Easy Fitness Blog

Give Your Stomach a Rest

2010-01-26T06:30:20Z

Without doubt one of the most overlooked reasons why so many people today suffer from fatigue is their eating habits. They may have no desire or appetite for food, but the “clock” dictates when it’s time to eat, so they eat.

People have been brainwashed into believing they have to eat three or four large meals each day, whether their body actually needs the food or not. Do animals look at a clock to govern their eating habit? Certainly not. They eat when they are hungry and hence reap the benefit of living long and healthy lives.

The stomach works hour after hour, day after day, to digest food. Including way too much of the toxic junk we eat. Although the stomach does an awesome job in trying to process this deluge, the strain we place upon it is often too great. The end result is lethargy, fatigue and sometime even serious disease.

The stomach needs time to digest rest and then prepare digestive juices for the next intake of food. Then, and only then, will the stomach do an efficient job of digestion the body be able to reap the benefits.

Natures has evolved a simple and fail safe system for the intake of food, however most of us rarely pay attention. The stomach, when ready, will send out hunger pangs that in turn will increase the activity of the saliva glands. This process is vital for the correct digestion of food.

Sadly, the stomach has become the main victim of food addiction because it works in a state of constant overload. It cannot cope with all the undigested food that soon starts to ferment and putrefy. Is it any wonder that the brain becomes fogged and energy levels are depleted…or that the breath begins to smell bad? As toxic sludge permeates throughout the body, unpleasant odors are often quite common.

With the proliferation of junk food the stomach’s woes have increased tenfold. It now has to deal with chemicals, some highly toxic, which it was not designed to do. All this extra work takes time, something most individuals are unwilling to give.

Finally, always remember that digestion is a dual process. The first process takes place in your mouth through chewing, which prepares the food for final digestion. The final process of digestion is completed in your stomach.

Be honest with yourself and decide if food has become an addiction. If it has, remember that you are dealing with a habit and habits are difficult to break. Your body may start to send out all sorts of weird signals when your eating habit improve, but don’t give in. Stay the course and say hello to a new you.

Eat to live, don’t live to eat. The results will astound you.

How To Perform The Best Fat Burning Exercise

2009-10-05T04:19:55Z

Want to pop a pill and lose all the excess weight? Yes, that’s what advertisers want all those who desire to get slim and lose fat to believe in. Yes, all there is to be done is just pop a pill and lay around without doing any exercise, and then the body will get slim by itself as if some magic just happened.

But the truth of the matter is, exercise is still the best choice to achieve healthy weight loss. And fast too! Just like everything in life, there is always the smart way to perform exercises as well as there is the stupid way. The former can start the body’s fat burning process faster and more efficiently whereas the latter will often end up with less than desirable result.

What makes them different is how the exercises are performed. The secret to fast weight loss is that one has to perform exercises in short bursts.

When exercises have been carried out in short bursts, the body will burn more fat during its recovery period. By repeatedly exercising in this manner, one can teach the body that it needs more energy stored in muscle for fast access. It also teaches the body that storing energy as fat is not efficient because the exercises are never carried out long enough to fully utilize the fat that will only be mobilized during prolonged period of exercises.

Basically, any number of exercises can be done in this fashion. The only rule to observe is that all these exercises are to give the heart and the lungs some good amount of challenge. Cycling and swimming are some of the best choices because they are low-impact and don’t incur much risk of sport injury.

It’s really a personal preference as to which form of exercise is chosen because it will all depend on one’s fitness level. The key is to make sure to advance gradually through time.

Here are some helpful tips on getting started:

1. Perform some light warm up and stretch good enough before starting any exercise program.

2. Start with 20 minutes every other day, which averages to about 10 minutes per day.

3. Start nice and easy and progress gradually. Don’t strain too much.

4. Only increase the intensity of each session as endurance improves over time.

5. Break those 20 minutes into even shorter intervals of exercise too if so desired.

6. Apply briefer episodes of gradual intensity increase.

7. Finish every session with light “cool down.” This will help to reduce muscle soreness after exercise and during the recovery period.

To sum up, always start with a comfortable level of exertion and progress into increasing the intensity of the activity rather than the duration when performing more advanced exercises. Following these guidelines will help the body lose fat fast!

