The Best Way to Start Getting Healthy

The Best Way to Start Getting Healthy

Sick and tired of the beast that is looking back at you in the mirror? In this article we will be taking a look at the best way to start getting healthy – change your lifestyle and feel more at home within yourself…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


I Hate That Bloody Mirror!!!


Yeah we’ve already covered that ‘mirror feeling’ – it’s happens every morning to 99.9% of us (seriously – it does!)

And you say to yourself, “When did this happen? How did I miss it? I’m going to trim down and get back in shape!”

Just one problem – you have no real idea where to start…and HOW to start!

This might be the very first time you’ve tried to shed that beer belly and get healthy. Sure, things didn’t exactly go to plan last time, or any other time you’ve tried it…but you’re convinced you are going to succeed this time…this time you are making a STAND!!!

Fat looking in the mirror

So, you slam into Google, and find website after website that promises a six pack within a fortnight…without dieting, without exercise…without doing ANYTHING!!!

Bingo – let’s do this…

They don’t work, you get overwhelmed, intimidated, feel like shit and crack open a beer…

 


What You Should be Eating


Let’s not beat around the bush here – we’re all grown ups and we know why we are in this shape…and what foods we’ve eaten to get ourselves to this point! 

You are fully aware that lean protein and vegetables are good for you – you are also aware that enjoying a beer with friends is a very important part of life (we all need to let off steam occasionally!).

Choose your food thoughtfully and make sure you eat enough. If you start putting exercise in your life AND start eating small amounts – it will work against your efforts.

Your metabolism will slow down to conserve what fuel your body does have, your energy levels will dip, you will struggle to reach the results you are after.

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!

 


Make it Easy For Yourself to Work Out


When you get home from work take a couple of minutes to lay out your workout clothes for the following morning/day/whatever time you exercise.

Have it all ready to go – water, whatever you need to exercise comfortably, and then set your alarm for the next morning (if you choose to exercise in the mornings!).

Make it Easy For Yourself to Work Out

Do all this before you start to unwind after getting home from work. This forces you to just get up and do it, and not have to take the time to find everything or make excuses for why you can’t.

 


Start Walking More!


Even if you manage to get out and run six days a week, the real key to lifelong fitness is to simply be more active – move more and eat less!

Just leave the car where it is for once – if the weather’s fine – walk (have you seen the price of petrol these days?). Try making a conscious effort to walk whenever and wherever you can.

I recommend picking up one of those fitness watches/bracelets – track yourself and see if you manage to hit 10,000 steps a day (don’t go for a FitBit – get a cheaper alternative rip-off for under $15!!!!).

 


Sleep is Also a Priority


There’s no point making plans to get healthier if you are staying up until one in the morning playing Call of Duty – long term health depends strongly on the amount of sleep you get.

Sleep is Also a Priority

On top of this – too little sleep can also impair weight loss efforts due to raised cortisol levels.

Aim for at least seven hours a night.

 


Stick to it – The 30 Day Habit


Yep – thirty days, that’s how long it will take you to create a healthy habit. And if you can stick to something for as long as that…the chances are you’ll get into a routine of making better choices naturally and without thinking about it later on.

Don’t go into it with ’30 days’ on your mind – just take it real slow and handle one day at a time. Some days you are going to ache…other days you may have picked up a cold etc…

Just aim for sticking to it for thirty days – regardless of what obsticales are put in your way.

 


The Best Way to Start Getting Healthy


Do you still have any concerns regarding the health journey you are about to take?

Have you tried to get healthy before and failed miserably?

If you have ANY questions regarding the subject we have covered here today, please leave them in the comment section below.

 

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

How Many Steps Per Day to Lose Weight?

How Many Steps Per Day to Lose Weight?

Just a quick question before we dive straight into the article – how many of you reading this are currently wearing a fitness band/bracelet?

Well, at a guess, I’d say about 99% of you, right?

Well I recently joined the ‘Fitbit club’ when my partner bought me one as a gift – I’d recently returned to running and she wanted to know if I was overdoing it or not!

I have to admit – so far I’m rather impressed by how they manage to ‘push’ you into doing more every day – they are like a constant nag or reminder that clings to your wrist…and that can’t be bad from a health point of view, right?

But how much of a difference can these fitness bands make IF we are unable to judge what exercise level is effective for us?

For instance, how many steps per day to lose weight?

In this article we will be taking a closer look at the correct fitness paths to take with these handy little trackers, checking out the levels and pinpointing their advantages…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE


How Many Steps a Day to Lose Weight?


A simple Google search on this very subject will bring up an absolute landslide of articles that all point to one number – 10,000.

How Many Steps a Day to Lose Weight?

That’s right, apparently all of us should be aiming for at least 10,000 steps a day with our shiny new fitness bands!

That’s fine – sounds about right…but can this stationary number work out for everyone? is that number appropriate for everyone?


The 10,000 Steps Gig


To be brutally honest with you – I had not really heard that much about the 10,000 step mantra BEFORE I got hold of my fitness band. I’m more old school – just run a decent amount of distance every day and you’ll do just fine!

