Exercise is an important part of a person’s lifestyle in the world today. There are many health benefits that are gained by keeping fit. In order to keep fit, people try many different methods. The health and fitness industry is a big money maker for many companies. And there is no end to the way that these companies try to get you to spend your money. But what can a person who doesn’t have the money supposed to do? They have to exercise just as much as the person who can afford all the tools and gadgets they need.
Joining a gym is expensive. Home exercise equipment is also costly. When you try to save money on these types of things by buying a cheaper product, you often find you get what you pay for. But a person does not need to go to a gym, or buy the newest diet book that tells you hot to lose weight fast. Exercising and dieting can be done in the home without paying a lot of money to do so. Like anything else where saving money is involved it takes a little planning, a little research, and a big commitment to stay with the program you choose for yourself. That is the hardest part of staying fit. It is not something that you can do every now and then. It is a lifestyle that a person must decide that they want to live. Gyms love the members who pay for a club membership but then rarely use it. The club makes the money without having to provide any services. Bookshelves in peoples homes are full of all the diet books that have been bought, and if you ever go to a garage sale, your sure to see a six pack ab exercise video.
To start a program at home, take the time to do a liitle research. The internet has many web sites that help people lose weight and exercise. These sites offer diet tips and tools that help you track what you eat. One site that is very good is the Biggest Loser Forum. This site offers a place for people to discuss their different issues that have arisen during their weight loss journey. It also has discussion groups about diet, and weight losss programs. A person can ask questions on the forums, and can also see stories of people who are on a similar path. The forum can provide the support that a person needs when they are training alone at home. It means that a person is never alone.
When you are working out at home, you don’t have to spend a lot of money. Although you can go and buy a lot of equipment, it is not necessary. Situps don’t require any equipment. A person can take walks around the block and not only get exercise, but maybe even meet some neighbors that they didin’t know before. If you want to do weight training, fill up water bottles with water and you have hand weights. If heavier weights are needed fill up used coffee cans with sand or rocks to make your own dumbbells. The amount of equipment you can create is only limited by your imagination.
The one thing money cannot buy anywhere when trying to get fit, is motivation. That has to come from within, and no matter how much you spend, if you don’t want to commit to your health, then you won’t succeed.
Doctors have been telling us for years that being overweight is not healthy. It is well documented that obesity is a major problem in the United States today. There is not one reason for obesity that fits everyone. For every person who is overweight there is a story behind the extra weight. Because of this there is not one solution that solves the problem for everyone. What is needed is to understand the consequences of being overweight. Those problems are often shared by many.
If we understand that there are many reasons for people to be overweight, than we have to learn to tackle the problems of each individual. Any person who comes to the decision that they are obese must also decide that it is time to change their life. That person must find the motivation to make the changes that are needed to live a healthier lifestyle. It is not a decision that can be made quilkly. You cannot suddenly lose weight fast and expect to keep it off if you don’t make some commitment to a better lifestyle. If you don’t find a good reason to lose the weight than you will have less chance of being successful over the course of time.
There are many reasons to chose to lose the weight. If you drop some pounds, your body will be less at risk for breakdowns. People who have knee and back problems often see them lessen or disappear with the loss of weight. Conditions such as diabetes , heart trouble, high blood pressure can all be significantly reduced by losing weight. Once the weight is gone, people find it easier to move around. Clothes seem to fit better, and furniture does not get broken as often. Other reasons are for a better mental health. By losing weight people will feel better about how they look. When you feel better about how you look, you are able to enjoy life more. Life seems better when you are happy. One final motivation to lose weight is for your family. For those people who have kids, losing the weight makes it easier to keep up with them. It is also good to set an example that the kids can follow so they can be healthy too. If you don’t have kids but want them, losing the weight can help in this process also. It is easier to get pregnant and have a child without the extra weight. Whether you have kids or not family will appreciate the fact that a person is living a healthier life and might be around longer than if they hadn’t lost the weight.
It doesn’t matter how you lose the weight. You can join a gym, buy a six pack ab exercises video, workout at home, or hire a professional trainer. The important step is to do something. Once you find the initial motivation to lose weight, you have to find a way to stay motivated. You can find discussion groups like the Biggest Loser Forum on the internet, where you can talk with people who are in similar situations. Use the motivation of others to keep yourself headed in the right direction. Even though reason you decide to lose weight is specific to you, there are others out there who can give the support that you need.
So, for whatever reason you can think of, get up off the sofa. It is time to start living a healthier and longer life. The only person who can make that happen is you. Today is the time to make that decision.
