5 Tips for Fitness Success

fitness-programme

Studies show that following a detailed and complete fitness and nutrition plan will dramatically increase your success rate. I have some suggestions to help make your fitness program a success. After all, is there anything more important to you than your health? Virtually every day the news features stories and articles about the serious problems from obesity, heart disease, type 2 diabetes, hypertension, stress, and a host of other preventable diseases if we were only in better health. So here are some tips you can do to fulfill your exercise and nutrition goals.

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1. Make Up Your Mind!

Achieving a result starts with one thing – making a decision. Until a firm decision is made, nothing changes. Many wait until a problem arises- high blood pressure, high cholesterol, or even worse a heart attack. Then the decision is made for them. But YOU have the power to do this the smart way. Make a decision to achieve fitness success. Change your thinking, change your lifestyle and change you result.

2. Keep the Excitement!

Everyone is excited about starting an exercise plan in January, gyms are flooded with new members and home exercise equipment is purchased. Then comes February. The emotion has waned and it has become boring. The gym members have quit going and treadmills have become expensive clothes hangers. So how do you overcome this problem? Use common sense!. Achievement of a weight loss or other fitness goal isn’t always fun and games, you must take consistent action. Some days it will be fun, others it may seem like work, but keep at it. Stay firmly rooted in your decision to achieve your goal.

3. Schedule Exercise Appointments!

Put them in your planner and stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment. Nothing is more important than your health. So make your exercise appointments a priority.

4. Set Realistically Attainable Goals!

You must have tangible short and long-term goals for your fitness program so you can gauge your progress. It’s crucial to record your “baseline” before you begin so you can measure success. Having goals allows you to track your progress and keep you motivated during times that you may not feel like exercising. Keeping a journal of your cardiovascular and resistance training workouts, as well as tracking what you eat, is truly a fitness success secret. You must remember to make your goals realistic and attainable.

5. Make Exercise a Lifestyle Change; Use Accountability to Help You!

You can’t be overweight without a lifestyle that has supported you to become overweight. You have to realize that lifestyle must change. Plan a schedule, make appointments with yourself, or someone else, to exercise regularly. Have someone to hold you accountable. Accountability is the number one, most important thing you can do to truly see results. Accountability to yourself isn’t usually enough. It is too easy to rationalize, so enlist the help of someone who truly wants you to succeed. Choose someone dedicated to your commitment and unwilling to listen to your excuses… such as a coach, workout partner, or personal trainer.

Use these tips to help change your lifestyle, in turn making your goal to live a healthier life successful. How do you know it’s working? Are your clothes fitting better? Are you feeling better?.…


3 Effective Exercises For Six Pack Abs

get-sixpack-body

Building six pack abs is really not that difficult. As long as you train with effective ab exercises, you’ll have a strong and defined core in no time at all.

In order to lose the fat around your midsection and build solid six pack abs, you need to make sure that you do the most effective abdominal exercises in your workouts. The below exercises will help you get rock solid six pack abs and a strong core when you combine them with a proper diet.

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Six Pack Abs Exercise#1: The Floor Crunch

Despite the fact that there are dozens of exercises that you can do to build the abdominal muscles, there really is no substitute for the floor crunch. When done correctly, crunches will build the entire abdominal wall and will make the abdominal muscles very strong.

When you’re performing the floor crunch, make sure that your back stays rounded throughout the entire movement. Squeeze your abdominals for a second at the top of the movement before lowering your body to the start position.

Six Pack Abs Exercise #2: Bench Leg Raises

Leg Raises will effectively stimulate both the top and bottom of your abdominal wall. It’s important to pay attention to your speed when you are performing the bench leg raise. Do not allow your legs to drop too quickly from the top position.

Your legs should not go past the parallel level of the ground at the bottom position. Make sure that you squeeze your abdominal muscles at the top position for a quick second before lowering your legs back to the starting position.

Six Pack Abs Exercise #3: Stomach Vacuums

The stomach vacuum is an uncommon and often neglected abdominal movement that was very popular with bodybuilders back in the 1970’s and 1980’s. Stomach vacuums can help you achieve washboard abs and a narrow midsection.

Stomach vacuums are very simple to perform and they can be done anywhere, from sitting in your office chair to standing in line at the grocery store. Simply pull your abs in as much as possible by blowing out all of the air in your stomach and maintain this position for about 40 to 60 seconds.

After one minute, stop and relax your abdominals and stomach for a few seconds and then repeat. After a few weeks of doing the vacuum, you should notice a difference in your abdominal muscles strength and size.

Proper Nutrition

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This is where a large number of people who want to build six pack abs drop the ball. You can not merely work your abdominal muscles intensely at the gym and then hope that you’ll develop a popping six pack. To bring out the abdominal muscles, you have got to get rid of the small layer of subcutaneous fat which sits on top of the abdominal wall.

Though proper training plays a vital part in removing excess fat, it will not be enough if you don’t follow the correct nutrition program for your individual needs and goals.…


Secret Steps To Good Posture

good body posture for health

Proper posture is vital both at work and at home.

Posture plays an part in preventing or managing back pain during any activity. Bad posture while sitting in an office chair , driving, or standing for long periods of time may lead to back pain.

When standing it is important to maintain the natural curve of the spine in order to achieve good posture.

The spine is similar to the letter S when viewed from the side and maintaining the two curves is what is key to proper posture.

Steps To Maintain Good Body Posture

  • Your head should be directly over the shoulders (chest out, head back)
  • Keep Shoulders directly over your pelvis
  • Tighten your abdominal muscles
  • Tuck in your buttocks
  • Your feet should be slightly apart, with one foot slightly ahead of the other, with your knees bent slightly.

 

When you first attempt this posture if you are not already doing it, you may feel a bit awkward. Give it some time and it will begin to feel natural.

good posture for better halth

It can sometimes be tiring and this can be due to weak spine muscles. Another cause of pain is prolonged standing on a concrete or hard floor. If you must do this, it is best to wearshoes with cushioning and good support.

Often a rubber mat or cushioned mat can help. Using a mat and wearing the proper shoes are important steps to ease pressure on the back.

While many of us are increasingly spending large portions of our day in front of a desk it is important to have the correct sitting posture.

Bad sitting posture can result in back pain and neck pain. Most of this pain is avoidable and the first step is to make some simple adjustments.

Adjust your to modify your sitting position from a forward leaning slump. The best position is to sit back in the chair and to use the lumbar support to keep the head and neck erect.

Your work surface should be elbow high. Two fingers should be able to slip under the bottom of your thigh. If this is not possible then a foot rest might correct this.

The back of your chair should push your lower back forward slightly to offer lumbar support. Adjust your computer screen.

Sit in your chair and close your eyes and relax. Open you eyes slowly and where your sight initially focuses is the proper placement of the center of your computer screen.

This can be accomplished by using a screen stand or the tilt operation on many screens. The new flat panel screens make this a simple fix.

Remember to periodically take stretching and walking breaks when sitting for long periods of time.

check your body posture