When you start a new workout routine, it’s normal to assume that you’ll start seeing real results almost immediately. While this may be true for some people, most find that they have to keep up their workouts for several months before any noticeable results start showing up. That said, there are always things you can do to speed your improvement and start getting the results you’re looking for more quickly and easily. Here are a few simple fitness tips to help you do just that.(more…)
Posts Tagged ‘tips’
Running’s been more popular than ever, and for a reason: it can be fun, liberating and healthy. Yet, many people are not ready to fully commit themselves to jog regularly or simply don’t want to even try because they don’t consider them sporty or athletic enough. If this is you, you might change your mind when you learn all of the benefits of running.
There are many benefits to running and even if you are still unsure whether to start or not, you should know that you can always start slow. You don’t need to exhaust yourself unless and until you’re completely ready to run like a pro. So, for those who wish to start running, here are some benefits that regular jogging sessions can have on your mental and physical health.(more…)
Working out and having a consistent plan can be a job in itself when you’re trying to reach your fitness goals. However, there are many things you can do to help improve and enhance your workouts so that you get the best possible results. It’s all about making small changes to help you get stronger, get more gains, and accomplish more results. Just a few simple changes can enhance your workout almost immediately.
Change is never easy. Even when it’s a positive change, making adjustments in your life can be difficult. Adopting a healthy lifestyle does require change for a lot of people. It means incorporating more exercise into your daily routine and following a well-balanced diet that doesn’t cause you to feel deprived or restricted. Having the right mindset is the first step toward discovering a healthier version of you. And here’s how it’s done!
Here is an interesting guest post by a good friend of Project Swole. He wishes to remain mostly nameless (aside from mentioning his name is Andy), but trust in me he is smart and experienced, and I think this piece will really connect with most Swole readers.
“It’s unpleasantly like being drunk.”
“What’s so unpleasant about being drunk?”
“You ask a glass of water.”
– Douglas Adams, British author, and humorist
Human beings like habits, as a rule. It’s like that old phrase, “If it ain’t broke, don’t fix it.” So, if we do something, and it works out ok, we’ll do it again.
Good or bad, habits allow us to predict the future – if I do this (exactly as I did yesterday), I know what will happen. Habits equal proven outcomes. Get on this train at this time in the morning, and I’ll be at work on time.
And if those habits are linked to a reward of some description, anything from a hit of dopamine in the brain by achieving a specific goal or, heaven forbid, one of a human being’s primary rewards – either food or sex, we’ll be back same time tomorrow, guaranteed, with our plate in our hand, as it were.
Habits provide routine, and for us, routinely provides security.
Unfortunately for us, some habits don’t sit well with others, and the rewards each brings actually off-set against one another, which kind of defeats the object. Take, for example, the diabetic cake-shop owner. You get my point. In fact, like the rest of our existence, it’s all just one big juggling act, seeing what works, what doesn’t, what affects something else, and so on, and hoping for a happy medium somewhere along the line. (more…)
If you are interested in bulking up, you probably are worried the only way this is possible is through consuming steroids and other drugs that help to accelerate the process. But this is not necessarily how you gain muscles. You can pursue a natural muscle development process, which calls for dedication and a bit of patience. In a few months, you can begin to see changes if consistency is upheld. While doing it, note that age is a factor that affects the process, so make sure to embrace exercises that are right for your age.
Adjust your Diet
Before you even think about any workout options, you would need to adjust your diet. First thing is to increase calorie intake, but not too much – just enough for your workouts. But while doing this, avoid junk as this will only make you to gain more weight and you don’t need that. Second ensure you are hydrated well. Consume enough water especially during workout sessions. Water keeps your energy levels up and gives you the lubrication you need for your joints.
It also supports digestion and absorption so you are able to get essential nutrients. Lastly, consider taking muscle building foods. Take more foods that are rich in omega-3s and omega-6s. Eat proteins, fiber, and carbs in plenty and also consider foods like eggs and nuts, which provide nutrients for muscle build-up.
Strength Training Exercises
To gain muscles, you need to work out. Nothing gives better results than strength training exercises. You have to be patient as this process might take time. Just do it daily and ensure to rest so you don’t exhaust yourself. Before you go into any training, it is advisable to first warm up so you don’t injure your muscles. Some jog or walk could help to prepare you for the practice. The objective is to get your heart rate up without burning many calories.
Golf – Real Life Fitness
The sun was starting to burn off the clouds that had been lingering all morning, and was going to make itself known.
Two Pintail ducks land in the lake to the west, no doubt looking for a meal and to cool off. Green grass, lined with some old trees. Overall, it’s a quite early afternoon.
This was my experience at a recent company golf tournament.
I don’t play a lot of golf, even though I have a good time when I do. Recently I was invited to play in this tournament, and they’re usually a ton of fun.
Golf, in and of itself, isn’t exactly intense exercise. However, consider that we played 18 holes, and even while we were using carts, I still logged 18,000 steps on my pedometer.
Throw in the “explosive” nature of your basic golf swing, and you have some muscles being activated.
Because I don’t play on a regular basis, my lower back, and oddly, my left hamstring were soar for a couple of days after.
Golf requires flexibility, core rotation, and explosive strength. Without these, your basic swing goes to pot.
5 Weight Lifting Tips I Wish I Knew as a Beginner
If you’ve grown tired of your flabby countenance, not to mention feeling awful all the time because you fill yourself with junk food and live a sedentary lifestyle, then perhaps you’re finally ready to lay down the remote, pick up some weights, and start turning your excess baggage into toned, tightened muscle mass. Of course, you’re not going to snap your fingers and look like Arnold Schwarzenegger circa his Mr. Olympia years.
It’s going to take time, effort, and probably money to trim down and bulk up. And you’re going to need some help along the way. Luckily, there are plenty of trainers, forums, and even body builders at your local gym that can offer you pointers along the way.
Here are just a few basic tips to get you started on your journey to a muscular physique.
- Set Goals
If you want to succeed with your fitness you need good goals.
Good goals are SMART. Smart goals are Specific, Measurable, Achievable, Realistic, and Timed.
Without well thought out goals, you are unlikely to achieve them.
The more specific you can be with your goal, the better. You can create several goals around your fitness and lifestyle.
An example of an effective goal: “To lose 3 stone of weight before November 2013 by training 3-4 times a week for one hour each time at the gym”
An example of an ineffective goal: “To lose weight”
“Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” Fitzhugh Dobson