Life Fitness and Choosing a Gym

When it comes to choosing a gym it is pretty darn important to pick a gym that will fit your own personal needs for you life fitness. Unless you are one of the lucky few who can find other places to workout such as at home, a park, or some other non-commercial place where there is no crowd. Don’t get me wrong you can workout at home, however you will be a bit more limited in your exercises and equipment; because most homes or other places to workout besides the gym will not have all the many choices of gym equipment to workout with. You can also chose to workout with not equipment or very limited gym equipment and still get in great shape using mostly body weight for resistance training.

 

As adults we all have busy schedules. Some of us work for a living, some are self-employed, other are between jobs or just don’t work at all. So with so many different schedules the gym that you pick must work well with our schedule in order to get the best out of your gym membership. One person might use the gym 2-3 times a week while someone else might use it 6-7 times a week, so you can end up good very often. Some gyms are open on most holidays while others are close on most holidays. Some gyms are 24 hrs while other have a set open and close time; I have not even mentioned the different types of fitness equipment yet. As you might already know some gyms have state of the art equipment with the latest and greatest fitness equipment to target virtually every part of the body, while others have just a few simple machines to get you in shape. Another thing I  want to mention is that if you are knowledgeable and experienced enough you can workout on virtually any fitness equipment as long as you have the basic equipment and the knowledge of working out. The newest and bigger gym with the best equipment then to be a lot more expensive, while smaller more limited gyms can be extremely inexpensive. At holiday times are usually the best time to get a good price on gym memberships and also the beginning of the year; but do shop around to find a price that fits your budget. To sum it up, there is a little work involved in choosing the right gym to get in shape if you were to use a gym for your fitness needs.

fitness equipment

Before choosing a gym you have to figure if you are looking for something close to your work, home, or elsewhere and what the choices are that you have in your area are. You might live in the heart of the city with a gym at every few blocks, or you might live somewhere more rural where there is a handful of gyms in town. I would personally suggest that you take an online tour of the gym if possible and also go in there to see what the gym equipment looks like in person and see if they are equipment you would understand how to use in a short amount of time. Or you may chose to use a personal trainer for the first few months to get one and one personal guide until your knowledge build; you can also visit this website for regular updates relating to fitness. Again it is going to depend on your knowledge, fitness level, budget when choosing to right gym. Regardless, there is no need to feel intimidated if you are a beginner. Everyone has or had to start somewhere at one point. So do not worry about that because if you are new and you stick with it long enough you will be very good at it too, in a relatively short amount of time. Happy gym hunting. Also please check out my book on workouts.

Workout Plan

Weight Machines

I have talked about getting leaner in the past. Getting leaner will help you to burn more fat. You will burn more fat while you eat, sleep, work out or anything else that you do. Getting leaner starts with working out regularly with some type of resistance training; at least 3 times a week.  Here is a workout plan to assist in getting to your ideal body image goal.

 

You do not have to workout like a professional bodybuilder to become lean. Doing any type of light weights for resistance training is a great start. Even using your own body weight or a fraction of it can be a really good start to building light, lean muscles to help to speed up your overall metabolism. In turn it will give you more energy and burn more fat. Whether you are needing to start working out for the 1st time, or if you are a seasoned pro and you just need a little variety in your routine try these 2 different weekly workout plans I have personally designed for you below. Remember to always check with your physician before starting any workout plan.

 

Do each of these weekly workouts for 4 weeks straight to start out(2 weekly workouts programs x 4 weeks = 8 weeks). Then on the 9th week start to alternate the workouts weekly for the next 8th week(workout 1 x 1 week, then workout 2 x 1 week for 8 weeks total) before going back to doing each weekly workout for 4 weeks each straight again. Here are the 2 different weekly work out programs and how they would work. This is assuming you have the necessary workout equipment or a local gym membership.

  Workouts for women

Workout #1( 4 workouts per week, feel free to change the days to fit your own schedule):

Monday

shoulder press with dumbbells or barbell: 9-12 reps of 4 sets

bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets

tricep press with dumbbells or barbell behind the neck: 9-12 reps of 4 sets

forearm curls with dumbbells or barbells: 10-20 reps of 4 sets

Tuesday

squats with barbell: 10-15 reps of 5 sets

hamstring curls: 8-12 reps of 5 sets

seated or standing calf raise: 8-12 reps of 5 sets

laying leg raises on a bench: 60-80 reps in as few sets as possible

Thursday

brench press with barbell or dumbbells: 8-12 reps of 4 sets

decline press with barbell or dumbbells: 8-12 reps of 4 sets

incline press with barbell or dumbbells: 8-12 reps of 4 sets

Friday

dead lift with barbell or dumbbell: 8-12 reps of 5 sets

chin ups or lateral pull downs: 8-12 reps of 4 sets

Shoulder shrugs: 10-15 resp of 4 sets.

workouts for men

Workout #2(4 workouts per week, Again you can change up the days to fit your plans)