Please check with your Doctor before trying any of the above.

How To Build Muscles Effectively

2009-09-13T09:50:18Z

Exercise is definitely the ultimate means to preserving muscle. But a lot of people just don’t know which muscle groups to focus and work on to achieve the goal of building muscles to preserve and maintain wellness.

People will often get mistaken by the terms such as “re-building muscle mass” because they will tend to think that this is only done by going to the gym and workout to build muscles in the arms, chest and shoulders. Although working out in the gym can build muscles, what they will never be able to understand is the association of muscle building and the age-related sarcopenia.

The upper extremities contain only 15% of the body’s total muscle mass and you can increase their size by 200% without any obvious difference in the measurement of body’s total muscle mass. If any significant breakthrough is to be made, then the major muscle groups are to be targeted.

What most “workout nuts” don’t realize is, the biggest muscles in the body are the quadriceps on the front of the thighs. Next to them are the gluteus muscles in the buttocks. Third in place are the hamstrings on the back of the thighs. Therefore, the key to activating the “anti-aging” factor in exercising is focus on exercises that work on flexing and extending the hip joint.

Another key to building muscle successfully is to focus on performing compound exercises that move more than one joint with the heaviest weights right from the start of exercises. By working on the major muscle groups first, faster results are made possible because that’s how our body runs itself.

Exercises can also be performed with movements that extend over a wide range of motion for the major muscle groups such as the legs and the back. But for most men, one of the fastest ways to build muscle is with a “Split Routines.”

By “Split Routines” it is meant that exercises are not performed in the same manner every time workout is done. Instead, exercises are split into 2 groups and each is performed on different days.

Aerobic exercises also must be added to every workout regime. They support peak cardiopulmonary function. Bear in mind though, that long duration cardiovascular exercises will cause the body to strip muscles by itself. Cardio endurance activities such as jogging will burn off our body’s hard-earned muscle.

Therefore, knowing which exercises to perform that can produce results fast and efficiently is one of the most important things any “workout nuts” must know.

Always work on the major muscle groups to produce massive and evident result first because not only do these exercises produce fast results, but also they re-adjust the metabolism of the body in such a way that those with fast metabolism – people who can’t seem to gain weight – and those with slow metabolism – people who can’t seem to be able to lose weight, can easily reach the most optimal level of health and functionality.

Please check with your physician before you try any of these exercises, make sure your body will endure.

Get Motivated to Exercise!

2008-11-29T03:09:54Z

Why exercise? Most of us do it because we want to reap the benefits that tag along such as weight management, muscle tone, fat-loss, strength gain, etc. Nothing compares to exercise and everyone should be doing it. This is where a motive must come in. It may be health related or it may include a big event such as a wedding, reunion, or even a friendly competition. Whatever your motive is, think about it long and hard, and think about the feeling you will have once you achieve whatever it is you want to accomplish.

Set Goals

It is hard to hit a goal when you do not know where the target is! That is why goal setting is crucial in achieving victory. You want to set short term and long term goals. Setting a long term goal by itself is not smart. This is like driving to a foreign destination with no map or guidelines to help you along the way. Try setting a short term goal to be reached every three to six weeks. By doing so, you are allowing necessary adjustments to be made if needed. This will keep you on the track to success. The long term goal is your motive that you have already visualized, it is your climax, it is not however the end. Once you have achieved it you will re-evaluate and set new goals.

How Do We Get There?

Which way is fast and most efficient? This is the most important question we ask ourselves in the beginning, however this question should be asked each time a short term goal is reached to prepare for the next. We all have different goals, physical capabilities and lifestyles. There is no “one size fits all” workout program!

Once we manage to begin an exercise program, we must then keep in mind that our bodies will adapt to that program within four to six weeks time. When this happens our bodies will then become stagnant in producing results. It is extremely important that we cover many avenues in fitness so that hitting plateaus can be prevented. This includes changing the number of sets, repetitions, the amount of intensity (resistance), the amount of rest time among sets and workouts. Changing the types of exercises performed must also be done over time.

This is not only the most productive way of exercising but, it also helps to keep things fresh so that boredom is not a problem. Remember, workout time is supposed to be fun, which can make reaching goals very exciting!

