Category: Fitness

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Muscles Motivation Foam Roller Deep Tissue Massage Therapy Tips

 

✔️ INCREASE MUSCLE POWER IMPROVE FLEXIBILITY BOOST PHYSICAL ENDURANCE

 

IT BAND

The IT band is not a muscle, but it is a common source of pain, particularly for runners. The IT band is a long series of connective tissue that runs from the outside of the hip down to the outside of the knee.

Lie on your side with the foam roller just below the hip bone. Slowly roll down to just above the knee, keeping your forward foot planted flat on the ground to stabilize your body and control how much weight and pressure you put on your IT band.

Remember to roll slowly and not to spend more than 30 seconds on any tender spot.

Move the roller in a fluid motion, rolling the length of the muscle 3 to 4 times within a 60 second session.

THE GLUTES

Tight glutes can be the cause of a lot of pain elsewhere in the body, specifically in the knees and lower back. Foam rolling the glutes can release these trigger points, allowing for pain free movement. If you have sciatic pain, this foam roll is highly recommended.

Sit with one leg crossed over the other while sitting on top of the roller. You should almost be sitting directly on top of the foam roller with the roller at the top of your glute muscle towards your lower back. Lean slightly towards the leg you are working on.

Slowly roll your way down, only a few inches.

Try shifting your body weight to the centre and then leaning to the other hip to hit the different areas of your glute, and then move on to the other side.

CALVES

Sit on the floor with the roller underneath your calves. Place your hands on the floor behind you and raise your glutes off the floor. All of your body weight should be on your hands and the roller.

Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles.

ADVANCED: Try this roll one side at a time by stacking your legs. To change the emphasis, turn your feet in or out as you roll.

Each time you change to a new muscle focus by turning your feet, roll 3 to 4 times within the 60 second time frame.

HAMSTRINGS

Start by placing the foam roller at the top of the hamstring, right below your glutes. Slowly work the foam roller down towards your knee. Remember to do short rolls over any tender areas for 20 to 30 seconds and then move on.

ADVANCED: Try crossing one leg over the other. Same as with the calves, turn your foot in and out to target your entire muscle.

ABDUCTORS

The abductor muscles run along your inner thigh. Tight abductor muscles are a common reason why people feel tight in the hips; keeping the abductors loose is very important for hip mobility and to obtain the proper form of lower leg exercises such as the squat.

The beginning position is awkward for this roll. Lie on your stomach, with your knee bent up and out to the side, then place the foam roller under your upper thigh.

Slowly work the roller down towards your knee. Do not tense your upper thigh muscle during this roll.

Do not allow your upper torso to turn; keep it parallel to the ground.

LOWER BACK

Warning: Some personal trainers do not recommend foam rolling for the lower back, but some do say that it is useful to include. This is one of the most controversial foam rolls and therefore it is recommended you speak to your trusted fitness instructor prior to performing this foam roll.

Keeping your lower back loose and limber directly affects the flexibility of your glutes and the efficiency of your training. Never roll directly on your spine.

Sitting on the ground, lift your pelvis off the floor to place the roller directly in the small of your lower back.

Use your right hand for stability, roll up slowly and stop if there is any discomfort.

Do this roll at an angle, tilting your body first to one side and then to the other.

BACK

Place the foam roller under the middle of your back. You can gently support your head with your hands clasped behind the back of your head or you can cross your arms over your chest. Lift your hips off the floor.

Roll your body down until your roller reaches your upper shoulders. Keep your hips off the floor for the entire roll.

Do not roll past the end of your ribcage to your lower back or past your shoulders to your neck.

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Fitness Health

Benefits of Boxing Training for Fitness

 

You may improve your health and have a physically fit body by getting into boxing training fitness programs.

This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

 

 

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Fitness Health

Become Healthy And Lose Weight By Walking Your Dog

 

This article is about weight loss and how to live a more healthy life, I hope you find it interesting to read and beneficial.

I have had a lot of problems with my weight over the years and by the age of twenty-two had had enough of being obese. In the article I write about how I eventually lost my excess pounds.

I have always struggled to keep my weight under control. Being over-weight affected my whole life, I was unable to wear the clothes I wanted to and I often felt guilty after eating certain foods. I was adamant that if only I could lose a couple of stones my confidence would increase and that I would ultimately be a lot happier.

I read many books and attempted to follow a range of diets. For whatever reason this did not seem to help me, mainly because I could not stick to their weight loss programs due to my love of fatty foods.

One day I was talking to a neighbour who was not only very nice but also quite thin. She looked very fit and healthy and I enquired as to how she kept so trim.

This neighbour who is called Gillian seemed quite taken aback and even flattered by my question and went quite coy. She stated that at one point in her life, she had also had a weight problem and had not been happy about it. What she was about to say was quite a shock to me, however would eventually change my life.

She went on to say that wherever she went to at this stage of her life, she would travel to by car. Gillian had realised that in an average week, she did very little exercise and at times did none at all. She then went out and bought a dog and would take this pet for a walk at least twice a day. This was not a choir for Gillian and over the next few years even resulted in her meeting a number of new friends. Previously, Gillian had seen exercise as a hassle and very time consuming but on various days she would take her dog on four walks, she enjoyed it that much.

Gillian quickly noticed that not only was she losing weight but that she also felt a lot healthier. It was not long before she was at a weight she was happy with.

After listening to Gillian’s story I decided to follow her weight loss program. Yes I went and bought a dog and am happy to report that it has also worked for me.

 

 

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Fitness Health Tips

Building a better body you can be proud of!

 

Body Building is all about commitment and belief.

There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. These tips will help you identify and achieve your goals of bodybuilding. If this sounds like “Goal Setting 101,” guess what? It is!

There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.

· You can begin by defining your objective.
· Why are you interested in body building?
· What do you hope to accomplish?
· What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.

The following tips are not intended to be a “one size fits all.” Take from it what you will. In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.

6.Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7.If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

 

 

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Fitness Health Tips WORKOUTS

How Alexander Got Fit For “The Legend Of Tarzan” Movie

 

There are three features that likely come to mind when we think of the character Tarzan:

loincloth, a long untamed mane of hair, and the physique of a human whose been swinging through the trees.

So when Alexander Skarsgard signed up for David Yates’ The Legend of Tarzan,there was an understanding that there would be an accompanying workout and diet plan with the role. But no one expected the 6’ 4” True Blood star to go as all out as he did. “I’ve never seen anyone more hardworking,” says his trainer, Magnus Lygdbäck, who has made a career out of conditioning musicians like Harry Styles and Aviici. “I had to force him to take days off sometimes. He was eating food out of a box for about eight months, and not a drop of alcohol.”

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A Day in the Life of Alexander Skarsgard’s Tarzan Training

The Workouts

Morning

Jogging: 10 minutes

Sprints: 6 sets of 1 minute

Max Sprints: 1 minute

Stationary Sprint: 1 minute

Evening

Bear Crawls: 5 sets of 1 minute

Deadlift (4 sets)

Set 1: 12 reps

Set 2: 8–10 reps

Set 3: 6 reps

Set 4: 12 reps (pyramid set)

Pull-Ups (4 sets)

Set 1: wide grip, max reps

Set 2: narrow grip, max reps

Set 3: wide grip, max reps

Set 4: narrow grip, max reps

Standing Alternating Rows with Dumbbells: 3 sets of 20 reps

Kettlebell Swing: 3 sets of 15 reps

Lateral Raise with Dumbbells: 4 sets of 12 reps

Moving Front Plank on Exercise Ball: 4 sets of 1–2 minutes

The Meals

No gluten. No sugar. No dairy. During their bulk-up period, Skarsgard was consuming up to 6,000 calories a day, which is much more than most people should, or even could.

Breakfast:

• Omelet with spinach

• Tea with homemade almond milk

Lunch 1: 

• Shrimp fried in olive oil with garlic

Lunch 2:

• White fish fillet

• Asparagus

• Sweet potato

Lunch 3:

• Poached eggs

• Green vegetable

Dinner:

• Smoked salmon

• Brown rice

• Brussels sprouts

 

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Fitness Health Tips

Arthritis Diet – Relieve Your Pain

 

People who suffer from arthritis are always looking for ways to relieve their pain.

One way to ease or even prevent it is through an arthritis diet.

There are some arthritis diets that some people will swear by, but have never been proven to make a difference.

There are some diets that make a definite difference according to health experts.

