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5 Realistic Ways to Get the Perfect Body You’ve Always Dreamed Of

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Nothing is impossible in life. Whether you’re planning to become a millionaire by 30 or you want to get the perfect beach body; you can achieve anything you want if you really put your mind to it.

I know this sounds like an overused phrase that only exists in the books. But come to think of it; those who wow you with their great bodies are normal people like you, the only difference being that they took action. So why would you even accommodate the thoughts that you can’t achieve it?

You must really think that getting a glowing skin, flat abs and waist curves is a herculean task that only a few are destined to accomplish. It’s not so easy though, but if you’re willing to put in the work, nothing will stand in your way to bag it.

Here are 5 realistic ways to get the perfect body that you can be proud of.

1. Medical procedures

The fastest way to achieve the body shape you’ve dreamed of, is through a medical procedure. With the right surgical procedure, what might take you several months or years to accomplish on your own, can be done within hours. One such procedure is Emsculpt; a non-invasive surgery that simultaneously eliminates fat cells from your body and tightens the muscles in the abs and butt area.

It goes without saying that as effective as these procedures are, they need to be sustained with exercise and good diet. In reality, an Emsculpt only helps you build the muscle that you typically need to support your physical exercise. That being said, it’s important to note that these procedures must be done based on recommendations. You need to discuss your options with your doctor before making any decision.

2. Exercise

Regular exercise is a time-tested strategy for achieving a great body. Although it seems like a long term approach, regular exercise also has immediate effects on your body. When you nourish your body with adequate exercise, your skin glows and gets healthier. That’s because exercise helps the blood to circulate and the main function of blood is to transport oxygen and other essential nutrients to all parts of the body including the skin.

In addition, you must focus on exercises that help you shed body fat (mainly the belly area), build flat abs, and grow your curves. The overall impact of your exercise might not be immediately visible, especially when you need to trim down a lot. All you need is to put in the work and stay true to the plan.

3. Diet

One thing about people who have great skins is that they pay enough attention to their diet. They understand that what they eat has a direct impact on their skin because the nutrients from food are what the skin feeds on. If you’re on a workout routine, you have to complement it with great diet in order to have sustainable results.

Generally, foods such as avocados, walnuts, sunflower seeds, green tea, soy, and sweet potatoes are good for the body. But since you’re combining good diet with exercise, it’s always good to go for foods that help you build your abs too.

4. Habits

Getting the perfect body is no joke. As much as you want to go all out and give it what it takes, you must also be wary of bad habits. The reason why a lot of people succeed in this regard is that they have little but powerful habits that bring the best out of their efforts. They get adequate sleep, sleep early, avoid late-night eating, cut out junk food, avoid smoking, and reduce alcohol intake. They literally take all the precautions that could stand in their way to attain their desired goal.

If you find that you’ve not had any meaningful result since you embarked on this journey, you might want to check your habits and see if there’s anything you need to change.

5. Consistency

Great things are achieved through discipline and consistency. If you’re the type that easily gets bored by routine activities or you lack the patience to follow through with any structured exercise, chances are you would have issues nurturing your body.

The truth is that having the skin of a 16-year-old doesn’t happen off the bat; it takes consistent effort and perseverance to make it happen. You have to stick to your workout and diet plan even if it seems like you’re getting nowhere with it.

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Fitness and Exercise Workout

2 Teens Hospitalized with Kidney Damage After Doing 1,000 Squats

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Most teen girls and adult women do squats to achieve a more rounded behind. Two girls from China, however, took it way beyond the normal scope. After performing about 1,000 of the exercises each, here are the facts: There are 2 teens hospitalized with kidney damage, say authorities. Please, do not try this at home. There could be very serious consequences. A squatting contest is not worth it no matter how physically fit you are.

2 Teens Hospitalized with Kidney Damage After Doing 1,000 Squats

Live Science did a report on the squatting incident and discovered quite a story.

Two or three hours of squatting was all it took to cause medical issues for both teenagers. According to the report, the girls felt sore following their contest. Within two days, their symptoms had escalated, Both young women were sent to the emergency room and placed in the intensive care unit. They complained of brown urine and an inability to bend their legs.

There is a medical word for what the teens had developed. It’s called rhabdomyolysis and can cause permanent kidney damage. The muscle breaks down and releases a protein into the bloodstream.

The Philly Voice says that the girls had to be hooked up to IV drips. That would help clear the protein from their bodies.

What the teens were doing is extreme over-exertion. It would be dangerous for anyone to do, man or woman, young or old, say fitness trainers. [/nextpage]

According to reports, the 2 teens hospitalized with injured kidneys started an innocent exercise match. One of the girls challenged her friend to a squat contest. Neither had any idea they would develop dangerous consequences.

Xiao Tang claims she was the champion and says she’s embarrassed by the publicity. Tang told the China Press that neither girl wanted to lose to the other. So they kept squatting and squatting. The next morning, however, her legs could not bend properly. When her urine turned brown, she knew she was in trouble.

