3 Toning Exercises For Women

Ladies, if you want to improve how your body looks give these 3 toning exercises for women a try. One of the most common areas that women are concerned about is their arms, specifically the triceps area. If your arms look a little flabby or just need to be toned up start using these toning exercises. Don’t forget though that the most important thing in achieving results is to couple proper nutrition with consistent exercise. You Will Not Bulk Up Like A Bodybuilder. Contrary to popular belief you will not bulk up like a bodybuilder by doing resistance training. It just is not going to happen unless you take supplements galore and train like a maniac for several years. What you really want is to tone up what you already have.

More than likely the muscle you have is perfectly fine, it’s just covered up by fat or not fully developed. Try these toning exercises to get your muscles back into shape.

Chair Dips. Use any chair that you have available in your house. Sit on the edge of the chair then place your hand on the front edge. Your feet should be together and out in front of you. Now bend your knees and lift your butt off the chair. Dip your body down keeping your back as close to the chair as possible. Repeat for 10 to 15 reps for 3 sets.

Ball Push-Ups. A little variation on traditional push-ups, ball push-ups really target your triceps and chest. Get a small ball and place both hands on it. Now do regular push-ups remembering to keep your body in that plank position the whole time. Do these on your knees and really focus on your arms, core and chest as you do the movement. Keep your arms close to your body and make sure you lock out your arms at the top.

Triceps Kick Backs. You can do this move either bent over or on all fours. Using a dumbbell, straighten out your arm from a bent position and back again. Keep your elbow high enough so that you get a full range of motion. Don’t make the weight too heavy as you want to do 12-15 reps for 3 sets on each arm. Make Sure You Address Your Nutrition While You Exercise.

Even if you do all the exercises correctly remember the old saying: you can’t out exercise a bad diet. Cut out the junk food, the sugary drinks and those carb heavy snacks. Getting proper nutrition is the most critical thing you can do to help you get the body you want, it’s literally half the battle. Eat a lot of raw leafy green, unprocessed natural foods and avoid junk food. Plan your meals in advance to avoid the temptation of grabbing a quick unhealthy meal. Once you do get your nutrition in order these 3 toning exercises for women will help you get that look you’re after. It is just a matter of committing and doing the work needed to get to that ideal health that is so important for a long and healthy life. You can do it!

Forbidden Weight Loss Techniques

Hello my friend, if your reading this then you, like many, are searching for an effective way to lose weight the safe, effective, and easiest way possible without it costing you an arm and leg – just as I was. Before I reveal the techniques that other diets don’t want you to know let me tell you my story. I was a struggling single father who found it very stressful to raise a new born, go to school, work at a full time job and find time to work out.

After about four months I noticed I’d gained 21 pounds and my weight gain was still on the rise. I couldn’t button up my pants and had to stretch out my shirts so they would cover my new larger body. I decided that I needed help, but I didn’t have a lot of money to spend on a trainer regularly. I was searching for products and comparing multiple programs when a co-worker suggested I check out the truth about abs. I then explained to him I didn’t very much time or money to put into this, then he asked me what I was going to have for dinner that night, and I told him I will probably get some take out, and he explained to me that for the same price of a large pizza I can change my life. I needed a good program to get back to my old self of being in shape.

So I thought about it throughout the day and decided to give it a try. I went the website and read the testimonials but I don’t normally trust testimonials, I mean come on what site is going to put anything but good words about their product on it? I did some research on the web and found that there wasn’t really anything but good reviews. I purchased the product and followed the program and after 5 months I am 200lbs pounds and loving it. I have created a somewhat similar programs, here is a good one.

I feel better and have 10 times the energy for my child and best of all it didn’t take hours at the gym, I was able to do everything right at my own home; even though I went to the gym when I felt like it I often worked out at home when I just needed a quick workout without driving a few miles to the gym. The program taught me to eat better, that way I could actually burn fat with the different food I ate. I highly recommend any type of good product, workout out program or a combination of the two that does not involve pills, or hours of cardio.  If you don’t already know it, cardio alone for very long periods of time will eat away at all your hard earned muscle tissue and as we all know muscles play a vital role is the fat burning process.

