Author: <span class="vcard">Henry Caldfil</span>

Benefits Of Exercising Early In The Morning

A perfect start to your day

If you can wake up an hour or so earlier than usual solely for the purpose of exercising, there is no better way to start your day. It is without a doubt the recipe for a productive day.

Investing in personal health alone proves to be a remarkable challenge for many people. Getting your exercise out-of-the-way first thing in the morning is an excellent way to ensure you will not do anything more difficult that day. In other words, it is a way to start your day on a high note.

Burn fat first, eat well later

Weight loss includes two primary components: nutrition and exercise. Your diet is of paramount importance. But this does not mean exercise should be overlooked.

Morning workouts allow you to burn fat at the start of your day through raw physical activity. For the rest of the day, all you need to do is eat well. Be sensible, and you will make progress.

Putting your energy to good use

Odds are, you will not eat perfectly every day, even if you are on a diet. That being said, you will be okay as long as you are willing to put in extra effort where it is needed.

A morning workout ensures you are putting your energy to good use. Make the most of a caloric surplus from the day prior by doing some cardio in the morning.

Also, exercise is an excellent way to boost your energy. Coffee and cardio in the order you prefer, guarantee you will be ready for your daily tasks.

Creating the exercise habit

The best way to create a pattern is to be consistent. Admittedly, it is tough to create a habit of carrying out morning exercise, but this is also the reason why it is the best way to develop a physical activity habit.

We all appreciate a good challenge. It helps when there are greater rewards with added difficulty. For this reason, morning exercise might very well be the best way to keep yourself accountable and develop a routine.

Lastly, never forget an exercise habit is essential. It ultimately does not matter whether you do it in the morning or evening. With the common threat of conditions like Type 2 diabetes and heart disease, you cannot afford to be physically inactive.


Bodybuilding Workouts

Raise More Weight With Time

And to get muscle, you will have to keep including weight to the bar. The concepts you have set will not matter if you do not put more pressure on your muscles as time goes by.

Feed Your body Before And After Exercises

Consume the correct amount of food before and after each exercise session. Your muscles require amino acids or carbs to develop brand-new muscle tissues. You will not be able to see the outcomes you desire if you do not feed your body before doing your exercises.

Do not over-exhaust your muscle.

Do not totally tire your muscle or you will run into severe issues, such as your anxious system tiredness. Of course, you must extend your muscle by raising much heavier weights.

Concentrate on Substance Workouts

The 3rd pointer is to select substance workouts. You have to choose a set of exercises that will work for the best muscle groups.

Many of your exercise strategies must consist of workouts that will extend a minimum of 2 muscle groups in your body. Another essential exercise is bench press as it will work your chest, biceps, triceps muscles, and shoulders.

Prevent the Plateau

Exactly what would you do if you get in a plateau? Eventually, throughout your exercise schedule, you might wind up with a plateau. In case you do not know, a plateau is a point where you see no development for over two weeks.

All you have to do is to keep altering something in your exercise schedule. You can adjust the order of the workouts you do at the fitness center, or it might be a modification in the type of activities you do.

Taking Rest is a Should

You cannot construct muscles without taking adequate rest. Your muscles require time to recuperate after each training session. If you do not let them relax, your muscle will slowly break down.

As a basic guideline, you might wish to take 24 Hr of rest after each weight lifting session. Aside from this, if you are cardio-minded, the guideline does not indicate you must do an extensive cardio workout for 45 minutes. This implies you ought to rest your body for reaching its optimal capacity.


Next Level Zumba

Zumba workout leaves you energized for the whole day. Once you get used to it, it becomes a routine and one gets used to the music and exercise form. It acts like a mood alleviator. The body movements inspired by latin dance forms integrate music and exercise such that it doesn’t feel like a workout. It also has meditative qualities associated with the dance cum exercise form. Started in 1990s by Colombian fitness instructor Beto Perez it has spread like a wild fire across the globe. Zumba the word actually means nothing but it has become a catch phrase.

The workout typically lasts for about 30 to 45 minutes, in which you alternate your body to slow and fast paced rhythms such that it burns your calories up and tones up your body. This form of exercise is more upbeat approach towards working out. Various level of zumba has been designed keeping in mind the adults, kids, and the youth. The workout is such that it uses your body’s own resistance to tone and sculpt the muscles.