Exercise experts don’t want people to be afraid to do squatting at the gym or home. The exercise position is an excellent one that targets your behind and thighs. Squats strengthen your core and tone your calves and hamstrings.

A lot of female celebrities and non-celebrities do squatting for a better rear end. Reality TV stars like Khloe Kardashian hit the gym and do weight-training, boxing and plenty of butt exercises.

Khloe’s trainer, Gunnar Peterson, tells Self.com about her crazy work-outs. He has her do advanced squatting called split squats. Khloe performs the exercise with her front foot elevated on a Bosu ball.

Khloe Kardashian is said to have an enviable behind, and women want the same.

Exercise trainers say that it’s good to work hard, but listen to your body. In other words, don’t do anything dangerous.

Thankfully, the two girls from China are doing well. They will never attempt a foolish fitness challenge like extreme squatting again.

Kidney damage is frightening and could have been deadly for the 2 teens hospitalized. [nextpage title="..."]

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Exercise and Fitness health Menstruation

Let’s Clear This Up: Should You Ever Put Jade Egg Inside Your Vagina?

One controversial recommendation on Gwyneth Paltrow’s Goop site is that women can benefit from inserting a jade egg inside themselves. Proponents say it can strengthen muscles, improve health, balance your menstrual cycle, and increase libido. But does it really work, and should you try it out yourself? 

Let's Clear This Up, Should You Ever Put Jade Egg Inside Your Vagina

The medical authorities are skeptical, to say the least. Gynecologist Dr. Jen Gunter has spoken out firmly against the practice on her blog. Among Gunter’s criticisms: no matter how highly polished a jade egg may be, its surface is porous. That means the egg will naturally collect bacteria, and it can never get completely clean. Putting a bacteria farm inside your body is asking for health trouble, up to and including toxic shock syndrome. 

It’s worth noting, as well, that in 2018 Goop was sued over exaggerated claims it made for several of its products, including jade eggs. They settled the case and agreed to no longer make certain exaggerated claims without scientific evidence. These include claiming that the eggs can help control your hormones and menstruation. 

What about the eggs’ use in strengthening inner muscles? It turns out they’re not much good for that either. For a muscle to get stronger, it needs to be steadily contracted and relaxed. But the weight of the egg prevents you from relaxing. It’s like trying to make your arms stronger by carrying dumbbells around all day. Without giving your muscles a chance to rest, you’ll just overstress them. This can end up making them weaker or even causing an injury. 

That’s not to say there aren’t benefits to strengthening your muscles in that area. But there are ways to do it without spending $60 on a jade egg, including doing Kegel exercises. Here’s a guide on how to do Kegels, and there are also plenty of video tutorials available. 

And if all that isn’t enough, consider another risk of using stone eggs: getting them out again. Gynecologist Lauren Streicher, MD, has pointed out that the eggs are highly polished and slick. Worse, their rounded shape makes it difficult to get a grip on. Dr. Streicher has expressed concern that the eggs could possibly get stuck. Or women might scratch sensitive tissues while trying to get hold of the egg. This could lead to pain and infection. 

Every woman should pay attention to their inner health, but stone eggs are not the way to do it.

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Exercise and Fitness Fitness

8 Stretches You Should Do Every Morning To Feel Strong, Flexible And Grounded

What do you do first when you wake up in the morning? Most of us hit snooze on our alarms or think of coffee. Some brave souls might wake up at 5 a.m. and head to the gym. Most of us can’t imagine exercising as soon as we get out of bed, but you can still do some morning stretches to feel more energetic and ready for the day ahead! 
There are plenty of benefits to morning stretching, including fewer muscle aches, more energy and 

8 Stretches You Should Do Every Morning To Feel Strong, Flexible and Grounded

8. Simple Pelvic Lifts

This stretch will help loosen a stiff back and ground your body to the present moment. Who wouldn’t like to start their day off with more stability? Begin by lying on a soft mat. Bend your knees, then slowly raise your hips toward the ceiling. Hold for a few seconds, then gently lower yourself back to the ground. Take a slow, cleansing breath, then lift again. Repeat five times. 

7. Standing Hamstring Stretch

Place the heel of your foot on a steady object lower than your hip; you could try a chair, bench or even your bed. Flex your foot, then bend forward to fold over your hips. Hold this stretch for 30 seconds, then repeat on the other side. 

6. Forward Bend

All you have to do is get yourself out of bed to do this stretch. Stand with your feet a hip’s length apart, then bend forward, bracing your hands on your thighs. Bend your knees slightly, and place your hands on the floor for support if you have a bad lower back. 
Hold your position for several breaths, then slowly rise, feeling each part of your back as you do. 

