Posts Tagged ‘exercise’
If you’re not happy with your body then your workouts have lost focus.
What is your immediate goal?
If you don’t have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.
I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.
1. Setting your goal
You want to be in “better shape” but that’s so vague. Dig deeper.
What specifically do you wish you had now that you don’t?
- To drop 3 dress sizes.
- To lose 2 inches of arm fat jiggle.
- To melt 4 inches from your waist.
- To be able to run 3 miles without stopping.
2. Define your timeline
Now that you’ve determined exactly what part of your body isn’t up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.
- To drop 3 dress sizes by August 20th vacation.
- To lose 2 inches of arm fat jiggle by October 13th wedding.
- To melt 4 inches from your waist by July 7th pool party.
- To be able to run 3 miles without stopping by June 16th city 5k.
3. Name your prize (more…)
If you’re reading this, you know how important exercise is.
However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.
What is the right way? You’re about to find out.
No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.
If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.
If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.
Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.
There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.
Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.
Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.
The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.
It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.
Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your muscles. (more…)
A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.
You’re working out and eating well, but just can’t seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.
What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you’re heading for a crash course in metabolism!
What is Metabolism?
The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.
Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you’ll burn each day. Many factors play a role in your basal metabolic rate.
The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.
The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate. (more…)
Unfortunately, trying to speed up your metabolism will likely have little effect on weight loss. Therefore, be skeptical of products, foods, and drinks that claim to do such a thing. They may have dangerous or undesirable side effects.
If a magic pill is what you’re waiting for, you may be waiting a long time. If you want to lose weight, nothing will get you there faster than a healthy diet and a consistent, challenging exercise program. Call or email me to get started on your own effective exercise plan.