Read Part 1 of this Post Top 10 Cancer Causing Foods to Cut Your Cancer Risk in Half (continued) White Flour Farmed Fish Hydrogenated Oils 4 Steps to Help Prevent CancerIn addition to the 10 foods listed above, also be sure to avoid any food labeled as “diet,” “light,” or “fat-free.” In order to remove fat or natural calories, they are replaced with chemicals that are dangerous to your body. Instead of consuming food products that manufacturers claim is “good for you” – follow these four anti-cancer diet tips to prevent cancer the easy way:
Not only will eliminating these foods lower your cancer risk, you’re going to feel (and look) better from the inside out. Now that you know what the top cancer causing foods are, what are you going to do about their presence in your kitchen and your daily eating plan? from https://www.healthy4lifeonline.com/decrease-your-risk-of-cancer-by-cutting-these-10-foods-part-2/
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Cases of cancer are expected to skyrocket over the next 20 years by 70 percent. In 2012, the World Health Organization (WHO) reported more than 14 million new cases of cancer… which resulted in 8.2 million deaths worldwide. It’s up to us to avoid the harmful kinds and to choose cancer-fighting foods. It’s more common when cancerous tumors manifest after years of specific habits. Good examples of this are smoking, exposure to radiation (like cell phones), and overexposure to ultraviolet rays, which result in lung cancer, brain cancer, and skin cancer, respectively. Experts estimate that more than half the cases of cancer are preventable with lifestyle changes. Several of the most common and aggressive cancers are associated with your gastrointestinal system. One extremely important way to prevent and/or treat cancer is nutritionally, through eating a nutrient-dense diet full of cancer-fighting foods and avoiding things that are known to increase cancer risk. That makes it a major area of your daily life that dramatically affects your prevention – and ultimately your survival – of cancer. The food and beverages you consume, the fuel your body uses to fight disease, is critical to your overall wellbeing. Some foods are worse for you than others and are increasing your risk of many conditions and diseases. While cancer is one of the worst, regularly eating the cancer causing foods in our top ten list can also lead to heart disease, diabetes, chronic inflammation, and so much more. What Causes Cancer?Understanding possible causes of cancer comes down to understanding the causes of gene and DNA mutations. Chemicals (like carcinogens), radiation, obesity, hormones, chronic inflammation, smoking, viruses, and a number of other factors have been found to be cancer causing. In an interview with Bob Wright from the American Anti-Cancer Institute for my The Quest For The Cures docu-series, I asked him what causes cancer in cells. His reply was that “Cancer is caused by chemicals and radiation. You can explode that out to many different types of chemicals whether it’s what you put in your body, what you breath, what you eat, radiation from all sources − women from mammograms, from CT scans, from your cell phones, your cell towers, your Wi-Fi. Cancer is caused by chemicals and radiation, period.” If Bob is correct that the primary causes for cancer are chemicals and radiation, then both of these factors can be greatly reduced through the food and lifestyle choices that you make. Cancer Causing FoodsTop 10 Cancer Causing Foods to Cut Your Cancer Risk in Half Genetically Modified Foods (GMOs) Microwave Popcorn Canned Goods Salted, Pickled, and Smoked Foods Soda and Carbonated Beverages Read Part 2 of this Post to see More Food Items…
from https://www.healthy4lifeonline.com/decrease-your-risk-of-cancer-by-cutting-these-10-foods-part-1/ Fitness experts see several different body image issues with their clients, in their group classes, and their clubs each day. They have learned very important lessons about how people see or perceive their own bodies and the bodies of other patrons or classmates. The way you view your own body is important for your overall health and fitness. Use these tips to develop a positive body image and gain the advantage of stronger mental and physical health: It is important to understand why body image matters. How do you feel after you look in the mirror? Do you love your body, or are you constantly searching for new flaws? It’s easy to become caught up with external appearances. Do you see every little flaw and feel imperfect? Do you worry about how others see you? Your mind will form your opinion of your body image and the body image of others. Body image issues are tied to self-esteem and confidence. They’re also part of overall emotional health, so unhealthy opinions can have a detrimental and negative impact on your life. Challenge stereotypesFitness experts see a huge variety of body shapes and sizes. The human body is not restricted to a specific type or look. Everyone is quite different. Not everyone is the same height or weight. Understanding that everyone is different and knowing that variety will help you to challenge stereotypes related to body image. It’s important to understand that just one body type isn’t the correct way to get through life. There is no ideal weight, height, or