5. Simple Warm-up Yoga Poses

The “cat” and “cow” pose in yoga is simple to do and easy on the spine. To do the cow pose, start on all fours, with your hands beneath your shoulders and knees aligned with your hips. Take a deep breath and arch your back up like a scared, black cat. Tighten your abdominal muscles, then lower your back and push forward so your neck is extended toward the ceiling. 
Return to the starting position after several breaths and repeat three to five times. 

4. Side Stretch

Stand up and place one hand on your bed or the wall for support. Then, lift your free arm and move it back over your shoulders, creating a half-moon over your head. Take two deep breaths, then switch sides. This stretch will help loosen up tense shoulders and tone the outer thigh. 

3. The Back Twist

This pose might sound painful, but it actually works wonders for a sore spine. Sitting upright in a chair with your shoulders back, turn your back to one side without moving the rest of your body. Place one hand behind you as you do this for support, and leave the other on your thigh. 
You can also turn your neck with this pose for a deeper stretch, but don’t strain yourself. 

2. Leg Stretch

You may have seen runners doing this stretch before a marathon or race. Standing with your feet hip-distance apart, lift one leg and grasp the middle of your foot. You should feel a good stretch in the lower part of your leg, the quad. 
Keep your back straight and face forward as you hold this stretch for several breaths, then move to the other side. 

1. Hip Stretch

Open your hips and feel more flexible throughout the day with this stretch. Stand facing your bed and lift your left leg with your knee bent. Rest your knee on the bed, then lean forward with your hands on the bed. 
Take a few deep breaths, then switch to your other hip. 
An Easier Way to Start the Day
Waking up isn’t easy, but morning stretches can help you ease into your morning instead of rushing out of bed and headed straight off to work. Feel free to enhance your morning stretching routine by using some essential oils or listening to some peaceful, meditative music. 

Enjoy the opportunity to start each day with peace and concentration before you start tending to all of your responsibilities.

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Exercise and Fitness Pelvic Pain

Pelvic Drop Exercise to Improve Hip Strength

Weakness in the hips can create many functional problems. The main muscle in your hips that can cause weakness is the gluteus medius (middle butt). This is a relatively small muscle that wraps around your pelvis. It connects your lower back with your upper leg muscles. A sedentary lifestyle can prompt this muscle to become shortened and weaker than surrounding muscles. The pelvic drop exercise is something that can be performed daily to improve weak hip muscles. 

Pelvic Drop Exercise to Improve Hip Strength

Signs of Weak Hips 

Since the muscles of the hips and buttocks are the primary movers for standing, people with weak hips often suffer from these symptoms. 

• Dull pains centered around the waist area and lower back. 
• Knee discomfort when seated.
• Cramping and pulsing pain within the deeper parts of the pelvic region.
• Back spasms when walking, climbing stairs, or reaching across the body.

If hip muscles are extremely weak, they cause other muscles to engage during simple body motions. The overexertion of other muscles can cause fatigue, inflammation, and problems in other parts of the body like the shoulders and neck. One simple exercise can help to strengthen hip muscles that have atrophied or have lost supportive strength. This exercise is known as the pelvic drop. 

Performing the Drop

First, stand on a raised surface with one leg. This surface can be a step, a platform, or a standard gym riser. Make sure your body is erect and balanced. If you need help with balancing, extend an arm to touch a wall, or grasp a stability bar. 

Gently let one side of your body drop toward the floor. This motion should come from a slow “tilt” to one side by your pelvic structure. The drop on the free side of your body should only be a few inches. Do not let your dropped foot touch the floor. This motion can be difficult for some people experiencing pain from weak hip muscles, to perform the motion carefully and slowly. 

Once the “drop” has been completed, strongly tense the muscles in your buttocks and abdomen. Raise the dropped side of your body back to an even level with the side that is firmly standing on the step. In order to make this motion, the muscles of the gluteus medius and lower back will be engaged. 

When your pelvis has dropped and raised, one drop exercise repetition has been completed. Try to repeat this motion at least twenty times. Switch sides to work the opposite hip muscles. Perform the hip drop exercise with very slow and concentrated motions. 

When you have completed the hip drop motions on both sides of the body, slowly return to a balanced posture. You may experience some tension in your lower back and legs because the exercise has targeted a very weak part of your body. End the pelvic drop session with a gentle walk to ease any tension. 

This exercise is incredibly effective for people with weak hip, leg, abdominal, and buttock muscles. It should only be performed with a doctor’s approval if you are recovering from back, hip, and knee surgery. Never perform this pelvic dropping exercise in a ballistic fashion, and always note any discomfort during the motion.

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weight loss Workout

EMS Workouts Seem Cool — But Are They Safe?

You have probably come across photos of Ashley Graham or Hannah Bronfman on Instagram, exercising in futuristic suits with wires linked to their muscles. Perhaps you have heard about the new workout that “shocks” the muscles into exercising. Electrical muscle stimulation (EMS) workouts are a type of physical therapy that deals with injuries.

