If you have a job that is physically demanding, then you understand the challenge of maintaining whole body health. Staying in shape is not only required for your health, but also for you to do your job and support yourself and your family with income. Finding ways to stay centered, reduce stress and remain active is no easy task, especially as you age. Here are some things you can do to stay in tip-top shape.
Working Out
Physical exercise does more for the body besides maintaining strength and endurance. Regular training helps to stave off chronic health conditions, such as hypertension, depression, stroke and diabetes. Regular physical activity not only helps to boost energy, but it also improves sexual performance as well. Working out several times each week also helps to improve your mood. You may not always have the opportunity to go to a gym, so consider finding other means and methods for a workout. For example, you can work up a sweat doing repeated jumps into the bed of your pickup truck.
Getting Your Stretch On
Stretching yields advantages for your body. Before working out, a good stretch warms up your body and helps to reduce the risk of injury. Post-workout stretching helps your body recover. You flexibility is increased as your muscles return to a natural state. Stretching improves blood circulation, helping you to cool down. It also helps eliminate the soreness and fatigue-inducing lactic acid that builds up in your muscles during exercise.
Eating Right
A well-balanced diet provides all the nutrients your body needs for recovery and energy to fulfill the requirements of your job. Eating healthy foods helps you maintain a healthy weight, but also boosts your immune system. Many fruits and vegetables help your body to fight infections and viruses. A diet that includes the proper proportions of proteins, fats and carbohydrates helps you stay in “fighting shape” and minimizes the effects of aging and benefits heart health.
Taking Supplements
It’s almost impossible to get all your recommended nutrients strictly from food alone. Consider adding supplements to your daily regimen to enhance your overall wellness. Various supplements provide specific benefits for your fitness requirements. Some help with muscle-building and fat loss. Probiotics, for example, help maintain the microflora in your gut which helps support your immune system, regularity and weight loss. Other supplements such as fish oil pills offer Omega-3 fatty acids that promote heart health, while some support bone health. There are a lot of products out there, so research carefully before you spend money fruitlessly.
Getting Good Sleep
Getting proper rest offers several benefits to help you stay in shape. Your body requires sleep to heal and to recover after workouts. You need as much sleep as possible so that your body has sufficient time to repair at a natural pace. Resting allows you to recuperate without additional physical demands inhibiting your recovery. Poor sleep or a lack of rest negatively impacts muscle building, and you need to be physically strong for your job.
Pampering Yourself
Spa therapy includes massages, facials, manicures, pedicures and other body treatments in a serene environment to help you relax. Tailored to your specific physical needs, these treatments not only feel good, but they help you to de-stress also. Massages in particular, help improve blood circulation for better transportation of vitamins and minerals throughout your body. This boosts your physical recovery and overall health.
Maintaining an active lifestyle is a worthwhile pursuit for everyone, but it is especially important for those who have physically demanding jobs. Whether you’re a fireman, a nurse or a construction worker, staying in good shape helps you do your job better which benefits everyone else. When you add the challenge of aging, it becomes even more important to carve out time to take care of yourself. Working out and eating right help you preserve strength and endurance. Proper sleep and relaxation techniques help you recover to maximize the benefits of diet and exercise.
Beans
Whether you decide to skip the meat and use beans as your protein, or if you want to add them for a boost of flavor, they offer some amazing health benefits. An excellent source of protein, beans and legumes can replace meat in many dishes. Try swapping meat for lentils in your favorite chili recipe for a healthy change. It will provide a surprisingly meat-like texture while supplying plant-based protein. Of course, beans are also high in fiber, which has been shown to promote heart health and weight loss goals.
Avocado
Avocados are an excellent source of protein and healthy fats, and they have a smooth, neutral taste that pairs well with a wide variety of dishes. If you aren't a fan of guacamole, don't fret. Instead, try spreading fresh avocado slices onto whole-wheat toast. While still high in fat, it offers a much healthier fat profile than butter, and its protein can help you feel full for hours.
Oats and Oatmeal
Oatmeal isn't just a hot breakfast cereal. In fact, eating it uncooked as overnight oats may be a healthier option. No matter how you prepare oats, however, they offer some great health benefits. High in protein and fiber, oats are also loaded with vitamins, minerals, and other nutrients. They provide a healthy dose of Manganese, Phosphorous, magnesium, and thiamine to help you reach your recommended daily levels of each. Plus, making oatmeal a regular part of your diet has been linked to health outcomes like reduced blood pressure and better control of blood sugar levels.
