adequate production of dopamine will improve long term memory and mood. Dopamine will stimulate pleasurable feelings inside your brain, leading towards what is normally referred to as runners high.




The good news is that there are various ways to increase dopamine and serotonin. The easiest option you should consider is going through cardio workouts. To put it as simple as possible, serotonin will be released right after cardio will wear the body out.

The only problem is that cardio exercises will increase body serotonin levels only when the body reaches a certain level of fatigue, one that also includes mental fatigue. With dopamine, different studies did not bring in suitable results in order to gain a conclusion. However, it is believed that exercises will also increase dopamine levels inside the body.

We have to understand the fact that it is really important to work out and to do all that you can in order to get your body to the next level. That will affect your mental side too. Exercising is quite difficult to understand because we naturally tend to start learning about things that we need only when we absolutely need them. You need to do all that you can in order to take advantage of what the body can naturally produce, including serotonin and dopamine.

On the whole, exercise naturally affects serotonin and dopamine levels by increasing the quantities that appear inside your body. This brings in numerous possible advantages for your body. Have patience and basically read all that you can about various exercises that you can do and that you should use based on the goals you have at the moment. Combine everything with a proper diet and always make sure that you have enough rest.

Doing Well With Your Healthy Lifestyle But Still Not Quit Smoking? Find Out Why You Should Right Now

When we have been working really hard for a few months to improve our overall health and fitness, it can be really rewarding to look in the mirror and see some great results. Once you get into the habit of eating well and exercising often, you can really start to find great pleasure in the food and the effort of a workout. When you reach this point, you may even be setting yourself goals that are no longer just weight related. You might want to finish that three mile run in half an hour, or you might want burn a big 600 calories on the cross trainer. You want to be faster, stronger and fitter.

The trouble is, your times and achievements are not improving. When you ask your workout buddies or personal trainer how they are continually improving, they just shrug. None of them want to tell you the cold, hard truth. You’re a smoker, and they are not. Your body cannot reach its full capacity while you continue to smoke the fags. Maybe you just give up your fit dreams there. But then you catch that awful cold that is going around, and it feels like it is taking forever to shift. If you didn’t smoke, you might have got rid of it days ago.

Smoking really does take its toll on the body, its processes and its abilities. Quitting is the hardest thing to do, especially when you enjoy smoking a lot. It is a part of your daily routine and helps you get through even the toughest days. But isn’t your new exercise programme starting to achieve that too? Perhaps now is a really great time for you to cut down and even cut out the cigarettes.

Casual Runner

Image credits to: Chris Hunkeler – https://flic.kr/p/oqGcSv


If patches leave your hands and mouth in limbo, try the nicotine gum. For itchy fingers keen to be part of the process, you could try an e-cigarette. You can even have a look at flavored e-liquids from somewhere like gotojoes.com/product-category/e-liquid/the-vapor-factory/. Vaping can help people who really want to continue behaving like a smoker, but know they need to give their lungs and bodies a rest from the harm of it.

It will be a tough process for most people who want to quit smoking, but you may start to feel the benefits in your workout performance within just a couple of weeks. You may cough a little more at first too, as your body is starting to rid itself of the nasties that have been in your lungs and continuously topped up before. Your mood may flatten for a while too, but if you have come this far in your new healthy lifestyle, then you likely have the right positive mental attitude to get through this.

Most importantly, your workout buddies, friends, and family will all be on your side spurring you on and helping you avoid the temptation through those tough times. When you start to see your workout times improve, and you find out what more your body can do, you’ll know it will have all been worth it. Good luck!

Awesome Fitness Advice For People Who Want To Build Their Muscles

Are you sick and tired of looking in the mirror and seeing a skinny person staring back at you? Would you like to build some extra muscles and tone your body?  Then you’ll have to work very hard to achieve your goals. Professional bodybuilders can spend up to five hours each day pumping iron in the gym. While you shouldn’t opt for a routine quite that strenuous, it’s vital that you find some dedication and motivation if you want to see good results. Knowing how to go about building your muscles is the hard part, and so we’re going to offer you some advice. While you don’t have to follow all our tips, they should give you a good idea of what the task ahead will involve.



Photo credits to: Gregg O’Connell – https://flic.kr/p/iN5Kz


Eat something every three hours

If you fail to eat frequently enough, you will stunt your body’s ability to build new protein. So, you need to make sure something passes your lips every three hours. That is one of the main hidden secrets to successful body building as listed by many experts. You can get the inside info on Vince Delmonte’s skinny guy muscle building secrets here if you want to know more. As you all know, personal trainers can help people who want to build muscle achieve their goals faster. Even so, you’ll never burst your shirt without consuming lots and lots of food. Ice cream is a top choice if you fancy a snack.

Consume lots of protein

Anyone who wants to build their muscles would do well to make the most of their efforts. Ensuring you consume foods that contain a lot of protein before working out could make a huge difference to the results you encounter. Your body drains protein very quickly when you work out, and so it’s wise to make sure there is a lot of it in your body. Alongside eating foods that contain a lot of protein, you might also like to consider some specialist drinks or powders. You can get them online, or from your local bodybuilding store.

Lift every other day

Lifting weights every day can have a negative effect on your muscle growth for the first few months. You need to get your body used to the new routine, and so it’s wise to life every other day. Allowing yourself a day of rest in between will help your muscles to repair themselves, and it will encourage them to grow much faster. You only have to look online to find cases where people have managed to pile on over forty pounds of muscle in under two years using that technique. However, there is nothing stopping you from lifting every day once your body gets used to the process.

So long as you follow all that advice, you should be in the best position to see positive results from your efforts. Bodybuilding can be a lot of hard work, and so you should aim to do everything within your power to make those muscles grow a little faster. Eating the right foods and getting enough protein is essential.