Key Workout Tips For Beginners.......

Let me tell you, it takes lot of dedication, willpower and patience to develop the kind of hot and Wow Types body . Along with this, you also require a lifelong commitment of time and effort. Here are a few easy tips which would help you to workout easily.

•  Have high quality shoes and avoid your self from getting hurt.

• Make sure that you are wearing comfortable clothing.

• Consult a doctor-If you have any medical conditions, injuries, illness, diabetes, hypertension or any Heart Illness, its better to check up with your doctor before you start lifting weights.

• Start of slowly-Doing too many exercises too early can lead you to unexpected injuries. So make it a habit to start gently with a simple exercise and gradually increase the amount you do.

• Plan your diet-The most essential thing while starting a fitness program is food. Try to understand how different kinds of food can affect you in different ways. I mean to say, understand what happens to you when you consume one bowl of chicken compared to a bowl of raw veggie.

• Choose a right gym which is well equipped and hygienic.

• Find a good trainer who can motivate you to work hard.

• Exercises alone will not work- To be fit you need to follow a good diet. The combination of a healthy diet and exercise are very essential to be fit.

• No workout when you are tired- Do not workout when you are exhausted or when you are in pain. Give your body enough time to relax or you will end up damaging your muscles.

• Warming Up- Warm-ups are nothing but walking, jumping around, dancing and some stretches. Stretches include calf stretches, Achilles stretches, leg extensions, hip stretches, quad stretches etc. These are just to put you in good mood. Every exercise activity requires warming up. This allows your muscles to awake up and start receiving the blood they require and avoid injury.

• Weight lifting- If you are not sure of how to start with weight lifting program then it is better to have a personal trainer who is there to tell you what to do and what not to.

• Start lifting weight slowly- Do not get carried away during your first session and do lots of reps with heavy weights. You should choose a weight that you are comfortable with, and at the same time you should feel that your muscle is working. This is very important for beginners or you will end up breaking your bones.

• Focus- To ensure that what you are doing is good, you must always focus. And the most important point that you should keep in mind is not to hold your breath. No matter what kind of exercise you are doing, you need to breathe freely and fully as your muscles need great amount of oxygen.

The benefits of a good workout are well-known and numerous. Unless you are certain of the payback of fitness and the risks of unfitness, you will not succeed.

And Guys Remember.... No matter what the outcome is.... Be Proud Of What You Achieve :)  cheerzz

Top Secrets for Building Bigger Muscles

Not everybody at the gym is wanting to trim down or lose weight. Some of us are wanting to bulk up and develop bigger muscles. The correct fitness program is critical for acquiring that body builder physique you've always been searching for. Make sure that your daily exercise regimen includes the accurate areas for muscle-building success!

• Finish your workout at the health club in the right order -  Begin with the dumbbells; move on to barbells, and save the machines from the health clubs for last. It's because your smaller muscles, which stabilise your body, weaken more rapidly. You'll use them most with the dumbbells, few with the barbells, and the least with the machines. Nevertheless, machines have some built-in support for your body already.

• Do the moves you hate- Usually we hate some moves for the reason that they're more challenging for us...which means we, in reality, need them so much more. To toughen that weak spot at once, concentrate more on activities and workouts that are extra demanding for you.

• Work your back even more - Every time you're working out your back, keep your thumb next to your index finger. That tiny change pushes your body to do less work with the arms-and more with the back. Another advantage of a stronger back: your entire body will feel more firm during other exercises and activities.

• Approach your leg workout differently - Don't forget that your calves are made up of two different muscles. So, to get the results you want, you'll have to work both. The great way to do this is to do both the bent- and straight-legged versions of your leg exercises. Calf raises are a marvellous place to start.

• Don't bring your weight belt to the health club - Don't bring your weight belt to the health club even though you are using your belt to give your back more support. After some time, your body will come to rely on that belt-which means your abs and back won't get the workout they require and can even wear off over time. Save the weight belt for the actual intense lifting, like dead lifts, squats, and overhead presses.