But, this 10,000 step setup is traceable as far back as the 1960’s in Japan. They figured out that depending on a person’s stride length, 10,000 steps correlates to approximately five miles.

Remember now – this is way back in the 60’s…and people had slightly different lifestyles back then.

These days it’s thought that the ‘desk job’ generations are racking up nowhere near 10,000 steps. In fact, most adults struggle to reach 5,000 steps.


Do Fitness Trackers Really Work?


First things first – do these fitness devices really work or are we wasting time (and wrist space!) by wearing them?

Well, you are always going to get the controversial articles in the health niche that sh#t on everything new – this is part of the game I’m afraid.

Besides, these types of articles are designed as ‘click bait’ and easily make their way onto social media – most of the time they are not based on any sort of fact (they are just designed to disagree with fact).

Recent studies show that fitness trackers do show a moderate effect on increasing step count and/or physical activity – FACT.

Do Fitness Trackers Really Work?

On top of this, older patients involved in the study lost weight and had decreased LDL levels after 12 to 14 weeks of use (their main aim was to rack up 10,000 steps a day!).

There have also been numerous reports from various work sectors about ‘office fitness’. Apparently certain work locations actually promote this step tracking lifestyle and openly motivate employees to increase their physical activity.

I feel a lot of this success is down to human nature – at last we have a visual record of the amount of exercise we are getting through in day to day life, a tangible record of our daily activities really does seem to make a difference.


Tips to Get More Steps


A lot of individuals seem to like building up to the 10,000 steps mark but I was certainly not one of them. The moment I got the tacker on my wrist I was off with the default setting…which was 10,000 steps.

A quick link with an app on my phone (which I now never use!) and away I went.

If 10,000 steps is the minimum ‘sweet spot’, why waste your time building up to it?

It may seem like a lot of work when you first get your fitness tracker but you’ll soon realise that you move A LOT more in a daily period than you initially thought!

  1. If you see stairs USE THEM! The elevator is out of the question once you are wearing a fitness tracker.
  2. Quit sending emails – get up and walk to the colleague in question (besides, it’s nice to chat sometimes!)  🙂
  3. Don’t use the toilet closest to your desk/office/floor – pick a new one and walk there every time nature calls.
  4. Grab some lunch outside the office and have a walk when eating (weather dependent of course!)
  5. Use phone alerts to remind you to get off your ass and move!
  6. After a big meal go for a walk – slumping down on the sofa to recover from your over-stuffing will NOT help you lose weight.
  7. How often do you exercise as a family? Ever thought about grabbing the kids and going out for a healthy hike? Maybe a walk around town or the city center?

Do you wear a fitness tracker and are you aiming for at least 10,000 steps a day? We would love to hear your opinions on this subject – please leave them in the comment section below.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Understanding The Best Cardio Machines For Weight Loss

Understanding The Best Cardio Machines For Weight Loss

Building cardiovascular fitness is an essential part of any keep-fit regime, and it therefore comes as no surprise that there are plenty of gyms and equipment manufacturers that are trying to cash in on this.

There are plenty of options out there – from treadmills and exercise bikes to weirder contraptions like the Skierg – but which are the best cardio machines for weight loss?

Don’t be fooled by the weird machines and strange fads. These unique methods have their downsides.

Just because a piece of equipment is the next big craze in fitness and your gym is proudly showing it off to all members, that doesn’t mean that it is the best option for cardio.

There are lots of machines out there that try and give a different approach to cardio exercise, such as the Jacobs Ladder and the Skierg, but while they are fun for a change of pace and a little diversity in the routine, they are not necessarily any more effective.

The motions and intensity aren’t going to burn calories in the same way as more traditional machines. The other problem here comes from the fact that these machines just aren’t all that accessible.

You may read about them in blogs and think they look fun, but there is no guarantee that your local gym will have the funds, or the desire to purchase one.

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Focus on the tried and tested machines that you know you can use each session…

The best thing to do is to look for machines that are accessible and can be used in a straightforward regime.

This way you can not only be sure of burning off plenty of calories and making improvements to your cardiovascular health, you can be sure of building a strong routine on the same piece of equipment and measuring your progress.

The big three here have to be the exercise bike, rowing machine and treadmill.

Some criticize the potential of the rowing machine because it is an unnatural motion but, when carried out correctly, it does provide a good workout across the whole body.

The effectiveness of exercise bikes, meanwhile, can depend greatly on the style. Recumbent bikes are more comfortable, but they are definitely the laid-back option compared to more intense spinning sessions or an Airdyne bike.

There are a great tool for the less-able or the newcomer that wants to ease themselves into exercise, but they won’t raise the heart rate much above 115bpm.

Airdyne bikes, on the other hand, provide a tougher workout and have that added benefit of wind resistance.

The number one option here, however, has to be the treadmill. It is as simple to use as they come, every gym has plenty of them ready to go and they can be tailored to suit all users.

