How to Build Up Stamina

How to Build Up StaminaDo you get tired easily? Be honest with yourself. When guys perform any type of physical activity there is a normal amount of energy that is wasted. But if you think you get exhausted almost immediately, then you have to do something about it.

What is stamina?

In simple terms stamina is body power. It is the amount of energy you have at your disposal to perform any physical activity without getting tired. There are a lot of ways to help you build up stamina we’ll discuss some of them…

Discard any medical condition…

Do you get tired when you walk up the stairs? If you believe your level of exhaustion is not normal then you should see a doctor, just to be sure. Many times this type of symptom suggests there is something wrong with your heart. An early visit to your doctor’s office may be a lifesaver.

You have to eat enough food.

Would you try to start a car without fuel? Well, food is your fuel and you can’t function without it. Many guys think of their caloric intake as an accountant thinks about balancing a budget. They believe that if they consume fewer calories than the ones they burn weight loss is guaranteed. The problem with inducing a caloric deficit is that it will affect your energy levels, and sometimes even your health.

You have to be a responsible man. A certified professional or health expert should supervise any diet and fitness regimen you get involved with.

Good sleep is essential.

The quality of your nightly rest influences your energy levels. Here are some tips that will help you sleep better and fight insomnia:

1. Wake and sleep on time. Try to keep your body clock regulated by waking and sleeping always at the same time.
2. Workout regularly. If you want to get quality sleep you have to leave all the problems of the day out of your bed. Exercising is a great way to relax and release all the tension.
3. Avoid Caffeine and nicotine. Stay away from caffeine and nicotine at least three hours before you go to sleep.

High intensity cardio

Adding explosive movements to your workout will help you increase your energy. High Intensity Cardio is a type of workout that alternates between periods of peak activity with cycles of less-intense action, or even complete inactivity. Research demonstrates that this type of training improves aerobic capacity and endurance.

Tips to Save Years of Frustration in the Gym

Tips to Save Years of Frustration in the Gym(1) Engage your core muscles when exercising and in all Activities of Daily Living.

(2) Picture the Muscle. Visualize the muscle working with each repetition when exercising.

(3) In the gym, it’s quality not quantity. Hit it hard, and get out!

(4) When doing a squat, bend at the hips, not the waist.

(5) To stimulate muscle fibers, you must use proper form and technique to get the best muscle contraction.

(6) When using weight machines in the gym, the stabilizing muscles are not being engaged fully. Free weights and body weight exercises are preferable.

(7) A warm-up should raise the heart rate and get the blood flowing to the muscles. However, don’t turn the warm-up into a mini workout. Keep it 6 to 8 minutes.

(8) Combine anaerobic and aerobic conditioning by using circuit training, performing a variety of exercises in succession without rest starting with a multi-joint combination lift such as the dead lift, squat, or clean and press.

(9) A well rounded fitness program will include resistance training, cardio conditioning, flexibility, balance and stability training, and good nutrition.

(10) Don’t ignore the legs. For a well balanced physique, you must train all of the major muscle groups.

(11) To achieve results in the gym, the body must be exposed to stresses that it is not used to. This is called the “overload principle”.

(12) Adaptation (increases in strength and conditioning) take place as a result of high intensity workouts and time for recovery.

(13) Practice deep breathing on a daily basis. Inhale slowly but deeply, filling the lungs with oxygen while raising the arms overhead, then exhale slowly while bringing the arms back down. Do several repetitions.

(14) After an intense workout, your body is ready to absorb nutrients. Drink water or sports drink and eat a 4:1 ratio of carbohydrate to protein within 30-60 minutes.

(15) You can save yourself years of frustration in the gym if you find a qualified personal fitness trainer to teach you form, technique, and intensity.

Best Fitness Tips For Men

Best Fitness Tips For MenBeing fit is important to boost your self esteem and self confidence. It also makes you more attractive and appealing. A fit and sexy body will also help you get away with deadly diseases like high blood pressure, diabetes and heart disease. You must take care of yourself all the time. There are some tips that men should know in order to be fit and healthy.

PLAN FOR YOUR FITNESS GOALS

Before you begin exercising or executing your fitness activities, you must plan for it first. You must make your goals specific, measurable, realistic, attainable and time bound. It will be very good for you to write these goals so that you will know which step you must make.