Ryan Yelle, PT, DPT, OCS, CSCS, is the clinical director at Professional Physical Therapy. He explains that physical therapists use EMS to help people recover from surgery or to rehabilitate injuries. EMS is commonly used if someone has muscular inhibition and weakness as a result of pain, swelling, and immobilization. For instance, after an anterior cruciate ligament (ACL) knee surgery, weakened quads can occur. Yelle says that EMS can “involuntarily activate” or awaken the quads to prevent a person from losing his or her muscle mass or function.

However, some fitness influencers and boutique workout aficionados have recently been discussing these workouts that use EMS technology. The EMS works by sending electrical impulses to your muscles to recruit more muscle fibers while increasing the intensity of strength-training routine. People are getting drawn to this technology that alleges to workout more muscles and improves your fitness within a short period of time.

As far as exercises are concerned, EMS seems special and some people might say they are not effective. Milo Bernstein, owner of Epulse which is an EMS workout facility in New York City, answers some of the questions about EMS.

How does EMS work?

For a muscle to contract, your brain should send an electrical impulse to neurons located in muscle fibers. This is exactly similar to what EMS does. It applies electrode pads to various parts of the muscle and trainers can send a small electrical signal that informs it to contract. This is the reason why EMS is helpful for people with an injury or who suffers a stroke and wants to retrain their brain to activate a muscle.

Is EMS painful?

According to Bernstein, it can feel odd for the first time although it is not necessarily painful. It will feel like a pulse as if someone is flicking your muscles with a rubber band quickly. “It is almost like a vibration”, he says. Despite the catchy name, EMS use a very small electric current that can’t even start a car or run a battery.

How does EMS help during an exercise?

Bernstein says that EMS machines help to activate more muscle fibers than you can with the standard strength exercise without EMS. “At Epulse people wear a vest and a pair of shorts with electrodes. A trainer will guide you through a series of simple bodyweight exercises, such as pushups, lunges, squats, and crunches. The level of electricity going to your body is constantly adjusted.”

How safe is EMS?

Bernstein says that not all EMS devices are 100% safe. The treatment should be carried by a physical therapist using a device that is approved by the Food and Drug Administration (FDA). Examples of fouls that the FDA has received include burns, shocks, pain, and skin irritation. According to the FDA, the use of electricity can lead to electrocution. Thus, research to find out the kind of an EMS a physical therapist is using.

“EMS is not suitable for everyone”, Bernstein states. “You shouldn’t use EMS if you have pacemakers or defibrillators because they can interfere with these machines. EMS is also not suitable for pregnant women or epileptic people. It is also advisable to talk with your doctor before trying EMS.”

Should one stop working out forever and switch just to EMS?

Though it sounds exciting, EMS will not give the same results like when you exercise normally. EMS can temporarily tone, firm, and strengthen your muscles, but it does not cause long-term improvements, according to FDA. In addition, EMS is quite expensive and is not a shortcut to exercise. Each session costs $125 at Epulse.

Edited by: Jessa (Jan. 28, 2019)

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weight loss Workout

This Popular Workout Might Be the Secret to Getting the Flat Abs of Your Dreams

There are plenty of exercises that can give you flat abs of your dreams. However, most can be very challenging especially if you are a beginner. The good news is that shaping and improving your midsection as well as your entire body through certain moves in a fun way is achievable. This is where Zumba comes in.

Zumba Origin

Zumba is a Latin-inspired dance which was discovered in the 1990s by accident by a fitness instructor who forgot to carry his regular exercise music to class. He obtained some Latin albums from his car and started dancing like he was in a club. His class joined him, sweating to rumba and salsa beats, and they really enjoyed it.

Since then, Zumba has increasingly become a smart way in the fitness course. The good thing about this workout is that it is a fun way that can make you a devout fanatic to attain a lean body and flatten your abs. In fact, some fitness gurus believe that Zumba is a great workout for people who hate workouts.

In reference to Zumba instructors Manny Vasquez and Tremain Linson, who are based in San Antonio, Zumba not only flattens but also expose your abs.
But shedding those extra pounds and burning calories isn’t just enough. According to Sarah Chadwell, NASM CPT, you can incorporate additional moves during Zumba dances either inside or outside of class to get speedy results.
Let’s take a look at some things you should know.

Mas Zumba Gives Flat Abs

You might be wondering how frequently or regularly someone needs to attend Zumba classes to get flat abs. According to fitness instructors, Zumba uses high-intensity training using fast songs combined with periods of slower songs. Interval training comes with many benefits. It improves insulin sensitivity, lowers cholesterol, and boosts cardiovascular fitness. All these are necessary to burn the layer of fat that covers your abs.

To unveil your abs and flatten your tummy, you should first burn the belly fat. Luckily, Zumba gives you the necessary cardio to whittle the belly fat. According to one study, a session of Zumba class can burn an average of 369 calories.

