Fighting Fit for Life

aThe simple route to fitness is quite straightforward really. You need to be regular with it. As necessary, start with a warm-up routine, build up gradually, and add variety to keep things interesting. You can also workout with your favorite song playing in the background. The initial push is relatively easy. Many people take up exercising when they realize they have become unfit. This however is not enough. Commitment is necessary for long term fitness. For this, you have to come up with innovative ways to keep yourself motivated.

Simple tips
If you’ve been out physically active for some time, it’s important that you aim to make gentle and steady progress rather than going all out. The best way to start is to carry on with your normal everyday routine, and keep increasing the difficulty level a notch every week or so. For example if you are used to doing chin-ups and can do 5 comfortably, try increasing it to 7 reps and do that consistently over the next week.

If you are a newbie to the world of fitness here are a few ways that can get you started:

* When you go for your morning walk, walk faster. Brisk walking increases blood circulation and burns more calories than leisure walking. It is a cardio workout, and can burn up to 200 calories in 30 minutes. The walk should be started at a normal pace, slowly increasing speed as you go. The quick stride should be maintained for at least 20-30 minutes to give its calorie busting benefits. The best way to brisk walk is to pretend that you are late for a meeting.

* Use the stairs instead of the lift or escalator.
It might feel difficult to begin with but it’s better that you use the stairs instead of the elevator. Sprinters use stairs to train for their events as it brings the vertical component into their sprints. You don’t have to climb them quickly, but a comfortable pace at the start is fine. And start with 2-3 flights of stairs at first. You can increase them as you build stamina.

* Try cycling.
Cycling, like walking can be done with varied intensity. Most people are accustomed to riding a cycle since their childhood and hence there is no learning required. If you drive your car to work everyday, try to allot a day a week for cycling. This is not only beneficial for you, but also for the environment. Increase the number of days you cycle to work and time your runs. The same trick of pretending that you are late can be applied here too. Also if you have to go on an errand and its a short distance away, take your cycle and not your car.

Choosing The Right Activity
Choose an activity that you enjoy most. Like dancing for example. It not only makes you feel stress free, but is also great form of exercise. Choosing the right activity can make you feel good and can guarantee the progress of the activity that you have taken. An activity that appeals to you will prevent you from getting bored with your routine.

Diet
No, this doesn’t mean one of those ridiculous eating restrictions people put themselves under to lose weight. Yes, restrictions are required, but it has to be done intelligently. Giving up sugary and fatty food is the foremost thing you can do. It requires conviction, and the body also takes some time to adjust to the new diet. Junk food is also a strict no-no. Meat grilled and roasted is more nutritious than fried. Consuming dried fruits, nuts when you get hunger pangs is a foolproof way to ward off the hunger and also eat healthy.

Some More Tips
* If you think dancing or aerobics is the option then so be it. The idea is to get you going. If it has in the past, it surely will even today!

* There are some people who constantly need motivation. If that is the case with you then you must find your kind of company to get rid of the boredom that you might get while exercising alone.

*Take your kids out and play with them in the park. The exhilaration that both of you experience is priceless and your kids will always remember and cherish the time you spent with them.

Take morning walks with your spouse. In time there could be better compatibility in this manner. Start slow and end up fighting fit!

Tips to Get Back into Shape

It can be quite a daunting task to muster the motivation to get into shape given our hectic lifestyle. Everyone is tied up in a plethora of activities, like working for eight hours, commuting, household chores, etc., which take up a large chunk of each day, and one is left with very little time to bother about health and fitness issues. In such a scenario, one needs a little motivation to overcome these limitations and hurdles.

Mentioned below are a few pointers that are bound to help you in this regard:

Wake Up Early
As quoted by Benjamin Franklin, “Early to bed and early to rise makes a man healthy, wealthy, and wise.” This saying is as relevant today as it was centuries before. By waking up early, you feel extremely energized throughout the day, as the highly oxygenated and fresh air empowers all the cells of your body. Therefore, break the shackles of laziness, sleep early, and wake up on time everyday.