While I watched the show the Biggest Loser the other night, I heard one of the trainers say that if you are stressed, it can cause you to gain weight. The stress you feel can cause many things. Most of these things are not healthy for your body. Stress can cause you to retain water which means it is harder to lose weight even if you are dieting and exercise. Stress can also effect your metabolism causing it to slow down. That means it is harder to burn off the calories that you take in. Stress can make you feel more tired thus making it harder to get out and get exercise. Some people use the term emotional eating. That means because of some stress that they are feeling they feel the need to eat to relieve the stress. And it is well documented that stress can cause major health issues such as heart problems.
The television bombards us everyday with the newest weight-loss product, or exercise machine. If you are watching television late at night it is hard to miss the next great machine that will help you do the perfect six-pack ab exercises. For only $19.95 you are guaranteed the perfect body in just thirty days. We buy these products with our hard earned money and eagerly await their arrival. We feel stress waiting for the package to get there so we can start our way to the perfect body. When it arrives, we try to use it with the best intentions, but in the end we lose interest and the product fails. More stress is added because we wasted the money, and are reminded of our failure each time we look in the mirror and say we need to lose weight.
If it is not an infomercial that is selling some machine that gets us, it is the diet book that promises us the secret to how to lose weight fast that catches our eyes. Again we have good intentions and work very hard to get the needed food that the book suggests. We feel the stress of running around to several specialty shops to find the right food, carefully reading labels to make sure we know what we are eating. Starting a diet is hard work and hard work is stressful. Despite our efforts to stay on a diet, some holiday or special event arrives and even though we want to follow the plan the lure of something else is too strong. We give into our wants, despite all the stress the decision causes. After we enjoy the night out, the stress mounts even further because of the guilt that is felt.
Stress is a dieters; enemy, and stress is all around us. In order to successfully diet a person has to realize that they can not eliminate all of the stress in their life, but they can control the stress. Each person must accomplish it differently. Some people join a club to offer them support and help shoulder the stress. Others find that support by joining a chat group such as the ones that can be found on The Biggest Loser Forum. Still others find stress relief through meditation. It is not important how a person controls their stress. It is important for a person to do this. Not just because a person is dieting, but because relieving stress is a vital part of a long and healthy life.
There are many people who say that a great way to jump start a diet and to lose weight fast is to rid your bodies of impurities. There are many different ways that people say you should detox your body. People say you can use diet, pills, or herbs just to name a few of the methods that are available. There are also other methods that are available on the internet and at your local health store. They suggest cleansing your body of harmful toxins in order to jump start your weight loss program.
The various products say that if you use their product for some period of time, usually seven to twenty-one days, you will lose a lot of weight quickly and that the program will make your metabolism burn fat faster. They claim that the toxins in your body can slow down your metabolism and cause weight gain, Their products will cleanse your body, reduce bloating, increase your metabolism and curb your appetite among other claims. They say their products are safe to use and can be part of a total weight reduction plan.
Besides the pills, people have came up with diets that they claim will rid your body of toxins. The idea behind a detox diet is to assist the lymph, kidneys, and liver with the detox process, by eating certain foods or in some cases eating nothing at all. Some of the diets are extremely restrictive. One diet claims that if you drink nothing but grapefruit juice for 3 days, you will jumpstart your diet and lose a bunch of pounds quickly.
The problem with using detox as a way to lose weight, is that you lose more of the weight because of the smaller amount of calories that you take in when you are on one of these programs. It is not the pills, herbs, or special food that is causing the weight loss, it is the lack of food intake. It is not necessarily a bad thing to get rid of the toxins that are in our bodies from time to time. But it does not replace the idea of eating correctly and getting exercise every day. You are better off in the long run doing some six pack ab exercises everyday and forgoing the trips to fast food restaurants when you want to lose weight.
Detox can also lead to weight gain and other health problems. By using this method you can actually slow down your metabolism so that when you start to eat again, you actually gfain weight back faster. Some diets that limit your fluid intake can lead to problems with dehydration. The restrictive nature of the diets and the use aof chemicals and herbs can upset the balance of electrolytes in your body. The diets can also result in overeating because of the hunger that they cause.
So what is a person to do when they want to lose weight. The best way is the old fashioned way. Eat a sensible diet and exercise every day. When you fill up your plate at meals use a smaller plate and take smaller portions. Plan the time to exercise and don’t procrastinate. Make it an important event every day in your life. There is a world of help on the internet in chat rooms such as the Biggest Loser Forum, It is not the sexiest approach, or an approach that will make someone a million dollars hawking their product on an infomercial, but it works. By changing your eating and exercising habits, you can enjoy a weight loss that will stick. Detox diets might work for some and can provide results when they are first used, but people often gain all the weight back and more. Stick whith a=what has been proven to work through the years and be happy with yourself and your body.