Sardines
This oily fish is packed with vitamins, proteins, and a whole slew of nutrients. Consider that a single serving of canned sardines has more than three times the daily recommended dose of vitamin B12. Since you will often eat the entire fish, bones, skin, and all, sardines are also an excellent source of calcium. They support heart and bone health and are an easy addition to most diets. Look for sardines packed in olive for an extra health boost.
Garlic
There are so many reasons to add garlic to your favorite dishes. A close cousin of onions, it has some great nutrients like Vitamin C and very few calories. Garlic has been linked to positive heart health, and regularly using it may help reduce blood pressure and cholesterol levels. Try substituting garlic for some of the salt in recipes. The added spice can help cover the lack of salt, and your body will appreciate the lower sodium levels.
Turmeric
This brightly colored spice has been purported to provide anti-inflammatory results. Its benefits are said to come from the high levels of curcumin, the compound that gives turmeric its yellow hue. Researchers have been studying the effects of turmeric on cancer cells, too, so keep an eye out for exciting new used for it in the future. For now, though, try adding powdered turmeric to soups, stews, and curries. It is often used with celery seed, another flavorful spice that has its own health benefits.
Almonds
If you are looking for a healthy snack, consider grabbing a handful of almonds. Raw or toasted, these hard nuts are high in protein and fiber yet low in calories and carbohydrates. They are incredibly easy to add to your diet thanks to their availability in several convenient forms. Besides whole nuts for snacking, you can find almond milk, paste, and flour in many grocery stores. Try substituting almond milk for its dairy equivalent in your cereal or coffee, or even us it to make overnight oats. Almond flour can be used for many dishes, and it is especially flavorful added to cookies and other desserts.
Adding healthful ingredients to your meals doesn't have to be a chore. Try swapping one or more of these nutrient-rich options in place of an old standby like butter or ground beef. Your family will love the fresh updates, and you just may give your health a step in the right direction.
Pain is the way your body alerts you that something is wrong. This type of pain is only temporary. For many Americans, however, pain is constant. It can linger for weeks, months, or even years. Chronic pain can make normal daily tasks difficult, if not impossible. Your quality of life can suffer.
Over the counter pain relievers are a common solution for dealing with pain. Some may be recommended prescription medications or invasive surgical procedures. Not everyone is fond of the idea of taking traditional medication or undergoing surgery for pain relief. If you’re dealing with pain, here are X natural ways to help.
Essential Oils
Essential oils are a popular natural remedy for treating a variety of ailments that have been used for centuries. They are substances derived from different parts of plants. Each type of oil provides unique benefits. There are several that have been shown to help alleviate pain. Common oils used for pain include:
Rosemary.
Peppermint.
Clove.
Yarrow.
Lavender.
To use essential oils, they first must be diluted in a carrier oil. Applying them directly to your skin can cause irritation. Carrier oils include coconut, jojoba, and avocado. You can purchase premade topical products or make your own. Apply them as needed for relief.
CBD
Cannabidiol (more commonly called CBD) is a compound that is derived from cannabis. Most CBD oil sold on the market is extracted from industrial hemp. While research is still in its infancy, the results are promising that CBD can be an effective treatment for dealing with pain. Many people have found that using CBD oil can alleviate pain, inflammation, and general discomfort. It has also been used to treat pain from cancer and fibromyalgia. You can find CBD in the form of oral drops, gummies, or in topical creams. You can buy CBD hemp oil online or in certain types of specialty stores.
Exercising
It might seem counterintuitive, but exercise can be a great solution for dealing with pain. This doesn’t mean that you should go out and start running, lifting heavy weights, or doing any activity that exacerbates your discomfort. Instead, try gentle exercise such as walking, riding a bike, or going for a swim. You can also try yoga or tai chi, which use gentle movements in combination with controlled breathing to stretch muscles and build up your strength. Pay attention to your body. If your pain worsens, stop what you’re doing.
Massage
Massage is often used as a way to relax and alleviate stress. While it can help you to feel more relaxed, it can also be used as a treatment for pain. When you get a massage, the tension in your muscles is worked out. As the muscles are manipulated, your blood flow is increased, improving your circulation. This helps to deliver oxygen and other essential nutrients to your muscle tissues and other areas of your body. There are several types of massage, ranging from gentle aromatherapy to deep tissue. Speak with your massage therapist to help select the best type of pressure for you. If you feel pain, be sure to communicate with your therapist so that they can adjust pressure accordingly.
Physical Therapy
With physical therapy, a therapist works you through a series of exercises that are designed to help build your strength and improve mobility. It can also help to improve flexibility as well as the stability of your joints. This can help to reduce the pain you experience. You can also try occupational therapy. This type of therapy involves practicing a variety of normal daily motions to improve strength. As your strength and mobility improve, your pain, inflammation, and stiffness are lessened.
Living with chronic pain can be, well, a pain. You don’t have to be stuck dealing with it. Nor do you necessarily need to undergo an invasive procedure to get rid of it. For many, natural remedies can help to provide the relief you’ve been searching for.
With the warm summer months finally rolling in again men and women all over the world are getting their body summer ready. From long days at the pool to fun summer weekends at the beach people spend a lot of time lounging in their swimsuits during the warm summer months. Getting swimsuit ready doesn't have to be a large overwhelming task. Below are just a few simple tips to get your body to look its best in any bikini or bathing suit.
Exercise
Exercise is often at the top of every list for individuals who want to look better in a bathing suit. Not only does exercise help to remove excess fat but it also helps to tone the muscles for a more defined and contoured look. Summer is the perfect time to start exercising as there is a variety of different activities one can do. Some of the best activities include running, jogging, swimming and even yoga. The key to losing weight while exercising is to get in at least 30 minutes of vigorous activity every single day. There are so many more ways you can find some great exercises to do to look good in a bathing suit.
Tan
For many individuals looking tan helps to make the body look better and slimmer. Nowadays there are so many great options on the market that long gone are the days of laying in the harmful sun or harmful tanning beds. There are tons of lotions and other options for individuals looking to add a little color to their skin.
Drink Plenty Of Water
Many people underestimate the benefits of drinking water. Not only does water help to curb the appetite but it also helps to hydrate the skin and body. Drinking water can make skin look supple and younger as well as fresher and brighter. Most researchers and experts agree that each individual should get around 6 to 10 glasses of water every single day. Water is also a great way to flush out any toxins in the body. You may want to find more reasons why water is so good for you.
Eat More Fiber
Not many people are aware of how much fiber can help your body. Fiber not only helps individuals maintain healthy bowels but it can also help to control blood sugar as well as cholesterol and can even help you lose weight. Eating a diet rich in fiber can especially help remove stubborn belly fat and bloating which is a great way to look better in a bathing suit. Some foods that are high in fiber include prunes, raspberries, pinto beans, black beans, almonds, walnuts, rye bread, wheat bread and a variety of other fruits, vegetables and whole grains.
Hair And Makeup
Although doing your hair and makeup may not make your body look better in a bathing suit it will make you look more presentable and make you feel more confident. There are tons of options for waterproof make-up nowadays. There are also tons of different products and tools for caring for your hair. For those who are looking to bring life back to dull hair Botox for hair may be the best option. It’s a unique idea, but it’s a great way to give your hair a more vibrant look.
These are just a few of the many different things you can do to look better in a bathing suit this summer. The key is to exercise, drink plenty of water and most importantly watch what you are eating, especially on the days you will be wearing a bathing suit.
Once you have finished a good workout, you will probably be in the mood for a snack or meal. However, it can be difficult to determine what post-workout foods are best for your body. Here are some options for foods that are nutritionally beneficial, as well as tasty, after exercising.
Rice
Rice has a myriad of nutritional benefits, but it can be especially helpful to consume it after a workout. With white or brown rice as a base, you can put together a burrito or bowl packed with healthy toppings that will provide the nutrients to help your body rebuild itself. Eating an elevated amount of carbohydrates after a workout can quickly restore energy levels so that you can continue with your day without feeling like you overexerted yourself. Rice is generally healthy, but the brown variety contains much more fiber than white rice, making it a healthier option.
Smoothie
Putting in lots of nutritious ingredients, such as fruits and leafy greens, can be delicious in a smoothie. A cold smoothie feels like a treat after a good exercise routine, but be careful not to purchase one from a smoothie place, as these often contain large amounts of sugar. Making a smoothie at home will guarantee that your concoction will be more delicious and nutritious. Additionally, you can easily add in supplements, such as green algae like chlorella. One chlorella benefit is that it is a form of dense nutrition, which means it contains many vitamins and minerals essential to health, so putting it in a smoothie is an easy way to get lots of nutrition.