In reference to Manny, Zumba is among the best and fun ways to burn your belly fat as long as you do it regularly. You are supposed to get about 2 to 5 hours or more of the cardiovascular workout every week to reap the most health and fat-loss benefits. That means you should attend at least three Zumba classes on a weekly basis.

Personal Trainer Advice

Chadwell notes that Zumba is chock-full of twisting, gyrating, and other stronger movements that start from the hips. This ensures you are working the entire core every time you attend a session. By continuously embracing your abs when performing the dance, you will enhance the tightening of your core.

Rather than letting your stomach to jiggle around or hang out when dancing, you should draw your belly button toward your spine. Hold this position as long as you can before releasing and holding again throughout the dance class. This helps to tighten your stomach muscles as you burn fat.

Most Zumba Moves Stem from the Core

If you watch most of Zumba videos, you will realize that nearly all the movements start with the core. You will also notice belly rolling with hands in the air, oblique twists, and rotating of the hip. These movements not only flatten your midsection but also flatten and tone the entire area.

According to Chadwell, people who have difficulties bracing throughout the Zumba class session shape their muscles through bodyweight and resistant training. You are supposed to complete abdominal workout outside of class if you truly want to flatten your stomach.

You can try this abs workout from Chadwell:

Do 3 sets of planks ensuring to hold for at least 30 seconds, but aim to push for a minute.
Perform three sets of crunches of 15-20 reps per set.
Do 3 sets of Bird-Dog of 10 reps on either side.
Perform three sets of Leg-Raises of 10-15 reps.

One More Tip

Manny recommends that for additional belly tightening, you should work with your doctor or nutritionist. S/he will help to come up with a plan for burning the belly fat depending on the number of calories you want to burn each day. That information will help you decide how much Zumba you require in a week to shed your belly fat.

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Workout

The Pros and Cons of Evening Workouts! What’s the Best Time to Workout

Not many people enjoy working out in the morning. You may not have that time especially if your work demands reporting early. Some people find it challenging to exercise in the morning because of lack of energy. The good thing is that you can workout at any time of the day and still reap the full benefits of keeping your body fit. While most people think evening workouts can interfere with your sleep, a study by the National Sleep Foundation couldn’t prove it. No differences in the quality of sleep were observed in participants who exercised vigorously in the evening.

The Pros and Cons of Evening Workouts! What's the Best Time to Workout

Let’s take a look at the benefits of exercising in the evening:

Improved Sleep

Several studies such as this one have demonstrated that people who engage in rigorous workouts in the evening enjoy better sleep quality and duration. This is in comparison to those who do the same in the morning or afternoon hours. This means exercising in the evening can help you sleep better at night. A good rest is also very essential for muscle growth and recovery. You will also feel full and better rested in the morning. Isn’t it a great way to feel ready and energetic for the tasks ahead in the day?

It Improves Workouts

On top of improving the quality of your sleep, several studies have shown that exercising in the evening can significantly strengthen your muscles and endurance. Is this really important to you? This is an indication that you will reap more benefits from exercising in the evening.

It Improves Blood Pressure

A study from the Journal of Strength Conditioning Research discovered that participants who exercised at night lowered their blood pressure by 15% more than their counterparts who worked out in the morning.

Speedy Results

A research fro The New England University of Birmingham demonstrated that people who exercise in the evening can extend their workouts by 20% at a higher intensity. This is an indication that more calories are burned at night. Additionally, there were better workout benefits, including stronger legs, tighter arms, leaner abs, and an overall wellbeing.

Improved Ability To Work

Your ability to work improves not because you burn more calories and recovers well during sleep. Studies have shown that our cortisol levels are higher in the morning, which can hinder muscular growth. However, our testosterone levels rise in the evening, which enhances muscular growth. This means that you will be on the right course toward your fitness goals and should expect the results sooner.

Final Thought

With all these findings, working out in the evening sounds very beneficial. The misconception that exercising in the evening can take a toll on your sleep and health should be a thing of the past. Why can’t you take a step and try mixing up your routine? Things might just improve. You will enjoy better sleep, feel well rested, and energetic in the morning. It could be an opportunity to transform your life.

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Fitness Workout

The Biggest Mistakes Trainers See in the Gym

We all make mistakes, but making them in the gym can be a majorhindrance to your progress, make your condition worse, or put you at risk for injury. It is for these reasons that beginners should take precautions and learn some lessons before they start an exercise program.

Irrespective of whether you have worked with fitness professionals, it is important to double check your exercise moves are appropriate.