shape on the planet. We have all been created in a variety of shapes and sizes for a reason. Diversity makes things more interesting and fun. It’s important to understand that exercise training doesn’t produce the same results in each personOne person may drop some weight faster others, and another may not gain as much muscle or gain muscle slower. The stereotype of a skinny runway model or a muscular man has to change. Fitness experts recommend avoiding these stereotypes and focusing on improving your own body based on your shape. What do you think is your ideal shape? Start slowly, maybe the gym isn’t for you. Buy some fitness equipment for the home and start there. Build strength and build confidence. However, the majority of the people at the gym are absorbed in their workouts and will not be watching you. We all had to start. Find positive role modelsA good role model can provide the support you need and help guide you to better health. Your fitness instructor would certainly make a good role model, but there are also other options. It could be a friend that has been working out regularly for a while, or who has been a great athlete. Positive role models don’t have to be magazine cover models, TV celebrities, or the fittest person in the gym. They can be normal people who stay in shape and love their bodies. They don’t have to be triathletes to inspire you. A positive role model can help you to see how a good body image can help make your life much better. Focus on healthy eatingA negative body image can lead to eating disorders and other concerns. Fitness experts report seeing these issues often in the gym or in their group classes. Obsessive calorie counting and worrying can be a serious issue. In addition, they see punishments for messing up a diet or eating something sweet. All of these issues are linked to a poor body image. With healthy eating, flexibility is at the heart of the meal plans. Experts recommend consulting dieticians and nutritionists to work on eating disorders. It’s important to allow yourself to have a cheat meal or cheat foods, so your body isn’t constantly going through periods of craving certain foods. Eating these items in moderation can help you stick to a healthy diet. Don’t be judgmental of othersThe judgment you pass on others often transfers to yourself. Instead of criticizing others, focus on positive aspects of their body. This will help you see positive points in your own body image. A positive body image is important to overall physical and mental health. If your body image is suffering, then consider these tips I have mentioned here from the fitness and nutrition experts. from https://www.healthy4lifeonline.com/5-body-image-tips-from-fitness-experts/ Could you imagine a free weight loss tool that greatly increases your chances of losing the pounds you have been wanting to lose for a while? That’s the impact a food journal can have on your wellness plan. Researchers at Kaiser Permanente studied participants in a weight-loss program and found that the subjects who kept a daily food journal and documenting all they ate lost twice as much weight as those who chose not to keep track. Now keeping a journal does require some extra effort. See how these suggestions can help you stay focused and on track. Benefits of Keeping a Food JournalBy documenting what you eat throughout the day your awareness of what you are eating will increase significantly. A food journal puts an end to random snacking. Your journal will help you resist temptation. By knowing that you’ll need to write down those croutons on your salad or that extra slice of pie after dinner may be all you need to put the brakes on eating that second or third piece. Making sensible food choices that are nutritious becomes automatic. Your journal will help you increase your nutrition knowledge. Your journal is a great educational tool. You’ll learn about the macronutrients, protein, carbohydrates, and fats in all your favorite foods so you will easily be able to calculate your dietary needs by memory and be able to jot them down quickly. This will also help with calorie counts, fiber intake, portion sizes, and even new recipes. In fact, MyFitness Pal, a popular weight loss app, claims that their users who log recipes lose 40% more weight. Focus on your efforts. Once you spot your triggers, you can make the changes necessary. You’ll notice that certain times of day is when you crave something sweet or your tendency to overeat will be easily recognized. Your journal will help you to eat a healthy diet. Remember that your food journal can help you do more than take off those unwanted pounds. You can pinpoint allergies, keep track of your blood sugar, or do just about anything that involves your diet, the food you eat and your overall well being. How to Keep a Food JournalThe easiest way to keep your journal is by documenting your meals immediately. Writing your meals and snacks down as you are preparing them, or shortly after eating is ideal. You’re less likely to forget important details. Just try to be consistent with your journal. It is important to make your journal entries daily if possible. If you do slip up at times, get back on track as soon as you can. The more dietary data you collect, the more valuable your journal will be to your weight loss