WorkOut

Ways to keep fit and build muscle

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5 ways to keep fit

Have you made the commitment to exercise and started out with all your zest and vitality, only to find that you've come crashing down to the ground really hard? Well, do not feel bad; we have all been there and done that.

The first step to incorporating exercise into your daily routine is the decision, the second step is the action, and the third step is the commitment. However, commitment comes with another component and that is to stay committed and to stay motivated.

There are several ways to conquer the motivation monster and here are the top five:

1. Change Your Mindset – Once you have made the decision to exercise, it is important to make the commitment as well. Thinking about it is wonderful, but acting upon it is another story. Change how you view your new-found decision by making it something positive and rewarding rather than just one more dreaded thing you have to accomplish.

2. Visualize – Practice visualizing your goal. If your goal is to be healthier, spend some quiet time meditating on wearing flowing white clothing sitting on the beach and being healthy, happy, and whole. If you are heading toward a long-awaited vacation, picture yourself in a beautiful sundress or bathing suit that you have wanted for a very long time.

3. Get Together with Your Best Pal – Grab a pal and have a “calendar date.” Match your calendars to find that time slot where you are both available for 30 to 45 minutes of exercise. You will find that the motivation of another and being accountable to that date and time will open up the time slot needed for exercise and socialization as well.

4. Make It a Family Affair – Rather than taking the kids to the park and sitting on a bench watching them play, grab your bicycles and go for a ride. Not only does that make time for exercise, it also makes time for family. When your children are enthusiastic about going on a bike ride with you, that enthusiasm will become contagious and continue to motivate you.

5. Exercise when You Least Want to – So many of us are guilty of feeling and thinking too much, especially when you are having a “bad day.” It is at that moment that you should replace your downward spiral with exercise. Not only will it give you the results for your body, it will work wonders for your mind as well. This may be difficult at first. However, when you first accomplish this, you will see many positive results. Your mindset will change and you will have created a new memory to keep you motivated next time you are down in the dumps. You will actually be able to turn something negative into something positive.

But if you find your self struggling still then find a personal trainer in your area as its a personal trainers job to push you and keep you motivated. 

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Why weightlifting is important

There’s a big misconception in the general population about the best way to lose weight. Most people think it’s cardio. In reality, cardio does almost nothing for weight loss and fat loss. Instead, if you want to burn the fat off your body, the fastest and healthiest way to do it is through weightlifting.

==> The Problem with Cardio

The problem with cardio as a fat burning tactic is that it simply doesn’t work. Let’s look at the math.

An average person might expect to burn about 300 calories from a brisk jog in an hour. However, what fitness professionals don’t tell you about is how many calories your resting metabolic rate would consume anyway.

Even if you did nothing by lie in bed, you would burn about 120 calories. That means all that jogging really only burned you 180 calories. That’s about half a latte.

Most people after doing a cardio workout feel like they need to eat a little more, and more than compensate for their workout with their increased appetite.

The result? Cardio doesn’t do much at all for burning fat or losing weight.

==> The Second Problem

Another common problem with cardio is that much of the gains athletes experience come not from improved physique, but from more efficient muscle movements.

Once you get the body used to a certain movement, it can perform that movement much more efficiently.

A runner might think he’s improving if he can jog for an hour instead of 30 minutes. But in reality, he’s not developing much real muscle. His system is just getting better at the movements needed in jogging.

If you put that same jogger on a bike, he won’t be much better than he would have been before he started running. Why? His legs and his body hasn’t actually developed that much in capacity.

==> Why Bodybuilding Burns Fat

Bodybuilding burns fat. This seems counter-intuitive. After all, everyone is saying that to lose weight, you need to do cardio.

The reality is, the biggest burner of calories in your life is your Basal Metabolic Rate (BMR). You can expect to burn between 1600 to 1800 calories a day if you’re a man, 300 calories fewer if you’re a woman, just from your BMR.

The best way to increase this number? Build muscle. Increasing your body’s muscle mass by just 5 pounds will increase your BMR by about 400 to 600 kcal per day.

That’s a massive increase. If you take your body fat percentage down and the amount of muscle in your body up, you’ll naturally burn fat. It’s just what your body will do.

The simple truth to fat loss and weight loss is this: build muscle, then let nature do the rest of the work.

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Get motivated about fitness

Have you made the commitment to exercise and started out with all your zest and vitality, only to find that you’ve come crashing down to the ground really hard? Well, do not feel bad; we have all been there and done that.

The first step to incorporating exercise into your daily routine is the decision, the second step is the action, and the third step is the commitment. However, commitment comes with another component and that is to stay committed and to stay motivated.

There are several ways to conquer the motivation monster and here are the top five:

1. Change Your Mindset – Once you have made the decision to exercise, it is important to make the commitment as well. Thinking about it is wonderful, but acting upon it is another story. Change how you view your new-found decision by making it something positive and rewarding rather than just one more dreaded thing you have to accomplish.