The Biggest Mistakes Trainers See in the Gym

People make many different mistakes with exercise machines and equipment at the gym. Luckily, nearly all can be avoided and corrected with the help and guidance from a certified fitness trainer. Here are some of the biggest mistakes trainers see in the gym:

Beginning Without Assessment

According to Maurice D. Williams, a NASM and NSCA certified trainer who also owns Move Well Fitness, beginners should carry out some simple assessments before starting an exercise. This assessment gives someone an overall picture of his/her current fitness level. You should use devices that will help determine your muscular stretches to prevent injuries. Most gyms have staff or trainers who offer free assessment when you join as a new member.

Omitting the Warm-up

William notes that there are some people who start their workouts without preparing their body for movement. Performing warm-up ensures that your body is ready to exercise and help prevent injury. He suggests you should begin every workout with some foam rolling, dynamic stretches, and mobility work. These should mimic the movements and exercises that you will be focusing on in your workout routine. Plus, you should take at least 5 to 10 minutes to cool down and lower your heart rate after every workout session.

Attempting Too much Too Soon

Robin Visanuvimol, owner and head coach of Beyond Boxing in Vancouver, notes that beginners tend to be overanxious and expect to start noticing results within a very short time. This can pose a number of problems. Exercisers get burned out physically, mentally, and give up on the program too soon. Robin insists that changes often take time. Dietary changes along with exercises done over a relatively longer period (6-8 weeks) are better than changes that happen at once.

Overtraining

Overtraining and failure to give your body enough time to recover another big mistake trainers see at the gym. This is in reference to Jessica Lopez, a certified personal trainer and a nutrition specialist at the Boxing Club in San Diego. She notes that upon gaining momentum, some people fall into the trap of thinking that more is always better. Sadly, that is not the case because it can inhibit your body from making the changes you want. Overtraining can trigger signs of lack of sleep, water retention, or injuries. Working out tears your body down and thus you should take enough time to heal and rest when necessary.

Focusing too much on Cardio

Tom Holland is a world-renowned exercise physiologist who has authored several books on fitness. He says that cardio happens to be an important component of exercise routines. Other than burning calories, it boosts your mood and strengthens your heart. However, many people spend too much time performing low-level cardiovascular exercises. Tom says that this result in just a few hundred calories burned at the end of exercise. He recommends performing a mix of cardio and weights. Strength training builds lean muscle which increases metabolism. This means that more calories will be burned throughout the day.

Failing to Plan

Most people who walk to the gym for the first time usually don’t have a workout plan. This is according to Ainslie MacEachran, a certified personal trainer and cycling coach in Fort Collins. Going to the gym with a workout plan that has a purpose will make your exercises effective and time efficient.

Poor Fueling

You only spend a small fraction of your time at the gym. According to MacEachran, it will be difficult to achieve your goals unless you don’t play your part in the kitchen. It can be difficult to outrun the nutrition piece, which means you have to make dietary and lifestyle changes to achieve better and more rapid results.

Copying Others

Several trainers have pointed out that one of the top mistakes they notice at the gym is people blindly following what others are doing. Eric M. Emig, a certified personal trainer says that it can be hard to tell whether someone you are watching is performing an exercise the right way. Additionally, people do a particular exercise with a reason and it may not be a good one for you.

Poor Posture

In reference to Cindy Hauss, a certified personal trainer, there are some common postural deviations that can lead to injury. These include rounded shoulders, forward head, and arched low back. Cindy recommends hiring a trainer if you can’t maintain a good posture when performing an exercise. S/he will assist you with form, lighten your load, or decrease your repetitions.

Related Link: 7 Causes of Bad Posture (And How To Fix Them)

Lack of Variety

Tom Postema is a certified personal trainer and conditioning expert at Postema Performance. He pointed out that some people have no variety in their training. They tend to repeat the same program day-to-day or week-to-week. This often stalls their [progress and may wonder why they can attain similar gains as when they began their program. Tom says that incorporating enough variety at the gym will improve your results.

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Exercise and Fitness weight loss Workout

Home Workouts To Help You Get Fit Without A Gym

The significance of fitness to the overall health of the human body cannot be fully appreciated. Indeed without it, we cannot stay healthy and strong as should be the case. In as much as the gyms are best suited for this task, they may not always be reliable. This is due to the costs involved and the inconvenience of having to abandon all the routine tasks and commute all the way to their precise locations.

This is where the idea of getting fit at home comes in handy. In the proceeding portions of the article, we shall discuss some of the tips that can enable you to stay fit at home conveniently.

Home Workouts To Help You Get Fit Without A Gym

Tips to get fit at home:

1. Set Realistic Goals

Start off the process by setting realistic goals. These goals should spell out the areas you intend to exercise and the procedure you intend to follow to achieve them.

For instance, if you wish to lose some pounds of weight, start by stating so explicitly. Proceed then by stating the precise workouts you intend to carry out and the entire duration of time as well.

Doing so successfully requires some technical assistance or expertise. Consider going online for inspiration in case you cannot afford a fitness consultant.