Muscles naturally speeds up your metabolism, burns fat faster even hours after you have worked out your muscles will continue to burn calories and melt away fat in increments. Cardio is good for your cardiovascular system in moderation. I usually perform about 15-20 minutes of cardio on the days that I workout. I will not be one of those guys doing a cardio for 90 minutes, it will deplete your muscles substantially over time. Lower muscle to fat percentage will helps to create more fat. It’s much better to strive to become leaner by incorporating some resistance training in all of your workout programs. Resistance training is the only thing to constantly improve or maintain muscle mass and leanness; It is a vital part of maintaining a lean body, always incorporate weight training when you workout even if it is just your body weight. It makes a huge difference. Feel free to join my facebook group here.

How To Achieve Physical Fitness And Break Away From The Great American Diet

How to achieve physical fitness and break away from the great American diet is my first article in a belt-tightening series. There have been many books and articles written on this important topic. Since I am a goals and fitness oriented guy, I am going to jump into this one up to my big brown eyes! My goal here is to begin to convince my readers to start a safe and sensible food program.

I dislike the word “diet”, so I sometimes use the term “food program”. I am not going to try to convince you to live on “rabbit food” the rest of your life. However, you will find a fair amount of green vegetables in my Sensible Food Plan-but prepared with a very tasty combination of tantalizing ingredients! Let’s talk about the solutions to achieving physical fitness, and focus on positive methods to get back to a healthy weight. I’m proposing a combination of exercise and my sensible food plan, that when followed will lead most people to a slow but steady loss of weight.

Stay away from high fat fast foods, check out the fat and carbohydrate levels in a burger and fries next time you are in one. It’s going to put excess pounds on you and fast! I discovered during my quest to maintain a healthy weight range was to select a plate that is in a medium size range. I found myself eating less volume of food if the plate was around 9 inches in diameter. Another trick is to cut down on snacks between meals. This can be accomplished by two methods: first, don’t take the package of snacks into the living room, instead pour a modest amount into a smaller bowl or plate. Second, consider substituting a vegetable or fruit you enjoy instead of chips or cookies. It is paramount that you cut down on fat and carbohydrates, I will dig deeper into this in my next article.

Deciding to eat better has helped me to get on the road to achieve physical fitness. These small changes will make a big difference in your overall food intake over the first three months of my food program. Keep yourself accountable, weigh in at home at the same time of day every three days, then write it down on your calendar. Now you have taken the first steps to achieving physical fitness. Remember my message to you, “If You Believe You Will Achieve” always if you take action.

Securing A Physical Fitness Trainer Benefits Diet Planning

When striking out on a weight loss goal it is important that you get all the help that you can. One of the greatest benefits to initiate an exercise routine is to use the positive experience of a physical fitness trainer. In this way, you will find out exactly what needs to be done to lose the excess weight that has been weighing you down all these years and do so without facing serious injury or unnecessary delays.

Proactive Thinking

While it is important to be proactive and full of optimism when working out it is also just as important to do the routines correctly and without injury. Since physical fitness trainers have a great deal of knowledge about the human anatomy they will be a superb learning resource as well as a workout guide. No one says losing weight is an easy task and this will be something that will have many other positive effects on your healthy lifestyle in the future as long as you stick to it.

Knowledgeable In Human Anatomy

A physical fitness trainer will be vested in the types of exercises that an individual should do in order to lose the weight in the least time possible. Trainers know how to start an individual on a dietary regimen that will complement the exercise routine. The ability of a physical fitness trainer to push an individual harder and on a rising scale without forcing things and creating a serious injury is one of the many overall goals and benefits of a professional trainer.

