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In this bold, fitness driven world, most men strive to get leaner and fitter. They want to lose the fat and bulk up. This is why many of them spend countless hours in the gym. If you are one of them, you probably get to the gym and spend at least an hour doing a few sets of curls, fast-walking on the treadmill, and lifting weights. You do the same workout every single day. Rinse and repeat. But despite your effort and commitment to men’s fitness, you’re not seeing the results you want. What seems to be the problem?

Increase your strength and endurance with these men’s fitness tips. Use these tips to start maximizing the benefits of your gym time.

Set a goal

Man with lean muscles

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There are several reasons why men decide to hit the gym and workout. Perhaps they notice that they tire easily. Or maybe they gained weight and wanted to shed those extra pounds. No matter what the reason is, most of them would start running feverishly on the treadmill or start attacking the weights. While we appreciate your enthusiasm, that’s not how it’s supposed to be.

Before you start with your workout routine, it is important that you set clear, concise goals for yourself. Why? Because goal setting is necessary to achieve success. In fact, recent studies show that setting a goal could be the trick to a transformation.

Make a list of the things you want to achieve – both short and long-term goals. Do you want to increase endurance, strength, flexibility, or do you want a combination of those areas?  It doesn’t have to be a long list. Just a short list will suffice, but make sure they’re specific and attainable.  Setting your goals from the start will give you the motivation to achieve them. Plus, it will be easier for you to monitor and track your progress.

Hire a personal trainer

Hire a personal trainer

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Now that you have determined your goals, you need a workout routine that will help you achieve those goals. You can’t just lift some weights or do cardio exercises and expect great results. Rather, you need a personal trainer, who can provide creative, effective workouts that will help you reach your health and fitness goals. He will create a personalized program that fits your goals, schedule, and budget and makes you accountable to it.

According to a study that was published in the Journal of Sports Science and Medicine, working out with a personal trainer increases your fitness-goal success by up to 30%. You may have to shell out about $75 to $400 an hour, but if you are serious about achieving your men’s fitness goals, then hiring a trainer is the way to go.

Healthy, balanced diet

Eat a balanced diet

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Working out isn’t enough if you want to achieve your ideal physique. In order to build lean muscles and slash unwanted fats, you also need to focus on the foods you eat.

If you are serious about losing weight and building muscles, you should prepare to end your relationship with the pizza delivery guy and start to opt for healthy, nutritious foods instead. A well-balanced diet is important, especially if you’re trying to lose weight or tone your body. The right balance of lean protein, complex carbohydrates, fruits and vegetables, and healthy fats is the key to getting in shape.

Most people eliminate carbohydrates from their diet, thinking that it would cause them to gain weight. Considering how many calories you’re burning during your workout, you need carbohydrates to fuel your body throughout the day and support your exercise regimen. According to Mayo Clinic, 45% to 65% of your total calories should come from carbohydrates. But that doesn’t mean that you can gobble up on just about any type of carbohydrate-rich foods you can find. You need to choose the right types of carbohydrates. Complex carbs that are found in beans, fruits, vegetables, and whole grains are ideal. This simple change will help you shed some pounds while maintaining your muscle.

It is also best to plan your snacks ahead of time. It can be tempting to reach for a bag of chips or head to the nearest fast food chain when you get hungry. But by preparing your snacks ahead of time, you know that there are some healthy alternatives that you can munch on anytime. Nuts, berries, grapes, bananas, eggs, jerky, and yogurt are excellent snack options. Not only are they delicious, they are also filling but low in calories.

Have fun

Riding a bike

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Starting a rigorous exercise routine is a key part of achieving your fitness goals. Most men would hit the gym, eager to get their workout routine started. But by the second or third week, they lose the enthusiasm and have totally forgotten about their goals of getting in shape. Make men’s fitness fun and rewarding to make the workout seem as quick and painless as possible.

You can have a good time while working up a sweat. Pump up the music to make exercise more fun and exciting. Load up your ipod, MP3 or smartphone with upbeat music and try to synchronize your workout to the beat of the music.

Some people prefer working out solo, and it’s totally fine. But if you find yourself dragging yourself to the gym or you’re lacking the motivation to exercise, try working out with a friend. To make working out a positive experience, make sure that you choose someone who will push you and motivate you to intensify your workout. With a supportive friend cheering you on, you’ll be able to reach your men’s fitness goals in no time.

Exercising doesn’t necessarily mean hitting the gym. If you are the adventurous type, try engaging in outdoor activities like hiking, running or cycling. These activities will not only help you burn some calories, they also provide opportunities to get in touch with nature. Spending time with nature can enhance your mood and alleviate stress. If this doesn’t convince you go outdoors, I don’t know what will.

Winter brings with it chilly winds and sub-zero temperatures. With shorter days and cold weather, most people experience a lull in their motivation to stay active. Many of them are tempted to skip the gym in exchange for warm nights spent indoors. Weekend bike rides and afternoon runs are also sacrificed because of the bone-chilling weather. Since winter coincides with the holiday season, most people focus their attention on preparing for gift giving, holiday parties, and family dinners.