Make Exercising Fun
Do you dread the idea of getting up early and going for that early morning jog or to a sweaty gym? If yes, then it is better to not opt for them. You can choose to put on some energetic music and get into a high energy aerobic-cum-callisthenic workout instead. Always prefer to do those things that you love doing so that you are highly motivated to do them regularly. Let your workout sessions be all fun, pumped up, and unconventional.

Make it Convenient
If you are planning to join the gym or do yoga or aerobics, keep in mind the convenience factor. Choose a center that is close to your office or home, because it will increase the chances of you going regularly and bunking less.

Be Realistic
It is indeed extremely essential to set ‘realistic’ goals. Set obtainable and measurable goals that can be easily achieved, but at the same time they should be challenging enough to keep you at it. While trying to achieve really quick and fast results, you end up doing more harm to your body than any good. After all, a bunch of small wins will turn into attaining that bigger goal.

Try Some Brainwashing
We have all heard this statement very often that ‘you are what you think you are’. It is very true, because you turn out to be the way you picturize yourself. Therefore, it is enormously important to have a positive frame of mind while exercising. You need to keep reminding yourself about the wonderful benefits (healthy and glowing skin) that you will obtain at the end of the workout. Put up little stickers, which will explain the benefits of exercising and posters of people whom you idolize. Read success stories, get fitness magazines, and check out the Internet for the latest fitness equipment or workout.

Try Out Something New
One of the most demotivating factors is doing the same workout over and over again. So, spice it up by trying out something that you have never done before, like take lessons in salsa, tap dancing, samba, or take up tennis. Do anything that will break you out in a sweat and which is fun at the same time.

Make it Challenging
Most of us like the challenge of competing and winning. Well, it gives the kind of rush that cannot be described in words. There is nothing like getting together with a bunch of friends on the field, court, or the gym and indulging in some fun competition. To give it that extra edge, you can devise some fun prizes for the winners.

Bask in your Success
With every milestone that you achieve in your fitness goals, reward yourself. No, not with a candy or chocolate that will just get you back to square one, but instead with a short trip somewhere or a new outfit or haircut. These little rewards give you the much-needed boost that you will require very often while exercising.

Hopefully, the above-mentioned fitness tips will give you the much-needed impetus to push yourself towards obtaining a fit, healthy, and a well-shaped body. Apart from exercising, it is equally essential to watch your food intake to complement your workout regime.
Read more at Buzzle: http://www.buzzle.com/articles/fitness-tips-how-to-get-back-into-shape.html

Tips to Tone Your Body

Having a well-toned and healthy body is a dream for many. It remains a dream in most of the cases, as they either do not work to turn it into reality or work in an improper way. If you want to exclude yourself from such a category of people, you should follow what is given in this article in a disciplined manner.

Diet Plan

Your body is not toned, because it contains more fat than the required amount. The presence of extra fat gives your you a sagging and flagging look. Therefore, the first step is to bring down the amount of fat to an optimum limit. Stop eating foods that have high content of fat and carbohydrates, such as junk and fad foods. Try to follow a healthy diet that is poor in fat content, but rich in proteins, fibers, vitamins, and minerals. Your stomach takes time to digest proteins and fibers. Therefore, you feel full for a longer period of time. Moreover, it will prevent you from overeating or eating more than required.

Vitamins and minerals help in weight loss, as they tend to increase the rate of metabolism. You will get proteins from pulses, while fibers, vitamins, and minerals from fruits and vegetables. Also, drink lots of water. The daily intake of water should be between 9-10 glasses. A secret tip is to eat foods that burn fat and boost metabolism.

You may need to follow some tips on eating to tone your body.

  • First of all, never skip breakfast. Rather, you should have it early in the morning. This is a great booster of metabolism.
  • Secondly, avoid having a heavy meal. Instead, have it in small amounts from time to time. Maintain a gap of 2-3 hours between each meal.
  • Finally, do not eat anything, or at least carbohydrates and fats after 6:00 p.m. in the evening. This is a near-to-perfect diet plan to lose weight fast.

Exercise Plan

The above suggested meal plan will definitely help you in lowering down the fat deposition and burning the already existing fat to some extent. But in order to get a toned body, you not only need to lose fat, but also build muscle in place of fat. This will make you look firm, and will help you stay in shape. The reason is that muscle cells consume more calories than the fat cells. Therefore, your body will burn fat quickly and remain slim.