All the Help 1 Can Get

From time to time individuals may think that they do not require the services of this kind of physical fitness professional. This is true for some, but for the majority of individuals that wish to strike hard and fast on a complete diet exercise plan, it is vitally important to have all the help one can accumulate. It may be that you only need a physical fitness trainer for a temporary time; until you get things rolling and then you can lose weight on your own and do so with a bona fide education from a serious professional in the world of physical fitness. That is always a great thing to have someone with experience at your own personal disposal for a hour at a time; their knowledge will help you to move ahead continuously while putting you on the right track for success.

Stay Focused

Motivation is essential for any type of weight loss goal and this is a good idea to team up with a physical fitness trainer for this overall result of losing weight. Make certain that you do a little bit of free word of mouth background checking of any physical fitness trainer so that a perfect fit can be achieved.  If you keep looking for a good trainer you will eventually find one to work with to accomplish your fitness goal. A good trainer can teach one a lost about fitness among other things to lay a good foundation for success.

A Personal Trainer Will Help You Lose Weight Easily

Motivation was never a concern. Discipline wasn’t either. I was without any excuses, and I wasn’t seeing any results. I exercised consistently working on my problem areas, but I didn’t notice changes. My weight didn’t fall on the scale, nor did my clothes sizes drop. Not until I started working out with a personal trainer. Now I’m doing squats with my trainer. My muscles squeeze and burn. A tiny voice in my head tells me to quit, enough is enough. But my trainer continues to encourage me. She says I will do 10 more reps and to push myself!

Before working with a personal trainer, I wasn’t slimming down. I was stuck. I hovered five to ten pounds over where I preferred to be, and I was never able to lower my weight. I was injuring myself from over-training. I was eating only at night after depriving myself all day. My way of life was counter-productive to the goals I wanted to achieve. At last, I thought maybe I should hire a personal trainer. First, she put me through a sequence of assessments so we could keep track of my progress in the future. Besides my weight – my own scorekeeper of my progress – she assessed a few other things as well. She measured my maximal oxygen consumption (the volume of oxygen my body uses for exercise) my anaerobic threshold (when muscles begin to produce lactic acid and burn more sugar than fat) and my body fat analysis. They were different kinds of measurements, but nonetheless, they offered me added motivation for getting into much better shape. My diet was also evaluated.

We concluded that my weight loss was failing because I pigged-out nightly after barely eating anything all day. We discussed how I could change my everyday eating habits into far better options, like replacing low-nutrient high carb foods with whole carbs and lean protein. I lost 25 lbs in the first six months of working out with a personal trainer.

My other stats improved significantly as well! Thanks to my personal trainer, I was forced out of and beyond my comfort zone. She was a true professional always staying positive with positive reinforcement, and she was never negative. I’ve made so many advances from where I was when I tried working out on my own.

The knowledge and encouragement provided to me by my personal trainer has boosted my weight loss and fitness to another level. Without my trainer, I might have quit. My trainer may force me to work a bit harder than I would like to – but overall, I’m proud of what we’ve been able to accomplish. All of this to say that considering to workout with a trainer is not a bad idea if you are needing that extra push to get you over a hump and move you closer towards your health goals; seriously this can be beneficial. Check out some of my other fitness articles, remember fitness is more mental that it is physical in many ways. You need to keep mentally motivated in order to continually push yourself forward and progress.

The Power of Sex – Promoting Fitness in More Ways Than One

sex and exercise

When people talk of fitness, they often associate the word with extensive dieting, workout sessions and denying oneself the pleasures of life. There is one thing, however, that can help promote fitness in more ways than one. Sex. That’s right, the simple joys of having sex with your partner is in itself an extensive workout program, and can help you in more ways than one: A physical experience The physical fitness benefits of sex are quite obvious for both men and women, as all the bucking and grinding definitely breaks any person into a sweat.

It is the more subtle effects of sex on the heart and lungs, however, that truly gives sex its powerful fitness benefits. The increased heart rate and deeper breathing helps stimulate the flow blood, which in turn strengthens both the respiratory and circulatory system – always a good thing for physical fitness. You could even add a couple of supplements like Excite Male Performance by Dymatize into the picture to really help boost not only your sexual prowess and libido, but your muscles as well.