Power Walk Yourself to Health & Fitness

2009-09-04T22:03:47Z

Do you have a spring in your step? Does life feel so good that you cannot wait to get out of bed in the morning?

With the sedentary lifestyle so many of us lead nowadays, the chances of feeling like this are a little on the minus side. Hours of sitting at computers, driving to work and then watching TV at home, all lead to being overweight, having posture-related aches and pains and a general feeling of sluggishness.

These physical symptoms lead to mental sluggishness too. So we are trapped in this cycle of lethargy, draining us of our vital energy.

In order to lignite that vital spark, we need to break this cycle and the way to do it is…exercise. Exercise should not an optional extra that we fit into our lives when we feel like it, it needs to be an essential part.

Body and spirit are inextricably linked, so to achieve a healthy mind, you must firstly have a healthy body.

In order to make exercise an ingredient of our everyday lives, something that we will stick at, it needs to be fun. It needs to be enjoyable, challenging, motivational, have variety, achieve the desired results and suit your body and lifestyle.

One of the most natural forms of exercise is walking. Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.

Whereas any form of walking is beneficial, the most powerful is…Power Walking.

There are numerous benefits to be gained from power walking and some of them are:

Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.

Mental well-being is improved resulting in a reduction in anxiety, stress and tension.

Muscles are toned and strengthened.

Helps to reduce body fat and manage your body weight.

Boosts energy and improves your self esteem.

The above are just a few of the physical and mental benefits to be gained from power walking. One benefit that deserves special mention and is often overlooked, is that if you walk with friends, it is socially enjoyable. This ensures that your power walking exercise is fun and not an activity that has to be endured.

Power walking is a low cost form of exercise. No special clothes or equipment are necessary to be able to participate.

However, there is one item that I would strongly recommend and that is a good pair of walking shoes. Each time your foot hits the ground, it is subjected to two and a quarter times your body weight, so the purchase of walking shoes is a wise investment.

So, muster your friends, grab your walking shoes and power walk yourself to new levels of physical and mental well-being.

Are You Teaching Your Kids Unhealthy Habits?

2008-08-22T02:49:24Z

As a parent, you have many obligations and responsibilities to juggle, most all are centered on your kids. You constantly serve as an example, not just when they are little, but throughout their lives. These obligations and burdens mean that you are a constant role model; you are the person that your kids should look up to.

This means that how you take care of yourself will have an impact in shaping your children’s health over the course of their lives. If you are overweight, and do not take the time to exercise and manage your health, how can you expect your children to do so? If you see exercise as a chore or a burden, how long before your kids pick up that attitude from you and carry it forward throughout their lives?

Obesity is something that is determined in part by genetics, but is mediated by several other factors as well, among them diet, exercise, and activity level. Kids are, by nature, high energy. They are always running and shrieking when they are little, and burn off lots of energy by playing.

Make that your focus. Take the time to play with them. Do not make exercise ‘trudge on the treadmill’. Make it, “OK, let’s go to the park and play ultimate Frisbee”. Do things together as a family. Plan family hikes, walks, and bike rides. Use them as an excuse to get some exercise together and talk about the day.

How much exercise is enough? In general, try to get 30 to 60 minutes of low-level exercise per day, whether it is walking through the park at a brisk pace, running with the dog, or chasing your kids around the playground with a super soaker. Whatever you do, make it fun.

Give your kids some input into what activities you will do as a family. Some kids get into competition and sports, while some would rather do something fun that does not involve proving that they are better than anyone else. In particular, pay attention to your introverted children and let them know that what they want to do matters and that they will not get bullied by their older, more assertive siblings.

Since your kids will learn from your example, make sure you are setting the right one. If you are not taking the time to run around and play, they will emulate you and, once a child becomes obese, they can get ’stuck’ in that health problem for the rest of their lives.

Water is Nature’s Gift

2008-08-06T11:15:53Z

It has been estimated that our bodies consist of over 600 trillion cells, each one containing seventy percent water. Now, without getting into a lot of medical mumbo jumbo, the basic fact is that nature never does anything without a reason, so that water is there for a purpose, and that purpose is to keep us healthy. It is now an undisputed fact that the quantity and quality of our water intake is one of the major contributors to how we feel and to the functioning of the control center, our brain.