2. Acquire the Relevant Equipment

The fact that no gym is involved in home fitness programs does not mean that no fitness equipment is necessary. The opposite is indeed the case. No successful workout or fitness program can be carried out without the relevant co-operant equipment.

This means you will have to make an effort to acquire the common home fitness equipment. These include punching bag, rowing machine, air bike, elliptical machine, power rack, treadmill, dumbbells, weight-lifting bench, medicine balls, and more!

3. Identify and Associate with an Exercise Partner

In order to stick to your schedule faithfully, you may need the assistance of a like-minded and equally passionate partner. For this reason, you will have to find an exercise partner as well. This partner should also have the wherewithal necessary to carry out certain workouts. This is because from time to time, you will need his support to perform certain fitness tasks successfully.

4. Draft and stick faithfully to a Timetable

A timetable is a schedule of the various workouts you intend to carry out. Draft a realistic timetable. The schedule has to indicate the precise workout, the dates, time, and duration thereof. This is necessary so as to give you the psychological preparation you require for a fruitful undertaking.

5. Track your Progress Periodically

From time to time, take stock of just how far you have come and what milestones you have made. This will help you to make the necessary adjustments and effort. To do this, use a journal. Record all the workouts you have carried out against the corresponding progress.

If you were on a weight loss fitness program, for instance, record all the various exercises and workouts. Weigh them against the variations in your body weight. See if you are progressing, remaining constant, or retrogressing. Make the necessary adjustments, thereafter.

As you can clearly see from the foregoing discussions, getting fit at home is very convenient, cheap, and effective. As such, it is a path that just about anyone ought to consider following. It requires a great deal of self-discipline though. You should thus be ready to give it your very best.

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How Does the Role of the Family Affect Physical Health?

How Does the Role of the Family Affect Physical Health

Have you ever wondered if the structure and influence of your family could actually impact your physical health? Well, that’s a question that researchers, as well as experts that consider themselves a master of public health, have been asking for a long time, and they’ve come up with several conclusions.

Continue reading to learn more about this topic, and then consider getting your masters in public health online so you can make sure every family and every child can be as healthy as possible.

A Study of Low-Income Families

Researchers have found that individuals who live in minority, low-income communities can lead to healthy lifestyles and be physically healthy if they’re receiving the benefits of tightly knit social connections with friends and family. However, the opposite can also be true.

Findings from research conducted by investigators from Dana-Farber and the Harvard School of Public Health have found that people with a lot of close friends tend to consume more vegetables and fruits every day when compared to individuals who have a small number of close friends. But at the same time, people that had strong relationships with their family members consumed more fast food and sugary drinks than those with weaker family bonds.

RELATED ARTICLE: 26 Bad Habits That Lead to Weight Gain

The theory is that those who are vulnerable as a result of poor access to necessary services, low income, and other social responsibilities and demands, such as being a caregiver to an elderly or ill relative or being a single parent, tend to be deprived of the energy and time required to adopt and maintain a healthy diet and lifestyle habits.

A Multi-National Study’s Results

Another multi-national study consisted of over 15,000 individuals from 12 countries. The results also found that social relationships will play a great role in determining a person’s physical health status.

Almost 43% of the respondents in the study said that they believe that their family and friends have the biggest impact on their lifestyle, particularly as it relates to their health. Also, about 36% of the respondents stated that family and friends have the largest impact on their personal nutrition.

The study also concluded that individuals modeling a healthier lifestyle don’t actively connect with other people who might be able to benefit from their way of life, support, and knowledge. In fact, 31% of respondents, particularly those with healthier behaviors, typically distance themselves from any friends that usually engage in behaviors that are unhealthy.

More research found that people believe that family, individuals, and friends, as well as nongovernment organizations, ultimately have a much bigger impact upon their lifestyle and health than their government and their employers.

READ ALSO: 4 Japanese Eating Habits That Can Solve Our Obesity

What It Means for You

Overall, this research proves that the personal relationships that you have with your closest family and friends will have an influence over how well you eat, how much you exercise, and what healthy lifestyle habits you choose to pursue and which ones you neglect.

It’s clear that surrounding yourself with those who can provide you with a positive example could help you lead a healthier lifestyle, and family does indeed affect physical health.


Disclosure Policy:

This blog is a collaborative blog written by a group of individuals. This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. The owner(s) of this blog is compensated to provide opinion on products, services, websites, and various other topics. Even though the owner(s) of this blog receives compensation for our posts or advertisements, we always give our honest opinions, findings, beliefs, or experiences on those topics or products. The views and opinions expressed on this blog are purely the bloggers’ own. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content will always be identified.

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What You Shouldn’t Learn From Famous Athletes’ Diets

What You Shouldn’t Learn From Famous Athletes’ Diets

Famous athletes are at peak physical condition. No matter the sport, athletes demonstrate the beauty and grace inherent in strictly physical endeavors. However, their unending endurance and immense strength don’t come from exercise alone. All top athletes stick to strict diets to keep their bodies in prime performance shape, and these diets range from understandable to completely bizarre.