Tuesday

Dumbbell or barbell rows: 8-12 reps of 4 sets

dead lift with barbell or dumbbell: 8-12 reps of 4 sets

shoulder press with dumbbell or barbell: 8-12 reps of 4 sets

Wednesday

push ups: do 50-70 reps in as few sets as possible

tricep dips: do 30-50 reps in as few sets as possible

sit ups: do 50-70 reps in as few sets as possible

seated or standing calf raises: do 50-70 reps in as few sets as possible

Friday

Lunges with barbell or dumbbell: 8-12 reps of 4 sets

stiff leg dead lift with barbell or dumbbells: 10-15 reps of 5 sets

internal and external rotation calf raise: 10-15 reps of 5 sets

home workout

Saturday

bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets

tricep press with dumbbells or barbell : 9-12 reps of 4 sets

forearm curls with dumbbells or barbells: 10-20 reps of 4 sets

shoulder shrugs with dumbbells or barbell: 10-15.

Follow my directions above and see a harder and firmer body in a short amount of time. Doing most or all of these exercises I mentioned above and dieting will bring you closer to your lean body goal in very little time. If you are not sure of what some of these exercises are just google them for a pictures to get ideas of how these various exercises look and work. Check out my ab focused workout book.

Good Way to Lose Weight

workouts

There is one good way to lose weight. Do so incorrectly and you must expect that the pounds will come back – with interest. Losing weight can be difficult. Keeping the weight off is however even more difficult. This confirms a survey conducted by Kraschnewski and colleagues two years ago. Of the 14,000 participants who declined ten percent, only managed fifteen percent of them actually kept the weight off for one year. This is often caused by a combination of several factors, but much could be prevented, if they lost weight properly. To do that requires knowledge of the body’s defense mechanisms, and what one should do to prevent their body from working against them. Body’s defense mechanisms When you lose weight your body will adapt by implementing several processes.   Appetite increases. Resting Metabolism decreases (more than weight loss would indicate). You move unconsciously less than previously. The energy consumption of motion decreases (you become more energy efficient). This is the body’s normal response to an energy deficit (weight loss), depending on the size of it and how long you’ve been in the energy deficit stage. The greater the weight loss, the stronger the signal. Those of you who constantly cut in energy intake will eventually be a huge mismatch between energy intake and body weight. The result may be that even if you eat very little food (6-9 kcal / pound) you will not go down at the pace you wanted to. These is only a good solution. Many people choose the wrong approach and eat even less. Doing so, will cause the mismatch to only grow larger. Over time, this will lead to difficulty losing additional weight. It will be even more difficult to keep the weight off.   Do not let the scale ruin it for you. When dieting, it is important to do everything right from day one. It is important that you understand that your body weight is only the sum of everything you weigh. It says nothing about how you look or how you feel. Allowing the scale alone to determine your progress, can be very debilitating. Although the goal is to lose weight, there are several tools that are more important. One is waistline. The waist measurement will give a good idea on which way it goes. Go down around the stomach, while the weight is stationary, this means that you have lost a lot of fat and maybe built some muscle. The second tool is progress in strength. Do not plan to lose much weight without strength training; if you did that this is a very bad idea. Your strength is a good indication that you burn a lot of fat when exercising and at rest. How your clothes fit your body and compliment from other people around you, is not without significance.   Read More -Check out our 1 RM calculator If you are going to lose weight you should aim to shed most of the weight that is fat and not muscle that provides form and shape. So briefly summarized (ranked by how important they are): Waist measurement Increased strength (relative to body weight). How clothes fits body and the compliment from others. Bathroom weight. When you have a broader and more precise approach to your objective chances are significantly greater that you will become one of the fifteen percent that succeed. You should achieve a positive plan for at least one of the tools. If your weight had not improved for three weeks, as long as your waistline goes down and your strength goes up you are making progress.   The solution is easier than you think Now hopefully you have understood the theory behind weight loss, it is important to look into what can be done in practice. Be stingy on calories is ok as long as you don’t cut your energy level in doing so. Remember that everything you do should be realistic to implement for the long term. The faster you cut your energy intake, the greater the negative effects. Although your weight maybe at a standstill, it may be that you burned the fat and therefore you are getting a beautiful body. Since you aim to lose a certain number of pounds. Also aim to look amazingly good! Try to move a lot. Rosenbaum, an expert in the field of clinical weight loss, through their research know that to maintain an acceptable level of physical activity is important to lose weight and keep the weight off. Strength training causes you to burn more fat percentage wise, in addition to that it will give you muscles that make the physical appearance improves. Another positive thing is that with strength training you will be able to maintain a higher resting metabolism. You may have been overweight for 5, 10 or 20 years? So be realistic and do not expect to be thin in 8 weeks. Weight loss is more of a gradual process of repeated good habits after good habits over time, this will give your long term results. 3 tips for people who have had great success: I.Many of you might have already started to lose weight. Some of you may not have seen great improvement thought? There is no reason for despair – you can almost always fix what you’ve done wrong. It requires, however, that you trust that the advice I give is better than the ones you tell yourself. 2.You might weigh 164 lbs and eat 1300 kcal. Fortunately your body adapts both ways. You need to eat more, so you will burn more. Increase energy intake by 2-400 hundred kcal. This will increase resting metabolism and you will have more energy to move more. 3.Eat more protein. Although one pound of muscle and one pound of fat burns about the same in rest, a modest increase in muscle mass over time could increase resting metabolism by up to 10%. Protein is essential to maintain and build muscle. Become stronger. As I previously mentioned, strengthening is a good indication that you burn fat. Strength training can help to increase resting metabolism, while you build muscle that makes you burn more when you are active. The most important thing you can do when things have gone a little bad for you is to take action – the sooner the better. You have the tools to lose weight and keep it off. You just need to implement them and get back up when you have made some bad choices with your diet and exercise plan.  