You can take a brisk walk if you need a low impact option or go for a run if you really want to push yourself. You can also adjust the speed and incline of the belt for a greater challenge.

On top of this, studies show that they provide a greater cardiovascular workout than other machine.

One published in the Journal of the American Medical Association stated that treadmill work leads to the highest rates and aerobic demands and energy expenditure.

The effectiveness of a machine can often come down to technique…

There are some exceptions to the rule about basic, accessible machines being the way to go here and the best example of this is the elliptical machine.

These machines look as though they can give the best work out possible, because they are working your arms and legs, but they may not be as effective as you think.

You also have to consider the way that you use a machine, not just the machine itself. They all have potential, but that potential can be better harnessed with the right movements and technique.

A great example of this is the stair master. This machine can seem like tough challenges for working the legs and building cardiovascular strength, but the level at which it does so can depend on on what you are doing with your arms.

Are they taking your weight and supporting you on the hand rail, or are they free to move?

Find a machine that you can enjoy and work with on a regular basis…

Different users will have different opinions on the best cardio machines for weight loss and that is because it comes down to personal preferences, fitness needs and availability.

The treadmill and exercise bike are a great starting point for people getting started with cardio, but if you can build a regular routine on a more obscure piece of equipment – and are seeing clear benefits – stick with it.

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The Benefits of Indoor Rowing

The Benefits of Indoor Rowing

Indoor rowing has fast emerged as a popular fitness trend over the past few years. More interest can be attributed to the benefits of indoor rowing that have drawn in consumers and professionals alike from water-based rowing into gyms and homes.

The idea is pretty simple: An individual or a group of people each mounts their own rowing machine, and then workout through a 30 minute or one-hour session that is designed to mimic true water-based rowing.

With the right technique, you can enjoy a number of benefits while focusing on multiple fitness components.

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Rowing Technique For Maximum Benefits

Rowing is not just about pulling the cord on the rowing machine. To get the maximum benefits while avoiding straining yourself, there is a specific technique that you should learn.

It is called the “Catch – Drive – Finish – Recover” technique.

  • The Catch – This is the starting position where you have to sit properly, straighten your body, contract your abdominal muscles and take hold of the bar of the indoor rowing machine. Your knees should be bending and your spine straight.
  • The Drive – This is where you drive back your feet by straightening your legs and pull the rowing machine bar with your arms. This movement needs to be quick and horizontal.
  • The Finish – At this point, your legs should be completely extended, shoulders pushed backward and the bar positioned against your upper abdominal muscles.
  • Recover – This ends the exercise by stretching your arms out while your body is moving forward. Your knees should be bending and the seat moving to the ‘catch’ position.

We have included a video demonstration that fully covers the “Catch – Drive – Finish – Recover” technique below :

Benefits of Using Rowing Machines

  • Improves Cardiovascular Fitness – Rowing is one of the most effective exercises to enhance your cardio-respiratory system. This is because it engages every major muscle group in your body leading to increased heart rate and lung ability to provide oxygen to the blood, heart and the rest of the body. Cardiovascular fitness helps deliver energy and nutrients to your cells.
  • Builds Muscle Strength and Improves Endurance – Considering the overall workout effectiveness that rowing has on the whole body, muscle strength is greatly improved. The repeated pulling and pushing against the resistance of the rowing machine has spurring physical adaptations that enable your muscles to grow and develop more strength. The ability to exert force repeatedly without corresponding fatigue improves muscle endurance.
  • Low Impact Exercise With Great Results – Both competitive and recreational rowing have a unique benefit in comparison to most sports. They exercise all your major muscle groups including your legs, arms and back. When the rowing technique is executed properly, it is a safe motion that provides little room for serious injury unlike weight-bearing forms of exercise.
  • Weight Loss – Indoor rowing promotes weight loss and helps maintain a healthy balance of fat-free mass in your body. Rowing will enable you to burn more calories with less effort than you would do by engaging in other sports or exercise forms like running. The low impact rowing exercises will ensure that you build strength in your upper body and core while avoiding excessive tear and wear on your body and joints. The result is a healthy body composition.
  • A Low-Cost Form of Exercise – Whether you are planning to use a rowing machine in a gym or buy your own, the investment is relatively lower than other cardiovascular fitness equipment. Popular indoor rowing machines from leading companies in the market are being sold below the $1000 mark. High-end commercial group cycling bikes and other gym equipment will cost you much more than that. Classes in gyms are also affordable with rates ranging between $15 and $30, charged depending on the gym you attend and the number of classes you purchase.
  • Accessibility – Unfortunately, not everyone has access to a river or lake, not to mention a boat. Rowing machines are practically available in almost all gyms and fitness centers throughout the year. Anyone can give them a try and even buy one for home use. If you are considering buying, consider quality and read reviews and buyer feedback.

While everyone wants to enjoy the benefits of indoor rowing, it is important to understand that it’s not without risks. Poor rowing technique or form can lead to injury, particularly on the lower back.

If you are new to rowing, get tips from a trainer to ensure that you are doing it right. Just like other forms of exercise, start slow and work your way up.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE