August 2017 - FIT360USA
It's 6:30 AM, and oh I need my morning coffee. I drag myself out of my bed and head straight to my kitchen to grab that mug of instant energy to get me going. Then I get busy with my day-to-day schedule with no time whatsoever to work out. We blame our job, our kids and our tired selves for not finding time to stay active. How do we get ourselves out there and move to feel better, and in turn make the lives of people around us better as well (health improves mood and focus)?

How to Get in Shape and Stay in Shape



I hear so many friends of mine complaining about not getting the push to start working out or start the healthy diet regime, to get where they want to be. Sunny beach, bikini? Nope - I'm better off in my cover up! It might seem tough, but if you want to see yourself as someone healthy and happening you can do it as well.

10 Steps to a new you:

1. First have a clear goal in your mind about what you want to achieve, but remember to be practical, knowing that a healthy weight loss, or getting fit does take time. Anything too quick is usually short lived and harmful.

2. Talk to friends who have the same goal, make a chat group to keep in touch and post pictures to inspire and get inspired. Also take some before and after pictures. Post sweaty post-workout selfies for friends who are in that group. Stay motivated make it FUN!

3. Buy some athletic clothes, yes it helps a ton when you have good-looking clothes. You feel like wearing them and go to the gym or head out for a run. A good pair of shoes are key if you want to take running seriously, so do not skip or skimp on that.

4. Start slow and start EARLY! It does help, when we start early our energy level is at the peak and the early morning air always helps us to feel the best. However do not forget to warm up as it takes a while to get our bodies in the active mode early in the day. Starting with small easy walks always helps us to stay motivated without draining us out till the next workout. Build slowly from there. Add strength and more challenging cardio as you get stronger.

5. Music is another important component, create your favorite workout playlist. I have mine which I have saved under the playlist Run, and I keep updating the list to avoid getting bored.

6. Be regular, whatever you do stay on it, make it a routine. It is the key! Sometimes when its difficult to find time, workout for a few minutes; even ten minutes make a difference and keeps you on that track.

7. Eating is another key component, remember - 80 percent nutrition and 20 percent workout. A lot of health coaches use this formula and it is quite true. the first thing is to get rid of is all the junk food from your kitchen pantry. Stay on track, with home cooked tasty food. Don't go crazy right in the beginning on super low calorie food. Keep a food log, this really helps. Foods high in healthy fats are the best way to stay full and avoid binge eating. Who doesn't love to snack on junk specially after a long day when we are really hungry. Eating dense natural foods like nuts, hummus and avocados can help us stay on track. Include a protein in every big meal. Chicken and turkey are great options but lean grass-fed beef is also good. Vegetarian/Vegan options are also available if you stick to foods like nuts, chickpeas, hemp, flax seeds for optimum protein intake.


RELATED: Foods You Should Eat To Get Your Body Weight Under Control


8. Eating in small portions but more frequently helps us not to binge. the key to lose weight is to EAT and not STARVE! Eat, but eat smart and eat yummy. Use spices and good fats to enhance flavor and taste.

9. There will be times that you lose track specially with vacations or during occasions. Never give up! Know that you can wake up the next morning and start a fresh and some cheat days are absolutely fine and also healthy not to get you frustrated. When on a vacation try to make smart food choice. Choose fresh fruits, salads and more protein. Bananas are another amazing fuel for our body, so keep them handy. If you slip off track in one meal, keep the next lean and healthy. But never get negative and give up.

10. And you need not have access to a gym or a grand outdoor setting - your floor in the living room is perfect! A set of 25 jumping jacks, followed by 20 squats, 30 second planks and 15 push ups can get you rolling. It is all about quality and not quantity! So little goes a long way. The key is to move and be smart in terms of food choices. With these tips you can start your journey to the new 'you' which you have always dreamt of.


RELATED: Squat Variations: Evaluating Squat Variations For Weight Training



Nothing is impossible when you train your brain and learn to have fun and not give up! Happy moving, and remember to say hello to your new self!



Article Source: http://EzineArticles.com/expert/Martha_Fernandes/2389776

How to Get in Shape and Stay in Shape

If you are serious about getting rid of those unwanted pounds, one of most effective tool you can use is to establish good eating habits to lose weight. A major role in losing weight has more to do with how you eat than the content of what you eat.

Good Eating Habits To Lose Weight


Start by cultivating these good eating habits to lose weight:

Drink Plenty of Water

Cut down or eliminate your consumption of soda. Drink about one to two liters of water a day. While you're on the road to good eating habits to lose weight, drinking this amount of water purges hunger pangs and helps you to not overeat during meals.

Eat 5-8 Smaller Meals

The majority of people eat approximately 3 main meals per day, usually spaced between 4 to 5 hours away from each other. The time interval between each meal is what makes a person seem famished, which leads to overeating.