A relaxing experience-

 A person who feels great is a person who is truly fit, as fitness is not just defined by bodily strength and toughness. Sex is the insertion of a man’s penis in a woman’s vagina, but great sex is the complete release of inhibitions and personal restraints. Such acts of “letting go” provides a great way for a person to relax, making them feel stronger, happier and more content and committed at the end of the day. Factor in the physical exercise that comes with sex, and you have one of the best ways to wind down and get rid of stress known to man.

A spiritual experience Sex is not limited to the realm of physical fitness and relaxation, however. Sex is not just a purely carnal act, as mainstream pornography or easy-come, easy-go relationships make it out to be. Engaging in a healthy sexual relationship, built on the foundations of intimacy and closeness, will provide both partners with somebody to invest their emotions in. Having a person to love and care for, so to speak, is one of the cornerstones of complete fitness, and can only be defined as a spiritual experience with another person.

Three experiences combined You may be wondering what, exactly, does relaxation and spiritual attachment in sex have to do with physical fitness. You can ask any doctor that keeps up with the times, and they will always confirm that the mind is delicately intertwined with the body. If one is neglected, the other will suffer. You can even see this for yourself. Notice how lousy you feel when you have a serious cold or migraine pulsing in your head, and notice how sluggish your body feels when you are sad and depressed. The same goes for sex – it becomes a great way to build fitness if you enjoy it and do it with somebody you care for. So remember, do it right and you’ll get it right. Just remember to stay safe, or fitness will be the least of your worries!

Motivation for Working Out

exercising

There should be some kind of motivation for people to work out as they do not put enough emphasis on its importance to health. Clubs and organizations could do well to start motivating people and their members to begin a physical fitness program and disseminate information on its effectiveness. Exercises are generally prescribed by doctors to patients. Even patients in the hospital are often advised to have physical therapy and mild exercises after suffering a stroke.

Before beginning a strenuous exercise, elders, pregnant women, and those who are hypertensive patients need to consult a physician for an exercise program. There are exercises for each category, but generally, 30 minutes of physical activity should be practiced daily for health maintenance, 60 minutes to prevent weight gain, and 90 minutes to maintain weight loss. The 30 minutes physical activity could be done in the house and/or in the office, and has no need to go to the gym if one is too busy.

A housewife can divide a 30 minute workout in different house chores; 10 minutes cleaning the house, 10 minutes gardening, 10 minutes stretching, or watching video exercises. To an employee, 30 minutes can be used by walking up to the bus stop and using the stairs instead of the elevator. Anyone could be imaginative in what kind of exercise to do, as long as 30 minutes of physical activity is consumed within the day. Dancing and aerobics aside from being a work out could be an outreach program in a community. It is also some kind of fellowship. It could be done on any day of the week, in the playground, in the church, or in the house of a member.

Doing exercise when someone is alone, can be monotonous, and one often loses motivation to continue. Group walking and jogging work outs could be done by clubs and organization as a physical fitness program at least once a week. As a family activity, all group levels could join here. Families could also visit malls, parks and museums on their free day. Aside from the benefits from exercise, any family will become happier and bonding will begin. The gym provides a systematic work out program. Records of physical weight and activities are done to follow up the program designed for an individual. Improvements are monitored until the desired outcome is obtained. Going into sports are not advised for pregnant women as changes in her body occurs. Pregnant women are heavy in the middle, and their balance is affected and might suffer a fall. Light exercises as in walking and stretching prepares the woman’s body to become flexible in anticipation for the delivery of the baby. It solves simple pregnancy problem like varicose veins, swollen legs and constipation. Exercises should also be done after delivery, to flex muscles, and help in losing weight faster. People should be properly motivated to do work outs. It is always a pleasure to join invitations coming from peer groups, family, and friends to do group activities. But this must be done regularly to become effective, for there is a saying: “An ounce of prevention is worth a pound of cure.”