Yogurt Bowl
Dairy is a great food group to enjoy following a workout because it contains a good amount of carbohydrates and protein, and calcium supports bone growth and strength. Yogurt can be consumed on its own or as the base for a delicious combination of yogurt, fruit, granola, and other delicious toppings to make an enjoyable meal. Yogurt also comes in hundreds of flavors, so it is very easy to find a brand or type that suits your palate. Natural varieties are always better for you, as they contain less refined sugar and preservatives. It can also help you to rebuild your muscle following an intense workout.
Salad
Depending on the ingredients that you choose, salads can be one of the most nutrient dense and appetizing foods to consume when you are done with your daily exercise regimen. To prevent your salad from being boring, you can throw in many unique ingredients and flavors, such as grains like quinoa, proteins like chicken and steak, and you can customize your dressing based on your preferences. Rather than just chopping up iceberg lettuce, try to use greens such as arugula, kale, and spinach that provide much more nutrients, and also have unique tastes. For more inspiration, consider putting in fruits, nuts, and seeds.
Cheese
Not only has cheese been linked to the level of pleasure derived from sex, but it is also beneficial to eat after your time at the gym. Cottage cheese in particular can help replace fluids lost during your workout because of its high water concentration, and is also a wonderful source of both magnesium and calcium. It can also be paired with fruits, nuts, and seeds, depending on whether you are craving something sweet or savory. It is easy to consume quickly as well, so keeping a plastic container in your fridge or cooler makes it a great snack for busy people. Cheese sticks also provide a protein boost without needing a spoon or bowl.
When you have completed your workout, you should have to worry about whether you are eating something that will harm your body. With these options, it is easy to make post-workout meals that will help your body recover, as well as provide it with nutrients to replace the energy you used during your time at the gym.
Everyone knows the benefits of exercise. You improve endurance and get stronger. You can lose weight, tone up, or build muscle. There are countless health benefits.
Part of any exercise routine is recovery. Taking time to rest and recover can be the most difficult part of working out. After all, if you’re not running or lifting weights, how are you supposed to achieve the desired results? Recovery is an essential part of any routine and can even help to boost your performance.
Muscle Repair
When you exercise, your muscles tear. While this might sound like a bad thing, it’s not. The tears you experience during your workout are called “micro-tears.” They are very small and are part of the reason why you might feel sore after your activity.
After your workout, your muscles go to work repairing themselves. The tissue building is how the muscles gradually become stronger. It generally takes a day or two for the muscles to fully heal.
Replenishment of Depleted Energy Stores
Every cell in your body runs on ATP, or adenosine triphosphate. Depending upon the nature of your workout, the ATP is produced through one of two systems – the phosphagen or glycolic. In the phosphagen system, creatine is used to produce ATP. In the glycolic system, glycogen is used. For those doing short bursts such as sprints, ATP will be produced in the phosphagen system. If you’re working out for extended periods, your glycolic system will produce the energy your cells need.
Following a workout, your body works to replenish the stores used to create ATP. With your stores full, your next workout session can be just as good as (if not better than) your last.
Removal of Byproducts
During the production of ATP, byproducts are also created. The one most well-known by those who exercise is lactic acid. As the byproduct builds up, it becomes more difficult for the body to effectively produce ATP. It also interferes with the contractions of your muscles. Recovery is essential for eliminating lactic acid buildup (and the buildup of other byproducts) so that your body can perform at its best.
The Effects of Ignoring Recovery
While you may want to push yourself as hard as you can every day to make the biggest gains, doing so can be detrimental. Not only do you put yourself at risk for injuries, failing to give your body time to recover can affect your performance. Without recovery, your muscles can’t heal properly or get stronger. You may find yourself feeling tired when you try to do your normal exercise routine. You may not be able to run as far as you usually can. It may take you longer to go the same distance. You might find yourself struggling to lift the same weights you once lifted with ease.
How to Aid the Recovery Process
There are several things that you can do to aid in the recovery process.
Stretch after your workout. This aids in improving muscle flexibility.
Eat a snack. Protein and carbs help replenish your depleted energy stores and assist your muscles to heal faster.
Take a supplement. Try heal n soothe, a supplement that is a blend of proteolytic enzymes and other ingredients that can help boost your immune response, reduce inflammation, and promote healing after your workout.
