Tag Archives: Fitness

23/09/2012 · 3:13 PM

3 Ways How To Increase Mental Focus During A Workout

Finding it hard to keep focused on you workout or getting side tracked? Don’t worry, this happens to all of us sometimes. Whether is a funny show your watching on the treadmill or you just can’t seem to get back on track, try these few tips and get on the path to better workouts and few mistakes.

3 Ways To Improve Mental Focus During A Workout

1. Move Faster

This is probably the best way to help improve your mental focus quickly. While everyone is standing still, grab your weights and go! You need to break through that mental clutter and fine tune it to the frequency to workout better. When you move faster your sense adjust to more complicated movements while balancing different units og weight. This will train your mind to never let your body rest and focus on your workout which improves timing, speed, accuracy and intensity.

2.Count Your Reps In Your Heads

Having small goals in your head will help your body achieve it. Setting a bar for yourself and trying to acheive takes a lot of mental focus. So for example you want to do 15 pushups, count up to that in your head. Once you achieve a number, it makes it much easier to reach it again because it builds confidence mentally and physical expands your limits.

3. Don’t Ever Sit Down

Sitting down is not what you should be doing if you want a great workout, when your standing this helps put your mind in a ‘need to do something’ mode. So try this next time you workout and only sit down if your actually going to do some lifting. If your not, keep on your feet and keep doing something.

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19/09/2012 · 11:56 PM

3 Ways How To Gain Energy After You Leave Work

workoutLike the 50 million other people on the planet who love to exercise after they get off work, don’t struggle like they do when you hit the gym ready for a good time. Use the tips in this post to help boost your energy and get yourself ready for a good workout after you leave the office.

Eat A Very late Lunch At Work

Eating a late lunch at around 4:00 pm can help give you energy so that you can head straight to the gym for a good workout. This is how you really can maximize efficiency and skip going home for a meal and then to the gym afterwards. Always think ahead and make smarter choices

Drink Plenty Of Water At Work

Essentially, you should avoid any drinks like coffee or carbonated drinks with sugar during the day. These can often not make you feel that great and destroy your energy level. Stick to water, the more water you drink the better you will feel and more hydrated you will be for a good workout.

Take A Power Nap For 20-30 Minutes 

Sometimes we are so busy during the day that we rarely take time to rest our eyes and mind. Take one or two breaks during the day to rest somewhere quiet, close your eyes and relax. A short nap can work wonders for helping you get back on your feet and ready for a workout after you get off of work.

These simple times might just help you get an even better workout than ever, or at least give you enough energy for the drive home! If you have any comments or suggestions for going home after work then please feel free to leave them below.

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13/08/2012 · 7:40 PM

5 Ways To Add Ab Exercises To A Workout Routine

workout routine, ab exercises, ab workoutBeing more efficient in the gym by adding abs to your workout and in between your exercise will make sure your abs get an amazing workout.”Most people who are trying to get great abs that leave ab exercises to the end of a workout are not doing enough to get an amazing set of abs.” Bodybuilding Mr.Kyrela Champion says.

To get a great workout for your abs, you must work them like a regular muscle group. Which is why I do my ab exercises at the beginning of a workout?” The effort that people have left at the end of a workout is just not good enough. Which is why you should use these three ways to get a great ab workout in the middle or if not the beginning of your workout between exercises?

Here are the 5 ways to add ab exercises to a workout routine:

1. Use Added Weights

Using extra weight like a dumbbell or plate really gives your core a better workout. Add weighted leg raises, machine crunches or a medicine ball for 3 sets of 15 reps in between your muscle group exercises. (like Legs or Chest)

2. Do More Leg Raises

Hanging leg raises or stationary leg raises are extremely effective for carving great core muscles. If you are using cables, or a pull up bar. Do the same, 3 sets of 15 reps in between whatever else you are working on that day.

3. Do Planks

Doing side planks, front planks in between other exercises also workouts your core well. Try to do several sets of planks during your workout until you become a master.

