fitness goals

Beginner’s guide: How to get fit for lifetime

Every one of us dreamed to have a stunning figure; good curves for women and well-built muscles for men. However, there are many websites promising you to get fit within weeks or a month in just minimal efforts but you haven’t seen any changes. You wake up every morning and look yourself on the mirror, but then nothing happened and you desperately want to get into shape. It’s time for you to understand how really things work. First thing is first, you need to adhere to these three spices as part of your training to getting lifetime fitness.

Nerd Fitness titled these three spices as the TriForce of Winning:

  • Education: You need to fully understand the science of fat burning and building perfect, healthy, and strong muscles. Once you have fully understood it, it’s time for you to know HOW to do it.
  • Inspiration: You need to set up your inspiration for you to achieve your goal in life, to become sexy or fit. If you want to become sexy so that your partner in life won’t look for another woman, then use it as your motivation! Inspiration is the most vital element at pursuing your dream to have a healthy and fit body. It acts as your fuel for you to keep going. Without it, you would not succeed.
  •  Support: Let others help you throughout your journey at pursuing your dream. You couldn’t do it alone; you need someone to assist you throughout your workouts to avoid injuries. In short, you need someone to keep you going.

Once you have successfully combined these three spices throughout your training, then you wouldn’t believe what you will get. The next tips will help you do what are needed for you to achieve what you dreamt for.


1. Adhere your New Year’s Resolutions’ list
If you have listed all your New Year’s Resolutions, then don’t just leave them on the paper. Achieve your goals by doing them. Don’t just sit there watching your favorite movie while eating your favorite Big Mac. Change your habit! Do what you need to do; reluctance is not welcome in this training. Don’t just think of your goals, but do what are needed for you to achieve your goals.

Now, How to set your goals…

• Make sure that your goals are super SPECIFIC. List them and write what are needed for you to achieve them.
• Append new habits, write them on a calendar, or set an alarm so that you won’t forget them. And the most important thing, DO IT EVEY DAY!
• You must understand that things don’t instantly change. You need to be patient when doing this. This is not what those fanzy website telling us things to do to lose weight within 5 days, weeks or worse, instantly. Do not expect overnight results, flat abdomen on tomorrow, and other promises. You need to fully understand that there are processes need to be followed to successfully achieve your dreamed body.

lifetime fitness2. Know your WEAKNESS
If you failed on your previous training or haven’t seen any changes, then you should ask yourself “Why?” “Where did you go wrong?” Maybe you got bored on some training you did or you got sick few days after your program. It is always crucial to consult your physician for proper cardiovascular excises, what are the do’s and dont’s, before doing so. Once you have indicated all your weaknesses, avoid them, and always do alterations. Frequent injuries or sickness during your training may diminish the possibility of acquiring healthy and fit body.

3. Change your Diet to healthy one
Many people commonly neglected the importance of diet. Many men eat a lot of carbohydrates believing that it could help them achieve well-built muscles when in fact it’s not! Carbohydrates are a simple form of Sugar and give us energy; you keep on feeding your muscles with energy when it needs protein. However, forgetting the importance of protein and others may lead muscles to slowly weaken for years. Carbohydrates gives us energy to do work, protein are made up of amino acids to rehydrate are exhausted muscles. Proper formula of nutrients’ intake base on your daily activities should be done within the training or even after to acquire lifetime fitness. Believe me, 80% of your success comes from proper diet and not just exercise.

Well, when talking about food, we just can’t resist about it. But thinking of the things you want, they are just probably more significant than eating a lot of your favorite fatty sandwich. For you to successfully let go of your worship, then you should forget your favorite foods! Always think what you get on a food and NOT WHAT IT TASTES.

4. Do activities that make you Happy
If you want to run for sometimes, then do it frequently. Play Basket Ball? Soccer or Ultimate Frisbee? Lift weights or even yoga for girls? Then your workouts won’t suck at all! Burning calories most of the time will help you get a healthy and fit body. You need to burn calories more than you eat calories. If your favorite sport is chess, never mind about that, throw up the towel! And look for anything that makes your whole body work! Always remember that humans are created genetically active. Therefore, if you haven’t met the perfect activity for you, then seek …

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Lifetime Fitness: Lose Weight and Keep it Off for the Rest of Your Life

You have been trying to lose weight for several months or maybe even years. You successfully meet the goal but sooner than later, you can’t wear those jeans again. Why it is difficult to lose weight? The following are things you need to handle to lose weight and keep it off for good.

The Answer is Not Diets

It is true that many people lose weight because of reducing carbohydrates consumption or going on a liquid diet but these methods cannot last forever. These diets are not nutritious and when you go back to your old ways of eating, the weight usually comes back.