efforts. If the time commitment seems unmanageable, remember that you’ll get used to it and it will become like second nature. Tell the truthBe honest with yourself, even if your lunch consisted entirely of French fries. Keeping the entries for your eyes only will at least allow you to be honest with yourself, and allow you to make the necessary changes. Be very specific. Details matter. Notate each ingredient in your sandwich. Notice how much cream or sugar you’re adding to your coffee. Pay attention to the calories you drink whether you indulge in pumpkin lattes or margaritas. Look at the big picture. Your diary can encompass more than food and beverages. Write about your emotions and how they affect your eating. Include information about other relevant factors such as exercise, sleep, and health conditions. Choose your format. Buy a pretty blank book or use an online template. Maybe you want something that’s easy to tote around or perhaps you prefer to keep it on your nightstand. Take pictures. Photos make your journal more fun and productive. Include before and after shots of your shrinking waistline. Use images to help you remember and recreate your favorite slimmed-down dishes. Be sure to review your journal frequently. Reviewing your diary will help you evaluate your progress and make healthy changes. Looking back gives you a chance to reflect and gather any information you want to share with your doctor or other professionals. You can also use your diary to chart your future as you think about the next milestone you want to reach. Keeping track of what you eat is a very effective way to lose weight and keep track of your dietary habits. Just try to be consistent and accurate about food journaling, and don’t allow an occasional slip to stand in the way of your eating healthier and looking slimmer. from https://www.healthy4lifeonline.com/discover-the-power-of-keeping-a-food-journal/ So you’ve spent the last week admiring the muscle development of other people in the gym. You’ve made comparisons to their muscle tone and to your own. You soon realize that your muscles aren’t nearly as developed or impressive! All this time in the gym over the last few months have unfortunately not produced the muscle tone you came to expect. As a result, you haven’t been able to achieve the muscle strength you were expecting. So, what do you need to do now to get the desired results you are seeking? As a weight-lifting novice, this is may be exactly the information you are looking for. As you read on, you’ll realize that you’re much closer to the muscle strength that you were expecting than you think! Consider these tips when weight trainingReps over weights is a good place to start. You may be impressed by the amount of weight others in the gym can lift. But try not to be discouraged if you can’t lift those kinds of weights just yet. You can definitely achieve muscle definition by doing more reps with lighter weights. Heavier weights with fewer reps can build muscle size quickly. But if you’re more interested in muscle definition, go for lighter weights with more repetitions. This way, you will achieve better muscle conditioning. From the beginning, free weights and more specifically dumbbells may work better for you than weight machines. Another thing to note is working with body resistance as opposed to machine resistance will limit your exposure to injury. Your dietary habits are a big part of strength training success. Eating a healthy diet can make a big difference in your overall weight training success and your appearance. The correct combination of exercise and diet will help you achieve your goals much faster. The amount of protein intake is very important for muscle building. Before and after working out, keep your protein intake adequate. If you’re lifting weights, good carbohydrates are also important. They will help to provide the fuel you need to keep you going. The longer you stay consistent with your training and diet, the sooner you can expect to see results. Core strengthening. Building a strong core is important to developing overall body strength. When you have a strong core, you’re much better equipped to keep your weight-training consistent. You’ll get good back support and stay injury free. A few good core strengthening exercises include: Planks are highly effective core strengthening exercises. Using different variations help to strengthen the abs, lower back, shoulders, and other muscle groups. Plyo Balance ball routines are also effective for overall core strengthening support. The abdominals are an important part of your core and you can get a highly effective workout using the balance ball. Pushups will have a similar effect to planks but will work more of your upper body strength. To begin building strength this way makes working with weights much easier. Oblique twists, which work the transverse abdominis, target the muscle group located under the obliques and wrap around your spine for protection and stability. Building endurance. If you want to develop strength, stick to a plan to build up your endurance. Endurance training is important for every weight training routine. You can build endurance with any or all of the following workouts: Walking is by far the easiest endurance exercise. Start out with 10 minutes, then gradually