Drink plenty of water. Staying hydrated during your workout is essential for regulating your temperature and preventing you from overheating. Hydration is also important for delivering nutrients throughout the body, including those that aid in healing.
While it might seem counterintuitive, rest is critical for recovery. Get plenty of sleep each night. It’s also okay to take a day or two in between your workouts to give your body time to heal.
No matter if you run, bike, swim, or lift weights, taking time to recover after your workouts is essential. Not only can recovery reduce your pain and prevent injuries, but it can also help you to improve your overall exercise performance.
No matter what age you are, there is no excuse for being unhealthy. Sure, there are certain health problems and disabilities that can’t be helped, and are not your fault. But the fact remains that there is a way for every single person on the planet to live a healthy life. Health is universal, though some things vary from person to person. The first step to health is understanding your own body and how it works.
Check with Your Doctor
The first thing you should do to understand your body is to get a full physical with your doctor. And be sure to be honest when they ask you questions. That way if there are any lifestyle changes you want to make, you can talk to a trained medical professional and get the answers that fit best for you. They can tell you your blood pressure, your medical risks for disease, and how many calories you need everyday among other important information. Once you have a good idea of where your general health stands, you can start making steps to improve your lifestyle.
Keep a Food Journal
Keeping track of how much you eat and how much you exercise can help you make changes according to your health goals. Do you want to lose weight? Make sure you eat less calories and exercise more. Do you want to gain a few pounds? Eat more calories, but don’t skimp on the exercise!
Also check to see how much of your essential daily nutrition you’re getting from you food everyday. If you see a lot of junk food and sugary drinks in your food journal, you will need to cut back on that stuff. Substitute those greasy and fatty foods with some fresh fruits and vegetables. Eat more protein, make more home-cooked meals. There are thousands of great healthy recipes available for free online that you can try for yourself and your family!
Maintain Your Healthy Diet
A healthy diet consists of many different food groups that provides all kinds of nutrients your body needs. Once you’ve figured out your diet the hardest part is to maintain the diet. Be sure to eat only when you are hungry, not when you’re sad or bored. Recognize when your body is actually hungry, and drink water before your meals to help yourself feel more full. Sometimes we give in to weakness and we get fast food for lunch, or we pick up a frosted donut after a bad day. But these little treats are okay as long as you’re not making a consistent habit of eating them every day. And don’t be afraid to cheat when you’re on vacation or at a party, but make sure that after the vacation or the party is over that you dive right back into your diet.
This can be very difficult for some people, especially those prone to food addiction. But there are ways to overcome this. Your doctor may have some ideas for you to maintain your diet.
Exercise Often
Exercise is not just good for burning calories, it builds your muscles and your strength. Exercise is essential to maintaining good health. As you age, you’ll gradually lose muscle mass, and exercise is a good way to keep your strength up. Your metabolism will also slow down, so exercise can help break things down quicker and help you stay at a healthy weight.
More than that, did you know that you basically burn calories by being alive? Well, the more muscle you have, the more calories you’ll burn even when you’re sleeping! Come up with an exercise routine for the week that incorporates a bit of everything, such as strengthening exercises, weight training, and cardio. And just like your diet, try to be consistent with your routine. Once you fall into a routine, you’ll be more motivated to exercise every day.
Another thing to keep in mind is that once your exercises become too easy for you, be sure to change it up. Lift heavier weights. Run further than before. Work out longer. You’ll continually build up your strength and ultimately this will lead to a long and healthy life.
Have Some Time for Yourself
Most important to maintaining your health is to have a positive attitude. It’ll motivate you to keep your routines and your diet, and to cut out the stuff in your life that causes stress or that causes you to make unhealthy choices such as excess drinking and smoking. Most of all, take some time every day to relax, unwind after a long day. You can try meditating and yoga, and couple those things with some essential oil fragrances such as lavender and copaiba essential oil that can help with relaxation. Get the right amount of sleep. This way your body can heal itself and you’ll be more ready to face the next day.
Everybody can be healthy. All you need to do is make the decision to be more healthy, check with your doctor, and actually take steps towards becoming more healthy. Stick with your new lifestyle, and you’re bound to feel much happier and better about your life. We’re all only here for one lifetime, so live it as your best self!
