Tag: Program

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Most if not all of the time, diet, weight loss, and fitness programs involve strict diets which for some, can be difficult to follow. The key here would be to discipline yourself and your food intake. And more often than not, this includes abstaining from eating your favorite food. This then becomes the trouble for many people who go on a diet especially when they are just starting to get used to it. But do you know that there is actually a diet program that allows you to still indulge in your favorite food without having to sacrifice your weight loss goal?

That diet program is none other than the Cheat Your Way Thin program by Joel Marion. A lot of people actually like this diet program for a number of reasons. First and foremost of course is the fact that it delivers results. But the second point is the fact that sets it apart from all the other diet programs. And this is the cheating part. Basically, this is all about working with your body system and not against it. Thus, you can help your metabolism to run faster for a longer amount of time so that your calories will be burnt. But at the same time, you can “cheat” by infrequently indulging in fatty food that works in three ways-it boosts your metabolism, burns more calories, and provides you with more motivation to carry on with your diet.

While most diets involve the tactic of cutting up or totally depriving yourself or nutrients like carbohydrates, protein and fat by starving yourself which is working against your body, the Cheat Your Way Thin program lets you work with your body by making you find a different way to eat that will accommodate certain instances when you can eat your favorite food.

Basically, you will undergo a cyclical diet. You will have a low carbohydrates day, a low glycemic day, and a high glycemic day. Then at exact and scheduled intervals, you can have a “cheat day” when you will eat whatever you want. This tricks your body in such a way that it will still think that you are on a diet and that it is still getting all the nutrients and things that it needs but you on the other hand are eating your favorite, unhealthy food. And there lies the beauty of this fitness and diet program.

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Source by Dorothy F Lee

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Do you know how Hugh Jackman of Australia whipped himself for his action hero role in X-Men Origins: Wolverine? In his interview with Muscle and Fitness (M&F), Hugh Jackman stated that he used to visit the gym daily and eat a high protein diet to gain more muscle for the role. You can also get a perfect muscular shape like Hugh Jackman by following a good muscle fitness program. It is a proven fact that by the age of 65, people who do not engage themselves in regular exercise lose nearly 80% of their muscular strength. So, it is mandatory for everybody to move their muscles regularly in accordance with some rules to get quick results.

Rules Followed in a Muscle Fitness Program

All effective muscle fitness programs follow some simple set of rules, which are essential to body building:

1.Variety of Exercises: If you do just 2-3 types of exercises, you will see the difference only in those sets of muscles that are involved in performing the exercises. A comprehensive muscle gain program will help you work all your muscles thoroughly.

2.Protein-rich Diet: Muscles in the human body comprise fibres, which are made of protein. So, while striving to gain muscle, it is essential to have a protein-rich diet.

3.Rest: Muscles are not built when you exercise, but when you sleep. Each muscle fibre is thinner than a human hair. During your work out, you actually tear out the muscle fibres. These fibres regenerate and grow when you sleep or rest. So, a good muscle fitness program allows certain gaps between regular workouts to rest the muscles.

4.Toning Muscle: Some light exercises, such as swimming, walking and cycling, are also recommended by fitness programs. Lifting heavy weight every time can make your body rigid. Light exercises are important to keep your muscles toned and flexible.

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Source by Jimmy B Carter

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Suppose you know a little about working out and partake in the odd training session. But what if you recently felt a compelling urge to get serious about your physical exercise program and really "shape up". How would take it to the next level?

Well, since we are talking about Health-Related Fitness, we need to bear in mind that it is a physical condition which consists of 5 integral components, relating to "good health." These include:

  • Cardiovascular Fitness
  • Body Composition
  • Muscular Strength
  • Muscular Endurance
  • Flexibility

A glimpse at these components will easily tell you that you will need to devise or obtain a workout program which mainly allows for aerobic and anaerobic exercise. Simply put, that means training to enhance the capacity of your heart-lung function and the major muscles of the body. Training would also extend to adequately address biomechanical functions in terms of improving overall mobility of the joints and the tone of connective tissue. Finally, body composition is an important indicator and predictor of health and / or the risk of illness – depending on whether you lead an active or a sedentary lifestyle. Through the requisite workout routines and nutrition plan, one's body composition will reflect a desirable ratio.

In short, it is desirable to augment lean body mass by optimizing muscle condition while lowering the level of body fat via a proper nutrition plan and aerobic exercise.

Now that we have a framework idea of ​​what is entailed to enhance our physical condition and improve our health, we could jump right in and start working out, right? In a manner of speaking yes, but having made the commitment to get "stuck in" and transform our bodies, does not automatically mean we are going to reach our objective. We need a game plan.

Let us consider for a moment how one would successfully voyage through unchartered waters. The answer is relatively simple, but there is a catch: only once you have chosen a destination and a time-frame, do you take out a map, plan your route, prepare your journey and set off. That metaphor applies similarly when it comes to transforming your body, so take heed of the following important points:

  • Know what your goal or objective is

(in this case visualizing your changed body in three months' time – if that is your intended program window). Without direction, merely training and presuming you will somehow succeed along the way will give the same results as I once had – precious little.

  • Carefully read through the training and nutrition principles of your chosen program
  • and familiarize yourself with the required fitness activities for the applicable duration. As I often reiterate, especially to individuals under my guidance, it is most useful to broaden your knowledge and understanding of the many topics associated with the health and physical fitness industry, by reading as widely as possible.

  • Decide whether you will train in your own home or in a fitness center
  • , as this will influence your weight workout techniques (related to muscular strength and endurance training). The aerobic exercise on the other hand, can be done in a gym or on the road, track or sports field. If you decide to do the weight-training at home, you will need to invest in some basic equipment like a set of adjustable dumbbells, a barbell, as well as a bench, etc. I would however recommend, if you are a beginner, to consider utilizing a fitness center (or gym) at first. That way you can eventually set up a home gym understanding more clearly the minimum apparatus requirements for effective training, along with the space required for this option.

  • The preparation part of the journey entails one small daily procedure. You may think of this as a drag or a banality – do not make that mistake. It is of utmost importance to plan your meals and workout routines ahead of time. A simple 10-minute procedure the day before is all it takes. You may eventually find, after completing your program, that you can make it up as you go along. While you could do this to an extent with your meals, it is far more difficult to ad-hoc the
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    What three motivational words can you say to yourself that will put your exercise program in overdrive and make your fitness dreams come true?

    "I Want To!"

    Too often we approach our fitness routines with the thought "I have to," and it produces a counterproductive attitude toward our fitness program. Say both phrases out loud (if you're in a public place you can wait till you get home … or not) and pay attention to how it feels within your body. "I have to" produces dread and a "heavy" feeling. "I want to " produces an extra pep in your step and a joy associated with whatever you want to do.

    How I used this phrase to help me.

    I'll be honest, getting myself to work out is not difficult at all. I just set a plan, follow it, and adapt along the way. It's one of the reasons I became a personal trainer; it has pretty much come easy to me. But there are goals I have had that have really challenged me mentally and emotionally. In fact I am going through one right now.

    Back in February I threw caution to the wind and hired a French teacher to, well, teach me French. I knew French back when I was a wee tike but lost it when we moved to the States. And ever since I could remember I have wanted to relearn it. So I started doing my research, looking for a teacher, and I found Sabine. Born in France, she has a PhD in French studies and is a teacher … DING DING DING! I stalked her down and got her to meet with me, and after a nice chat I knew it would work. So even though I was still trying to build my business, take care of a baby, and learn a new city, I committed. I told her I would be with her for at least a year, and we got started.

    (PS There are a lot of really good teaching points in this last paragraph about achieving your goals. You might want to go back and reread it.)

    This French teacher is kicking my butt!

    I was so gung ho those first couple of classes, and I was feeling really excited about finally being able to speak French. And then I got hit smack in the face with reality. I remember it really clearly, that feeling of being overwhelmed and all the negative thoughts flooding into my head. "There is no way I can learn all this." "You'll never get this." Etc., etc. I continued because I do not like to quit, but I was trying to power through these thoughts and feelings. I "had to" do this! Push Push Push!

    Then the thought came to me, "I want to do this," and I felt the calmness that came with it. Done. I don't question things when they are this clear. So I started to approach learning French in this manner, and it has helped me tremendously. Do I still get frustrated and impatient? You bet I do! But I don't let it become me. Because I "want to" I can now relax, have fun, and consequently learn more efficiently.

    What's running in your head?

    Do you "have to" go work out? Or do you "want to"? If you "have to," you are fighting yourself and it will make accomplishing your goals exponentially harder. If you "want to," you are enjoying the process and it will allow you to get to where you want to go quicker. So add a little " want to " in your life.

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    Source by Ekemba Sooh

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    With so many different fitness programs in the market today it does become difficult to filter out the bad ones. You can find programs ranging from overall fitness health, to precisely picking programs for just six pack abs, which is a major market. Lets see what makes a plan the best home fitness program.

    A good health plan will include a full range of exercises you can do in the comfort of your own home. It will illustrate key workouts you can do during your free time and without needing a gym membership. When you are picking the fitness plan you want to follow try to pick one that doesn't require a membership of any sort, and pick one that requires the least amount of equipment.

    Just because we're talking about fitness doesn't mean we need an entire home gym, there are good fitness routines that don't even require anything except your own focus and determination. I like training programs that only require 1 or 2 piece of equipment. For example, I find Mike Geary's fitness program very valuable because it gives you an outline of which workouts work best, especially for getting six pack abs. Tom Venuto also has a good fitness plan, however I find it difficult to read and understand.

    My vote for the best home fitness program has to go to Mike Geary's program. Simply because it's discreet, to the point, with no fluff. Try this health plan for 1 week:

    1. Workout your upper body 2 days a week
    2. Workout your lower body 2 days a week
    3. Workout your core 2 days a week

    I find this plan adequate, it's vital to have 1 full day of rest because your body needs to recover and build.

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    Source by Ernie Mata

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    The P90X personal fitness program is best described as an advanced personal fitness training program. It is meant to be implemented at home through a combination of exercises and dietary modifications. It is aimed at people, who already have decent levels of physical fitness, but who aspire to “take it to the next higher level.”

    It is worth noting that most of the physical training programs available on the market today are designed for people, who recognize themselves as physically unfit and are simply aspiring to attain basic physical fitness. Unfortunately, the designers of physical fitness training programs seem to have forgotten that there is another group of people, and that is those, who are already reasonably fit and want to be fitter. This is the group for which the P90X was designed. However, other groups of people can benefit from its exercises as well.

    Structure of the P90X personal fitness program

    As mentioned earlier, this is a program with efficacy based on exercises and dietary modifications.

    The specific physical exercises used in the program mainly fall into five categories:

    1. Cardiovascular workouts

    2. Strength training workouts

    3. Yoga moves

    4. Stretching exercises

    5. Plyometrics

    These are stretched over a 90 day period and divided into 13 weeks. Participants need to work out 6 days a week. Individual daily workout sessions are supposed to be less than one hour.

    The dietary modification aspect starts with a high protein and low carbohydrate phase. Percentage of proteins in the diet is increased progressively. This is accompanied by a commensurate increase in the rigor of physical exercises.

    Objectives of the P90X personal fitness, and how they are achieved

    The key objective of P90X personal fitness program is to get rid of “plateaus” that frustrate those working towards advanced personal fitness. These plateaus manifest when the body adapts to physical exercises and creates a situation, where exercises no longer yield desired outcomes. Thus, a person performing strength training is likely to see improvements in physical strength initially, but regardless of how hard he or she works, there are no further gains beyond a certain point. The person has reached a plateau.