increase the time, speed, or even incline of your steps. Walking will get your heart rate up, and can cause you to feel winded. By working through that feeling and continuing the routine, you’ll eventually eliminate that winded feeling. Aerobic exercises help to build endurance and muscle strength at the same time. Spinning, for example, provides a great leg strengthening workout while working on your aerobic conditioning. Swimming and playing racket sports like tennis or squash also require a high amount of energy. Building your endurance from routinely participating in these types of activities and other high energy sports is very effective. Making these changes in your workout regimen will certainly help you achieve better muscle strength and definition sooner than you think! Get started today! from https://www.healthy4lifeonline.com/introduction-to-strength-training-for-weight-lifting-novices/ Being on a diet can zap your energy while your body adjusts to eating less. You fall behind at work because you’re dragging yourself around. You order a bacon cheeseburger instead of a salad as your patience shrinks and frustrations build up. Hang in there. Shedding fat and excess pounds will ultimately put more zip in your step. Meanwhile, try these suggestions for beating fatigue while you cut back on calories. Change the Way You EatMake some time for a good healthy breakfast. Refuel in the morning with a breakfast consisting of eggs or yogurt with fruit. You’ll be more productive, have more energy and less likely to overeat or snack later in the day. Eat mini-meals. Divide your daily calories up into five or six small meals and snacks. You’ll keep your blood sugar stable and avoid low energy periods from hunger. Whenever you eat, choose foods high in complex carbohydrates. Most vegetables are rich in fiber. They give you staying power because your body digests them slowly. Eat them with lean proteins and healthy fats for a balanced diet. Keep caffeine and alcohol intake to a minimum. A cup or two of coffee in the morning to get you going is fine, but too much late in the day can cause jitters and keep you up at night. Alcohol also disrupts sleep, so drink plain water close to bedtime. As a bonus, staying hydrated thins your blood and speeds up circulation, giving you extra energy. Losing weight gradually beats super strict diets. Drastically cutting calories can slow your metabolism and cause nutritional deficiencies. Estimate your individual calorie needs with online calculators available at many reputable websites and make your diet plan accordingly. Make Other Lifestyle ChangesQuality sleep is important. Losing sleep is the most obvious issue when you’re feeling tired. Try to go to bed and rise at about the same time each day, especially when you’re eating less. Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for an exercise class or group dancing. Incorporate more activity into your day by stretching and climbing stairs, or simply walk on a treadmill if the weather outside is not ideal. Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your nostrils allowing your diaphragm to rise. Spend an equal amount of time gently exhaling. Manage stress. Losing weight may seem overwhelming if you’re already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods. Listening to music is another stress buster that helps you get through housecleaning and paperwork when you’re starting to slump. Turn up the radio at home and wear earbuds at the office. Clear away clutter. Is your bedroom overflowing with books you don’t read and clothes you don’t wear? Making your environment more spacious and organized will help you sleep better. Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint, and jasmine are refreshing choices. Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks. Most adults find it difficult to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient. Talk to your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet. Effective treatments are available for common issues like low thyroid functioning or anemia. You can feel strong and alert while you stick to your weight loss plans. Boost your energy with healthy eating choices and other simple habits. Soon, you’ll be lighter and livelier!
from https://www.healthy4lifeonline.com/keeping-your-energy-high-while-you-lose-weight/ Read Part 1 of this Post 6. SUGAR CAUSES INSULIN RESISTANCE, DIABETES, AND WEIGHT GAINInsulin drives glucose into cells from the bloodstream. Elevated blood glucose is toxic, so when excessive amounts of glucose cannot be used properly the pancreas begins to secrete more and more insulin in order to remove it from the bloodstream, leading the body to become insulin resistant. When the body becomes resistant to insulin, the pancreas stops doing its job properly, which is a contributing factor of type II diabetes, which now afflicts about 300 million people worldwide. Insulin also has another important function. It signals the body to store fat, which leads to obesity. Sugar causes weight gain via various mechanisms, including elevated insulin and leptin resistance 7. SUGAR CAUSES PREMATURE AGINGSugar can attach to proteins in the bloodstream, resulting in AGEs (Advanced Glycation End Products) that damage collagen and elastin production, which are responsible for maintaining skin’s elasticity. 