Dead Cells and Toxins.

Dead cells and toxins must be flushed from the body or they will accumulate and cause disease. Place a rotten fish in a refrigerator and it will contaminate all the other food. This is exactly what happens when your body fails to cleanse itself of debris and toxins, it becomes contaminated and disease sets in. Your body relies on you to provide it with water to flush this debris out. Not alcohol, not soft drinks, not tea or coffee, not milk but water. Put dirty fuel in your car and it will misfire, cough and splutter. Drink anything except pristine water and chances are you will do much the same. There never has been or ever will be a better substance than pure water for internal cleansing.

The Immune System

The power of the immune system is located in the blood where protection is found from foreign pathogens (an agent that causes disease, especially a living micro-organism such as bacterium or fungi). Antibodies within the blood search out and destroy these pathogens attached to organisms within the body. When blood, which is ninety percent water, becomes contaminated with toxins the antibodies become sluggish and unable to function properly. By providing our bodies with the best possible water we enhance its ability to heal and repair. Modern medicine can indeed cure us of many ailments, however quite often it can only be a “quick fix.” If the antibodies cannot do their job properly it is only a matter of time until another disease strikes.

How Much Water Do We Need?

Your lungs expel between two and four cups per day, another two to four cups are expelled through perspiration (not including exercise induced perspiration) and on average another six cups when you go to the toilet. You need a minimum of two liters per day. To some this may seem to be an impossible task, however, taken in small quantities throughout the day, it is not hard at all.

Best Cardio Workout

2008-08-05T02:31:16Z

People may wonder that what type of cardio workout will prove best for burning fat. There are many companies in the market which claims their cardio machines are the best, but this is not true. Each and every person has different cardio needs and an individual workout plan. To start with a cardio workout plan, you should consult a physical fitness trainer.

Trained physical fitness trainers can show you the best cardio workout which will help you to burn fat and lose weight. A person should workout in ways that he truly enjoys. But consistency in the cardio workouts is very important. Consistency can lead a person to a healthy physical health. Burning of fat and weight loss depends upon the intensity of workouts. Consistent and intense cardio workouts will help a person to lose a good amount of weight and fat.

People who are just beginners should start with low intensity workouts. Low intensity workouts can help a person to work out for a longer time building stamina and energy. It is possible to increase your intensity level gradually with the time. Increased intensity cardio workout can further help a person to lose fat and weight. However, it is always advisable for a person to reach higher intensity cardio workout after numerous sessions of moderate workouts. Otherwise there are chances for tearing of muscles or other serious injures.

Treadmills are considered on of the best cardio machines to burn fat and tone muscles. Today, there are many types of treadmills available in the market with different price ranges. Even, doctors and trainers have considered treadmills as a great cardio workout. The results of the treadmill can be seen very fast and help a person to achieve weight loss goals. To prevent boredom on treadmill, people can either walk or run while listening to music or watching television.

For the people who want a cardio workout at a lower intensity can opt for elliptical exercise. Elliptical exercise equipment is also considered a good cardio workout, because people can lose weight without having impact on their joints. A person should also take the help of a trainer for the elliptical equipment for varying intensity workouts.

Candis Reade is an accomplished niche website developer and author.

To learn more about cardio workouts, please visit Sport Amp Physical Recreation for current articles and discussions.

Swimming Workouts – A Low Impact Fitness Option

2008-07-16T10:29:20Z

Swimming for Fitness

Swimming is an excellent way to keep in shape for those who don’t enjoy going to the gym and running on a treadmill or sweating their way through a stair climbing routine. Swimming activates all the main muscle groups in the body, and the intensity of the workout depends on the individual swimmer. Since swimming is performed alone, it can be less intimidating that taking up a team sport, seeing as the swimmer is only racing against their personal best times.

Before hitting the pool, the swimmer must be properly equipped with a competitive-style swimsuit, a waterproof watch, a tightly-fitting swim cap, and a pair of comfortable goggles that don’t pinch the face too much, yet aren’t so loose that they allow water to seep in through the sides. Many swimmers like to chart their progress in a training diary where they can log their times so that they can adjust their swimming workouts accordingly.