    To get rid of plateaus, designers of the P90X personal fitness programs devised what they refer to as “muscle confusion” strategies. With the help of these, growth is sustained throughout the personal fitness program. Thus, people, who attained what appeared to be their “highest potential'” in terms of physical fitness, are actually able to progress to higher levels of fitness.

    The objective of the dietary modification aspect of the P90X personal fitness program is to provide participants with the “fuel” they need for often rigorous exercises. This is mainly achieved through the use of a carbohydrate-rich “athletes” diet.

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    Source by Ranjan Mm Sahu

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    Boot camp fitness programs are scientifically designed workouts to suit a wide range of people who value physical fitness and are serious about remaining physically agile and trim. The fitness programs may vary in style, rigor and intensity to meet individual needs. Boot camp techniques and exercises can burn the extra fat and calories and also initiate you into a different lifestyle.

    Losing weight and getting into shape seems nearly impossible for a lot of people and the only way to achieve results is through enforcing discipline and the fitness boot camps just do that. Understanding what needs to be done to make you physically fit and trim is winning half the battle and fitness boot camp trainers know what you need to do.

    Boot camp fitness participants are made to perform a wide assortment of strengthening, stretching, and cardiovascular drills, so the entire spectrum of bodily fitness – anaerobic, aerobic, and mobility – is trained with every session.

    Not long ago, boot camp fitness programs were terribly excruciating and you almost killed yourself with workouts that largely resembled the rigorous military training imparted to soldiers. Things have changed a lot and in a fitness boot camp, you need no longer train like a soldier to lose weight and get into proper physical shape. But still boot camp fitness programs are challenging and you need a lot of self-discipline.

    Boot camp workouts are productive because you work your entire body-nerves, tissues and muscles-through successive exercises one after the other with no respite in between. The workouts involve jumping jacks, crunches, body-weight squats, push-up with rotation, single-leg straddle, step jumps, explosive push-up, running, bicycling and lot more.

    In boot camp, the challenge is to test your physical endurance and to take your body to its farthest limits. They are are aimed at:

    • Effectively burn out a lot of unwanted calories leading to shedding of excess fat

    • Making you work your entire body within in a short span of time and increase your powers of endurance and enhanced muscle strength

    • Having each exercise differently so that you are not bored and remain enthusiastic

    • Keep you motivated as you will do the workouts in the company of peers

    • Easy to perform exercises that you can do anywhere with little equipment

    • Boosting your levels of self-confidence and achieving overall body fitness

    Some select fitness programs for free fitness assessments to determine the type of workout you will require and also supply participants with nutrition booklet including guidelines & tips to speed up results.

    Each person’s program is individualized to make it result-oriented – from the type of food and nutrition and the physical workout program design and behavioral education and changing of lifestyle. Before enrolling in fitness programs, please verify if they are reliable and whether they have qualified nutritionist, therapist, trainers and other health care professionals.

    Make sure the trainers at these fitness camps also undertake to build a program for you to pursue even after the session is over so that you sustain the levels of physical fitness you attained at the camp. This is critically important if attending a fitness camp is to guarantee long-term benefits and you get your money’s worth.

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    Source by Jemmy Carrol

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    Keeping a weight loss journal can double your weightloss, studies show. Studies also now support the idea that old-fashioned calorie counting works the best for losing weight. Put these two weightloss tips to work for you with The 60 Day Food and Fitness Program & Journal by Brad Peterson, one of the most comprehensive weightloss journals available.

    Why Keep a Weightloss Journal

    Often people believe they are eating much less than they actually are. They don’t pay

    attention to portion size and often estimate that they are eating many less calories than they actually consume. We kid ourselves that that little handful of chips or that cookie didn’t really count.