The key to establishing good eating habits to lose weight is to eat 5-8 smaller meals during the course of the day. Doing this does 3 things:

Reduces the risk of overeating;
Gives your body the time it needs to metabolize what you ate and
Consumes the energy gained from your food.

Snack on Fruits

We just talked about eating 5-8 meals a day; this includes snacking in between your regular 3 meals, this incorporates snacking on fruits, as opposed to belly-fattening candy bars and calorie-loaded sweets.

Put an End to Late Night Eating

It is imperative to allow your body more than enough time to exhaust the energy gained from your last meal. When you sleep, all of that surplus energy is stored up as fat. Therefore, make your last meal at least 4 hours before bedtime.

By cultivating these four good eating habits, you'll find them playing an essential role in losing weight. Remember, changing habits is not easy at first, but when you continue to do so, you will reduce your high- calorie intake by cutting back on overeating and by eating healthier snacks.

When you develop good eating habits to lose weight, your body will efficiently burn up the calories you consume and begin making proper use of the energy gained from food.

RELATED: Natural Ways to Battle Cellulite


Article Source: http://EzineArticles.com/expert/John_Junior/909636

Good Eating Habits To Lose Weight

Who doesn't dream in this season to proudly display a sculpted abs? Without a doubt, a sculpted abs is sexy, and they easily draw attention from others even with little exposure. Learning how to get a 6 pack is not all that hard, in fact it is pretty easy to do if you take the time to learn the exercises that are most effective and efficient in doing so, but more importantly than that is making sure your eating the right foods.

How To Get Abs Fast in 4 Weeks


The Six-Pack abs diet plan


Try to eat 4-5 times a day (pay attention to the amounts) or about every 3-4 hours. At each meal, consume a serving of protein (fish, egg, chicken and other lean meats)

Between meals, consume nuts, seed, avocado, and protein

Breakfast and your second meal should contain some carbohydrates like oatmeal, as well as a fruit.

Lunch: Brown rice, quinoa, sweet potato are good options.

For dinner, consume vegetables but avoid starches.

Moisturize yourself throughout the day especially during warm periods and during your workouts.

Every 10 days, enjoy a meal of pleasure. Eat whatever you want. This diet may seem strict but revealing your abs in just 4 weeks imposes sacrifices. At the end of your training, consume a post training shaker composed of 40 to 50 g of carbohydrates (optional) and 20 to 30 g of protein. This stabilizes your hormonal system and allows optimal tissue regeneration as well as a stable blood sugar level.

The best ab exercises

Run the 6 exercises 3 times 4 times a week (ideally Monday, Tuesday, Thursday and Friday) for 4 weeks. On Wednesdays and Saturdays, do 45 minutes of walking on treadmills with tilt (do not run). Rest on Sunday.

Your training session should last 45 minutes. If you finish before, perform walking on treadmill with tilt until reaching 45 minutes of activities. Concentrate on movement rather than speed.

Overhead Bench Squat


With a properly weighted bar, held over your head, stand in front of a bench. Keep the bar above your head and sit on the bench keeping your head and bust high. The bar will lean forward as you sit down, try reversing the trend, get up and repeat the move.


  • Number of sets: 3-4
  • Number of repetitions: 20-30
  • Rest between the sets: 30 seconds.



Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. You can also lower the bench one notch.

Knee Opposite Elbow


In the pump position rotate your right knee under your body to try to touch the opposite elbow. Keep the hips low and alternate, it makes a repeat.


  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between the sets: 30 seconds.


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Knee Elbow


Same movement but without crossing, the right knee touches the right elbow and vice versa. Keep the hips low and done once on each side, this makes a repeat.


  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between sets: 30 seconds.


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Pumps


Make as much pumping as possible. If the classic position is too difficult, making the pumps by leaning on your knees, the movement will be simpler because the weight supported by the arms is weaker. Do not forget to contract your abdominals during the movement.


  • Number of sets: 3-4
  • Number of repetitions: 15
  • Rest between the sets: 30 seconds.
  • Adjust by making a maximum of conventional pump.


Swiss ball hamstring curls


Lie on your back with the ball positioned under the heels of your legs straight. Keep your hips on the ground and bring your heels back to your buttocks.


  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds.

Dumbbell Lunge to Overhead Press

Take a dumbbell on each shoulder and put yourself in the slot position. Bend your knee to the ground in front slit and push the dumbbells over your head.


  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds

Dumbbell Lunge to Overhead Press


After your 3 repetitions of these 6 exercises, finish your 45 minutes of training by walking on inclined mats.



RELATED: How To Flatten Your Abs


This type of training is complete, it will require on each exercise the abdominal strap while recruiting other big muscular group (pectorals on the pumps, legs on the squats …). You can repeat it several times a week or simply replace one of your usual sessions with it.

How To Get Abs Fast in 4 Weeks