Forget about the old ways to lose weight. There is no need to go to expensive gyms, hire personal trainers or purchase a new six pack ab exercise video. All you have to do is go to the toy department of any store and buy a Wii game system. Invest in one of the multitude of fitness games and you are on your way.
The game system is no longer for use by youngsters only. It is not only for seeing who can shoot the most aliens or who can drive a race car around the track the fastest. Now they are offering games that allow you to get a workout and to have fun while you are at it. While they can’t promise that you will learn how to lose weight fast, they can be part of a complete diet and exercise program.
Because of the way the Wii system is designed, it allows you to be up and moving while playing. It is not like game systems of old that you just sat on the coach with a contoller and exercised your fingers. The fitness games teach you how to do many different exercises and help set up an exercicise plan for you. They allow you to monitor your weight and body mass while keeping track of how you are moving towards your goal. They also keep track of how much time you spend on your exercises and offer tips to help you reach your goal. All this is made possible because the game system is interactive with its user.
There are many different games to choose from. They differ in the type of exercises that are available. They include cardio and weight exercises, sport exercises, and dance and cheer exercises. Because of the wide variety it is important to pick a game that fits the person who will be using it. As with any exercise program, it won’t work unless you use it. One of the games that is available is The Biggest Loser. It offers calesthentics, fitness program and challenge events. The challenge events can make exercising fun. Use this game in connection with discussion groups like the Biggest Loser Forum, and success might not be far behind.
The fact that it is fun can help make the Wii system more successful for some people. Playing a game can be fun. Because it is a video game, it is easy to get the whole family involved. When a whole family shows support for the idea of losing the excess weight and belly fat that they are carrying around, they are more likely to achieve the goals they want to reach. The exercises can be done in the family room instead of a corner in a dark room in the back of the house. The Wii games are not teaching us any new and startling exercise and diet routines that will cause people to suddenly become fit and healthy. There is still no shortcut that will lead to results that are desired except for hard work. But by putting the routines into a video game format the whole family can take part in, people are enjoying what is often seen as a chore. If it is no longer a chore than people are more likely to make a commitment that they can and want to keep.
Losing weight is not about miracle pills or fad diets. It is about making a decision to change a lifestyle and live a healthier life. Using a game system makes it more fun and thus easier to accomplish the gaols that a person sets for themselves.
This is going to be a set of exercises that you can use on off days to boost your body’s recovery without getting intense. Doing this will reinforce your metabolic rate so your calorie consumption will stay elevated sounds interfering with your normal routine. Begin with basic squats using only your body for weight. Get each hand ahead of you and get each foot spread slightly further than the hips.
As you squat keep your posterior straight in your torso outward. Once you get low power back to start in continue to repeat.
Now you need to do some rolling exercises according to what you think you need. Get an exercise sphere and start doing W-Y-L-I-T exercises.
For W, keep your elbows and the arm straight out.
Next do the Y with thumbs upward and the muscles between each blade will do the work. The el rotates on the outside.
The “I” requires your arms out front and extended up.
The “T” is done with shoulder blades close in doing small movements. Now get on the floor for hip extensions with the stability ball and then do planks on the sides.
Make certain you brace your abdominals and keep your body straight.
After planks on the sides, do the normal planks.
You’ll be feeling your abdominals here because you just worked them on the sides. Extend your hips next, one at a time.
Holding a foot in above the ground, get your thighs bridged and lower them back down. Stretch each calve muscle for about 30 seconds per side per rep. If you do some rolls at the same time, you’ll find that you can get relief from that stiff feeling and soreness.
Once your calves are stretched, do some climbers with the exercise ball. Hands are on top of the sphere and your body is aligned. Alternate sides as you bring the knee under your chest and return it.
The following is a three week guide to Losing fat. To keep this plan simple, we’ll just suppose that it starts on Monday, but you can use any day you want. Do everything for each day and you’re going to discover that you are building a good foundation for a better lifestyle. Day number one: Seek out someone who will support you as you pursue your objectives.
Make sure you exercise without over doing it, emphasizing correct form. Every week you’ll schedule a workout three times, resting on your off day.
Day number two: Stop drinking everything except water and green tea. You’ll begin to use an online food program like fit day.com to track what you eat for the following seven days.
Day number three: While you are exercising create a picture in your mind of yourself achieving your goal.
Also, focus on positive thoughts. Date number four: Change your eating style to five mini meals every day instead of a few large meals.
This will boost your energy and keep you from overeating.
