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How Can I Get Fit Fast from a Workout at Home?

Many people dream about getting into great shape and showing off a strong, lean body. Unfortunately, for most people these thoughts remain only a dream. Why? Well, the biggest reason people fail to get in shape is the lack of time. After all, in today’s busy society it can seem impossible to dedicate hours to training sessions. Another discouraging factor, is the amount of time it takes to get results. Some basic routines can take months to get you toned. By the time you see a change in your body, you may already be bored with your fitness program.

Thankfully, there are ways to get fit quickly and without boredom. How? By using several different exercise methods to keep your body challenged and your mind interested. Neither cardio or weight training alone will do the trick. Rather, you need to implement a combination of both. Additionally, you need to do the right exercises and perform them properly. For beginners, this can be a challenge. However, many fitness trainers have produced their expert routines in formats that are easy for even beginners to use!

For example, several of the best home fitness programs come complete with DVDs and fitness/nutrition manuals, so you can see each exercise expertly performed. These routines challenge your body with everything from weight training to plyometrics (which uses explosive moves like jumping to enhance your fitness performance). Workouts like these are fantastic because they target specific muscles while contributing to total body fitness!

Of course, exercise doesn’t work alone. If you want to get fit fast, you will also need to practice proper nutrition. Keep in mind, this is not the same thing as going on a diet. A diet means simply cutting calories. However, a full nutrition plan works with your body giving it the fuel it needs to build muscle and burn fat. The best plans are not static. Instead, they work in short phases to get your body used to a new program and ultimately boost your metabolism. Some of them also emphasize necessary supplements that can boost your performance, build more muscle, and get results faster than you can imagine.

By taking the right steps, you can get fit fast. All you need to do is find an all-inclusive system; one specifically designed to get your body in top condition quickly. In fact, most people get dramatic results from fitness programs in only 90 days. Think about it, you could get in the best shape of your life in just three months. So, what are you waiting for? The sooner you get off the couch, the sooner you can get fit. You can do it!

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing your heart rate and breathing hard for an extended period of time. During this aerobic activity your body produces more energy and delivers more oxygen to your muscles. Your heart beats faster and increases the blood flow to your muscles and then back to your lungs.

Aerobic means “with oxygen” and your body’s aerobic system is your heart, lungs, blood vessels and muscles. The benefit of aerobic exercise is based on how well your body can deliver oxygen to your muscles and use it for energy. Regular aerobic workouts increase your ability to take in and transport that oxygen and improves your aerobic capacity.

A good aerobic exercise program can help you live a longer, healthier life and enhance your well being. You get a multitude of benefits if you do your aerobic workout on a regular basis even if the intensity is low or short in duration. It’s fun to keep a log of your workouts that track your progress to see how far you have come in your pursuit of fitness.

The bottom line is to start an aerobic workout that you enjoy and look forward to doing on a consistent basis. Aerobic activity is fun and it doesn’t require a lot of concentration. So listen to music, watch TV or listen to educational tapes while you are performing your aerobic exercise program.

Aerobic workouts make you feel better about yourself so you can enjoy life more. It boosts your mood, strengthens your heart muscle, helps you maintain your weight and can even lower your blood sugar levels. It can help increase your stamina and help you manage stress. A session of aerobic activity can help you relax after a stressful day at work. It can even improve your sexual performance.

If you maintain a regular aerobic exercise program as you get older, your muscles will stay stronger and help you avoid fractures and falls. This will help keep you independent and on your own longer. People who engage in exercise and cardiovascular fitness appear to live longer than those who don’t.

Aerobic activity comes in many forms and you can benefit from the time you spend in doing them. The benefits of aerobic exercise are good for your body and your mind and will help to make you live longer, stay healthier and feel great.

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Gain Muscle Supplement – Do You Need These For Maximum Bulk?

When you decide to try to increase your muscle mass, there is much to consider.  From proper workout technique to diet to nutritional supplements, it’s important that your body is conditioned for the intense workouts.  If you are choosing to make this your main fitness objective, considering a gain muscle supplement might aid in your efforts.

There are wide arrays of things you can do to increase muscle-building efforts.  A major component is of course diet.  Without the proper amounts of protein and carbohydrates, you won’t be able to build muscle and could actually damage your body.  It’s a good idea to look into supplements that can support these efforts as well.  A major tool in muscle growth is protein.  There are many protein supplements that can serve as gain muscle supplements.  Proteins are amino acids, which are the basic building blocks of muscles.  So, you should plan to consume 1 to 2 grams of protein per pound of body weight.  Adding a supplement like whey or soy can enhance your gain as well.