4. Bosu Balls

Do more exercises on a bosu ball or exercise ball, this works your core also. When diving into a shoulder workout, you can sit on a ball, keeping your core tight and get an amazing ab tightening workout from just a few tough exercises. Then you can simply use the exercise ball to do some crunches in between sets.

5. Do more Exercises When Your Standing

When you’re standing up doing, which ever exercise, this will also be working your core, obliques and love handles. What you want to do at the end of every exercise, whether a shoulder press or a tricep press, is to keep your core tight and do the last three reps very slowly. This will contract your core, forcing you to maintain your stability, thus working out your abs!

If you enjoyed reading this post, please feel free to comment! Until next time Troopers!

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03/08/2012 · 7:00 PM

How To Eat For More Muscles

Are you struggling to get lean muscle that show? Well like most people who actively participate in Fitness classes or a gym, that is usually the reason why…so I am here to help you discover how to eat for more lean muscles that show.

First things first, ask yourself how many servings of vegetables are you getting per day? If the awnser is on average below at least 5 or 6, this is a big reason why your not seing more lean muscles. When you feed your body with these nutrients and vitamins it feeds your muscles with healty materials to keep strong while the vegetables clean your system and your body of fat. Now try getting as many servings per day as you can, think of it like how many times it is recommended to get a drink of water, which is at least 8 per day.

Next step is to properly keep your body and your muscle hydrated with water. This will keep your muscle working properly, while the new water you drink will flush toxins and fat from your body to make them show. So always remember to keep your hydration up. Try a large water bottle which you can basically get for a few dollars from the grocery store.

The third step is protien and amino acids, foods such as fish, lean beef and chicken are very important to keep you metabolism up and keep those muscles fed. One step further, taking a scoop of casien protien before bed will also feed you muscles while they sleep to avoid break down during the night which may be visible in the morning. Its very important to hydrate and eat as soon as you wake up to keep them fed.

Think of your muscles as a constant nagging puppy, take me for a walk and feed me, feed me, feed me! They are one and the same, now execise them a few times a day, always fill up thier bowl and give them lots of puppy chow and pupperoni sticks( Or Turkey Pepperoni), your choice of course.

Did you find this post valueable? Leave your comments if you think this post is right on the money about how to eat for more muscles and tell us what you think!

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22/07/2012 · 10:08 PM

How Has Sports Technology Enhanced Our Fitness?

sports technology

After the last decade following the millennium, advances in technology and fitness have made it more effective and advanced the science of workouts today. Watches that track your heart rate, calories burned or virtual trainers and more have taken over in this new world of sports technology.

Trainers who talk to you via a digital display, with encouraging reminders help us succeed and work hard to be a fitter person. Are you interacting with these types of technologies in your everyday life? If so, this is just a glimpse of the future to come in sports technologies.

Even nutrition will be directly available through technology like never before, so even after or before a workout, any athlete will be able to get essential nutrition instantly. Everything will be custom for the user experience, including clothing and workouts.

Clothing will custom fit to the shape of the athlete’s body, even shoes have this technology today. Some of the technology is so advanced it almost mimics what it is like for athletes to exercise without any fear of injury. Memory type shoes have replaced the once popular Nike kicks!

All these great advances in the world of sports technology have been amazing to enhance the fitness of human beings that we never thought was even possible. I look forward to what the not so distant future will bring for the athletes of tomorrow.

Something that may enhance our lung capacity, maybe a cybernetic implant that helps us hold our breath under water for more than ten minutes. Really, the possibilities are endless. It’s a large world out there so dream big!

sports technology

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04/07/2012 · 10:01 PM

How To Improve Your Health By Better Scheduling

workout time, workout schedule, nutrition tipsStruggling to keep healthy and fit like the rest of the million people you need struggling after work in the gym? It’s really a battle when your routine and schedule is out of whack and your fitness and health are suffering. In this post, we will go into ways that you can build your week on how to better focus on your workouts and meals for better results.