Many interested in fitness may want to emulate their favorite athletes by exercising and eating just like them. However, for many fitness enthusiasts, this is inadvisable. Learn more about appropriate nutrition for your body while reading about the insane diets of famous athletes.

Venus and Serena Williams

The tennis sisters are world renowned for their power on and off the court, but not many people know what keeps these two fueled and ready. Due to an autoimmune disorder, the Williams sisters are committed to a raw vegan diet — which means absolutely nothing cooked and no animal products.

While Venus and Serena might have the resources to keep themselves healthy on the raw vegan diet, you might need to think twice before you start eating like these tennis stars. First, it is extremely difficult to get the sheer calories necessary to keep your body in proper working order, not to mention it’s almost impossible to get the right amount of nutrients like vitamins B12 and D, iron, and zinc. When your body doesn’t have enough energy from consumed calories, crucial systems shut down. The raw diet can work but it is tricky to manage; be sure to educate yourself about nutrition before starting any risky diet.

What You Shouldnt Learn From Famous Athletes Diets

Laffit Pincay, Jr.

Unless you’re a devoted audience member at the race tracks, it’s unlikely you’ve heard of Laffit Pincay, Jr., but you really should get to know him. Generally regarded as the best jockey of all time — and definitely, the winningest, with more than 9,530 wins under his belt — Pincay had to keep a jockey’s small physique to stay agile on his horses. Like many jockeys, Pincay consumed a mere 800 calories a day to retain his slight jockey build an ideal riding weight of 117 pounds. Though Pincay neither confirms nor denies it, rumor says that for much of his career he would only eat one peanut per day.

It goes without saying that a diet of this sort is not suitable for anyone, including jockeys. Though the sport does require immense devotion and obsessive discipline, denying the body necessary energy to keep vital systems running is sure to impact performance, both physical and mental.

Even if your goal is to lose weight, limiting your caloric intake so severely is sure to cause both short-term and long-term damage to crucial parts of your body. If you want to look trim like a jockey, instead of trying to maintain their impossible diets, craft an exercise plan that encourages muscle growth and cardio fitness.

Ryan Lochte, Chad Ochocinco, Usain Bolt and Others

Too many award-winning athletes have come out of the closet as addicted to fast food. While some only indulge in the unhealthy dietary choices during high-activity times, others are pledged to their high-fat, high-sodium, high-risk fast foods for every meal of every day.

Swimmer Ryan Lochte consumed between 8,000 and 10,000 calories of McDonald’s while competing in the Beijing Olympics, and runner Usain Bolt was unimpressed with his British food options during the London Olympics, so he feasted primarily on Chicken McNuggets. Football receiver Chad Ochocinco loves his McDonalds diet so much that the fast food chain invited him to work for them for a day.

It may be tempting to throw all you know about nutrition out the window and start picking up Big Macs for every meal, but it’s important to remember just how much these athletes train in order to burn up all these calories. Unless you are exercising like an Olympic athlete — doing circuits for at least 10 hours a day — you probably don’t have the metabolism to stay healthy on three meals of fast food.

Though it can be okay to cheat every once and a while to indulge in your favorite fast food snack, most of your meals should be balanced to include the nutrients you need — and keep out the fats and sodium you don’t.

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Essentrics Workout: Stretching and Strengthening Benefits

The Essentrics Workout is all about stretching and strengthening at the same time. It combines many forms of exercise into one to help users emerge with a toned and well-balanced body. Throughout the years, this workout has helped professional and even Olympic-level athletes excel and beat injuries. One great side effect of the stretching exercises, aside from increasing range of motion and flexibility, is slenderizing. Watch this video to learn more about Essentrics workout in terms of what it entails, who it’s best suited to and what benefits it provides:

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How to WorkOut During Pregnancy

Contrary to popular belief, it is actually important to stay physically fit when you’re pregnant. Exercising will not only help you to feel better, but also prepare you for labor.

As your doctor may have told you, workout during pregnancy may depend on your fitness level, your trimester, and of course, on how you’re feeling.

It’s extremely important to know what exercise is beneficial and which workout during pregnancy is dangerous. No matter which trimester of pregnancy you’re in, these exercises will help you to stay healthy during your entire pregnancy.

It’s important to note that as a pregnant women you may feel out of breath more quickly than what you used to. However, this is completely normal. In fact, you should know that during the 9 months of your pregnancy, you’re normally breathing up to 20-25 percent more because your body needs to flush out more CO2 from your bloodstream.

It’s very important to know that everyone is different: You are different than the instructors in the videos, other pregnant women and your friends. That’s why your exercise has to be personal, and you should avoid putting too much pressure on yourself and your baby.

{This article was last updated on October 21st 2019, by Dr. Nima Schei.}