To get a toned figure, you need to exercise. Don’t worry, you need not join a gym or follow a rigorous exercise regime. Here’s an exercise plan that teaches you how to tone your body without weights.

  • Start your day with a morning walk. Keep walking for at least half an hour. This will burn the fat that has been stored overnight while you were asleep.
  • You can accelerate the process of fat burning by performing some sort of cardiovascular exercise. The list includes swimming, cycling, running, jogging, and aerobic exercises. Do it for 20-30 minutes.
  • Walking everyday and performing cardiovascular exercises for at least 4 days a week is sufficient to tone your body fast.
  • To get the best and fast possible results, try to be physically active throughout the day. Take a stroll after every two hours, use the staircase as far as possible, and cover small distances by walking. All these things will definitely help you stay healthy and fit.

Eating healthy and being physically active are more than enough to look healthy, toned, and gorgeous. Therefore, make all the necessary changes in your lifestyle and become the center of attention wherever you go.

How to Getting Fit Fast

Today’s life is extremely simple and convenient. You have everything you need within the hand’s reach. You have a car to take you to places, a cell phone to keep in touch with your loved ones, a computer that connects you to the world, an elevator which saves you the trouble of climbing stairs, and a complete range of home appliances that make life so much comfortable. What more could one ask for in life? Health! That’s the unanimous reply from all those who have been crippled by the luxuries of modern life. Sedentary and unhealthy lifestyle has really made people very unfit, and victims of several diseases and disorders. However, the good news is that people are finally looking out for ways to ditch their unhealthy lifestyle and are trying to lead a healthy life.

Tips on Getting Fit Fast

Plan it Out

Yes, like any other big project, you need to plan out your fitness regimen as well. Without a concrete get fit quick plan, all your random attempts may end without a result. Hence, it is a must that you identify your problem areas and chalk out a plan to work upon these areas. While we are at it, I would like to make it clear that being fit has got nothing to do with being slim. You can be fat yet fit. On the contrary, a size zero model may have several health issues, which prevent her from qualifying as a fit person. Hence, forget about those extra pounds here and there and focus upon the major health issues that you experience. Do you feel tired and exhausted all the time? Perhaps, there is something wrong with your diet. Do you suffer from body pain, digestion problems? May be you are not exercising enough. Whatever it is, you need to first find out the cause of concern in your body. Perhaps a session with a general physician may help you to address your health woes, and guide you towards your goal of healthy living.

Eat Well

Diet plays a vital role in maintaining your physical and mental well-being. Unfortunately, most of us pay little attention to what we eat. The canned, processed food that we eat, does little to provide nutrition to our body. All it does is pile up calories and gather pounds of fat on your body. Even the food served in restaurants is high in calories and does not adhere to proper hygiene measures. Not only you risk food poisoning from such foods, but you also damage your body in the long run. It is extremely important to eat fresh, home cooked food if you wish to stay fit and fine. Healthy eating includes incorporating lots of fresh fruits, vegetables, juices, dairy products, poultry, and lean meat which can help provide complete nutrition to your body. Low calorie food indeed prevents you from being lethargic and keeps you alert all day.

Exercise

Exercising does not necessarily mean toiling hard in the gym. You can perform simple, light exercises even at home. Choosing the right form of exercises is important to get a fit body. Hire a personal trainer who may suggest appropriate exercises by evaluating your body type and studying your problem areas. If you do not have major health issues and have a lean body, simply walking for 20 – 30 minutes can keep you fit. Cycling, swimming, running, and jogging are other light exercises that can help you stay fit. Thus, choose a form of exercise that suits your gender, age, and body type.

Lead a Healthy Lifestyle

This is another important aspect of staying fit and healthy. Your diet and exercise can take you only so far, but it is your habits that will truly determine your physical and mental health. Give up unhealthy addictions like alcohol, drugs, or smoking. Similarly, focus upon your mental health by performing yoga or meditation. Try to be happy and stress free in your daily life.

Remember, the idea of getting fit fast is impractical. It is not some quick weight loss program which puts your body under tremendous stress only to lose a few pounds (which eventually come back!). Building fitness is a gradual process and requires immense patience on your part. So, make a resolution to stay fit from this moment itself!