THINK POSITIVE

Men must keep their mind positive and hopeful. You must get away with negative thoughts. Always remember that your mind can dictate your body so keep positive thoughts so that you will see positive effects in your body. You must think about positive things so that you will feel motivated all the time.

STRENGTHEN YOUR MUSCLES

Men like you are expected to have strong muscles for physical tasks. Strong muscles can help you carry out the tasks assigned to you. It can also protect the vital organs in your body. Always remember that strong and well shaped muscles will make you feel good. It can also affect your mind condition.

MAINTAIN A REGULAR EXERCISE

Regular exercise will keep your body active and energetic. It will help you increase your endurance and resistance to stress. You can also join sports activities to maintain your physical activity. Swimming, bicycling and basketball are some of the best choices.

TAKE GROUP FITNESS CLASSES

You can join group fitness classes to keep your physical activity active and to meet new people. Aerobics class is good. Group classes is advantageous because you will find support and encouragement from the group. It will help you to have deep motivation to continue the activity.

JOIN MOUNTAIN BIKING

Most men enjoy extreme sports and mountain biking is one good choice for you. It will keep you fit and healthy. In mountain biking you will be able to see lots of splendid views and you can keep in touch with nature. You will surely feel refreshed and rejuvenated all the time.

JOIN YOGA CLASSES

Yoga is known to be good in keeping your mind and body healthy and relaxed. It is one good way to escape from your busy lifestyle. It helps you achieve proper breathing and habits. Also it can keep you calm and peaceful all the time.

Most men want to have a fit and healthy body. It will make you attractive and sexy. There are some things that you can do to keep yourself fit and healthy. You just need to choose what you prefer the most.

Easy Fitness Tips for Busy Moms

Easy Fitness Tips for Busy MomsMost moms lead extremely busy lives. With so much to do (work, taking care of the kids, keeping the house organized, etc.) – it’s no wonder that keeping a strict diet regime and scheduling time exclusively for exercise is almost impossible.

The following five easy-to-follow tips are meant to help busy moms who want to be in shape, look beautiful and stay healthy without sacrificing much time from their hectic schedules.

1. Avoid “eating after your kids”

No matter how tempting it is to “pick” from your kid’s food, or even worse – eat their leftovers, don’t do it! Children have completely different nutrition and caloric needs than adults. While that macaroni and cheese may not really have an immediate impact in your child’s weight, think twice before packing on 315 calories (90 from fat!) in a single serving.

2. Carry your baby with you

Nothing burns calories faster than exercising with weights. You get stronger while building lean muscle that helps increase your metabolism and burn additional calories. Instead of pushing the stroller everywhere you go, consider carrying your baby in your arms or even on a baby carrier/sling. Not only will this help you exercise, it will also help you develop a closer bond with your child. NOTE: When carrying your baby, make sure you have good posture by standing up straight and tightening your abdominal muscles. This will prevent any possible back injury which can result from constantly carrying the additional weight.

3. Get at least 30 minutes of “real” exercise

Let’s face it, “running around chasing after your baby” is not truly exercise. You need at least 10 minutes of constant physical activity to count it as “real” exercise. While it may be hard to schedule 30 minutes of jogging on that treadmill, try breaking it into three 10 minute daily sessions. This is much easier to fit into your schedule and will still have the effective calorie burning results of a full half hour workout.

4. Do the housework

Although most people don’t really enjoy doing the household chores, those tedious activities can really help you burn some serious calories. For example, 30 minutes of vacuuming the house burns between 75 and 125 calories. Other common tasks such as making the bed can burn up to 70 calories and even the act of cooking a healthy meal can help you burn off up to 50 calories.

5. Schedule physical play time for you and the kid(s)

Instead of sending the kids off to watch TV or play video games, try getting involved in a fun game with them that includes physical activity for you and them. Go for a stroller walk, throw a Frisbee, play ball, etc. You can also arrange for play dates with other moms and transform this time into a fun and entertaining social bonding experience.

Yvonne Levy is an internationally recognized Perinatal Fitness expert with the gift of making mommies and “mommies-to-be” of all shapes and sizes look and feel sexy, “hot” and beautiful.

Water Fitness Tips and Suggestions

Water Fitness Tips and SuggestionsWater fitness is one of the fastest growing workouts today. Here is a step by step guide to help you add pool running to your fitness program.

