The Life and Times of PapaDug

Welcome to my little part of Tumblr that I use to help motivate me, and hopefully will help inspire you. If I get can get off my ass and lose weight/get fit then so can you!

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If you break someone’s heart and they still talk to you with the same excitement and respect. Believe me they really love you.

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Follow for health, fitness, & motivation! :)

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fitness&health blog!

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44 Best Bodyweight Exercises Ever for Women - Click HERE to see the other 35 on YouTube.

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Who says you need a gym? ^^^^

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27 Ways To Do A Squat:

A Variation For Almost Every Day Of The Month

Back Squat

Front Squat

Goblet Squat

Prisoner Squat

Regular Squat

Split Squat

Squat Jump

Uneven Squat

Monkey Squat

HERE for the other 18 squat variations on LiftingRevolution.com

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1. EAT CLEAN!

Clean eating is super important for your physical and mental health.  Remember to take both nutrients and calories into account when you’re eating.  A good amount of calories to eat per day ranges from 1700-2500 depending on your height, weight, and amount of exercise you do.  Try to incorporate all the food groups into your meals when eating and also replace refined sugars with complex carbs (white bread —> multigrain bread) and bad fats with good fats (mayo —> avocado)

2. CARDIO! (30-60 minutes per day, 3x per week)

HIIT (high intensity interval training) is the most effective way to shed body fat.  Running, jumping rope, swimming, kick boxing, and zumba are also popular workouts that people do for cardio as well (and they’re fun)!  You can’t “spot reduce" (target to lose fat from one area only such as inner thighs, or lower belly, but cardio helps you burn fat from all over your body.  Some areas may just be harder to bust (which is where clean eating comes in!!)

Great HIIT workouts include HIITilates and Insanity

3. STRENGTH! (2x per week)

Ladies (and gentlemen), don’t be afraid to lift weights…you will not become “bulky" (unless you actively try to bulk)!!!  Strength training is important for strengthening your muscles and helping you be the powerful person that you are.  Strength training is also important to avoid future injuries when working out.  Popular strength training routines include weight lifting and pilates.

Blogilates has tons of great toning workouts and bodybuilding.com will give you pointers on how to lift based on the body parts you want to work on!

4.  REST DAYS!

Rest days are extremely important for your muscles to recover from the previous day’s workout!!  Make sure you give yourself 1-3 days (or as many needed) to allow your body to rest and recover.  If you don’t, you will become fatigued and your body will hold on to fat more easily.  Your muscles will be less effective/efficient and exercising and training will be counter productive.  Taking protein powder also helps with building muscle and muscle recovery

5. INDULGE!

That’s right, I said it!  Don’t be afraid to treat yourself, people!!  One or 2 cookies will not ruin 21 (assuming you eat 3 meals per day) healthy meals or the workouts for that week.  Reward yourself for your hard work and then continue to be a fit beast from there!

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