Another great supplement to consider is Creatine.  Creatine increases muscle mass, and is naturally occurring in the body, which means it’s safe for anyone to take.  In order for it to be most effective, it should be cycled.  In other words, you should take it for 4 weeks, then take 2 weeks off and repeat the cycle.  
Glutamine is the most abundant amino acid found in muscle tissue and helps prevent muscle wasting.  These qualities make it another great gain muscle supplement.  With many more supplements to choose from, it’s relatively easy to stay on track to muscle gain with just a little research and a lot of effort.  
You must always keep in mind proper nutrition when taking on such heavy workouts, and supplements are a great way to compliment a healthy diet.…

5 Tips to Make Your Weight Loss Journey Easier

In an ever saturated industry where the word “weight loss” is being thrown around so frivolously, it is no wonder many people are beginning to associate the fitness industry as a sham. Of course, there are bound to be a few tips that are floating around that are based on scientific research, but how sure of them can you be? Today, we share with you some of the top tips in order to truly kick start your journey to a sustainable weight loss program that is bound to leave you satisfied.

1) Drinking Coffee At The Right Time

Drinking coffee in late afternoons or early mornings will not only boost your metabolism, it also aids in the fat burning process. In addition to this, coffee is packed with tons of antioxidants and is extremely effective at controlling your diet by curbing your hunger pangs.

2) Consume Lesser Refined Carbs and Opt for Whole Grain

Refined carbohydrates such as rice that have had their fibrous parts removed are the main culprits for high spike in blood sugar causing you to have hunger pangs. In addition to this, when you consume huge amount of these refined carbohydrates, not all carbs will be used. Those unused carbs will then be converted to sugar and fats, and subsequently stored in your body as adipose tissues.

3) Consume More Liquid Throughout The Day, Especially Before Meals

Drinking water not only increases your metabolic rate by up to 30%, it also fills up your stomach, making you bloated and thus reducing cravings. This is why it is recommended to drink at least 500ml of water before your meals to prevent overeating.

4) Get at Least 7 Hours of Uninterrupted Sleep

Research has since proven that those who get sufficient rest and sleep, have up to 89% chance lower of getting obese. This is linked to a research conducted by the University of Chicago that saw students dropping more weight when given adequate rest. So remember, the next time you decide to stay up late to binge or to chase after your favourite drama, think about your weight and the sacrifices you will be making.

5) Do High Intensity Interval Training

High intensity interval training works because they send your body into an insane overload due to the differing heart rate throughout your workout. Simply choose an exercise and do two differing speeds, never allow your heart rate to settle at any point in time. The key here is to NOT have your body adjust to a particular intensity and you’ll be fine from there. And to add to the number of benefits of high intensity interval training, the fat loss doesn’t stop after your exercise ends. In fact, the body goes into full overdrive up to 36 hours after your high intensity training. This allows your body to continue burning fat at a higher rate even while you’re resting!…

Sociology: Inequalities in Health



According to World Health Organization, health can be considered as a state of complete physical, mental and social well being of a person and not the mere absence of disease or infirmity. This means that the definition of health takes a holistic approach in that it does not assess health in terms of diseases or infirmity alone. This arises from the fact that there are many factors that determine the health status of a person. The well being of an individual is contributed by many integrating factors. The medical definition of health may be more leaned to presence or absence of a disease condition but the social definition of health includes many other factors which affect the functioning of a person. A person may be free of any illness or deformity but the social factors that surround that person may play a great role in determining the well being of that person.

Health of a person can be contributed by factors that affect the physical, mental and social well being of a person. What does this imply? This implies that the state of physical fitness, mental fitness and social life of a person is very crucial in determining the well being of an individual. Let’s take an example of a person where one of his/her closest friend has died. The bereaved will be left mourning for days. The bereaved is left with a great burden of a stressful life which adversely affects his/her wellbeing. This may at the end bring death as an aspect of serious illness due to the accompanying effect of that death. This means that although the person may be physically and mentally fit, the social effect of losing a loved one may be a great factor contributing to the health status of the person. (Department of Health, 2002)

There are two important reports that depicted the inequalities in health care, The Black report of 1980 and the Heath Divide Report of 1987. Both of these reports identified the failure by the HNS to address the issue of inequalities in health opportunities in the country. Both reports came out with clear indications of inequalities in British class system. The outcomes of the reports were further evidenced by the department of Health and Social Security which in 1993 also pointed out existence of differences in social class and geographical locations as reflected in mortality and morbidity rates. This report indicated the life expectancy at birth in 1994 was 78 years for women and 72 years for men. It also pointed out the increased likelihood of men dying from heat disease and women form cancer. Our analysis of the health inequality will be based on these two reports.

Concepts involved in the social construction of health and illness.

Social construction can be considered in terms of patterns of health as expressed in aspects of social class. Social construct tries to define social aspect of health that leads to heath status of individuals. It looks closely …

5 Things to Look For When Gym at Home

As a result, you live in a densely populated area, the housing complex does not have a park or green open area. To reach the park area, you must ride the vehicle first, so that often arises feeling lazy.