8. SUGAR LEADS TO DEPRESSION, ANXIETY, CHRONIC FATIGUE, IRRITABILITY, AND MOOD SWINGSConsuming sugar leads to a spike in both blood sugar and feel-good serotonin levels in the brain. When the sugar withdraws from our system, we experience a “crash” creating a cycle of craving and bingeing in both our bodies and our minds. This is not fun for anyone. 9. SUGAR INCREASES HYPERACTIVITY IN CHILDRENRefined sugars enter the bloodstream quickly, producing rapid fluctuations in blood glucose levels that trigger adrenaline and make children more active. Consider more kid friendly gluten free snacks to help avoid this. 10. SUGAR CAN AFFECT YOUR CHOLESTEROLMost of the fat generated in the liver gets shipped out as Very Low-Density Lipoprotein (VLDL) particles. High sugar consumption lowers levels of the “good” HDL cholesterol that helps remove VLDL or “bad” cholesterol from the artery walls and has been shown to increase levels of the small, dense LDL and oxidized LDL, which are very bad. This type of fat found in the blood poses an increased risk for heart disease and metabolic syndrome- which is a stepping stone towards obesity, heart disease, diabetes and a shorter lifetime with poor health. ConclusionSugar is empty calories. Consuming a large part of calories as fructose can lead to serious adverse effects on blood markers in as little as 10 weeks. People who eat them instead of other more nutritious foods will probably become deficient in many important nutrients. No doubt about that cutting out refined sugar may be difficult at first, but within a matter of time you’ll begin to experience the positive effects it will have on your mind, body, and overall well-being. from https://www.healthy4lifeonline.com/top-10-reasons-to-stop-eating-sugar-2/ Excess sugar consumption has been associated with many Western diseases. Added sugar is so harmful that it’s probably the single worst ingredient in the modern diet. Refined sugar was nearly nonexistent in the human meal plan until recent times. Today, the over-consumption of sugar is the number one cause of the American obesity plague. While the USDA recommends only 8 teaspoons (32 grams) of added sugar per day, the average American eats approximately 53 teaspoons (212 grams). The majority of processed foods are jam-packed with it. What’s disturbing is that it lurks in even the most unsuspecting places – breads, sauces, spices, salad dressings, even frozen fruit! With 56 names for refined sugar ingredients (including High Fructose Corn Syrup, Corn Syrup or Corn Syrup Solids, Sucrose and Fructose) manufacturers cleverly disguise this toxic substance throughout ingredients lists to make our food taste good. Sugar contributes to a whole host of negative health effects – and we’re not just talking about tooth decay here, but sickness, disease, and even cancer. Cutting sugar from your diet can prevent these adverse effects, contributing not only a smaller waistline but a longer, better quality of life. Please note: Artificial sweeteners, while not made from sugar, should also be avoided at all costs. These sweeteners are made from chemicals, with absolutely no nutrition, and a handful of harmful side effects of their own. It should be noted that natural sugar found in fruit does not have any of the negative effects of refined sugar. If you would like to add a bit of sweet to your food, we recommend Stevia, a natural plant extract that has no calories, is sweeter than sugar and has no adverse effects on blood sugar levels. We have actually chosen to add a dash of this natural sweetener to some of the juices in our juice cleanses for this reason! Here are the top 10 reasons you should avoid refined sugar 1. SUGAR IS ADDICTIVELike drugs, sugar stimulates the release of dopamine, a “feel-good” chemical in the brain. As we consume sugar, our bodies create more dopamine receptors that lead us to crave more sugar, resulting in a vicious cycle of sugar consumption. 2. SUGAR DAMAGES YOUR IMMUNE SYSTEMBy lowering the efficiency of white blood cells for hours at a time after consumption, sugar compromises the immune system and hinders our ability to fight disease and infection. 3. SUGAR ROBS YOUR BODY OF ESSENTIAL MINERALSMost products with added sugars in them contain very little nutrients and can, therefore, be classified as empty calories. Besides being empty calories with no value in nutrition, sugar actually robs your body of essential minerals. Sugar causes essential minerals like sodium, potassium, magnesium, and calcium to be leached from the body. This can weaken the teeth and bones, causing tooth decay and diseases like osteoporosis. 4. SUGAR CAN LEAD TO THE DEVELOPMENT OF CANCERThere is an old saying: “Cancer loves sugar.” Consuming too much sugar causes our bodies to produce excessive amounts of insulin, which encourages the growth of cells – a good thing for healthy cells, but not cancerous cells. Excessive sugar intake has been linked to increased risk for breast, colon, pancreatic, colorectal, and endometrial cancer. 