0 A Guide To Getting Fit

There are some important steps which will help you on your way to getting fit, healthy and staying that way. First know what it takes to for you to get healthy and fit. Is it an exercise program, a change in lifestyle or diet? No matter what it is the first step is identifying what needs to change in order accomplish your goal.

Getting motivated

Getting motivated is one of the hardest things to do, for anything but especially when it comes to getting fit and being healthy. There aren't many who find exercise naturally enjoyable so finding something that motivates you to stay with it is vital. Here are some ways you can get motivated to stick to your exercise program. Find something you enjoy doing. Do you love riding a bike through a park, or walking with friends? How about things like yoga, or Tai chi, these things can all be turned into an enjoyable exercise.


If you love outdoor activities try making a date with some friends to do it together. Having a good support system is another way of staying motivated. Have a goal, what is your reason for being fit, is it kids, or having more energy, no matter what it is there definitely needs to be a goal you're reaching for.

Create a plan and stick with it

Create a plan and stick with it. Nothing will cause you to fail faster than heading out without a plan or giving up on the one you create. So take the time to work out a solid usable plan with milestones and goals. Identify your reason behind wanting to get fit and healthy, then identify personal goals like how much weight would you like to lose, how many miles you want to run or bike and set a long term time limit, then break it down into monthly goals.


Do you need to change your diet put that in too and create a diet plan or shopping list of things you'll need to add to your diet. Then set up how you're going to go about accomplishing your goals. Make sure they are things that you can do realistically. Once you've created the plan stick with it, when it gets tough take a look at your plan and goals and hold on, you'll be able to see the results.

What the long-term benefits are

You might be asking yourself especially right in the middle what the benefits are. Here are some of the benefits, more energy, less stress, better health and a longer more active life, no matter what your reason for getting healthy and getting fit, sticking with it and being motivated is a necessity.

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2 Exercise Make You Feel Good

Exercise Make You Feel Good

Scientists have come up with another good reason why we must exercise. It helps us feel full too.


Besides burning calories, exercise also sensitises nerve cells (neurons) into a feeling of satiety, which leads to reduced food intake and consequently weight loss, concludes a new study.




The study was led by José Barreto C. Carvalheira, University of Campinas, Brazil, reports the journal Public Library of Science-Biology.


This disclosure may bring hope to over 40 per cent of the population that suffers from weight problems and obesity worldwide, according to a statement of the University of Campinas.


Excessive consumption of fat is believed to create failures in the signal transmitted by neurons controlling satiety in a region of the brain called the hypothalamus. These failures can propel uncontrollable food intake and, consequently, obesity.


Carvalheira's team demonstrated that exercising obese rodents showed signals of restored satiety in hypothalamic neurons and decreased food intake.


Physical activity contributes to the prevention and treatment of obesity, not only by increasing energy expenditure but also by modulating the signals of satiety and reducing food intake

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0 Do You Wants To Have Abs

In fact, there is nothing special in order to have the abs. The only way is to train it and do a lot of workout. For your abs workout, you should have high-intensity of muscular overload. However, you have to be very careful when you are training your abdominal muscles. You should never overdo it otherwise it will only hurt you. On the other hand, there will be no effect if it is under-trained.

Some people will do some sit-ups in order to train the abdominal muscles. In fact, it is really a very good way to train the muscles. However, this should only be the first step of your training. What you need to understand is that your muscle will develop if you try to overload it. As a result, performing 20 sit-ups a day will not help to develop your "six-pack" abs because you are not trying to overload your muscles.

As a result, you have to increase your intensity of the training if you want to develop the abs. You will have to make the period of performing the workouts longer everyday. Only by doing that you will be able to develop the abs. Generally speaking, exercises such as weighted crunches and weighted sit-ups are very good for developing your "six-pack" abs.

For weighted crunches, one of the best ways to do it is to lie on the floor with your head close to the low pulley weight stack. You should use the rope handle attachment. And at the same time you try to grasp the ends and pull the cable until it is tight. Remember, your hands should be resting at the side of your head near your ears. Then you should try to contract your ab muscles in a crunch that lifts your shoulders off the floor. This will draw the weight stack up an inch or two. Remember, the idea is to overload your muscles. As a result, you should choose a weight that is so heavy that you can only do 8 to 12 reps.

Of course you may even try to increase the duration and weight everyday. After some time your abs will be developed.

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0 Mini Workout Benefits

Regular exercise makes healthier people. It creates health benefits like longevity, disease prevention, weight management, and disease control. Additionally, it helps to build flexibility and muscle tone. It increases circulation that can help increase artery size, thereby decreasing the chance of clogged arteries. At the most basic level, If you want your full potential, try a little fitness to your routine.


1. The Importance Of Fitness
Fitness helps us appear, feel, and act to our full potential. It is essentially the capability to complete everyday responsibilities energetically and actively, with energy remaining at the end of the day for appreciation of liberty activities. Fitness means being able to handle situations where the average individual might fail. It is the core of excellent health. Physical fitness affects the entire body. It also involves emotional well being. If your body feels good, your mind does too. In todays busy society, though, many people dont have time for exercise. They simply dont have the time to become physically fit. There are, though, several mini-workouts that can move you toward your physical fitness goal.
2. Mini Workout Number One


The first mini-workout takes about ten minutes. For the first five minutes, warm up by walking at a quick pace. Notice your posture and try to keep it as straight and tall as possible. Spend the next three minutes at a very fast walk or a slow jog. Finish the workout off by spending the last two minutes at a quick walking pace, allowing your heart rate to settle into its normal pattern. Walking or light jogging for any length of time is an excellent exercise choice for most people for a number of reasons. One reason it is so popular is that it requires little in the way of preparation.


3. Walking Shoes
A sturdy pair of walking shoes will take you a long way to meeting your exercise goals. Additionally, there is a very low risk of injury associated with walking. It is relatively harmless on the joints as one foot is always on the ground. Therefore, when the other foot strikes the ground, it carries little more than a persons total body weight with it. Another benefit to walking is that it can be done anywhere. You can walk in the comfort of a shopping mall, a local high school track, or a nature trail. Wherever you decide to walk, though, be sure you have your personal safety in mind. Walking can reduce stress by refreshing your brain and increasing your energy level. If you decide to walk, try to walk at a pace you can maintain for the entirety of the walk. Slow down if you feel any type of pain or any shortness of breath.
4. Mini Workout Number Two


This one takes approximately fifteen minutes. Spend the first two minutes climbing a few flights of stairs or doing some jumping jacks. Then spend eight minutes in power walk mode. Spend the next three minutes exactly as you did the first two minutes, and polish the workout off with two final minutes of brisk walking.


5. Mini Workout Number Three


Try this one in about twenty minutes. Spend the first two minutes stretching from side to side, your arms reaching for your feet. Spend the next minute doing squats with an imaginary overhead press. For the next three minutes, you should jog in place. Add an extra minute and spend some time doing lunges. The next minute should be spent with your feet locked together, jumping from side to side. Spend minute eight doing as many push-ups as you can in one minute. Minute nine should be spent in a push-up position bring each knee as far toward your hands as you can alternately. In the last eleven minutes, repeat the first ten minutes with the last minute doing a cool down to slow the heart rate back to normal.

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