Becoming a member in the fitness center even make your monthly budget increasingly bloated. Finally, you decide to buy a fitness tool for home use

Check the condition of the house

Fitness equipment, especially treadmill is not small, so it requires a roomy room. Moreover, if the area is too narrow and closed, you become uncomfortable while exercising.

Make sure you do have an open space at home, so you can put a fitness tool in the room. For example, the back porch of a spacious house, or balcony of the house. If later treadmill filled the room, you can only keep it and even unused.

Easy to use

When deciding to buy a fitness tool, choose a tool that is easy to use. Do not be tempted just because the tool is physical therapy NYC but it takes you a long time to use it.

It does not matter if the tool is used manually and does not use electricity so it is the more cost-effective the importance of maximum function and you can use easily.

Customize with hobbies

Do not just for reasons to move, you buy a fitness tool at will. Tailor to the type of sport you like, that’s easy to do, and you’re unencumbered when you run it. For example, if you like jogging, a treadmill can be selected.

But if you love yoga or pilates, you simply buy a gym ball. Meanwhile, if you want to tighten the stomach, you can choose the type of tool that many explore the abdominal area.

Many ask

Tempted ads are not a reason to buy new fitness tools. Consult with an experienced person such as a gym instructor, exercise doctor, or fitness specialist to know the quality, brand, access tools, and functionality.

Create a schedule

Believe me, if already at home, usually you will be lazy to move or exercise. To reduce the sense of laziness and exercise can be done regularly, create a different schedule of sports with a schedule to clean the house.

At the beginning of the exercise no need to make a long duration, just do exercise 30 minutes every week. In the second week add duration.…

Physical Fitness – Stay in Shape For Your Protection

Today is the age of physical fitness. More people are conscious of their health than ever before. Everyone will agree that living to a ripe old age and to remain active and independent is a worthy goal.The individual who enjoys life wants to keep on enjoying it and live it to the fullest.

You owe it to yourself to stay in shape. A person who is in tip-top shape has a kind of aura that oozes power and vitality and an energetic gait that is a sign of robust, healthy living. A person interested in getting and staying in good shape and maintaining excellent health should look upon their body as a network of many systems. The proper functioning of all these systems is known as good health.

Respect Nature and she will take care of you. By adhering to Nature's laws through sensible exercise, a balanced diet, getting sufficient sleep and rest and, your mind attuned to positive thinking we can remain healthfully active with an optimistic approach to living. When we defy Nature's laws our bodies begin to rebel in the form of sickness, pain and misery.

Build Good Health with Fresh, Natural Food

The type of food you eat is so important in building good health that it is essential you will be knowledgeable on the subject of good nutrition.The only way you can be assured of getting adequate nourishment safely is to eat a variety of natural foods that have not Have been processed or loaded with preservatives and other chemicals. Many processed foods are, of course, quite nourishing and processing makes certain foods available that you would otherwise be forced to do without. But, when you have a choice, you should always select natural foods, right from the hand of Nature-even if they do cost a little more.

All natural foods contain a variety of vitamins and minerals as well as a mixture of protein, carbohydrates and fat so that there is a significant overlapping of the various food elements. So, if you want to help prevent the development of disease learn to select fresh, natural foods in a balanced diet. Foods of little value do just the opposite and are detrimental to health. They do not supply the body with the essential nutrients it requires for repair and maintenance.

These are the seven basic food groups:

-green and yellow vegetables
-citrus fruits, tomatoes, raw cage
-Potatoes and other vegetables and fruits
-milk and dairy products
-meat, poultry, fish, eggs,
-whole grain bread and cereals
-butter and soft margarine

Physical Fitness: Stay In Shape For Your Protection

Regular exercise supports physical and mental well-being and should form an important part of everyone's life. One of the best ways to become fit and healthy, stay youthful and have a good physical appearance is to exercise regularly. Any kind of physical exercise that will pilot better circulation and deeper breathing is desirable. There are plenty of different ways to exercise. You can join a gym, take up …

Better Health – Exercise, Rest and Water

Better health is what you should aim for. Our hectic daily routine often drains the stamina of our body. To avoid it, you need to do something to make the body fitter and fresher, one of them is sports. Exercise like jogging and walking increase our endurance, especially for the muscles. In addition, it is the cheapest and easiest sport to do. Slower movements will improve our stamina, but make sure that the speed is as consistent as possible.

Train yourself by going for a 30 minute jog or cycling outdoors. Morning and afternoon are the perfect time to do these activities. Furthermore, outdoor sport brings fresher atmosphere than indoor, especially the oxygen that we take. More oxygen in the body means more heat in the organs that could work to increase the production of energy. And as you know, one thing leads to another.

