Posts from — March 2009

Fitness Supplement – what is it?

The term “fitness supplement” is familiar to almost everyone nowadays. Fitness supplement is a supplement that is designed to help people who use it to achieve several results that include but are not limited to weight gain or weight loss, muscle building, adding vitamins or minerals to their diet, and many more. There is such a variety of fitness supplement products on the market that you will definitely find the right supplement for your needs.

Fitness Supplement – weight loss supplements.

Weight loss supplement is a fitness supplement that is designed to help people who use it to achieve a considerable loss of weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc. Examples of weight loss supplements include but are not limited to Solidax ADX, Phentermine, Kava – Herbal, Xenical, Fat Absorber TDSL, Bontril, Meridia, and many more.

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"Life walking" is more than walking for exercise and fitness objectives. It’s the larger ideal of using walking to change your life.

The objective for this New Year is simple: Get moving. Don’t wait. Time is running out on your sedentary lifestyle. What can you do to make this year count for your weight loss goals – and your life walking? Two simple things at least:

One: If you’re the type who is doing absolutely nothing right now, please start to do some walking regularly. Any walking at all contributes to physical activity – and well-being. If you’re already modestly active, then do a little more every day and you’ll feel great. You will lose weight but gain something else – a life walking!

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Back when I was young and living on my parents’ farm, there always seemed to be plenty of tasks that were reserved for the low man on the totem pole. And you guessed it. That low man was me. Picking up and piling sticks seemed to be one of my dad’s favorite tasks for me, and quite frankly, it was one of my least desired jobs to do. Funny how that works. Anyway, every time my dad would tell me to go out and complete one of these undesirable tasks, I would respond with the requisite whining, complaining, and carrying-on that usually comes from a young person who is having to do something he/she doesn’t want to do. Nonetheless, I would slump off and begin my task, usually in a half-assed manner. Then I would rush in and tell my dad I had completed my task. He would go out, check it, and 9 times out of 10, he would make me go back and redo, complete, or what-have-you some of aspect of my job. He would always tell me, “It is much easier to do it right the first time." This is a lesson that did not sink in until some years later. Now, however, I fully embrace my father’s philosophy, in part, because on a daily basis I see the same issues/attitudes I had as a young person showing up in how people approach their exercise programs.

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A recent study found that home workouts may do even more good than workouts at a gym. This is good news for people who are time crunched and find it’s too much trouble to make it to a health club.

So how do you get the most from your home workouts? Follow these
suggestions:

1. Have A Plan. Know exactly what it is you want to accomplish and how you intend to get there. Plan out the exercises and the amount of reps and weight you will use. If time is a factor, make sure the volume of your workout fits the alloted time. If you can only squeeze in 10-15 minutes, then make the most of it. Use compound moves for the large muscle groups. Use an exercise log and refer back to it. It’s a great way to track your progress.

2. Have What You Need. Make sure you have available any equipment you intend to use and that you know how to use it. If you have never used resistance tubes, then practice with them in advance so you get a sense of the tension they provide. If you plan to use a stability ball, make sure you have the right size for your height. See a chart here.

3. Know How to Do Things Right. Make sure you are familiar with the
exercises you plan to include in your home workout. Do some research and completely understand any new exercises you intend to do. Form is very important. Proper form will keep you from injuring yourself.

4. Mix Things Up. Don’t stick with one workout for ever. Your body will quickly adapt to any form of exercise if you stay with it for too long. Make sure in your planning stage that you build in variety through new exercises, a different exercise order, different rep scheme or try supersets or a circuit.

5. Get Support. Work with a personal trainer to learn what you should do and how you should do it. A recent study showed that people who worked with a trainer worked harder and met their goals faster than those who did not.

Just because you are doing a home workout does not mean that it can’t be as tough or tougher than people who travel to a gym. Once you know where you are going and how you intend to get there, the rest is up to you. Follow your plan, give it 100% effort, eat right, and you’ll be on your way to a fit body.