 

First we’ll take a look at some arthritis diets where there’s little or no evidence that they actually make a difference. One of the most common arthritis diets is to eliminate potatoes, tomatoes, eggplants, and most peppers. While the diet won’t do any harm, it hasn’t been proven to affect arthritis at all. Another arthritis diet seeks to reduce the acids in one’s body eliminating sugar, coffee, red meat, most grains, nuts, and citrus fruits. It’s intended to be followed for just one month. People may feel better because they lose weight which reduces the stress on their joints, but again there is no evidence to support this. It also excludes many sources of vitamin C which is essential in fighting arthritis. Drinking green tea has been shown to reduce the effects of rheumatoid arthritis in mice, but there are no conclusive results on human studies yet. Shark cartilage is supposed to relieve arthritis. Animal and lab studies show promise, but there are no human studies to support this yet.

Not let’s take a look at some arthritis diets that have been shown to work. Switching fats can reduce inflammation. Eating fats found in red meat and poultry have actually been shown to increase inflammation. Switching to cold water fish can help reduce the inflammation. Using corn, safflower, and sunflower oils also helps. Another arthritis diet is the ASU (avocado-soybean unsaponifiable). It has been shown to relieve osteoarthritis, stimulate cartilage repair, and lessen a patient’s need to NSAIDs to control pain. Ginger has been shown to ease pain and inflammation as well as protect the stomach from gastrointestinal effects from taking NSAIDs. Glucosamine is a supplement that relieves pain in some patients with osteoarthritis. It helps the body rebuild cartilage, but can take up to two months to see the effects. If you are allergic to shellfish, check with your doctor before taking this as it is derived from crab, lobster, or shrimp shells. Before taking any supplements talk with your doctor as some can interfere with or worsen side effects from your medications.

Of course the best arthritis diet is a good old-fashioned well balanced diet. Eat 5 to 9 servings of fruits and vegetables, and go easy on fats and cholesterol. A heart healthy diet is especially important to patients with rheumatoid arthritis as studies have shown a link between this disease and heart failure. Vitamin C is good for repairing body tissue. Vitamin D helps absorb calcium, build bone mass, and prevents bone loss. Calcium helps strengthen your bones. If you are on medication, ask your doctor if he/she recommends taking vitamins. Some medications can create vitamin or mineral deficiencies. When choosing your arthritis diet, be sure to talk with your physician as different types of arthritis have different needs.

DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

 

 

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Fitness Health Tips WORKOUTS

All About The Best Stomach Exercises

 

It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?

First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn’t going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.

Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.

Some people consider the best stomach exercises to be included in a Pilate’s workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate’s workout will work the stomach muscles either directly or indirectly. These exercises can be found on the internet, either the exercise itself or video’s that can be purchased.

Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.

Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person’s body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.

 

 

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Fitness Health

Why Muscle Changes In Time

One of the hallmark features of aging is the loss of muscular mass and strength.

Much of this loss can be explained by changes to the neuromuscular system such as decreased number of motor neurons, decreased number of muscle fibers, and decrease muscle fiber size. But it is important to ask whether these changes are a consequence of aging or simply a result of an inactive lifestyle.

Age-Related Changes to Muscle

The age related decline in muscle mass appears to occur in 2 phases. The first or “slow” phase of muscle loss, in which 10% of muscle mass is lost, occurs between the ages of 25 and 50. The majority of muscle loss occurs thereafter where an additional 40% is lost from the ages of 50 to 85. Overall, the human body loses 50% of its muscle mass by the age of 80. This muscle atrophy can be explained by significant decreases in both the total number of muscle fibers, as well as in muscle fiber size.

It has been shown that aging results in a loss of the power and speed producing fast twitch fibers (particularly IIb) and an increase in the more aerobic slow twitch fibers. This seems to make sense since movements that demand a high velocity of contraction (such as jumping and sprinting) tend to be less in the older years.

Mechanisms of Strength Loss

The problems with decreasing strength can be seen in its contribution to osteoporotic decline in bone density, arthritic joint pain, and an overall reduced functional capacity.

With the loss in muscle mass evidently comes a decrease in muscular strength. However, as with muscle loss, most strength losses are not significant until the sixth decade. As briefly mentioned, this loss in strength can be attributed to a decrease in the number of motor units (nerve-muscle fiber complex), the decreased number of muscle fibers and the reduction in muscle fiber size. It is also known that a decline in leg strength precedes upper extremity strength loss in the elderly. This is important due to the fact that strength, rather than cardiovascular function, is considered to be the most physically limiting factor in the elderly. This is apparent when considering strength-limiting activities faced by many seniors such as getting up from a seated position or walking up stairs.

