Determining Realistic Fitness Goals

Fitness Goals

Whether you want to build muscles or lose weight, it is essential to plan your workout to fit your fitness goals. It is common to most people to decrease their enthusiasm as their fitness goals get further. The best way not to give up your exercise along the way is to set realistic fitness goals and that you have a detailed plan to attain them.

Common Fitness Goals

Always failing your goals may mean either you set unrealistic goals or you are not equipped with enough knowledge to achieve them. You should know what you want and the right approaches or techniques to get desired results.

fitness goalsLosing fat is probably the most popular goal nowadays and to be successful you need to burn more calories than you consume. Burning extra 500 calories each day will mean losing around a pound a week.

While lose weight is popular in search engines, there are also many people who have difficulty keeping the weight on. If this is your case, you might be looking to build muscle that is also difficult just like losing weight. Careful attention to diet is also needed in building muscles. You should eat more calories than you are burning and lift heavy weights. By simply lifting weights, you can surely gain muscles but if you want to put some size, it requires extra work, calories and commitment.

The simplest fitness goal is maybe to become just healthy. Even now you can start being healthy by drinking some water, eat fruits and vegetables, take a walk and many more things you could do.…

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Lifetime Fitness |How to Lose Weight Without Eating Less

Have you asked yourself if you can lose weight without eating less? Actually, the answer of your question is yes. Several studies revealed that people tend to eat similar volume of food everyday. Now, the technique in order not to sacrifice eating (volume-wise) is to eat fewer calories food but more volume. This diet method is called volumetrics which was developed by Dr. Barbara Rolls of Pennsylvania State University. She is the author of various books including the upcoming “The Ultimate Volumetrics Diet” which will be available starting April 2012.

Volumetrics is all about understanding calorie density in your diet. Less calorie foods are those with higher water content. Now, you can use these foods as swaps to high calorie ones. To make it clearer to you, Lifetime Fitness provides an easy list of swaps you can start today.

*Replace meat for beans or mushrooms at least once a week. Several studies say that when people swap animal protein to mushrooms or beans, they consume 42 percent fewer calories.

*Switch to real fruit from fruit jelly. Real fruits provide more flavor than fruit jelly as well as fewer calories per bite with more fiber content.

*Go for lightly salted edamame in exchange of pretzels. Edamame provides less than half of calories of what pretzels potentially give to the body.

*Replace potato chips for popcorn. Volumetrics also work visually. Since we see foods first before eating them, seeing a bigger portion tends to be more satisfying even if it has the same number of calories. A serving of popcorn is equal to three cups when popped.

*Choose whole-wheat pasta with steamed vegetables in a marinara sauce over plain pasta in a creamy sauce. This enables you to eat more of the pasta and have more nutrition with fewer calories.

*Select whole orange over orange juice. Juice is a good source of water needed in the body but it is also a source of calories with less to zero fiber. If you do the swap, you will fell much fuller on half the calories.

*Go for a bowl of broth-based soup as appetizer. Studies have shown that people who begin their dinner with a bowl of broth-based soup take 100 fewer calories than normal appetizer.

These are the important and basic swaps you can do to your lifetime fitness routines. Now, you do not need to eat less anymore, all you need to do is to swap foods high in calories to more nutritious and less calories foods. (c) 2012…

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Lifetime Fitness Presents Weight Loss Diet Myths

According to the estimate released by Center for Disease Control and Prevention, 35.7% of adult Americans are obese as the American obesity epidemic is likely to continue. The estimate may be the evidence that not all weight loss programs are true.

Some are getting confused because of misleading claims and false information which eventually bring discouragement making them to give up on their weight loss objectives. With the many conflicting ideas about weight loss available both online and in traditional sources such as magazines and books, Lifetime Fitness separated truths and myths on weight loss.

Weight Loss Diet Myths
1. Starvation diets can lead to quick weight loss.
Metabolism can be damaged with very-low calorie diets which make them unhealthy. The body gets into hibernation mode when a person consumes too few calories. Hibernation mode would allow the body to store body fat than burn it. Starvation diets may only good if combined with either injections or hCG.

2. Weight loss diet and exercise are the only way to lose weight.
It is always recommended to eat healthy foods coupled with exercise to lose weight but weight loss products such as diet pills can contribute to weight loss on their own. A person can lose weight without diet or exercise by just taking fat burner, carb-blocker or metabolism booster.

3. Taking around 2,000 calories per day is required to lose weight.
The right interpretation on this is that everyone has unique daily calorie requirement. Daily calorie intake is dependent on several factors including age, weight, gender, height and activity level.

4. Salad is always a good meal choice.
Salad often contains high calorie dressing, cheese, dried fruit and croutons. These things can add up 1,000 calories or even more. If you are taking this kind of salad, you may end up taking more calories than a cheeseburger.