Traditional work out methods for building strength are more rigid in nature; however they have evolved into more new concepts like zumba which add more flexibility to the body while maintaining the strength. Zumba with toning sticks is a one up level after you complete the initial level. Toning sticks are 2.5 pounds in weight which are used while zumba workout. These toning sticks help you buy more weight resistance to your workout along with your body weight resistance.

“The focus of zumba classes is on all aspects of fitness like cardio-vascular, balance, flexibility, muscular conditioning and coordination. Designed for older adults & kids the zumba classes develop key elements such as leadership, team work, confidence, self-esteem, memory, creativity, coordination, balance, cultural awareness & respect” zumba.com.


Improve Lean Muscle Mass Gain

Time Your Carbohydrate Intake. When it comes to adding carbohydrates to your diet plan, add them before and especially after your workout period. This is when your body is most likely to use those carbs. Eat them at other points in the day, and you may find you are putting on more body fat and less lean muscle as you are not maximizing your nutrient window.

Around 50% of your total carb intake for the day should come in the meal before your workout, your post-workout shake, as well as your post-workout meal.

Focus On Compound Movements. Next, when you do hit the gym, think compound movements. These are going to give you the best bang for your buck so to speak, allowing you to work multiple muscle groups at once.

These exercises include moves like…

  • squats,
  • deadlifts,
  • lunges,
  • bench press,
  • shoulder press,
  • bent over rows,
  • pull-ups, and
  • pull-downs.

Focus your time on these, adding isolation exercises to the mix only once these are completed. You will not build more lean muscle mass doing bicep curls all workout long.

Think Frequency, Not Volume. Finally, when planning your workout sessions, think frequency, not volume. While it is great to be doing multiple sets each workout, it is better to hit the gym more often than go overboard each workout session. Do too much each workout session, and it will take you a long time to recover, which will slow down your progress…

  • 15 to 24 sets each workout is the most you should aim to do.
  • some people may even get away with less – 12 to 15 sets per session.

Keep these points in mind, and you can feel confident you are on your way to muscle building success. Do not fear scale increases – if its muscle you are gaining: perfect.

Article Source: http://EzineArticles.com/9794241


Secrets of Improving Physical Fitness at Home

Walk Like an Ostrich

Twenty first century surprised us offering big tummy and polished hairless head. No matter how huge you are, wake up in the morning and start walking as far as you can. Do not forget to use a pedometer that can count your steps and can say the distance you covered. Please do not move like a tortoise chatting with your friends. Walk as fast as possible until you feel a big drop of sweat hanging on the edge of your nose. But if you already developed any sort of cardiac disease, do not walk too fast, maintain a moderate speed.

You Are a Great Runner!

Experience your athletic endurance. Running regularly for at least two kilometers is good for the heart. It’s a great cardio exercise that increases our heart rate to an extreme level and burn out more fats than any other form of exercise. If you don’t have any cardiac problem you are free to run, but if you are suffering from cardiac disease like hypertension, then avoid running to stay fit, because there are many other ways I will tell you latter through which you can have the similar effect without putting extra stress on the heart.

Tales of Gym Addicts

Mentally you may be fitter than a gym goer, but in reality you never felt that. Doing intensive cardio exercise at the gym may help you to get a tummy-less trimmed physique. The good news for you that you can perform cardio exercises at home also, in that case you can use a gym cycle and treadmill. I recommend you to drink some engineered energy drink that can improve your performance for a long period of time. After practicing vigorously (if you don’t have cardiovascular disease) fold your treadmill and keep it aside. Cardiac patients should not run on the treadmill without doctor’s advice.

Yoga Can Stretch Your Mind

This is probably the easiest way to stay fit at home because most of us have almost no time to spend over wellness of mind and body at a health club or on the field. Physical fitness doesn’t necessarily mean huge biceps and eight pack abdomen muscle. Today’s biggest problem is indigestion, acidity and light headedness. Yoga is very helpful to regain your lost energy. This is a powerful method to improve concentration and physical ability and vigor. Yoga can cure most diseases and gives you an evergreen look. But practicing yoga at home may be sometimes difficult, but not impossible though. As a beginner, you can take a lesson from a yoga guru. The power of yoga can essentially boost your sex drive and keep you looking younger than average people.

Quit Smoking

If you are really determined to improve your physical fitness then as soon as possible quit smoking by throwing the packet in the dustbin. At the same time stay away from other bad habits like getting sobered at bed time. Smoking can reduce your metabolic rate that can lead to serious consequence like cardiovascular disease and even cancer over time.