2. Visualize – Practice visualizing your goal. If your goal is to be healthier, spend some quiet time meditating on wearing flowing white clothing sitting on the beach and being healthy, happy, and whole. If you are heading toward a long-awaited vacation, picture yourself in a beautiful sundress or bathing suit that you have wanted for a very long time.

3. Get Together with Your Best Pal – Grab a pal and have a “calendar date.” Match your calendars to find that time slot where you are both available for 30 to 45 minutes of exercise. You will find that the motivation of another and being accountable to that date and time will open up the time slot needed for exercise and socialization as well.

4. Make It a Family Affair – Rather than taking the kids to the park and sitting on a bench watching them play, grab your bicycles and go for a ride. Not only does that make time for exercise, it also makes time for family. When your children are enthusiastic about going on a bike ride with you, that enthusiasm will become contagious and continue to motivate you.

5. Exercise when You Least Want to – So many of us are guilty of feeling and thinking too much, especially when you are having a “bad day.” It is at that moment that you should replace your downward spiral with exercise. Not only will it give you the results for your body, it will work wonders for your mind as well. This may be difficult at first. However, when you first accomplish this, you will see many positive results. Your mindset will change and you will have created a new memory to keep you motivated next time you are down in the dumps. You will actually be able to turn something negative into something positive.

When all is said and done, if you keep a short journal about your positive exercise experiences and turn to it during those “I don’t have the time or I don’t feel like it” moments, you will read the results right off the page and get moving.

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Christmas at the Gym

Well it’s that time of the year where even the best of us accumulate a few extra pounds around our mid riff, Its Christmas and all the festive food and wonderful drinks that appear everywhere you go can be just too much temptation to say no every time.

But don’t worry about it and don’t beat yourself up over it, we all do it every year and then we make our new year’s resolution,  the most common one is people planning to get fit and hit the gym.

There is always a significant rise in gym memberships in January due to this cause, but come about March the numbers dwindles significantly.

The major cause for this people not getting the results they want in the sort time they have been working out, partly because they do not know the correct routine, by finding a personal trainer in your area you will soon get the results you want and the dedication and drive to succeed in your goals.   

So sign up to an online directory for personal trainers today and get in shape for 2015

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Find a personal trainer

Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight or have lower back pain, then a program will be specific to you and only you! Gym buddy’s online directory can help you

January is a very common time for people to join gyms, but keeping that motivation going can be difficult. So Christmas is the perfect time to find a personal trainer in your area.   

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Personal Trainers

There’s a reason movie stars use personal trainers and it’s a very good one, and the marketing for personal trainers is even better

The benefits gained from working with a personal trainer is one of the fastest, easiest, most successful ways to improve your health and fitness in a very short length of time.

 In fact, the benefits of personal training have proven to be so effective that it has spread well beyond the realm of the rich and famous.

Today personal trainers are being used by people of all fitness, age and economic levels and from all over the world to help make lifestyle changes those people couldn’t achieve by them selves

So find a local trainer in your area today

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Find a Personal Trainer

As Christmas is fast approaching many people get out there and hit the gyms hard in an attempt to get toned and trim in time for the festive season.

There is more to muscle build and weight loss that just working out, and that is where a good personal trainer comes in. 

Are you looking to find a personal trainer in your area?

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Personal Trainer

Calling all personal trainers and coaches.

 Are you looking for more business?

Unlimited discipline category listings

Ability to list your contact details, inc: name, address, telephone number

One logo upload to your contact page

One image upload to your contact page

Then join today with your first month free

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Personal trainers looking for more clients?

Let us help you be found! With hundreds of people looking for personal trainers in your area each and every day! join our data base of trainers FREE today

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Golf tuition also available its not just personal trainers in the gym we cover

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Personal trainers get more business today with 6 months free membership #personaltrainer #gym #gymlife #workout #fitness #running #fit

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Six Pack

Six pack abs is one of the most common goals of people who get into any kind of gym workout. Yet it can seem very elusive for most people, as they can work out for weeks and months without seeming to make any progress.

You need to be sure that you are working the right set of muscles and not just wasting you own time, The quickest and easiest way to solve this problem it to work with a personal trainer, you can then explain what it is that you wish to work on and they will advise and show you the techniques required to obtain your goals.

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Personal Trainers In Your Area

Gym buddys is a site created for people who are looking for a personal trainers in their region, with gym buddys you can place a free ad for a trainer. The local trainers we have on our site will review your ad and up for five different trainers may contact you.

As a bonus for placing your add you will have to access to our huge knowledgebase which includes a collection of articles, ebooks and videos on health and fitness for you to enjoy.

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Build muscle

One of the most frustrating elements of any fitness work out is that it can be very difficult to gain a significant amount of muscle mass quickly.

Now I'm not talking about being a bodybuilder here, but 5-10lbs of new muscle would be great for all the hard work we put in over the months.

Thankfully, gaining muscle and toning up isn't that difficult, you just need to know how to go about it in the right manner.

One of the best ways to do this is very simple, Get a personal trainer to show you the ropes, depending on what type of person you are depends on how many sessions you will require, but one thing is for sure, they will put you on the right track for what you wish to gain.