Given all these distractions, most people let diet and exercise fall by the wayside during the winter. By the end of the holiday season, many of them have already gained a few pounds and begin to experience feelings of anxiousness or depression.

Don’t let the cold weather and holiday throw your fitness off track. You have worked so hard to achieve that body, so don’t let all your efforts go down the drain. Read on for tips on how to stay fit and healthy during the winter season.

Mindful eating

Healthy plate

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According to studies, the average American gains about one to two pounds over the holidays. It’s not surprising given that most people attend festive events during this time of the year. Many of them are centered on foods.

Since most of our favorite foods are served in front of us, this makes it even more difficult for us to stop eating. While there is nothing wrong in indulging in your favorite foods, you may want to take a healthier approach to what you eat during the holiday season.

Choose your foods wisely. Limit the number of high-calorie foods on your plate and fill it with vegetable dishes, leafy green salads, and lean proteins. Concentrate on your meal while eating. We know you’re eager to catch up with your family, but you are more likely to lose track of how much you’ve eaten if your attention is somewhere else.

Go outdoors

Go outdoors

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Most people feel less inclined to venture outdoors during the winter months. However, staying cooped up inside the house isn’t good for your health. Later on, you may find yourself depressed and blue. Going outside can help you feel better. Adding an outdoor workout to your routine will do your body good and instantly improve your mood. Not only will you burn more calories, you’ll also be able to put an end to SAD.

Before you walk out the door, make sure that you wear enough layers to keep you warm and comfortable. Dress in easy-to-remove layers to allow for changes in temperature. Never attempt to exercise without a sufficient warm up. Otherwise, it can lead to shock in joints, muscles, tendons, and ligaments. Our body takes a longer time to warm up in winter, so make sure that you invest more time in your warm up.

Use the stairs

 

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Most people go on vacation during the holiday weekend. We bet the last thing you want to do is to put on your joggers and go out for a run while on vacation. To help you burn some calories, you may want to take the stairs at your hotel rather than taking the elevator. You can also do this at the office, subway station and other places.

Don’t think of climbing stairs as a consolation workout. It may not feel like a workout, but it actually is. In fact, it can help you burn more calories, tone and sculpt your body, increase core muscle strength, and maximize your cardio efforts. Most importantly, it’s free. Just about all of us can get access to stairs.

Shovel snow

Shovel snow

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Your walkway and driveway are likely topped with a lovely coat of white snow during this time of the year. If you allow snow to build in your driveway, this can cause potential danger to your family, your, car, and your home. So go get that shovel and start clearing the driveway.

Shovelling snow can be a very intense activity. In fact, 30 minutes of shoveling is the exercise equivalent of hitting the gym for about an hour. It is actually a great workout that engages all of your major muscles, including your triceps, biceps, glutes, quadriceps, back, and abdominals.

Most people tend to underestimate how hard shoveling snow is. This activity is almost comparable to lifting weights. Lifting heavy snow plus the cold winter air makes it even more challenging. Do not attempt to do this on your own if you have a history of heart problems. You don’t want to be rushed to the hospital while clearing snow.

Get a flu shot

Get a flu shot

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Most people spend most of their time inside the house during the winter. Viruses are more likely to thrive indoors since the doors and windows stay shut 24/7. This makes you more susceptible to colds and flu.

Anyone who has a suppressed immune system may contract the flu. Just because you did not develop symptoms, doesn’t mean that you’re immune to it. You’re still carrying the virus and may have passed it on to someone else already. This is why we think it’s important that everyone gets the flu vaccine this winter.

Ice skating

 

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If you’re looking for a fun activity that can also double as a form of workout, try ice skating. Most cities will have an ice skating rink.

Ice skating is a great way to get some exercise and embrace the winter weather at the same time. In fact, skating is said to be more beneficial than running. The joints and muscles of the legs get a great workout through gliding and synchronized movement of the legs. It also targets almost every muscle group in the body. What’s great about ice skating is that it provides a great aerobic workout without even knowing it because you’re actually having fun. The best part is you can share this activity with the rest of the family. Skip the gym and hit the ice this winter. With ice skating, you can stay in shape and have fun while you’re at it.

Holiday weight gain is real. It’s not just Americans who gain weight during the holiday season, but people from all over the world. In fact, the average weight gain during this four-week holiday period is two pounds. Although it is actually smaller than what most people think, you shouldn’t whip out your noisemakers just yet. Why? It’s because most people tend to have a hard time losing those pounds after the holidays. If you are one of them, you may be in need of some weight loss tips.

Losing weight is no walk in the park. According to studies, it usually takes most people about 5 months to lose what they have gained over the holidays. The weight gain may not be significant, but it doesn’t come off quickly. Two pounds may not seem like much, but since the majority of the American adult population is already overweight or obese, this increases their risk of developing cardiovascular disease and diabetes.