• Bend a little - When you work your biceps, bend your wrists just a little bit. Similar to moving your thumb when you work your back, bending the wrists changes the way your muscles connect. When you do biceps curls, bend your wrists backward a bit, and hold them there while you finish your set.

• Take advantage of your anatomy. Every muscle has a contrasting muscle - When you work one, the opposing muscle is obliged to calm down. Take advantage of this benefit by making "forced rests" for your muscles. Work one muscle, say, your biceps, and then follow that by working the opposing muscle, the triceps. There will enough time for your muscle to recover before you move on to the next.
Again, if you're looking to add more muscle mass; consult a qualified guru at the health club. He or she can create a safe, effective workout routine that will help you reach your fitness goals.

How To Build Muscle - Things You Should Remember When You Want To Build Muscles

When you are serious about building muscles, you will need to remember some tips that will help you with your goal. It will not be enough to go to the gym and do a routine that you just picked out of anywhere. There is more to body building than that.

Listed below are several things you should know on how to build muscle anywhere in your body.

Proper Exercise Routine

You will need to find a proper routine that is aptly meant for you. Consider the areas that you want to build muscles on. It is important to remember that you will always need to have a well-proportioned body that's why it will be better if you workout each muscle group so that you do not come up with a body that has a big chest but thin muscle-less thighs.

Proper Diet

You will also need to watch your diet. Muscle-building needs to be accompanied by a specific diet that you will need to stick to. If you are on the thin side, you will need to eat more than usual so as to have the nutrients that will help build muscles in your body. If you are on the heavy side, you will need to cut down on several food groups so as to remove the excess fat you have. Depending on the workout plan you have and the body type you have, you will need to have a specific diet that is apt specifically for you.

Body Type

As mentioned, body type is important. You will need to know your body type before you even begin a workout and diet plan. This is because your workout plan and your diet plan will be based on the body type that you have.
Patience And Determination
It is not enough that you do exercise and control what you eat. It is also important to stick to that routine each day. Why? This is because without patience and determination, you will never get the muscles that you want.

Conclusions

Listed above are the tips on how to build muscle. You need to have specific plans for your workout - your exercise sets and your diet. Do your routine faithfully and you will have those muscles soon. You need to know that each workout routine is specific, depending on your preference and your body. It is good to consider making your body as proportionate as you can rather than building muscles in only one set of muscles at a time.

Tips on How to Gain Weight and Build Muscle

Despite the fact that a great number of adult men and women struggle to drop weight, there are many out there who struggle to find the best strategy to gain body weight and build muscle. If you intend to put on weight and build solid muscle, you may need to eat a few extra calories every single day. You will need to exercise to increase muscle mass, but you will also have to make sure that you are not exercising and training way too much because you will be losing bodyweight instead of gaining it. Eating extra calories everyday doesn't mean that you should eat junk food either. If you want to know how to gain weight and muscle, consider eating foods full of protein and focusing on weight training.
There are some general rules and tips on how to gain healthy weight and build hard muscles.

Eat extra calories seven days a week

The amount of extra calories you will have to eat to gain weight depends on how easily you metabolize food and how much you plan to work out. There are rather simple steps to figure it out. For this you should use a basal metabolic rate (BMR) calculator. You can find one anywhere on the internet. But if love math, this is what the formula looks like and you can figure it out on your own.
In case you don't use kilograms (kg) and centimeters (cm), then 1kg=2.2 lbs. and 1 inch=2.54 cm.
For grownup men the formula is: BMR = 66 (13.7 X wt in kg) (5 X ht in cm) - (6.8 X age in years) and for ladies it's BMR = 655 (9.6 X wt in kg) (1.8 X ht in cm) - (4.7 X age in years).
So for instance, I am a 32-year-old male, 6′ 5″ tall (196cm), and I weigh 96kg (211 lbs.). My BMR is 2579 calories per day.
If you know your BMR, you can calculate your daily energy expenditure by multiplying your BMR by your activity multiplier. If you have a desk job and have no exercise, then multiply it by 1.2. If you exercise 1-3 days per week, then multiply it by 1.375, and if it is 3-5 times per week, then by 1.55. If you are very active, then by 1.725, and if you run a marathon or do some extreme exercise, then it's 1.9 for you.
Now in my case I would multiply my BMR (2579) by 1.55 because I go to the gym 3-4 times per week, and this comes to 3996. What does this mean? It's very simple; I have to get almost 4000 calories a day to keep my body-weight. If I wanted to lose weight, I would need much less, and on the other hand, if I wanted to gain weight, my daily calorie intake would have to go up.
But like I mentioned before, you can find the calculator on the net. You don't have to calculate it yourself because this alone would burn a few hundred calories.