Encouraging is the finding that aging does not seem to effect eccentric strength. This phase of contraction is an important consideration for the elderly due to the possible linkage between poor eccentric strength and the incidence of falls in the elderly.

The Importance of Active Living

Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength loss. Comparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength, characteristics commonly seen in astronauts during space flight. Incorporating regular resistance training is the most effective means of attenuating this effect.

Encouraging Findings

Studies have consistently shown that regular exercise can improve muscular endurance and strength in the elderly in a manner similar to that observed in young people. One of the largest studies in this field was done at McMaster University several years ago. The researchers looked at the effects of 2 years of twice/weekly strength training (80-85% 1RM) across 114 subjects between the ages of 60-80 years. The results indicated steady increases in strength in each of the muscle groups tested with no evidence of plateauing. There were also significant increases in muscle mass accompanying the gains in strength and, perhaps more importantly, there was evidence that these strength gains translated into improved function (as measured by walking and stair climbing performance).

Although there are certain unavoidable changes that occur with aging, it is possible to delay or attenuate the losses muscle mass and strength normally accompanying these changes. Since so many daily living activities such as walking, climbing stairs, and standing up from a chair are so dependent on strength it is imperative to minimize the age-related loss in strength as much as possible. The muscles in older adults maintain their ability to adapt; therefore, regular resistance training (2-3x/week) should be implemented into the lifestyle of such individuals. Moreover, a similar strength training protocol needs to be employed in younger adults as means of prevention and staying healthy into the golden years!

 

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Fitness Health

Ab Exercise Equipment – An Honest Review

What abs exercise equipment do you prefer?

Maybe you get your frequent dose of abs exercise equipment at the local gym or fitness club.

They typically have a variety of abs exercise equipment ready at your service.

Are you in perfect shape for summer yet?

Those sunny days are just around the corner and everyone is out shopping for their revealing,

Let’s run a quick check.

Are those legs toned and those arms fit?

Have you been keeping up with your daily crunches and sit-ups?

Uh-oh, that one always gets people, I know it . Those darn abs workouts. Let me tell you the truth. Although they can be a little annoying at times, they’re necessary to say the least. I can’t overemphasize them. Come on, we all want to display a great set of abs and walk around showing them to everyone. Why else do you think we have so much abs exercise equipment reigning the fitness market at all times? Regardless of your gender, the abs are absolutely critical. Are you testing out some of the new-age abs exercise equipment?

When it comes to abs exercise equipment, I don’t have any. I prefer to do all my exercises without machine interference. You know, all those traditional exercises like pull-ups, push-ups, leg-raises, dips, etc. Now, this is not the chosen route for every individual who is striving to stay fit. Many people prefer some of the latest benches, treadmills, stairmasters, and abs exercise equipment on the market. This stuff is great if you can afford it. Why not take advantage of any contemporary aids if available? If you have the money and think it fits you, I say go for it.

Let’s take my wife as an example. My wife has one of those big rubber balls you see pretty girls swear by on television ads. While I’m pretty certain that they have a more politically correct name, I don’t know what it is. She uses this abs exercise equipment for a wide array of stomach and back workouts. I have to admit that I was rather surprised the first time I saw it. I could certainly see how it would provide you with a strenuous workout and build your muscles. She continues to use it daily for a variety of exercises.

What abs exercise equipment do you prefer? Maybe you get your frequent dose of abs exercise equipment at the local gym or fitness club. They typically have a variety of abs exercise equipment ready at your service. Regardless of what regimes you prefer, you know that your daily dose of abs workouts are compulsory for keeping that bare, tight, flat tummy. If you are in need of advice concerning abs exercise equipment or just simple routines, you can hop online and acquire anything your heart desires. From diet plans, to fitness regimes galore, you will find it all on the World-Wide-Web. They are abundant and free! Get started today and get those abs you’ve always wanted!

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Fitness Health Tips

6 Healthy Tips for Fitness Success

Many people are not consistent and fail in the first three months of an exercise program.

But if it becomes a habit and they stick to it, something magical happens after four months.

Here a 6 simple tips to help you with your fitness success…

Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.

Here a 10 simple tips to help you with your fitness success.

1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.

2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.

3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.

5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).

6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.