If you are guilty of indulging in rich, fatty foods and sugary treats during the holidays, you may be toting a few extra pounds that need shedding. By following these weight loss tips, you can welcome the year with a slimmer, healthier version of you.

Set realistic goals

Set realistic goals

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There is no magic potion that allows you to lose weight in an instant. Try to make the necessary changes in your diet and lifestyle, but don’t overhaul your diet overnight. If you do, you’ll end up going back to your old habits after a week or two.

If you are serious about losing weight, then try to make weekly resolutions. But make sure that you set realistic goals. Otherwise, you’ll just end up feeling disappointed. Losing about 1 to 2 pounds a week is doable. But in order to achieve your goal, you need to eliminate about 500 calories daily through diet and exercise. If you think you can do that, then good for you. If not, don’t push yourself too hard. Losing weight takes patience and dedication. With proper planning and discipline, you’ll definitely achieve your goals.

Eat healthy

Eat healthy

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There are lots of diet trends that claim to help you shed some pounds fast. Although some of them work, they are only suitable for short-term weight management. After that, you’ll be reverting back to your old habits, and you’ll gain those pounds you’ve worked so hard to get rid of. Instead of relying on some diet trends, try sticking to a healthy, nutritious diet. Fill your plate with fruits, vegetables, lean protein, and whole grains.

Nuts, tuna, beans, legumes, boiled potatoes, cruciferous vegetables, salmon, and eggs are just some of the foods that are weight-loss friendly. Try to incorporate these foods into your daily diet, and they’ll help you turn your weight loss dream into reality. Small changes in your diet can make a big difference.

Get moving

Get moving

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The combination of diet and exercise is the perfect recipe for weight loss. For those who are serious about burning some calories, this is one of the best weight loss tips we can give you.

Exercise provides several benefits. Not only will it help you burn fat and stay fit, it can also help prevent the development of diseases like diabetes, cardiovascular disease and certain types of cancer. In order to enjoy all these benefits, you need to commit to regular exercise.

Exercising doesn’t necessarily mean spending time in the gym. Walking, running, dancing, swimming, and cycling are great forms of exercise. Choose one that you enjoy doing the most. There is no point in getting a gym membership if you find running on a treadmill boring. In order to get the maximum benefits, you need to make sure that you enjoy what you’re doing. Otherwise, you may find yourself dragging yourself to the gym and wasting your money in the end. Having an exercise buddy is also a great idea. Not only does it make exercising more fun, you’ll also feel more motivated to stick to your routine.

Drink water

Drink water

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Most people have a hard time distinguishing thirst from hunger. More often than not, people mistake thirst for hunger. This usually happens if you don’t drink enough water.

Dehydration causes your body to receive mixed signals on hunger. It causes you to believe that you’re hungry, when in fact, you’re just thirsty. Over time, this can lead to weight gain. To prevent this from happening, make sure that you’re drinking enough fluids throughout the day.

If you think you’re hungry, resist the urge to grab some snacks. Get a glass of water instead, and then wait for about 5 minutes. If you still feel your stomach rumbling after 5 minutes, then you’re probably hungry. At this point, your body is telling you that it needs food. Try eating something healthy that will give you some sense of fullness.

Get rid of temptations

Get rid of temptations

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Most people would grab a bag of chips and a can of soda when they feel hungry. Often, this is also the snack of choice when binge-watching their favorite TV series during the weekends. This is one of the biggest reasons why most folks gain weight.

If your pantry is filled with junk foods and carbonated drinks, now would be the best time to get rid of them. So the next time you feel the urge to munch on something, you won’t be tempted to grab a bag of chips. Rather, munch on something healthier like cucumber sticks, asparagus fries or kale chips. Not only are they healthy, they won’t make you fat either.

Don’t eat after dinner

Don’t eat after dinner

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Late-night snacking can be a source of hundreds of excess calories, which can cause you to gain additional pounds. This is especially true if you are someone who eats mindlessly out of a pretzel bag or enjoys spooning ice cream from the container.

Often, people eat midnight snacks because they’re hungry, bored or because it’s been a habit. To curb your night time snacking, we recommend that you eat a satisfying dinner. This is actually one of the biggest mistakes committed by those who are trying to lose weight. Sure, you’re not supposed to eat a lot at dinner time, but make sure that it’s filling enough that it would last you until bedtime.

There are also times when we mistake hunger for tiredness. Lack of sleep may cause you to eat more. If you find yourself craving for some snacks even after you ate a fulfilling dinner, this may be your body’s way of telling you that it needs some rest. You’re not hungry, you’re just tired.

Want to know the best kept secret about fat loss? It’s leptin… that’s the bottom line. So what is leptin and why should you care about it if you want to burn fat, get ripped six pack abs, and not have to worry about shedding the MAX amount of stubborn fat?

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