Fresh Fruits and Veggies

Fruits are well known sources of antioxidant and minerals where veggies will offer you vast dome of dietary fibers. Both are very helpful to maintain a healthy eating habit. Eat less carbohydrate and fats to keep control over you middle part of the body. Avoid potato and rice as much as possible.


Active Recovery for Exercise

The body needs a break and rest from our routines. When we change the routines, we are allowing our bodies to rest and recover properly. For example, a runner might need to rest from an injury. The water can be a great source of active recovery for people who exercise and athletes. Using a pool to do a light workout can be one way to change our routines. The key is allowing the muscles to recover by doing something completely different and less intense for our bodies. Stretching and using a foam roller are commonly used for active recovery techniques since it may help prevent injury. Stretching is often overlooked but is a great idea for active recovery since everyone needs flexibility.

Active recovery is not to be confused with cross-training. Both are different but the main difference is the activities for cross-training might still be intense. The activities for active recovery would most likely be less intense. This is only because the muscles need rest and recovery. Someone doing cross-training might run and swim with the same intensity on different days. A person should try to do less on off days and remember they are recovering from the main activity they are focusing on. This is why I strongly feel the exercise should be lighter and not as challenging.


Get A Bigger Butt by Exercising

  • Change your walk. Stand and sit straight with your shoulders square and your head raised. Keep your abs contracted and your pelvis in a neutral position. This will not only make your butt more prominent, but it’ll also slim your torso a bit and make your chest look bigger.
  • Butt Bridges. Lie on your back with your knees bent and your arms at your sides. Lift your butt toward the ceiling, then lower it. Do 3 sets of 10 repetitions.
  • Squats. Stand erect with your feet about shoulder width apart and your arms extended in front of you. Bend your knees to a ninety degree angle with your back straight, then rise back up
  • Lunges. Stand erect with your feet about shoulder width apart. Bend one leg behind you and the other leg in front of you.
  • Do kick backs. Stand on one leg. With the leg that is free off the ground, kick it back until you see your butt squeeze into a bubble

Pick the right pants. The right pair of jeans can seemingly transform your butt, making it appear round and perky. Consider the following next time you buy a pair of jeans:

Pick the right fit for your body type. If you have a slim waist, try a pant that will hug your waist, such as skinny jeans or a tight-fitting boot-cut. If your waist is smaller than your hips, wear low-rise jeans (that hit at the widest part of your hips) with a fitted shirt.

If you have a thicker waistline, try wearing high-waisted jeans. The top of the pants should fit around the slimmest part of your waist, making it look small and your butt appear bigger.

Look at pocket placement. Small, high back pockets will make your butt appear larger. Additionally, pockets with embellishments such as sequins, stitching, or colored thread can add more interest and “direct traffic” (or draw the eye) to your rear. Avoid jeans with big pockets or no pockets at all.

Avoid dark wash jeans, which will make your legs and rear look smaller (especially if you’re wearing a light-colored top). Instead, try white, pastel, or light blue jeans.

Wear high heels. Heels change the natural curve of your spine, causing both your butt and your boobs to protrude more.

Avoid wearing heels for longer than two or three hours at a time. This will reduce the strain on your body.

For an extra-lifted rear end, ditch the kitten heels and go for stilettos.


Exercises For Building Stronger Glutes

  • Glute Bridges/Hip Thrusts. First, you have the glute bridge, sometimes referred to as the hip thrust. This exercise is excellent for isolating the glutes as best as possible while helping you gain explosive power.

To do this, place your upper body across a flat bench and then position yourself, so you are sitting on the floor a barbell across your hips. Now squeeze the glutes and raise the bar up as high as you can go. Pause there and then lower down to complete the rep.

  • The Glute-Ham Raise. Next up you have the glute-ham raise. This movement is perfect for getting a good pump in the glutes, which can then bring about an increase in muscle size. To perform it, you will want to position yourself so you are face down on an incline bench with your hips at the top of the bench and your legs tangling down behind it. Note you will be in a reverse position of how you would usually sit on the bench.

From there, squeeze your glutes and lift your legs up and towards the ceiling. Hold at the very top and pause before lowering down. Repeat until the desired number of reps are completed.