    Keeping a weightloss journal allows you keep track of all the calories you actually eat throughout the day and stop estimating.

    You might even see some interesting patterns, like empty calories spent on snacks or eating too much after dinner and before bedtime. You’ll see lots of ways you can save calories by keeping the journal.

    What you’ll find in the 60 Day Food and Fitness Program & Journal

    The 60 Day Food and Fitness Program & Journal focuses on keeping track of not only the foods you eat but the exercise you get to burn those calories and shrink those inches. There is great information provided in the front and back of the book relating to setting goals and how to reach them, with a page to write out your own goals. There are also charts on how many calories you burn with different activities and nutritional information on various foods, with a section just on fast food. There are also several pages of healthy recipes and a place to write in your own favorites.

    The 60 Day Food and Fitness Program gives you a page to list all the foods you eat in a given day and helps you keep track of calories, fat and time of day that you ate. The opposite page is where you list your fitness activities, duration and calories burned. There is also a comment section to write down any notes and boxes to check off for each glass of water you drink. (There is a great article in the book about why drinking water is important to a weightloss program too!)

    Once a week, there is a weight in page where you keep track of your weightloss and set your goals for the coming week. You can also keep track of your shrinking measurements. Other charts in the front of the book help you set up a fitness program and track your progress as well.

    To lose a pound of fat, you need to burn 3,500 calories. No matter what weightloss plan or diet you adhere to, this fact won’t change. You can cut 3,500 calories from your diet – perhaps 500 calories a day – or you can do a combination of cutting calories and increasing exercise to burn those calories and you will lose weight. A weight loss journal can be a great tool for accomplishing your goal.

    Overall, I think The 60 Day Food and Fitness Program & Journal is a wonderful, comprehensive tool that helps you set not only your weightloss goals, but your fitness goals as well, and to achieve them both.

    Need more great weightloss tips? Find them at Path2HealthyLiving Weightloss Tips

    © Copyright 2008 by Joan Jones

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    Source by Joan Jones

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    Combat the Fat is a Fitness Program written by an ex-military man named Jeff Anderson and while in the military he’s been training men to achieve their top form in a matter of weeks. He’s been known as the Muscle Nerd ever since. Now, he works as a fitness instructor, nutrition guide and as an author to his new book which guarantees to shape your body in 12 weeks.

    So is this program a scam? Find out in this review.

    First, let’s see what’s in the book for you. The Combat the Fat e-book is actually comprised of three guides. The author banks on correct exercise with control of your diet and emphasizes that there is no quick fix to a nicely carved body.

    Guide 1 is composed of some military secrets that helped soldiers achieve their top form in no time. His experiences in the military are the basis for developing this workout program. The secret of effectiveness of the exercise program are based on real fat burning and muscle building strategies which will not only shape your body but also keep it for good by a unique system they use to increase your metabolism. Increasing metabolism will help your cells burn off fat by themselves, giving you more energy to do more activities, preventing you from just sitting in you couch.

    Guide 2 teaches you basic workout plans which include working out 45 minutes a day, three times a week to achieve that body you’ve always wanted in 12 weeks. And although the design of the program is military-based, it is surprisingly made easy for beginners and those in intermediate levels. The included exercises are quite intense enough but are never too tiring or difficult to do.

    Guide 3 is the nutritional manual that is surprisingly different from other diet programs which deprive you of some foods that you should eat to have a great body. The author emphasized that the food is not the culprit to having ugly flab; instead, it is the fat in some food that we eat that is causing it. He presents some delicious recipes that will satisfy your stomach, while carving your body leaner.

    The guides are detailed enough and are presented in an organized and straightforward manner making it easier for the readers to understand and follow. The author also presents eight weeks money back guarantee if you feel like you don’t like the results.

    Generally, Combat the Fat by Jeff Anderson qualifies for a good fitness program for those who want their body carved in weeks.

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    Source by Dorothy F Lee

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