1. Find a pool for Water Fitness

A growing number of pools are establishing lanes for water fitness. The use of a hitch or leash (a bungie cord with special hook fasteners available from AquaJogger) is a great choice when working out in a lap lane with swimmers. Simply go to the deep end of the slowest lane and hitch up to the lane divider outlet in the pool wall. Because you are in a vertical position you will be using only a small amount of the pool surface compared to the lap swimmers.

In addition, an AquaHitch can help you stay focused, increase resistance (by pulling you back as you attempt to advance forward) and it creates a sense of territory in the crowded pool. Also, check to see if your local facilities have a diving well. These are usually under-used portions of the pool facility and often have space open for pool running. The needs of the pool runner can also be accommodated during the pool’s off-hours.”

2. Establish Fitness Goals

Every time you enter the pool you should have an established goal for the day- a recovery run, low or high intensity workout or an interval session.

3. Wear Water Fitness Flotation Equipment

Wearing the Original AquaJogger Buoyancy Belt will keep your head above water, support your lower back and give you the freedom to duplicate your running form. Water fitness specialist David Brennan, President of Houston Intl. Running Center, discourages deep water fitness without a good flotation device, since correct form is almost impossible to maintain for any length of time without one.

The water line should be at the shoulder level, and your mouth comfortably out of the water without having to tilt your head. For additional resistance you can add foam footwear such as AquaRunners or DeltaBells hand-held resistance (both available from AquaJogger).

4. Use Proper Technique in Water

Good posture is crucial. Brennan suggests the following technique and tips for water runners: “Keep your eyes looking ahead of you, not down. Don’t lean forward. Aqua running is done in a near vertical position. Move your arms close to your body, thumbs on top, hand lightly cupped with thumbs traveling back and forth from the chest to hips. Stride angle of the thigh should reach about 80 degrees and toes should not be pointed. You want to replicate the road running motion as much as possible.”

5. Structure a Water Workout

Ease into water fitness. Begin each session with 5-10 minutes of very light to medium exercise. Follow the warm up with 25-45 minutes of training. One continuous run may be too ambitious at first. If so, break up the half-hour into segments of 2 or 3 minutes with 30-second rest breaks. Eventually, you can aim for an hour of continuous running and speed workouts that consist of several 1-minute repetitions. End each session with some very light exercises and stretches. As you gain experience, build both speed and duration.

6. Monitor Your Water Fitness Progress

Pay attention to how your body feels during water workouts, how stressed it becomes. A few pieces of equipment can make this very easy to do. The following are helpful: a waterproof stopwatch or a pool side clock to time each workout. A waterproof wireless heart rate monitor is a good investment for serious runners. Music that is set to the correct beat per minute will help you stay motivated and moving!

Excellent Fitness Tips and After Workout Nutrition

Excellent Fitness Tips and After-Workout NutritionWhat do you think you can do to achieve excellent fitness results for overall health and lifestyle?

  1. Create a great strength training routine and interval cardio to your workouts. You don’t have to do the same thing constantly. Muscle is needed to continue your high metabolism, and you need cardio to carry a strong heart. Therefore, it’s beneficial to find a correct balance.
  2. Implement whole body movements in your strength training. You definitely want to keep a constant movement going during your whole routine. You could even try raising your arms over your head while squatting and you’d be able to tell how your heart rate increases quickly. Keep your body moving through your entire routine and you’ll have sweat build up as much as in a cardio workout.
  3. It’s beneficial that during the day, you consistently eat. And, it’s extremely important to implement natural, health food into those 5 daily meals, including a protein in every dish. You’ve got to remember to feed your muscles with body-enhancing protein. By doing this, your metabolism keeps working all day by keeping your muscles at a high mass.

As you’ve probably heard before, your after workout nutrition could be the most important meal of your day.

The reason is that when you’re finished with an intense workout, you begin to excessively break down muscle tissue. The primary way to revert this and promote an anabolic state is to drink up a delicious, digestible shake or smoothie immediately after workout. Choose a quick meal with necessary carbohydrates to revitalize your muscle and needed protein to jump start muscle repair.

The post-workout meal should generally contain between 300-500 calories to get the best response. Even though healthy fats would be good to have in the meal, remember to keep the fat content extremely low.

Remember that you’re not required to buy expensive supplement shakes for these quick meals. Making at-home, drinkable meals with natural ingredients is all that you absolutely need! You’ll feel stronger and better with each workout.

Office Exercises to Get That Sexy Butt

Office Exercises to Get That Sexy ButtMost people, when they exercise, are wanting their “back side” (yes, I’m talking about the BUTT!) to look appealing.