Writing the Routines

In order to gain maximum benefit from swimming for fitness, the swimmer will need to develop a series of swimming workouts that will evolve as the swimmer progresses with their craft. Generally, swimming workouts should consist of a short warm-up to get the muscles lubricated, a series of drills to build technique, kicking to strengthen the legs, pulling to strengthen the arms, a main set for stroke development and practice, and a cool down to help the muscles readjust after the workout.

Most swimming workouts last between 75 and 90 minutes, though they can be amended for shorter practice sessions. When reducing the length of swimming workouts always vary the parts that are lessened or cut out completely. Never omit either the warm-up or cool down sections of the workout, as that can cause injury.

It is critically important to rest between sets of strokes, since the most rest a swimmer gets, the faster they swim. When warming up and throughout the first sets of the workout, concentrate on using perfect technique as opposed to speed. If the mind begins to wander too much during swimming workouts, switch things up to avoid being caught in a rut.

Sample Swimming Workouts

Here are some sample swimming workouts, but remember these are only a guide for developing a personalized swimming program suited to the individual needs of the swimmer.

Workout 1

Warm-Up: 5 sets of 100 meters of stroke of choice, rest for 20 seconds between sets.

Kick Set: 5 sets of 50 meters with board performing kick of choice, rest for 20 seconds between sets.

Pull Set: 10 sets of 50 meter sprints with a leg float, rest for 20 seconds between sets.

Kick Set: 10 sets of 50 meter sprints wearing swim fins, rest for 20 seconds between sets.

Cool Down: 5 sets of 100 meters of stroke of choice, no resting between sets.

Workout 2

Warm-Up: 4 sets of 100 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, resting for 30 seconds between each set.

Pre-Set: 4 sets of 100 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly focusing on proper technique, resting for 30 seconds between each set.

Main set: 400 meters freestyle, 200 meters backstroke, 200 meters breaststroke, 200 meters sidestroke or butterfly, resting for 30-60 seconds between each stroke.

Cool Down: 4 sets of 50 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, swimming slowly, resting for 30 seconds between each set.

More Swimming Workouts

Toby Huseman publishes his tried and true swimming workouts and practice plans online, you can access them at the site below:

Swimming Workouts & Practice Plans (http://www.swimmingpracticeplans.com/)

Fitness Workouts – Abdominal Workouts

2008-07-16T10:27:08Z

Working out your abdominals can prove a trying experience for many. In my experience, this can stem from some bad memories of attempts you’ve made in the past. But the fact of the matter is, if you feel that burn in your stomach that means your workout is working! You’ll find if you keep persisting with your workouts, you will begin to see results very quickly.

The other hurdle people collapse at is they do the wrong exercises, or, more commonly, the right exercises the wrong way. Being informed is your number one weapon in getting those dream abs you’re after.

Here are some exercises I have found highly effective:

Bicycle Ab Exercise

This exercise isn’t considered one of the most affective ab exercise for no reason. It’s absolutely ideal as it targets the abdominals and the obliques. This is done by twisting as you raise to cover a wider area. If done correctly, you should really feel it after this one.
To do a Bicycle Ab Exercise:

1. Lie on your back with your hands behind your head and legs raised and straight.

2. Bend your left knee and move it towards your chest while lifting your right elbow up to connect with your left knee. Please don’t pull on the neck during this process.

3. Straighten your left leg then repeat with the right leg and left arm.

4. Continue with both legs airborne for 15 reps or about a minute.

Reverse Crunch

This one more targets the lower abs but it does it in a very effective way. Done correctly, this exercise will do wonders for your abs and will set you on the fast track to your goal.
To do a Reverse Crunch:

1. Lie on your back with your legs perpendicular to the ground. Rest your arms alongside your body on the ground.

2. With your knees bent, slowly raise them bringing them towards your chest.

3. Contract your abs to get your hips off the floor and reach the legs towards the ceiling.

4. Restart and repeat for 15 reps.

The good news is, if you do these exercises correctly, there is no need to buy all that expensive equipment you see on TV all the time. Follow the steps, and be persistent, and you’ll be rewarded.

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There are many abdominal exercises out there that can assist you in getting the abdominals you want. Check out my website Health and Fitness with Motivation (http://healthandfitnessmotivation.wordpress.com/2008/06/21/abdominal-exercise-ab-workouts/) for more.