Day number five: Throw out all the junk food you have in the house. Prepare a list of healthy foods so you can shop. Day number six: Report your accountability partner and go over how the week has gone.
Day number seven: get ready for your next week. Do your shopping, prepare your meals, watch your fruits and solidify your mind concerning what you’re going to eat.
Day number eight: Go ahead and pay to have a trainer work with you for a day and enlist that person as a member of your support group.
Day number nine: Select a fruit you have never eaten before and choose a veggie you have never eaten before. Day number ten: Remove all trans fats from your menu.
Day number eleven: Check on how much water you are taking in and make sure it’s enough. Day twelve: Go over your nutrition from the day that you have collected.
To be continued
For those who want to get muscled up, I have a great combo workout that uses kettlebells, body weight, and regular building exercises to get started. First, I have a super-set that features dead lifts and single hand presses followed by a sequence with kettle bells.
Super complex number one
Get yourself in front the bar for the dead lifts keep your feet about hip width. Grasp the barbell overhand while keeping your head up. Setback and stand in and upright position. Lower yourself downward and pause for a second. Complete eight repetitions.
The shoulder pressing requires you to hold the dumbbell with your palm facing your head at shoulder height. Power the bell up and then lower it 8 times on each side.
Super complex number two
This can be called a KB 555, meaning a total of 555 reps in this sequence. This gets started with 100 kettlebell swings. Work at this one hard. Using your hands to hook onto the KBs use your hips to power the bell upward. Follow the KB swings with a hundred prisoner squats and then fifty stable ball jack knifes.
You do the prison squatting with both hands to the back of the head, elbows to the rear and head up. Squat straight down as you keep your head upright and then power up.
The jackknives are done as your hands are grounded and feet are on top of the ball. Utilize your abdominals to pull your knees to your chest.
Continuing the 555, do 100 body weight squats. Hold each arm to the front and squat, then power up. From there, move to the pushup where you do 105 repetitions.
You can do these in smaller groups if you need to. Finish the 5-5-5 by doing another hundred kettle bell swing reps. If you follow this routine faithfully, you’ll quickly encounter muscular leanness.
If you’ve ever wanted to give yourself a rigorous test, I’ve got a great challenging routine for you. Just read all of this and you will see that this is a complex circuit with ten exercises using your body’s weight and amount twenty minutes. This is split into a novice level and I am advanced level. The beginner will do 10 reps of each complex and the advanced person will do 20.
Begin by doing the prison squat with each hand to the back of the head, dropping down to the squat and pushing back up. Next do some push-ups with your hands closed.
After that, get out your ball and do leg curls with it. Make sure you have a good bridge with your thighs as you curl the ball forwards and backwards.
Next use that same stability sphere to perform jack knives with one leg.
Split your repetitions evenly on both sides If the one leg jackknife is too difficult just go ahead and do the regular jackknife.
Also keep in mind you can do these with hands on a bench or on the ground.
Next do diagonal lunging. You want to step through the outside as you point your feet to the front.
You should feel your groin stretch with this as you go directly downward and force yourself up.
Next pickup with upside down rows with each palm facing you.
Next do the grasshopper variety push-up as you swing a leg beneath you lower yourself and then let it swing outward. Do leg raises with those side plank from the normal side plank posture.
You need to do some spider climbing starting from the push-up position. To complete the challenge by doing stationary runs. This was just one time through. Keep going through this series as many times as possible for the allotted time.
People really make a bad decision when they skip their exercises because they are pressed for time. The truth is that almost everyone can get fifteen minutes at some part of the day. You can take those 15 minutes to get a great workout in so you can burn some fat. This routine is a collection of four different exercises that you need to do in sequence without any pauses until you complete each cycle.
Begin by doing chin-ups. Use an underhand grasp to pull your chest to your hands and then lower yourself back down. Do as many of these as you can.
If you happen to be in a place where there is no bar to use, just do push-ups here, and do them until you can’t do any more. Now go straight into the prisoners’ squat. You need to do at least 25 of these.
To do this properly you need to hold your chest up as you keep your elbows to the rear.
Lower your thighs downward, then power yourself back up. Should you be unable to complete all 25 of these, take a short break, but make sure you do them all.
Once the squatting is complete, start doing reverse lunges.
Make sure you complete at least 15 of these for each leg. After you have done a whole sequence of exercises without taking a break, rest for about 30 seconds and do the whole thing two, three or four more times.
To get the full benefit from this workout, you are going to have to be sure to keep the intensity up and to avoid slacking off.
It’s amazing, but 15 minutes a day is enough to keep your body in great shape.
So next time you are busy and you think you want to skip your workout, remember this circuit and stay on the straight and narrow fitness path.