You're on track with your goal to keep exercising. Another day, another workout session. You've already been going at it for forty-five minutes, maybe even longer. The last thing you want is to keep working out. All you really want to do is flop down on the nearest flat surface or maybe jump directly into a cold shower. Unfortunately, that's a good way to end up sore and worn down instead of amped up. To end your workout on a high note, be sure to include a proper cool down procedure to prevent the buildup of lactic acid that leads to sore muscles and cramps.
Slow Down
No matter what kind of workout you're doing, or what time of day it is, the first stage of cool down is slowly bringing your heart rate down to normal levels. If you've been doing cardio or pumping weights, your heart is probably pounding, hopefully up in the target range you were aiming for in order to burn fat. Instead of stopping dead and leaving your heart racing, slowly work your way down from your high intensity workout to something more sedate, bringing your body down gently. Deep breathing during these slower exercises can help get your heart back down to a normal level. Take about five minutes to do progressively less strenuous exercises, until you gradually come to a complete stop.
Stretch Out
Once you've brought your heart rate back down, focus on stretching in order to help prevent cramping and stiffness. Hopefully you remembered to stretch before working out as well. Make sure to pay special attention to the muscle groups that you worked hardest during your workout. If you were running, stretch out your calves and thighs. If you were lifting weights, focus more on your arms and abs. You can't go wrong with stretching all over. As long as you're using proper technique, it can only help you stay limber and help prevent soreness. To go the extra mile on your stretching, add some work with a foam roller to work out any lingering knots in your back and really help to release the waste products that have built up in your muscles. This second stage should probably take another five minutes or so: just a few focused stretches that will work out the tightness in your most heavily worked muscle groups.
Refresh
No cool down is complete until you've rehydrated and refueled. Hopefully you've been hydrating before and during your workout, but certainly don't forget that you need to rehydrate after. Water is essential. If you want to step up your hydration game, try something with some fruit in it, or coconut water. Even mixing in some sports drinks with electrolytes or try adding a few drops of copaiba oil to promote cardiovascular health. The last thing you want is to end up dehydrated and headachy after your workout.
You're Good to Go
Once you've taken these steps, you're ready to go about your day, or warm up for your next exercise session. Don't overdo it though, you don't want to end up hurting yourself. If you find yourself sore, stiff, cramping or spasming after you've been working out, you might need to add more cool down time. You might even find yourself dizzy or faint after a long session if you don't take the time to cool down properly. All told, this should only add ten to fifteen minutes to your total exercise time, but any amount of cool down is better than none at all.
Staying healthy isn't a sprint; it's a marathon. Part of that marathon is making sure that you're able to get up and keep going the next day. Without a proper cool down you risk leaving yourself injured or too sore to continue. It may seem like a pain at the time, but it's nothing like the pain you'll feel if you ignore this important final step.
Whether you are a regular at the gym or are looking to try your first workout, it can be challenging to increase your strength and fitness. Mixing up your routine and trying new moves are just a few things you can do to increase your strength. Try out these four techniques to help you on your journey to better health.
Lift Weights
It goes without saying that one of the best ways to increase strength is to lift weights. Weight training causes your muscles to work past their current capacity. The muscle fibers break down during the exercise and then build back up during rest days, becoming stronger and thicker than they were before. If you have never lifted weights before, looking into some of the most common weight-training exercises is a good place to start. Always make sure to use proper form when lifting weights. If you have been lifting for a while and want to see continued results, lifting heavier weights for fewer repetitions can help you build muscle strength. Lifting lighter weights for more reps can improve muscle endurance, but may not increase your muscle strength as much. No matter your age or body type, incorporating weight lifting into your exercise routine is a great way to build muscle.
Try Bodyweight Exercises
If you are not sure you are ready for weight lifting, you can still get your feet wet with bodyweight exercises. Moves like push-ups, pull-ups, and burpees are great exercises for building muscle without any additional weight. Planks and squats are other good bodyweight exercises that can help you get stronger. If you want to try lifting weights, but want to start small, practicing the different movements using just your bodyweight can be a helpful way to begin. For example, practicing bicep curls without any dumbbells. This can help you get a feel for the movements and help you work up to using weights.
Eat More
Another way to help your muscles grow is to eat more! Your muscles need fuel to lift heavier weight or perform exercises that require a greater amount of strength. It is important to make sure you are consuming enough of the right kind of calories to make up for the calories you are burning when you exercise. If you are hesitant about increasing your calories because you fear it will cause you to become bulky or weigh you down, don’t worry! As long as you consume the right kinds of foods, a healthy appetite can help more than hinder. Eating plenty of protein and healthy carbohydrates can help your muscles recover faster and perform better during your next workout.