Get Paid for Physical Fitness: Trainer Careers Offer Satisfaction and Profit

gym personal trainer

In the world of physical fitness, trainer careers are plentiful and necessary. Many people choose to work with a trainer, rather than alone, because the encouragement, structure, and accountability require more from them and help to make success more attainable. As a result, not only are trainers able to earn an income in an active way, but they also can help to reverse the effects of the current obesity epidemic.

Fitness activity is sorely needed, and a trainer helps individuals and groups correctly and effectively exercise, working with them to reach and maintain physical goals. The average salary for a trainer was about $45,000 in 2018, and the job outlook is good, presenting a solid opportunity for the right individuals. Just as there is a lot of variety in physical fitness, trainer careers also come in different packages. Some trainers work at gyms, hospitals, or schools, while others start their own businesses and work with clients independently. Some work with a broad range of clients, while others specialize in a particular type of exercise, higher-risk clients, or those with disabilities. Regardless of what you choose, it is important that someone seeking a position as a trainer has good interpersonal skills, an ability to motivate, and an affinity for organization.

A personal fitness trainer may have a bachelor’s degree in exercise physiology or a related field, but it is not necessary. Another way to pursue this career path is to earn a personal trainer certificate from one of the organizations that are accredited by the National Commission for Certifying Agencies (NCCA). You can find a list of these agencies at the NCCA website: http://www.ncaa.com. If you already know which gym, or other venue, you would like to work for, it is best to ask there which organization’s certificate is preferred. Otherwise, make a list from NCCA, and review each option carefully. Different programs require different qualifications and levels of education, and you will want to choose the program that fits you best.

When you sign up for training and pay the fee, you will receive study materials. In many cases the work can be done online. After the training is completed, you must take and pass the exam. It’s important to remember that in order to maintain certification and excel in the field, you will need to take part in Continuing Education Units (CEUs) periodically after first acquiring the certification. A physical fitness trainer, with the right background, motivation, and training, can create a successful career while also positively affecting the health of others.

Injuries and You – Core Strength Training Safely

exercise injury

If you’re an avid exerciser, you might have experienced sore muscles, aching joints, and sometimes a stiff back. If you do regular Core Strength Training in conjunction with a full bodybuilding workout, you might have felt these symptoms in the past. Injuries occur because of too much bodily stress and incorrect form. Injuries do nothing to benefit your exercise routine. They can short-circuit your workouts, causing you to miss them entirely. Injuries also can interrupt your sleep routines, and cause you pain all throughout the day.

It’s important to recognize the symptoms of an injury, so that you can prevent further injury. Muscle strain is the result of over-stretching or otherwise overusing a particular muscle. When doing your core strength training, you must be sure to stretch appropriately and do a safe number of repetitions. It’s also possible to experience neck strain injuries, though this isn’t as common when performing core strength training. Back strain is common if you’re not performing the exercises with correct form. Improper form during lunges results in knee strain or sprains. Knee strain is apparent when you feel pain behind or below the knee joint, so pay close attention.

If you have delayed muscle soreness occurring between 24 and 48 hours and disappearing by 72, then you’ve probably experienced micro-tears in the muscle or build-up of lactic acid. The name of the game is to perform your Core Strength Training exercises with smarts. Forget the old adage ‘No pain, no gain’ – it won’t benefit you here! Preventing injury starts with preparing for the workout appropriately. Begin with a warm-up. Walk on the treadmill for 5 – 10 minutes to get your muscles warmed up. Once finished with your warm-up, start stretching the areas you’ll be working out. When stretching, hold the position for 30 seconds up to a minute. Keep focused when working out. Though it seems a simple piece of advice, it does need to be said! Many people have workout partners and get caught up in conversation while working out. If there is too much distraction, form suffers, and injury becomes more likely.

Make sure your diet has adequate nutrition – particularly protein – which will help build and tone muscle fiber. If you do happen to get injured, follow this simple advice. Don’t hesitate to see a doctor if things don’t seem to be improving. If the pain from the injury persists despite you resting the muscle, consider having the injury evaluated. Protect the injury as much as possible by avoiding using the muscle too much. Use your common sense and listen to your body most of all! Your body will send you messages which is often right. Don’t ignore those bodily hints as it may be telling your things such as don’t over your workout, always warm up fully and cooling down completely; doing so will avoid a lot of common injuries while working out. It’s always better to play it safe than to risk injury which will often sideline you for a while.