Different Food Affects Your Fat Burning In a Positive or Negative Way.

Different Food Affects Your Fat Burning In a Positive or Negative Way. Following the tips below in conjunction with practicing endurance and strength 2-4 times a week, you will soon have a body that stores less fat than before. Also remember to drink about 2 liters of water every day. When you do these things you will be helping your body so it can easily part with fat.   Calcium Calcium can bind fat in the intestines and carry it out with feces. Dairy products seem to be better than dietary supplements, and the effect is greatest in those who initially have low calcium in their diet. There also seems to be a correlation between low intake of vitamin D and high body weight. Tip: Eat calcium-rich diet such as milk, cheese, broccoli, kale and spinach, and D-vitamin-rich diet such as fatty fish and cod liver oil.   Food with low GB Food that provides low glucose load (GB), contribute to fat release easily out of the fat cells so you can get rid of unwanted fat. Tip: Eat food such as oatmeal, whole grain bread, eggs or smoothie with cereals for breakfast. As lunch and snacks can be advantageously eat salads, sandwiches with whole grain bread or wraps filled with salad and couscous. Diners can happily eat meat, poultry or fish with vegetables and accessories such as potatoes, fullkornris or high fiber pasta.   seafood recipe Fish oil Omega-3 fatty acids in fish oil helps to increase fat oxidation when combined with exercise. A study published in the American Journal of Clinical Nutrition tells of 65 obese subjects who took fish oil capsules or sunflower oil capsules. In each group ran or walked half of the test subjects 3 times a week for 45 minutes. After 12 weeks, those who both ate fish oil and trained, lost 1.2 percent of their body fat and 2.2 pounds on average while the other group, not so notable results. Tip: Take supplements in the form of fish oil or fish oil capsules on the days you do not eat fish. Remember that fish also is superb as a spread (fish cake, mackerel in tomato sauce, shrimp, salmon). Check our my 15 Quick and Delicious Seafood Recipes          

Losing That Stubborn Weight. What Are You Doing Wrong?

Summer is coming, and you’re getting more and more stressed that all your dieting efforts have had minimal effects. You’ve tried several trending methods, but nothing is giving you the results you want. So what are you doing wrong? Losing weight is no easy feat, especially when metabolism slows as we all get older. There are a vast number of easy changes to your lifestyle you can make that will make those numbers on the scale more pleasant. If you’re constantly trying out the newest trends in weight loss involving pills, gimmicks, or drastic measures, stop yourself right there! There is no miracle inducing pill that’s going to magically shed those pounds. What is going to be effective is making minor tweaks to your lifestyle that will have long-lasting healthy effects. Start by analyzing your current diet. How many times a week do you eat out at restaurants? We all need a break here and there, but if you’re going out multiple times a week to a restaurant you could be hindering yourself from losing that stubborn weight. Eat at home for dinner and bring your lunch to work during the week. Allow yourself one day a week to go out and have a meal. Even when you do go out that one time a week, try something on the healthier side. Who knows, you may like it! What about junk food? Do you have a sweet tooth for salty and sweet treats like ice cream, potato chips, or candy? Processed junk food offers no real nutritional value, so don’t allow yourself to rationalize eating these foods. If you can limit your intake of these foods or find a healthy alternative you can make bigger strides towards your goal in less time. Surely at some point you’ve heard the saying ‘An apple a day keeps the doctor away’. While this isn’t literally true, the saying has a point. By eating natural foods like fruits and veggies you not only receive important vitamins, but will also ingest less calories. Yes, that’s right for all you calorie counters out there. Instead of a bagel or bready breakfast item, start your day with an apple, some grapes or even carrots. It only takes 21 days to form a habit, so why not give it a try? Last but not least, let’s burn some calories the old-fashioned way with some exercise. It may not be what you want to hear, but ultimately if you’re looking to lose weight in the fastest manner you will have to do some physical exercise. Before you start dragging your feet towards the nearest gym, consider the wide variety of alternative options for exercise. Anyone can be a mall-walker, and you could get friends involved for a light cardio workout. If you’re a gamer there are dancing games out for the Xbox and PlayStation consoles that are easy to use and entertaining as well. Whatever method you choose, go with cardio. Cardio is known to tighten the skin and get you back to your old toned self by killing that stubborn belly fat. Change takes time. You may pick and choose between any of these methods for weight loss, but by adopting several healthier alternatives in your lifestyle you will accelerate your path to weight loss and personal victory! 31