The issue with a lot of people is they sit at a desk all day and, therefore, don’t use their butt muscles very often.

People feel because they sit down on it all day, their butt becomes a bit flabby, which is quite possibly true.

So, what can be done to increase the muscle tone of the gluteus maximus? Are there exercises that can be done for this flab issue?

Have no fear, there is always a way to do some toning, even when you don’t think you can. I’ll outline a couple of tips that you may (or may not) already be doing, but once you realize you’re doing it, you can concentrate and do it better and more effectively.

One of the easiest ones is to do calf raises. Yes, I know this is supposed to be about the exercising your butt, but calf raises shape the whole leg, including hitting the butt as well. All you need to do is when you’re standing in line somewhere, or waiting to get into someone’s office, is to lift your heels and stand on the ball of your foot…. well both feet. It’s like standing on your tippy toes. No need to do it fast, matter of fact, count to five every time you do it. Raise your heels, count to five, then lower them. Repeat this several times. Do it at least 3-4 times a week. Heck, you can even do this on your coffee break.

Here’s one that may take a bit more action. While you’re waiting for your food to heat up or even on hold while on the phone, go stand against the wall. Yes, I said STAND. Now, keeping your feet about shoulder distance apart and your back flat against the wall, start to lower yourself (by bending at the knees). These are called wall squats.

Ideally, you want to get so your thighs are parallel to the ground with a 90 degree bend on the knees. I’ll admit, that one is tough to get to (I’m not there yet). So, bending down a bit to start off with will be great for you! Hold this pose for about 20-30 seconds at a time. Eventually, you’ll be going lower and lower, which is what you should strive for.

There you go, two great ways to make your “back side” look better.

Tips for a Healthy Lifestyle

Tips for a Healthy LifestyleBegin your day with a morning meal:

Yes, breakfast really is the most important meal of the day. Breakfast refuels your body after a long night without food. It will help you focus at work and keep you energized! It’s simple to prepare breakfast that consists of cold cereals, fruit and low-fat dairy, whole-wheat toast with peanut butter… even lean meat (yes, last night’s chicken will work too).

Start Moving!

It’s easy to work fitness into your daily routine. Walk your dog, fly a kite, ride a horse (if you have one), bicycle or jog… anything–just start your day with some activity and you’ll be rewarded.

Take a 10-minute break every hour while you work on the computer or when you watch TV. Using the stairs instead of taking the elevator is an excellent way to get fit and burn extra calories. Start out by trying to follow these suggestions for at least a half day and build from there.

Sweat!

Help your heart push harder and be stronger by working up a sweat! You’ll look and feel better too. Start with a warm-up to stretch your muscles. Include at least 20 minutes of cardio exercise such as swimming, running or walking. Follow-up with an activity that helps you build muscle… try push-ups or lifting weights. Be sure to cool down by stretching or doing yoga.

Get fit with your family and friends:

Being active is much more fun with your family and friends too. Encourage other family members to be a part of your plan and stick with it. Plan at least one special exercise event, like a riding bikes, riding horses or even climbing. Work as team to achieve results!

Smart snack choices:

Snacks are an excellent way to refuel your body. Choose foods from different groups–a glass of low-fat dairy, whole grain crackers, an apple, peanut butter, raisins or even dry cereal. Choose 2 to 3 snacks per day to keep hunger in check. Here’s a quick guide to daily food choices:

Fats, Oils, and Sweets (sparingly) / Milk, Yogurt, and Cheese (2-3 servings) / Vegetables (3-5 servings) / Meat, Poultry, Fish, Beans, Eggs, and Nuts (2-3 servings) / Fruits (2-4 servings) / Breads, Cereal, Rice, and Pasta (6-11 servings)

Eat more grains, fruit and veggies and balance your diet:

All of these foods provide your body with power, natural vitamins, nutritional value and fiber. Besides… they taste great! You just have to be sensible about how often and how much you eat. Your body needs protein, carbohydrates, fat and a variety of natural foods with vitamin C and A. Checking the nutrition facts on food labels will help you get the best nutritional value possible.

Make physical activity and healthy eating fun!

Take advantage of activities your family and friends can enjoy doing together–try new things! Besides getting healthy, you create a lasting bond. Try new foods, activities, and even games to stay mentally focused and physically strong. The key to success–set realistic goals.

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