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Easy ways to exercise at home!

By Patricia on October 1, 2011 in

If you’re interested in getting into better shape but don’t really want to join a public gym, there are plenty of ways to work around this.  Many people are fast to think that being in good shape means you’ll have to spend hours and hours at the gym, but this isn’t the case.

If you can devote 30 minutes to exercise per day, doing it right in the comfort of your own home, you can see noticeable differences in just a few weeks time.

Let’s have a look at a few of the best ways to exercise at home. Continue reading →

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5 Exercises To Tuck That Tummy!

By Patricia on October 1, 2011 in

If you’re looking to start up a workout program to slim the tummy and get rid of your love handles, performing the right exercises will be key.  By fully challenging all the muscles surrounding the core region, you can see better fat burning benefits and really get that toned look that you’re going for.

Unfortunately though, many women spend far too much time on exercises that won’t deliver, which is why it’s definitely worth your time and effort to learn those that will.  By including the following five exercises in your program more often, you will see much faster progress.

Let’s have a look at the main ones to consider. Continue reading →

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What to do after injury during workouts?

By Patricia on October 1, 2011 in

There’s no question that one of the most frustrating times is when you suffer an injury. You were highly motivated with your program, giving it your all each and every session and then out of nowhere, you become injured.

Now you’re sidelined, frustrated, and feel like all that hard work is flying right out the window.

How do you deal?

Fortunately, an injury doesn’t have to mean a terribly large set-back if you know how to approach it properly.

Let’s look at some key things that you should be doing now that you’re in this situation. Remember that prevention is always the best strategy so maintaining proper form during your workouts is a must. If you do that, you can avoid this situation altogether.

But since you’re here now, let’s look at what you should do.

Consider An Altered Workout

The very first thing that you should do is assess whether you may still be able to continue with portions of your workout that are unaffected by your injury.  For example, if it’s knee paint hat you’re experiencing, this doesn’t mean that you have to forgo your upper body workouts.

You should still try and get those in on a regular basis as this will help to keep your metabolism high and prevent muscle mass loss.

Try and make the most of what you can do and you’ll feel a lot less frustrated about the whole situation.

Increase Your Knowledge Base

If you are in fact going to be completely sidelined for whatever reason, then it’s time to turn your focus elsewhere.  To prevent getting too down about the scenario, use this time to enhance your knowledge base and learn some new workout facts to help you improve further.

Research up on the latest workout techniques and diet programs that you can implement in your routine to take your progress even further.

Knowledge is power when it comes to weight loss progress so use the downtime wisely.

Focus On Your Diet

Another important thing to do at this point is cut back on your diet plan slightly.  Since you won’t be hitting the gym as often, you won’t be burning off as many calories as you normally do.  To prevent weight gain from occurring, knock your calorie intake back by 200-400 per day according to how long and hard your workout sessions were.

Diet is really the most important factor for weight loss success anyway, so if you get this right then weight gain shouldn’t be a concern.

Perform Healing Activities

Finally, make sure to stay up on any exercises that you’ve been prescribed by physical therapists to get past this injury.  Some people get into such a slump that they don’t even want to do that, but if you want to make a speedy recovery, it’s really necessary.

Do whatever you are supposed to that will enable you to get back into the gym sooner so that you can start training hard again.

So there you have the important things to note about dealing with an injury. If you maintain a positive mindset through this then it really doesn’t have to impact you in a negative way and you can still progress further along the road to weight loss success.

 

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How to maintain a healthy relationship with food while dieting?

By Patricia on October 1, 2011 in

If you’re on a fat loss diet plan, there may be a chance that you could come to ‘fear’ certain foods after so long.  You’ve been conditioned to know which foods are ‘good’ and which foods are ‘bad’ and do everything you can to stay away from the bad ones and only eat the good ones.

The big problem with this good and bad thinking however is that it forms a negative association in your mind regarding certain foods in the diet.  If you’re not careful, this could lead to eating disorders over time, which are very serious and could require extensive treatment to overcome.

Let’s take a quick look at some of the important things that you should remember that will help you maintain a more positive relationship with food while dieting.

Think In Terms Of Healthy Or Not Healthy

The very first thing that you should be doing to maintain a healthy relationship with food is think in terms of healthy or not healthy rather than good or bad.  This shifts the perspective and allows you to focus on the health benefits that certain foods provide, which is a much healthier association.

Try filling your diet with the most nutritious foods that you can, not because they are low in calories but because they will do the most for you from a nutritional point of view.

Plan For Cheat Meals

Next, another thing that you should be doing is planning some cheat meals into your program. Cheat meals are great because they give you psychological relief from strict diets and help you see that eating a food that’s ‘off’ your diet list won’t automatically make you gain all the fat you’ve lost right back.

This is key for maintaining that healthy relationship with food.  Cheat meals should be scheduled once every week or two for maximum benefits.  More frequently may not be a good idea as it could hinder progress, but making sure to get them in every so often is important.

Periodically Take Diet Breaks

Finally, the last thing to keep in mind is that you should periodically add some diet breaks as well.  This is key for helping you learn your new maintenance calorie intake so you don’t start thinking that you must maintain a very low calorie intake in order to succeed with keeping the weight off.

Often what occurs is that as you progress on the diet, your metabolism slows down so you start decreasing your calorie intake further to spark more fat loss, but over time, this leads to a very low calorie intake.

Before you know it you’re scared of eating more again for fear all the weight will come rushing back on.

Diet breaks will not only help to reset your metabolism but also teach you that you can eat more food and still maintain your body weight.

So there you have the most important things to note about maintaining a healthy relationship with food while dieting. For your psychological health, this is a must.