Are you sick and tired of struggling to get to the gym or even the energy to get out of the house for a walk? Don’t be stuck in a rut and break this poor habit-forming routine by taking a few minutes and writing down a simple way to do things better and start small by doing something different for yourself every day.

It all starts with the little things that you do to suddenly start making huge difference, such as going outside for an extra ten minute walk. Even the smallest changes like switching the time of day you exercise can have a dramatic effect on your health.

A Trick How To Stay Lean While Saving Time

Staying lean and have more time to do the things you love is probably on just about everybody’s wish list. So why not add this tip to get more out of your day. First, try scheduling your workouts in the morning and not at night, or get at least 30 minutes of exercise in the morning.

Increasing your metabolism in the morning with exercise is a great way to boost your energy levels all day and keep you body burning more fat. This is a much better way to get more out of life than going for a workout in the evening when your body is tired and will be less effective at burning fat.

Eat Smaller Portion Meals With Superfoods

When you eat too much, this can drain you energy and your body from supplying the brain with the ability to get work done more effectively. Spend your time wisely and eat a few extra snacks that are power foods like nuts and berries on your breaks and cut down on how big your meal is at lunch.

Your lunch meals should be a mix of protein, carbohydrates and natural fats. Add as many fruits and veggies as you like but keep your carbohydrates like rice or bread to a handful, the same goes for protein.

For your snacks, have a hand full of things such as walnuts, almonds, blueberries, and other really great super-foods like eggs to boost your energy!

 

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30/06/2012 · 4:56 PM

4 Signs You Might Want To Change Gyms

change gym

There comes a point in everyone’s life where they need to take a look at the people around them and the environment they are in, then make tough choices. Could you need a change in your life? Your gym might actually be the wrong place for you to work out if you are noticing your workout’s and success are faltering.

Take action now and look around at your surroundings and make that judgement call, your fitness and health are number one! Here are 4 Signs You Might Want To Change Gyms, and get to a better place that is just the right fit for you.

4 Signs You Might Want To Change Gyms

1. Messy Weight Rooms

If you fall and trip on weights that were left lying around all the time you might be working out at a gym full of slobs.  If you aren’t working out in a place that is kept together where the people respect the equipment and take care of it, you really should try to find a better one. Why should you have to sort through other’s messes?

2. Staff Are Lazy & Not Fit

Are you motivated by the people around you? Would you be motivated working out around and with people who are fat and lazy? Your results will take a huge detour if you are in an environment where people don’t inspire you to work out harder. If people are lazy, out of shape and don’t seem to break a sweat why would you want to train there?

3. More Than %50 of People Talk and Don’t Workout

Is a large amount of chatting and socializing a common trend at your gym? You might want to think about a gym that gets people to workout and talk less to each other, or has a place for it instead of in the weight rooms and training areas. If you want real results, it’s about hard work!

4. People Have Poor Etiquette

Do people leave stuff in lockers, messy up the counters, break the hot tub, damage the machines? Are people stealing your weights and sitting on machines destroying your workouts? If you have a gym full of people with poor etiquette, try and find a classier gym and keep that in mind when you join a new one. This may be hard to find, but worth the effort finding.

Do you have any comments you would like to add or things you dislike about your gym? Feel free to leave some below.

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11/06/2012 · 11:14 PM

5 Easy Ways To Get A Better Workout

Stress, Workouts, Better Workouts

So you’re finding your workouts suck? Don’t you worry; this happens to the best of us and even professional fitness models who live at the gym. Yes they can have days where their workouts just suck, and often they don’t know how to fix the problem either. That’s why I am here to help!

What we will go through in this post is 5 easy ways that you can get a better workout without stressing over it. Having a bad workout isn’t the end of the world, but what you want to do is stop immediately if they are getting common and do something to fix that.

Your body is a very complex machine, and sometimes a few tweaks are important to get it working the way you want it too. Now lets, grease up those body gears and gets into some really simple and easy to implement ways to make your workouts more fun and enjoyable! Trust me, this equals success!