5. Vegetarian diet automatically helps weight loss.
Vegetarian diets do not automatically help promote weight loss. These diets are usually high in sugar, carbohydrates and calories. (c) 2012…

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Lifetime Fitness: Muscle Building Tips

You can’t build muscles in your body easily and it should be in process. This requires regular workouts and the right foods. Fats and muscles always go against each other. You can’t have muscles if you have lot of body fats. Fortunately, there are foods that can help you boost your muscle building and at the same time can help shred those extra body fats. Here is a list of some of those foods that should be part of your lifetime fitness.

Chicken Breast. Chicken breast has a lot of protein and very low in fats. Additionally, chicken is often cheap, easy to store and can be cooked in many different ways. You can get 25 grams of protein from a chicken breast and only 130 calories. Just don’t eat the skin of the chicken breast because it is very high in cholesterol.

Whole Eggs. Most people say that the yolk should not be eaten because of cholesterol content. However, the yolk contains the most nutrients and half of the protein. Each egg contains around 7 grams of protein not to mention that is easy to cook and is very cheap.

Red Meat. For people who want extra weight with muscles, red meat is the ideal option. Red meat is very rich in creatine as well as proteins, iron, zinc, vitamin B12, fatty acids and omega-3. However, avoid eating too much red meat since it is also high in cholesterol.

Peanut Butter. This can give you fibers, proteins, vitamins, minerals. This is ideal if you want extra mass at the same time boost your muscles. You may go for a peanut butter sandwich coupled with yogurt in a morning meal.

Milk. If your system is lactose tolerant, milk is a very good natural supplement. This is effective in giving you energy on your workouts. Choose skimmed milk if you do not want to add calories to your body. Milk has biological value of 95 and it is rich in calcium and proteins.

Quinoa and Oats. Quinoa is gluten-free and is very high in protein and fiber while oats are essential in lowering cholesterol level in the body and are very high in soluble fiber. These two can be paired up with meat for healthy eating after working out.

Fruits and Vegetables. Concentrating only to protein is not advisable. You need also to have carbohydrates, minerals and roughage. These can be found in fruits and vegetables. They are essential in a balance diet.

Salmon. It can give you 20 grams of protein for every 100 grams serving. It is also rich in omega-3 fatty acids. Choose the wild salmon over raised one.

Cottage Cheese. It is high in whey protein and casein which are essential in muscle building. To add taste, you may mix it with fruits or yogurt.

Tuna. It helps building new muscle tissues because it is high in amino and fatty acids. You may pair it with whole grain bread to make a tuna sandwich. (c) 2012…

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Lifetime Fitness: Eating the Right Foods

Many people suffering from obesity are looking for the right lifetime fitness method to feel better in everyday living.

Most obese individuals want to lose fat faster and they do many things or methods in a day but this is not a good lifetime fitness routine. If you are obese, all you have to do is to take a couple of procedures one at time until goal to shred pounds can be achieved. Below are some tips to lose weight by choosing the right food.

Opt to fresh fruits over processed fruits. Fresh fruits do not have artificial sweeteners that nearly always present in canned or processed fruits. Additionally, fresh fruits have much fiber than processed ones.

Eat a lot of foods that are rich in fiber. Body naturally needs a lot of fiber, so always ensure to include fruits and vegetables in your lifetime fitness program.

Consume many vegetables. Veggies are very helpful in losing weight fast, particularly the leafy green vegetables. It is also suggested to consume vegetable salad as part of your daily diet.

Choose what to eat intelligently. Do not eat something because you feel like eating them. Examine thoroughly whether your body really needs them or could only destroy your health.

Keep track on what you take. Keep track on every food you consume. Remember that sometimes you consume garnishes that could be more than the food itself. So, please be mindful on those extras.

Take sweets in moderation. Control your cravings in sweets as they are generally mean calories. Every time you consume sweets, these would go somewhere in your body which could add to your body fats.

Have your meal regularly. Always make sure to follow your meal routine such as having a fixed times of the day to take your meals. Remember that delaying your scheduled meal could greatly affect your eating pattern. If you delay your meal by 2 hours, you either loss your appetite or you can get famished feeling resulting to consuming more foods by the time you takes your meal.

Don’t eat every time you see food. Many individuals tend to eat every time they see food while their stomach is still full. Never do this kind of practice even if you are in a party. Understand that your whole month of diet could be ruined in a single day by eating too much in a party or in any day at any place.

Quit taking junk food as snacks between meals. Junk foods generally have fewer nutrients but contain large amount of fats and calories.

Consume vegetables as your snack. In between meals, you may get hungry and you can’t really help but to take a snack. You can never go wrong with vegetables such as carrots which are excellent way to address those hungry pangs, not to mention that they are good for your eyes.…

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