What Does The Word Fitness Really Means To You?

When you hear the word fitness, what images pop into your head? Do you see an attractive, slender, well-toned body with six-pack abs? Do you see a hulking muscle-bound weight lifter with a tan? Or maybe you see a group of people in a workout facility running on treadmills or doing aerobics. Does your image of fitness focus entirely below the neck?

The Weight Loss Belt, a fashionable belt that weighs 5 to 14 pounds depending on its length and classified by the Health Canada as a Medical Device, is now claiming its rightful place and popularity in the global health and weight loss market. Many people claim its healthful benefits in decreasing one’s weight.

But is this the only benefit we can get by using this new medical device? Are there any associated problems that can arise with its use? Increase muscle endurance and strength without hurting the joints.

If you have arthritis, this is the right exercise device for you. The Weight Loss Belt can be considered as a medical device for isometric exercise, a type of exercise that uses a static contraction of muscles against a fixed object. Here you will get more about the urostomy and stoma belts.

It is safe to use even with your aching joints because static contraction of muscles cannot cause muscle and joint pains thus it won’t add more discomfort to your already painful joints. It can increase your muscle strength and endurance without the added pain.

What Is The Definition Of Fitness? When I looked up the definition in an online dictionary, I got the following:

1) A state or a quality of being fit don’t you just love those kinds of definitions? I could write my own dictionary with those kinds of definitions like, baldness is the state or quality of being bald or wellness is the state or quality of being well! Thankfully, there was another definition for fitness listed that offered a little more substance as follows:

2) The ability of an organism to survive and pass on its genotype through reproduction as compared to other competing organisms: also: the addition of an allele (alternative genes) or genotype to the gene pool of later generations versus that of other alleles or genotypes Now that certainly isn’t the sexy image of attractive hard bodies I’d prefer to have when I hear the term fitness, but it did get me to thinking.

The mind and body can work independently. I’m a big believer that our minds and our bodies are able to function to some degree, independently from one another. Certainly, many changes take place in our bodies throughout our lives whether or not we devote any conscious thought to it or not. I am much taller today than when I was born and did not give one conscious thought to making that happen. My body just took care of it independently from my mind. By the same token, my mind has the ability to think of all kinds of things that have nothing to do with my body. Although the mind and body can operate independently they also have the power to exert great influence over one another. Experience an ongoing pain somewhere in your body, and your mind will probably be focused on doing something to alleviate that pain.

Mind and body together is total fitness so, what’s my point? Well first of all, since the mind and body can often function independently from one another, there must be a mental as well as a physical fitness. Now I know that’s not news to anyone, but I believe that total fitness is achieved only when the mind and the body come together and work towards the common goal.

The second definition for fitness mentioned above is basically covering the law of natural selection whereby the more physically fit organisms will survive longer to pass on their genes to be included in the gene pool. I believe there also exists a similar pool that deals with mental fitness. This mental side, or as I like to call it, the “mindset” pool is made up of the thoughts and emotions we put out each day. As of now, to my knowledge, there does not exist any microscopes that can study the makeup of the mindset pool like they can with the gene pool. The mindset pool remains unseen by human eyes but exerts a tremendous influence over the actions that we take in our lives. I cannot see the atoms that make up a steel girder, but they provide that girder with the strength to hold up and support incredible structures all over the world. Just because I can’t see them does not mean they are not there exerting tremendous influence.

There are many reasons why obesity has become a worldwide epidemic and why so many people find themselves unable to maintain and achieve positive results from their fitness program. I believe that a big part of the reason is not recognizing the role mental fitness plays in overall fitness. I think a conscious effort to pass on positive thoughts and encouragement to others will be a big step in overcoming these challenges.