Change Up Your Routine
If you find you have hit a plateau with your workouts and are not putting on new muscle as frequently as you have in the past, changing up your routine may help you see more results. If you typically do the same machines or movements each time you are at the gym, try reversing the order you perform them in or try a new movement! If you always do isolation moves or workout on your gym’s weight machines, try doing compound movements that work multiple muscle groups at the same time. Similarly, combining moves--like lunges and bicep curls, or squats and overhead dumbbell presses--can get your body working in new ways and force your muscles to adapt to something new. This can help spark new muscle growth. Booking an appointment with a personal trainer can help you add variety to your workouts. If you usually lift heavy, try lifting lighter weights for more reps to mix it up and surprise your muscles.
Getting stronger does not have to be complicated. Weight training--whether through bodyweight exercises or with additional equipment--is one of the best ways to build muscle and increase your strength. Try out these suggestions and discover just how much your workouts can improve!
Everyone knows that exercise is good for you. There are many health benefits to staying active, including increased longevity and lower stress levels. This knowledge, however, doesn't magically make a consistent exercise habit easy. If you have a job and a family or active social life, your exercise routine can slide down your priority list in a hurry. Before you know it, it's been weeks since you completed your last solid workout. Making this beneficial practice a more consistent priority takes work, but there are a few tips that can help you be successful.
1. Find Something You Enjoy
Exercise enthusiasts argue about what the best workout is. The best workout for you, however, is the one you actually have fun doing. You may have a lot of friends who rave about the benefits of yoga. If you give it a try and you don't enjoy it, though, you are not likely to commit to a regular practice. Furthermore, many people stop working out simply because they get bored. Going to the gym every day can be a welcome challenge at first, but after a while, you may notice that you head right to the same machines every time. The challenge becomes a drudgery and you may even stop seeing as many physical benefits as you were seeing before. It's possible to plateau both physically and emotionally. Before long, you find yourself using that time to run errands instead of hitting the gym. Even if you like going to the gym, it's important to keep workouts interesting so that you are not as tempted to skip them.
2. Make It as Convenient as Possible
Most people go through times when their schedules are hectic. It's easy for a consistent workout regimen to take a backseat when this happens. That's why it's important that you build in plenty of convenient options. If it takes you half an hour just to get dressed and commute to your workout before you even get started, that can be a tempting deterrent. There's no reason you need fancy equipment or a special place to exercise, though. There are many different workouts to do at home with no extra equipment required. You can complete a full-body strengthening routine using nothing but the weight of your own body as resistance, and there are a plethora of cardio options available as well. At-home workouts take away a lot of excuses for skipping exercise.
3. Work Out With a Friend
Friendship offers many benefits, and one of the ways you and your friends can help each other out is by exercising together. Committing to an exercise session with a friend offers several benefits. First, it keeps you accountable to each other. If the only person who knows you skipped your workout is you, it is more likely to become a habit than if you have to let someone else you know you're backing out. Putting it on the calendar as an outing with a friend can make it harder to change. It's also easier to stay motivated if you have another person there cheering you on. Finally, working out with other people is just fun. It creates camaraderie through shared experience and gives you a chance to stay in touch that you may not have otherwise.
4. Make a Financial Commitment
For many people, money is a powerful motivator. You probably wouldn't buy a shirt you never planned to wear or a car that you never drove. You work hard for your paycheck, so it makes sense that you want to take care of anything you spend money to have or do. If you are having a difficult time making regular exercise a part of your schedule, making a financial investment may help encourage you to stick to it. Find a health or exercise program that requires a monthly premium, or purchase equipment to use at home. You may try to talk yourself out of it at first, reasoning that you can find other options that are less expensive or even free. If you already know you don't use those less expensive options, though, a bigger investment may be just what you need to increase your commitment to your regular routine.
When you think of exercise, you may not automatically feel excited. Sometimes, you need a little help staying motivated. You are more likely to stick to a habit for which you see obvious tangible benefits, so the key to a consistent workout schedule is just finding the benefits that are most important to you. If you really enjoy attending your dance class or love the motivation from the online blogger who shows you new moves to improve your strength, you are more likely to stick to your workout schedule. If you make a financial or social commitment, you have some built-in accountability that can help you make better choices. By tapping into the benefits that mean the most to you, you can work your way to better health.