If you are fortunate, you may be able to find a gym that has a glute-ham raise machine and use that instead. This would allow you to add weight, making the entire exercise more challenging.

  • Sumo Squat. Finally, the sumo squat is the last exercise to consider adding to your glute-building routine. To do this one, position yourself as you would if you were doing a standard sumo squat with a bar across your back.

Bend down and go as low as you can, thinking of pressing through the glutes as you do. Lower yourself down, pause and then press up to complete the rep. As a bonus, this one is also ideal for working the quads and hamstrings as well.


Manifesting Our Potential

I belong to a local gym and every January it is packed with people who don’t normally work out. They come because they want to improve their lives, but they quit when they see how hard it is to implement this change over time. They haven’t yet realized that, in order to add positive change into their lives, they will have to be willing to give up some other activity that is taking up the space the new activity will occupy.

To keep a New Year’s resolution we must assess our priorities and shift them so that the new behavior is supported long enough for the healthier pattern to emerge. For instance, if you want to start meditating every morning you might first look at what time you get up and then at how much free time you have to meditate. If you see that you are already rushing to get out the door and get to work on time, then a change needs to happen in your sleep pattern. The alarm can be set 30 minutes earlier so that you can have a quiet time to sit and practice. As with dieting, the rewards of meditation may not be apparent in the beginning, but with diligent daily practice, they will gradually emerge over time.

Don’t be discouraged! As the new healthy habits are being formed, you can remind yourself that you are practicing these new behaviors a day at a time rather than for a lifetime. Shifting your perspective this way can make the change less daunting and more manageable. If you have difficulty with getting to the gym one day, you can always start over the next day. All too often people just give up when they feel that they have failed in keeping their promise to themselves. They lose all hope. Instead of this ‘all or nothing’ attitude toward making positive changes, a loving compassionate approach can be taken, and the slight set back can be accepted, and in turn, a renewed sense of optimism can be found.

I believe we are here to manifest our divine potential, and that this lifetime goal is process oriented rather than product oriented. I invite you to be gentle with yourself, while at the same time challenging yourself to reach a new level or height in some area of your life. If you want to be a writer, start with 300 words a day. Break down those large goals (like writing a book) into a more manageable size so that you won’t feel overwhelmed.

Over time, practicing these daily positive changes results in living a more affirming and fulfilling life. In this way, you can manifest your potential merely by rearranging your priorities, and by practicing them a day at a time the changes will become manageable steps towards the new and improved you!


About Tai Chi

We all know the importance of exercise to keep us healthy but once your muscles and joints start to ache it’s hard to get into doing the exercises that may have prevented this so you must do something. Walking is a good exercise but often a lot of the areas that need to be stretched are not and depending on your stature some of the areas around the organs do not get the same kind of workout. Exercise will also keep your stress levels down and improve every area of your health.

Tai Chi has been practiced in China by people of all ages for many years. It was developed by Chinese monks thousands of years ago and in keeping with the quiet, meditative tradition, it is done very slowly. It is low-impact, promotes strength and flexibility and improves balance. Tai Chi relies on proper breathing and slow movements and is often called ‘moving meditation’.

Tai Chi has been proven to help you have a better night’s sleep and also to fall asleep faster which leads to you feeling more rested in the morning when you awaken. This makes it is ideal for older people as sleep may become a problem or even if you are stressed and can’t sleep. Often lack of sleep goes untreated and people wonder why they feel so bad. Tai chi helps you handle stress which is what possibly could keep you up at night without you even being aware that is the issue.

There are six levels of Tai Chi. The first is for beginners. This teaches the basic tools for working with Chi energy. The second level mostly focuses on Chi awareness and the main goal of this level is to achieve an awareness of the balance of internal and external chi. At level 3 the student will learn the more martial-art type aspects of Tai Chi. This level focuses on using the mind to control chi and synthesize your body movements with your mind. A student at the fourth level is considered a disciple worthy of receiving this knowledge by the master of a particular Tai Chi tradition so the teaching progresses until finally that person becomes a Tai Chi master in a state of perfect balance and has complete mastery of body and mind.

Tai Chi can help you be more co-ordinated, balanced, take care of your joints and flexibility without speeding up your heart beat too much so it is good if you have illnesses which could prevent you from doing more active exercises. While you are doing these exercises your internal system is getting a gentle massage and your energy centres are being opened and cleansed making a good basis for healing on other levels such as psychologically, emotionally, mentally and physically.