1. Get Yourself In A Happy Mood

Your mood has a lot to do with how successful your workout goes, and if you are in a bad or stressful mood you will notice the negative effects instantly. When your body is stressed, this causes cortisol to release in the body and will hinder muscle growth and recovery. Chemicals in your body

2. Rest For A Day or Two

Rest is so important for your body to recover muscle, heal that then grow. Without enough rest and time off your workouts can easily be suffering, and you won’t realize how fatigued you really are. If you feel like you are working out to hard or too much, it may be a time to take some time off to rest and come back stronger. This will Make your next workout, just amazing and you’ll feel full energized!

3. Eat Natural Fats

Natural fats are really good for your body to become stronger and able to burn fat while building muscle. If your body feels like it won’t grow or is just not responding to your workouts, try adding things like Avocados, Nuts and Seeds to the mix and your results should improve significantly.

4. Get Competitive

If you see someone lifting heavier than you, use that as a mental push to break through your plateau barrier in your training. Train to look like someone or to be better than someone is a great motivational thing to do while you are working out. Even having a bike race or push-up competition every now and then can help improve your workouts instantly, it breaks through boredom and routine!

5. Spill A Few Jokes With A Workout Partner

If your find your workout is really not very fun, then I think it’s fine to socialize and crack a few jokes with friends. If you take your mind off your workout momentarily, even for a few minutes, you can help to distract yourself from a crappy workout. Give it a try, just remember to get back to work!

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22/05/2012 · 10:39 PM

Is It A Bad Idea To Workout Everyday?

workout everydayThis question has been brought to my attention by many people lately, so I wanted to write a blog post around this topic. So is it a bad idea to work out everyday, or it there the possibility that working out every day is actually terrible for you?

The answer is no, but weight training exercises every day could stop muscle production and growth. Evidently, you can do cardio exercises like swimming and aerobic workouts every day, which is actually recommended by health professionals.

If you enjoy exercising often, then maybe you should do more exercises that will stimulate your cardio. Many people who work out frequently use weights, but you aren’t supposed to work out that much using weight for fear of over-training muscles and causing them to break down.

Muscles need to rest often after you tear them to grow, and need to use the calories you eat to do that. Without proper rest, you risk breaking down the muscles further and also the possibility of injury. Rest periods should be 72 hours per muscle group.

This means that you should try to probably just weight-train the same muscle group once per week so they can get enough rest time. Muscles only grow when they rest, so what are you looking for? Do you want to lose strength, or are you trying to get weaker?

It’s very beneficial to rest often so that your body can heal and repair. However, if you practice a form of hiking, swimming or cardio activity for 30 minutes per day, this is good. It’s only bad to know when you are doing too much, and seeing signs of fatigue is when I urge you to rest.

But 30 minutes a day of a fun fitness activity will help keep you more alert, sleeping better and full of energy. So if you want to exercise this much, go for it! Just watch out how hard you are working out and let your body heal when it needs too. Have fun!

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18/04/2012 · 11:02 PM

How To Do Better Crunches In 3 Steps

Most people don’t even know how to do a crunch sit up properly, yet they still might get some results after doing many repetitions. Train smarter by doing the simple crunch exercise with precise accuracy and target better muscle contractions with this cool method.

The simple crunch exercise is done while you lay on your back with your feet in a 90 degree angle with both feet flat. However, most people fail when they do the actual forward motion by trying to bring their chest to their knees. This motion is actually wrong, and force the wrong movement which can have negative effects or pressure on the lower back.

Use these 3 steps on how to do better crunches, and get a better workout today!

Step 1

Get in the crunch position with your feet shoulder with apart. Then put your hands behind your head and keep your arms level with your body. Make sure that your feet are positioned properly just like in the picture below.

crunches

Step 2

Looking straight up at the ceiling you want to envision a place directly above you and focus on that point. Now moving your chest and contracting your abs straight up rather than a forward motion to your stomach or knees, do a full repetition.

crunches

Step 3

Now bring your back completely to the floor or mat and return to the starting position. One tip to add is that you can a pause when you do the second step and hold it for more of a challenge. Enjoy!

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