©Rick DeToma

You have permission to publish this article electronically, without
changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at: http://www.tailored-fitness-home-workouts.com/contact.html

Get more tips like these and a bonus too, by subscribing to Tailored Fitness News at: http://www.tailored-fitness-home-workouts.com/newsletter.html

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Your muscles ache from a good stretch. This is quite normal and is part of the process. Stretching has seemingly been with us and particular with athletes since the beginning of time.

A very key point to good stretching is to hold the stretch for at least seventeen seconds. This is a pearl of wisdom gleaned from a ballet teacher a few years back. She said that any stretch under 17 seconds was just not effective.

The 17 second rule is exceeded in the high intensity Bikram’s yoga where stretches are held for about 30 seconds. Don’t forget the high level of heat that is used in Bikram’s to extract that last little bit of stretch out of your muscles. An interesting twist that is not necessary to gain benefits from stretching. But, it can’t hurt, right?

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Approach a New Exercise Program Like a New Lover

Nine times out of 10 what happened was you simply tried to do too much too soon. It’s like dating. You meet someone you like and want them to like you too, so you call them five times a day, leaving clever messages on their answering machine. You buy them cute gifts and cards so they’ll know how much you car. Yet how does your new lover appreciate all this affection. They turn tail and run. The overkill approach is a sure way to drive that once interested suitor into performing a disappearing act.

Far better to play it a little cool, give them a little taste of how nice things could be, rather than the whole banquet. It’s always wise to stop just a little shy of enough, "leave them wanting more." Why does the roller coaster ride last exactly three minutes? Because studies found that after a four minute ride people said, "Wow, that was fun," but after a three minute ride they’d say, "Wow! Let’s ride it again!"

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1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.

2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!

3. 100 Rep Squats – while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) – you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up
to 100 reps.

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Being fit, healthy, and flexible is not always easy.  It takes regular exercise and eating a healthy diet rich in fruits and vegetables.  In addition, any exercise program that you choose such as push-ups stretches, jogging or walking takes discipline.  The same discipline applies to using fitness equipment.

If you are the type of person that prefers using fitness equipment for your exercise routines, here are few tips to consider before purchasing.

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Moms don’t have the time or desire to mess around with complicated workouts that don’t get results. If you want real Mommy Muscle you need a plan that’s based on principles not infomercials and advertising.

Some things you can just count on over time. These certainties are the fundamentals of life. Let’s test it. I predict if you have a stroller age baby – they will cry today. Do you want to challenge my prediction?

I doubt it. Why am I so confident? Because my prediction is based on a fundamental principle of infant development. (One you undoubtedly know well.) A baby crying is a principle aspect of their life. It’s a reliable and fundamental behavior that allows us to make informed decisions about a baby’s condition and needed care.

I’ve noticed when it comes to fitness development; many people tend to ignore principles. Perhaps it’s because we’re constantly exposed to books, magazines, fast talkers and beautiful photography that pitch exotic opportunities to transform our lives. Maybe it’s because fundamentals are boring and unsexy. After all we don’t see them advertised. Besides, who wants to hear the way to get in better shape is to take a walk, when the T.V. is tempting us with a tan, toned model smiling at her beautiful boyfriend while taking her fat burning pill?

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Are You Destined to Sit on the Couch?

If someone mentions exercise do you think, "I hate to exercise. There’s no way I’m doing that. Exercise is hard, it’s a drag, it takes too much time." These types of beliefs may be keeping you from discovering a fun way to add to your weight loss plan.

I’m a prime example. When I was younger I didn’t like participating in sports. I felt I was clumsy, I couldn’t throw a ball to save my life, and I’d rather not try to catch one (might hurt myself). I never felt confident about my ability on the practice field and I didn’t have a competitive spirit. I didn’t really care if I won, which tended to anger my teammates. So, if anyone talked to me about exercise I’d say, "Thanks, but no thanks, I hate sports." But something funny happened on the way to the locker room; I discovered weight lifting. Keep your eyes and ears open and you may discover some activity you love.

If you’re perfectly happy sitting on the couch, then just accept you’ll stay heavier because of it. It is perfectly fine to choose not to get up and move around, but if you do get up more often, you’ll find that it feels good to move. Our bodies were designed to bend and flex. Physical activity just feels good.

Change How You Think And You’ll Change How You Feel About Exercise

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