Lifestyle Change is the Answer

Lifestyle change is all about knowing a healthy diet that can be maintained for the rest of your life. It is already proven in many studies that consuming fruits and vegetables, lean proteins, and whole grains are able to work. You may cheat once in a while to diminish cravings but indulgences should be in moderation. It may take some time to completely stay away from cheeseburgers, cookies, and soda but eventually you will just wonder how you ever used to down those unhealthy foods and drinks.…

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Fitness Tips: Running for Beginners

You want to run as part of your lifetime fitness? Some rules should be observed whatever your fitness level. It is important to warm-up before every session, drink water before and after running, go slowly in terms of effort level, and do not forget cool down at the end.

lifetime fitnessIf you are truly a couch potato, your first fitness goal is to run for 30 minutes without stopping. It is normal that you can’t make your goal for the first time but eventually you can. Your body needs to adapt first to your new hobby.

It is vital to go one step at a time by increasing gradually the intensity to stay motivated. The technique is to alternate running and walking phases during every session.

For beginners, start the session with a walk for five minutes and run for about a minute wherein you can still hold a conversation (this is called endurance phase) and then walk for two minutes. Repeat the sequence for many times until you get a combination that you prefer. At the end of every workout, have a 5-minute walk to allow your body to get back to its normal state.

To quickly achieve your fitness goal, have a two 30-minute sessions each week. Just do your run-walk interval and then as you get comfortable with it, you can start running longer with less walking.

After a few weeks, the walking part of your workout should drop drastically. You will need one to two months using run-walk approach, depending on your fitness level and abilities, before you can run for 30 minutes without stopping.

Lifetime Fitness


Weight Loss Fitness Goal: Study Finds that Boomer Women Can Dine Out and Still Lose Weight

Women tend to avoid their favorite restaurants when they go for a diet in order for them to avoid temptations of desserts, booze and bread. But are women on a diet doomed to stay in their kitchens eating vegetable salad alone while everyone else is going out to eat?

lose weightWell, a new study is favorable to all women who are trying to lose weight in their 50s and early 60s. The study says that boomer women could eat out and still succeed their weight loss effort at the long-term.

Bethany Barone Gibbs, lead researcher from the University of Pittsburgh, says that they found out eating at restaurants did not predict long-term change of weight.

The study examined weight loss predictors at six months, and again at four years after dieting started. In early part of dieting, eating at home appeared to be the most effective. However, as years passed by, successful women at weight loss looked like they bring healthier eating habits to the restaurant. They were eating out 2 to 3 times a week.

So, what it takes to become successful dieters. Right from the start, it is important to cut your meat and cheese consumption. It is equally important to eat fewer desserts and sugar-sweetened drinks like sweetened tea or soda.

But the most powerful predictors were the two things that women added to their diet. Barone Gibbs says that the strongest effect was for vegetables and fruits. The study reveals that the women who added in everyday servings for vegetables and fruits did best.

So, probably the successful dieters adopted the slowdown and savor approach for them to keep down portions and manage all those temptations in restaurants.…


Be Confident, Build Muscles


There are plenty of physical health and overall look advantages to building muscles. Engaging in it can enhance your general appearance, power and conditioning for the long term. It can be fun as well! Go through the next several paragraphs for a good evaluation of all gains a solid bodybuilding routine has to provide.

One should come before each weight lifting workout with at least 10 minutes of stretching and warm up. This will help prevent injuries throughout your workout. Stretching on a regular basis will avoid injury in the long run.

musclesConcentrate on essential exercises such as the squat, bench press, and deadlift. These exercises are largely regarded as the foundation of an appropriate muscle building workout. They are proven to be exercises that boost mass, develop power, and strengthen general health. In any kind of routine you set up, maintain these 3 exercises as the foundation.

Never fail to stretch before working out. Stretching out is needed to warm your muscle groups and avoid injuries, and stretching out right after your workout will calm down your muscle groups and help them recuperate. Weekly massages can also be helpful for making you to unwind and promote muscle recovery, which is part of developing formidable muscles.

Keep a training diary. This is essential for monitoring progress throughout your workouts. An excellent method is to maintain a fitness record. Ensure you log each exercise as you finish it. This will provide you the means to keep track of your growth and will keep you inspired.

If you are going through comprehensive cardio workouts, such as marathon training, it is not smart to also do muscle building routines. Cardiovascular exercises is useful to keep in shape, but a lot of them can slow down your attempts to develop muscle mass. Once you do build up your muscles you need to ensure your initiatives are concentrated on strength-training routines.

Begin applying these ideas on a regular basis when you work out. Building muscle can make your body look good and help boost your self-esteem. Remain fully committed to your program, and you will quickly see and sense the good results.


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Fitness Tips: Rep Ranges That Trainers Will Recommend For Various Fitness Goals

Have you wondered if you can build more muscle by taking more weight and decreasing the repetition?

This is a very common question.

fitness tipsThe following are repetition ranges usually recommended by trainers for different fitness goals:

• One to six (low reps): Enhance strength
• Seven to twelve (medium reps): Develop size and strength
• Twelve to fifteen (high reps): Builds endurance

If you are aiming to develop muscle size, 10 reps is a suggested target for you. Twelve or fourteen reps (12 or 14) is good for developing endurance more than size.

Muscles only grow when you put force on them, meaning you need to overload your muscles with more resistance. In other words, heavier dumbbells and heavier weight plates are needed.

Adding resistance means harder to maintain same rep than before, but this is just fine. Keep pushing until you get the suggested rep.…

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