However, if for some reasons you can not do it outdoor, you can work out in a gym, fitness club or your own home. Nowadays, fitness club or gym is equipped with fancy tools and machine to help us train, such as treadmill, bench press, static bike, and etc. Those gears can burn more calories and faster, especially if you have a personal trainer to guide you through. You will get better health by using those equipments.

To gain a better health, you will also need enough rest. If you keep on working without taking a break, your body will be prone to diseases. Your body uses resting time to regenerate new cells to substitute the old one and build the immune system. So, you can imagine what will happen if you do not have enough sleeping. It is better if you have eight hours sleep every day.

One thing that you should not forget is drinking water. Do not forget to drink because one of the causes of body fatigue is due to lack of body fluids. The result, the blood will coagulate and becomes slow. It took longer time for cells to obtain oxygen, which certainly makes the stamina to be reduced. Drinking pure water every day will also minimize the risk of kidney disease or urinary problems. So, even though there are many tasty drinks, you should not forget about water for better health. …

Why 3 Sets & 10 Reps Is Killing Your Results & Workout

After all where did the 3 sets of 10 reps even come from?

Back in the 1940’s Thomas Delorme create a similar resistance training program to help rehabilitate World War II soldiers. His routine was a little different but is did consist of 3 sets of 10 reps.

For some reason this was such a stick idea… or tactic… that is just stuck around. Even today I get some kick back from my clients because they think something is not right if don’t use 3 sets of 10 reps.

Like the blind leading the blind, I used to do the same thing. For the longest time early on in my fitness lifestyle… I used 3 sets of 10 reps. I even used the same weight on all 3 sets.

Like The Treadmill 3 – 10 Bores Your Body Big Time

You are not alone because 80% of the weight training population… the “normal,” not body building population uses this 3 sets of 10 with out even thinking.

It doesn’t work for your body because you are never giving it something to strive for. Sure, you can increase the weight but only so far… and the impact on your results from really mixing things up will be incredibly noticeable.

Let’s change this and rev up your results again.

The Key Is In The Inverse Relationship

Sets and reps have an inverse relationship. That means that when you increase the number of sets, you need to decease the number of reps. When you increase the number of reps, you need to decrease the number of sets.

Run through some examples…

1 Set 15-20 Reps – Depending on what the goal of the workout, you need to keep these reps high so that you can really exhaust the muscle and get the benefit out of the work you are doing.

If you are a true beginner, you want to just do one set and many reps. This will help you build the foundation for form. It will also get your muscles growing so you can progress properly.

2 Sets 12-15 Reps – This can be great place for beginners to get going… again this is just an example and it really depends on what the particular goal is of the workout.

This type of setup will just bring more endurance and a little more intensity to the workout. These types of setups are really great for fat loss… granted there are some other factors that really make a fat loss program work.

5 sets 5 Reps – This is popular make up of a very popular workout called the 5×5 workout. Built for building maximum muscle. When you increase the sets and drop the reps… you are almost always building muscle.

With a smaller amount of reps, you can really increase the weight and give yourself a much greater intensity workout. The more intense your workout, the more muscle you will grow… and that doesn’t always mean that you will get bulky.

So …

Muscle and Fitness Magazine – An Essential Element in a Healthy Lifestyle

If you were looking for a cheap and an effective way for those six-pack muscles, the best way to do that would be to subscribe to a good muscle and fitness magazine. Most of these fitness magazines provide you core ideas as to how to go about building and shaping up your body and staying fit. Staying fit and healthy ensures that you are happy and enjoy life to the fullest.

Most fitness experts would advise you to go for regular exercising properly backed up by controlled diet and meditation. In this world of fast-paced technology where time is perhaps the most valuable thing available, the modern jet set executive has no time to devote to fitness regimes and the gym. It is indeed a drab and monotonous life for these successful young men who know nothing beyond their computers and dossiers of management information.

As they enter their forties, they are good for the scrap heap having wasted years behind piling tons of money but doing nothing to keep their body in good shape. A top end muscle and fitness magazine would provide you genuine tips to keep healthy. Some even go the extra mile in suggesting recipes that are nutritious and completely fat free, you really do not have to bother about your health by cooking up these great recipes. Most important of all, what is needed for the body to remain in shape is a reasonably adequate amount of exercising. What does exercising do to your body? Exercises help in eliminating fat from the system, tones up the muscles and keep the body agile and active.

If finding out the correct muscle and fitness magazine is difficult for you, there is no reason to worry. Just spend some time to scramble through the internet and you will find many of them online. Some of them give you rave reviews from experts worldwide while some more have opinionated discussion boards online. Take your pick today as a guide to healthy cost-effective living.…

June 2019
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