Eat much more often

Eat up to 5 to 6 meals every day to make sure you eat enough and have constant energy. It can be tricky to get most of the calories you need having only one meal a day. And even if you do it, prepare to be pushed into the sea by Greenpeace as they will mistake you for a whale. Breaking up your meals will allow you to add extra calories to your daily intake without becoming uncomfortably full and fat.
Eat the perfect foods to build muscle. Foods high in carbohydrates and unhealthy fats, such as desserts, potato chips or french fries, will help you put on weight, but they won't increase your muscle mass. Stick with protein-rich meals, such as lean chicken, fish, beans, and nuts. Nuts and certain fish, such as salmon, will give you both protein and healthy fats. And if you can't get that or don't have time, you can always have a high protein energy bar. That's a much better choice than a Snickers.

Workout!
Sorry to disappoint you, but it's extremely hard to build muscle mass if you don't work out. And if you already do exercise, then remember that you'll gain weight and muscle mass quicker if you lift heavier weights fewer times than if you lift lighter weights more times. Aim to exercise your whole body to build muscle mass. For this the best exercises are leg squats and dead lifts. Try to do those as much as possible. If you like running or a lot of cardio, then STOP! Have you ever seen a marathon runner with big muscle groups? Probably not, and there is a reason for that. Cardio burns a lot of calories, and that is the exact reverse of what you need.

Rest

 Get enough sleep because your body needs recovery time for muscles to grow. Try to have about 7 hours of sleep every night. Exercise for about 4 times a week to gain muscle mass without getting hurt. It is very inconvenient when you can't work out because you have injured yourself by pushing it way too much.

Keep smiling!

Try to stay stress-free as much as you can to gain healthy weight. Stress causes your body to release a hormone, cortisol, which can lead to storing fat. So keep smiling!
There is also one very significant issue I must address. All of these helpful tips work in a broad sense, but to achieve better results, you have to shape your training regime and eating and sleeping routine around your somatotype, which is merely a person's body type. There are three types: an ectomorph (tall, thin body), an endomorph (rounded body shape) and a mesomorph (muscular and stocky physique of medium height). Every body type has specific characteristics, and what works for one might not work for the other two. So if you have struggled to gain weight, this could be the reason.
When you start a new workout program, you will quite often get extreme muscle soreness, called DOMS (Delayed Onset Muscle Soreness). This soreness is perfectly normal and it shouldn't stop you from keeping to your weight training program. It disappears in a couple of days. And if you get DOMS, it means you trained hard and you really should be proud of yourself.

Importance of Exercises in Weight Loss and Stress Management

Stress can be easily manages through fit body and fit body can be maintained by doing regular exercises. There are in 3 different components of exercises.

The first and important component of fitness exercise is cardio respiratory. This is achieved all the way through aerobic exercises. Aerobic exercise refers to exercise that keeps the heart beating at a higher rate than standard for a comprehensive period of time (half an hour to 1 hour). This is the easiest type of exercise because all that is really necessary is a good pair of shoes. Taking a 30 minutes normal walk three times a week is all that needed to burn fat and lead to other fitness. Other aerobic activities that need more equipment and/or a particular place to do it include running, biking, aerobics, and swimming, playing sports like tennis and basketball can also gives some aerobic advantages.


The second component of fitness exercise is power and muscular stamina. A person who has more power is going to burn more calories this means that adding power will help even when a person is laying down. Strength training typically requires weights. However, a person can do push-ups and sit-ups to gain some of the important benefit of weight training. There are many different types of exercise a person can do to boost power. If there are persons who are authentically concerned in starting a strength program, a trainer may want to get in touch with a fitness trainer in the area to see if he would be keen to provide extra instruction. On the other hand, there may be program offered through different group of people that a person could attend. There are also several fitness programs on internet that can be joined. The workout program must be chosen very cautiously because you need a program designed by a trainer or expert who knows all the fundamentals of weight loss training. Turbulence Training Program is the most popular and highly recommended workout system for both men and women.



The final component of fitness exercise is flexibility. Flexibility is enhanced by doing basic and essential stretching. Flexible muscles and joints are not as much of likely to get injured while engaging in physical activity. There are a number of flexibility exercises to keep your fit and healthy, and they often are part of aerobics or power training. Use similar resources mentioned with power training to educate specific flexibility exercises.

Reap The Benefits Of Exercise: Stay FIT and HEALTHY

The news is filled with scientific studies about the benefits of exercise. Television channels advertise exercise equipment, diet pills, celebrity diets and fitness regimes aimed at losing fat and gaining muscle in 10 weeks or less. With all of this blatant propaganda, it can be hard to see the simplest and most heart felt benefits of regular exercise. Exercise provides higher levels of health for the body. It improves the body's function and ability to fight new disease and the progression of disease. Simply put, exercise is an essential part of our daily lives and has nothing to do with propaganda.
To better understand the benefits of exercise, one must first examine the true definition of exercise. Defining exercise is dependent upon the level of current fitness the body has achieved. For a sedentary individual, exercise may mean walking to and from the grocery store instead of parking right next to the front door. It can be taking those extra steps to pick up the mail on foot, or walking to the bus stop to retrieve the kids after school. On the other hand, for the more physically fit person, more activity is needed to grasp the real and noticeable benefits from exercise on a regular basis.
At the heart of an exercise program is the heart. The heart needs to be worked consistently in order for an activity to be termed as exercise and thus for that activity to change the way the body looks, acts and feels. In general, exercise needs to raise the heart rate to a level that is literally an exercise for the heart. Knowing the level of heart rate one should aim for is the first aspect of reaching the core potential for the body.
Knowing Your Target Heart Rate
Your target heart rate is the rate that the heart should be raised to during exercise and the level it should remain at during the exercise program in order for the activity to truly be termed exercise. The target heart rate for an individual is computed with the help of the age and current physical fitness level. Computing the target heart rate means first computing the maximum heart rate and the resting heart rate. These two figures come into play heavily when computing the target heart rate for physical activity.
The maximum heart rate can be figured by taking the number 220 and subtracting your age from that number. While this is the most common method for figuring the maximum heart rate, the only true measurement is the one taken after rigorous exercise. In order to find this clinical version of your maximum heart rate, your doctor or the physical trainers at a local gym can help guide you through the process of maximizing your heart rate and then measuring the results.
The resting heart rate is the heart rate you exhibit upon waking in the morning. As soon as you awaken, place your fingers on the neck just below the left curved jaw line. Press in with the fingers and count the number of beats you feel within a minute's time. This is your resting heart rate.
Once you have noted your maximum heart rate and your resting heart rate you will be able to figure out your target heart rate for physical fitness. The target heart rates are figured on a sliding scale based upon intensity. The intensity levels used range from 50% to 85%, with 50% being the minimum target heart rate for physical fitness and the 85% being the maximum target heart rate for physical fitness. The method for calculating the target heart rate is as follows:
* ((Maximum Heart Rate - Resting Heart Rate) X Intensity %) + Resting Heart Rate
To further understand the calculation of the target heart rate an example could be:
* A 30 year old woman who has a maximum heart rate of 190 beats per minutes (220-30) and a resting heart rate of 60 beats per minute. This woman would have a minimum target heart rate for physical fitness of 125 beats per minute (190-60 = 130 X 50% = 65 + 60 = 125) and a maximum target heart rate for physical fitness of 170.5 beats per minute (190-60 = 130 X 85% = 110.5 + 60 = 170.5). Thus the target heart range for this woman would be 125 to 170.5 beats per minute.
Working the Target Heart Rate Levels
In the beginning of a physical fitness program, the individual will need to aim for the lower end of the target heart rate range. This is not only good for the body, but for the heart, as well. When beginning a physical fitness program aimed at reaping the benefits of exercise, a doctor or a physician should be consulted in order to make sure your body is ready for higher levels of physical fitness. This is especially important for people who have been living a sedentary lifestyle, or who are currently being treated for any physical illness, disease or limitation.
From the beginning days of your new physical fitness program, the aim of that activity will be to achieve the lower end of the target heart rate range and keep the heart rate within that range for the duration of the exercise. But, this does not mean 5 or 10 minutes. In order to achieve the benefits of exercise, a longer commitment is needed.
Optimizing Your Workout Goals
The most promising effects of physical fitness and exercise can be achieved through 30-45 minutes of sustained heart rate increase, 3-5 days a week. At first, this amount of commitment may seem overwhelming, but no one will ask a first timer to reach these levels within a few days of starting an exercise program. Starting out slowly by working out for 10 minutes, three times a day can be a goal more easily conquered. Over time, as the physical fitness levels increase, the time of each workout will increase, as well. Knowing how long to exercise and how high your heart rate should stay is only the first step in achieving the optimal benefits of exercise. Knowing which exercises to do is the next.
The Best Actions to Ensure the Benefits of Exercise
Your entire body needs to be a part of the physical fitness regime you are about to undertake. While the majority of first time exercisers choose aerobic exercise in the form of walking, jogging, treadmill work or elliptical work or their daily heart rate rise, this can be worth less benefit to the body over time.
Take the case, for instance, of the retail manager. He may walk 35,000 steps a day while on the job, but that does not constitute exercise. The body eventually gets used to this form of movement and predicts that it is an every day occurrence. The heart rate does not rise and the benefits of exercise are lost. The same goes for daily exercise regimes. The activities you choose need to shock the body and keep those muscles guessing from day to day.
The best exercises to choose for the beginner would follow a weekly plan that works the entire body within the 5 days of exercise. An example week may include:
Monday - Briskly walking for 35 minutes.
Tuesday - Sit-ups, push-ups and general calisthenics
Wednesday - Dancing for 35 minutes to your favorite music.
Thursday - Rest
Friday - Jumping rope for 35 minutes.
Saturday - Sit-ups, push-ups and general calisthenics
Sunday - Rest
As you can see from this example week, the body muscles being used are different with each day of the program. The aerobic exercise days alternate with the anaerobic or muscle building days. This keeps the body guessing and helps to build muscle which can burn more resting calories over time. This is simply an example program. Depending on the exercise equipment you currently own or plan to buy, the actual activities could change dramatically.
Choosing Your Exercise Equipment
In order to create the best exercising environment at home, the home fitness equipment market offers just about every specific piece of gym equipment for home use. These additions to the home gym can be expensive and should be researched fully before choosing which pieces to buy. Some of the equipment available for home purchase includes:
• Elliptical Machines
• Treadmills
• Weight Benches
• Smith Machines
• Exercise Bikes
• Recumbent Exercise Bikes
When choosing one of these exercise machines, it is important to find out all you can about the machine, how it works and the overall helpfulness to those who have used the machine at home. The exercise bike, for example, offers the home gym user the chance to ride a bike without going out of the home. This can be beneficial during the colder months of the year and for those beginning exercise regimes in the obese stages of weight loss. In order to choose the best exercise bike, exercise bike reviews and recumbent exercise bike reviews can be found all over the Internet. These exercise bike reviews are written by people who have already purchased the exercise bike or have used the bike on varying occasions. The reviews will help you to choose from the hundreds of models of exercise bikes available for home purchase.
So, you have put in the research, the time and the money and now you want to know the benefits of exercise. Exercise is not only great for the body, but the mind as well. A regular exercise program can help ease the effects of stress, strengthen the heart, body and immune system, as well as the self image of the person exercising.
Reaping the Benefits of Exercise
The measurable benefits of exercise will be different for each generational age. From birth to the senior years of life, exercise provides the body with positive health effects and a sense of betterment, calmness and well being. No matter the reason for beginning a physical fitness program, the results will ultimately be the same, a better you.
Exercise and Babies
From the day a baby is born, exercise can be a part of every day life. Parental massages and fluid leg and arm movements can help to keep baby calm and stress free. Some parents even notice that over time the baby becomes used to these small bits of baby exercise and uses them to fall asleep at night and recover after a hearty baby cry.
Exercise and Kids
Once kids reach the rolling stage, there will be no stopping the exercise. The levels of energy a child exhibits each and every day not only need to be used to play and run rampant, but in a focused manner. When a parent engages in exercise fun with kids, they learn that exercise activities can be a healthy part of everyday life. This is especially important in the process of making exercise a normal part of every day life in later years.
Exercise and Teens
As kids grow from being kids and into being teens, they may find themselves less likely to exercise on a daily basis. This, unfortunately, is a great precursor for the activity level the child will have later in life. Making exercise a part of family fun and family outdoor activities, again teaches that exercise does not have to be a job it can be a part of life every day. The more exercise is ingrained in everyday activities; the more apt the teen is to continue exercising later in life.
Exercise and the Adult
As teens move into adulthood, the metabolism of the body begins to slow. This slowing can cause adult weight gain which can then lead to more serious conditions such as Type 2 (adult onset) diabetes and cardiovascular problems, among others. In order to prevent these disease and conditions, daily exercise is needed to keep the body moving and refreshing on a daily basis.
Some of the many benefits of exercise include:
• An increase in circulation.
• An increase in metabolism or calorie burning.
• A decrease in depression, stress and anxiety.
• A better sense of well being and self esteem.
• A decreased chance of depression, heart disease, diabetes and other weight related disorders.
Adults who exercise 3 to 5 days a week for a minimum of 30 minutes are just plain healthier than those who do not exercise. One study recently compared sets of twins and measured their cellular age. One of the twins was active and exercised on a regular basis; the other twin did not exercise and lived a more sedentary lifestyle. The twin who exercised exhibited a cellular age 10 years younger than the twin. Exercise keeps you healthy and young.
Exercise and Seniors
Just because age has gotten the best of your bones, joints and mind, does not have to mean you should stop exercising. With age comes health issues that may impede normal levels of activity, but low impact, low heart effecting workouts are still very important well into the latest years of life. These exercises can include:
• Yoga
• Dancing
• Tai Chi
• Stretching
• Walking
While this list is certainly not all inclusive, seniors can choose from any of these exercises and find a level that suits their physical fitness levels.
Exercise Has a Beginning and an End
It is important to note that the human body needs to be warmed up and cooled down when exercising. Warm ups need to last 10 to 15 minutes before the beginning of an exercise routine and cool downs need to last 5 to 10 minutes after the completion of the exercise routine. The warm up helps to prevent tears to the muscles that can occur if the muscles are cold and thus shorter than when warm. The cool down will help to distribute the lactic acid throughout the muscle. Lactic acid is a byproduct of exercise and is the main reason for pain and soreness in muscles the day after exercising.
Warm ups and cool downs can involve stretching, walking slower than exercising pace and heavy breathing exercises. Any activity that warms up the muscles can be involved in a warm up activity. The activity will need to warm up the same muscles that will be used during the exercise routine. Cooling down after an exercise routine should focus on the muscles that were just worked out in the exercise routine.
The benefits of exercise are rooted in a life of physical activity. The body needs to move, the heart needs to pump, and the muscles and mind need to be able to release some of that built up stress that living places upon us all. Through weekly exercise regimes, the human body can change, mold and prevent illness. No matter how you twist and turn it, the body is a machine that needs to stay well oiled and the perfect oil is exercise.

How to Succeed in Every Exercise

When you first started your exercise, you had a specific plan, schedule and even goals. What kind of exercises you're going to have, which part of the body you want to shape, what size you're going to achieve, etc. You do all of them from the first visit to the gym with big motivation. You sacrifice your leisure time to exercise, and you work very hard to achieve your goals.
But after few weeks you begin to feel exhausted, while the result is not as fast as you thought. What is happening here? Maybe there's something wrong with the way you manage your exercise! I want to share these 10 secrets I believe can help you to succeed your exercise, and make sure your exercise efficient and effective!
Secret #1 - Start Lightly
If you are a newbie, don't start with heavy exercise in an instant. Instead, you can try this method :
Day 1, 4 and 6
- 10 minutes warming up, by treadmill exercise or spinning exercise
- Stretching exercise
- Weight lifting exercise
- If you are in a weight loss program, have cardio exercise for 30 minutes
- Stretching for cooling down
Day 2 and 5
- 10 minutes warming up, by treadmill exercise or spinning exercise
- Stretching exercise
- Cardio or aerobics exercise for 30 minutes
- Stretching for cooling down
Day 3 and 7
Take a rest, as you need to give your body and muscles time to recover. But if you feel like having some light exercises, choose swimming, jogging, tennis or your other favorite sports for relaxing with your family or friends.
Secret #2 - Maximizing the most difficult
Many exercise you want to have, but less time to do it? Solution: you must maximize your exercise on the most difficult area to train or your most troubled area. This way, you can use your energy to train specific area with optimum result. For burning fat more effectively, do cardio after weight lifting. When you are doing weight lifting exercise, you burn the sugar in your blood, which will create energy. Use the energy for cardio exercise, which at the end will maximize the burning of fat.
Secret #3 - Don't stay at same level
After 3 months or when you already feel comfortable with your exercise, add your exercise portion. Don't just stay at the same level forever! Your comfortable feeling means your muscles need more 'challenge'. The better you build and maintain your muscle, the better and faster your fat burning would be!
Secret #4 - Keep your focus!
- Focus and concentration are very important to ensure success in your exercise.
- Do every exercise slowly, don't rush away.
- Always keep your body straight, to maximize your breathing.
- Do the right breathing technique: exhale when you do with the weight, and inhale when you return to normal position. You'll need oxygen for your muscle, to enhance its job capacity. Breathing also has impact to your weight loss program.
Secret #5 - Set new target
After certain period of time, you'll find your exercise to be boring, and you'll lose your motivation. Don't stop at this stage, but try to increase your exercise portion, or change your exercise program. For example, If you used to have treadmill as cardio exercise, try high impact aerobics for a change! Or you might want to try a new sport, squash is a good sport to burn calories fast.
Secret #6 - Wear a suitable sport shoes for your exercise
Sport shoes are must have item to do most exercise. There are so many choices of sport shoes with many brands, designs and colors. Choose the most suitable sport shoes with the kind of exercise you do.
Secret #7 - Train your stability
Besides cardio and weight lifting exercises, don't forget to train also your stability. Stability is important to help your movement and to avoid injury. You can vary your exercise with yoga, or simply try this little trick at the end of your exercise:
- Stand on one leg and raise the other leg forward.
- Hold the position for 20-30 seconds.
- Do the same with the other leg
Secret #8 - Be creative
Do the same routine exercise after a while will decrease your motivation. Be creative, and add fitness equipment such as gym ball, resistance band or dumbbells to create more variative and fun exercises.
Secret #9 - Switch exercise intensity
It's even better if you could provide 1 day during the week to lower your exercise intensity. Try some light and more fun , you can perhaps do it with your friend. The point is to give your muscles time to recover, so that you will be ready for your next exercise schedule.
Secret #10 - Don't stick on numbers!
Heart rate monitor or weight scale is useful for supporting your exercise program. The equipment gives you accurate data to measure your performance. However, don't just stick on the numbers. You must keep your concentration on your own body. Keep doing the exercises and enjoy it, your body will let you know what it needs!