5. CONSUMPTION OF SUGAR IS DETRIMENTAL TO THE LIVERA major reason added sugar, especially High Fructose Corn Syrup, is bad for you is that it supplies a large amount of fructose. Refined sugar is half glucose and half fructose. The liver is the only organ that can metabolize fructose. When too much fructose enters the liver, it gets turned into fat that can build up over time and ultimately lead to disease. This process is probably one of the leading causes of the epidemics of many chronic, Western diseases. When we eat a lot of fructose, many things in the body start to go wrong. Eating a lot of added sugar can cause deposition of fat in the liver and lead to Non-Alcoholic Fatty Liver Disease. Read Part 2 of this Post Read Part 1 of this Post 6. SUGAR CAUSES INSULIN RESISTANCE, DIABETES, AND WEIGHT GAINInsulin drives glucose into cells from the bloodstream. Elevated blood glucose is toxic, so when excessive amounts of glucose cannot be used properly the pancreas begins to secrete more and more insulin in order to remove it from the bloodstream, leading the body to become insulin resistant. When the body becomes resistant to insulin, the pancreas stops doing its job properly, which is a contributing factor of type II diabetes, which now afflicts about 300 million people worldwide. Insulin also has another important function. It signals the body to store fat, which leads to obesity. Sugar causes weight gain via various mechanisms, including elevated insulin and leptin resistance 7. SUGAR CAUSES PREMATURE AGINGSugar can attach to proteins in the bloodstream, resulting in AGEs (Advanced Glycation End Products) that damage collagen and elastin production, which are responsible for maintaining skin’s elasticity. 8. SUGAR LEADS TO DEPRESSION, ANXIETY, CHRONIC FATIGUE, IRRITABILITY, AND MOOD SWINGSConsuming sugar leads to a spike in both blood sugar and feel-good serotonin levels in the brain. When the sugar withdraws from our system, we experience a “crash” creating a cycle of craving and bingeing in both our bodies and our minds. This is not fun for anyone. 9. SUGAR INCREASES HYPERACTIVITY IN CHILDRENRefined sugars enter the bloodstream quickly, producing rapid fluctuations in blood glucose levels that trigger adrenaline and make children more active. Consider more kid friendly gluten free snacks to help avoid this. 10. SUGAR CAN AFFECT YOUR CHOLESTEROLMost of the fat generated in the liver gets shipped out as Very Low-Density Lipoprotein (VLDL) particles. High sugar consumption lowers levels of the “good” HDL cholesterol that helps remove VLDL or “bad” cholesterol from the artery walls and has been shown to increase levels of the small, dense LDL and oxidized LDL, which are very bad. This type of fat found in the blood poses an increased risk for heart disease and metabolic syndrome- which is a stepping stone towards obesity, heart disease, diabetes and a shorter lifetime with poor health. ConclusionSugar is empty calories. Consuming a large part of calories as fructose can lead to serious adverse effects on blood markers in as little as 10 weeks. People who eat them instead of other more nutritious foods will probably become deficient in many important nutrients. No doubt about that cutting out refined sugar may be difficult at first, but within a matter of time you’ll begin to experience the positive effects it will have on your mind, body, and overall well-being. from https://www.healthy4lifeonline.com/top-10-reasons-to-stop-eating-sugar-part-1/ Another important factor is what you eat during your new found fitness regimen. To maximize your new fitness program, you will see much better results if you also make a change to your eating plan. Do not overindulge with your meals. Eat sensibly and don’t overdo it. If you aren’t sure what you should eat, consult with a nutrition expert or your doctor to work out a balanced nutrition plan that works best for you. Find a fitness partner. It is always easier to show up at the gym if someone is counting on you to be there. It also makes it more fun to have a partner to talk to and share in your new fitness experience. It’s not easy to be motivated every day, but knowing someone is counting on your to be there makes it easier. Look to a personal trainer if you have no experience. It may be in your best interest to hire a personal trainer to show you around the gym. This will allow you to learn effective techniques and have a custom built fitness program designed just for you. Don’t complicate this process. You don’t need to do lots of exercises once you show up at the gym. Just a few each time focusing on different body parts is all you need. Make it fun. If you like tennis? Find a tennis partner. Just make sure you find a form of exercise that you enjoy. Unless you’re training for a bodybuilding contest, there are many different choices of exercise that can work for you to help increase your fitness. Make sure you diversify your workout. Flexibility, cardiovascular fitness, and strength are all important, especially as you get older. If all you do is lift weights, your flexibility and cardio will suffer. Be sure you work on all 3 aspects of fitness. Focus on the progress you are making. Just a little bit of progress day to day and week to week can keep you motivated. Enjoy the fact that beginners make great progress once they begin a consistent schedule of exercise and diet!
from https://www.healthy4lifeonline.com/top-10-fitness-tips-for-beginners-2/ Getting started with fitness is definitely the most difficult part of the journey. If you’ve been stagnant for a period of time in your life, it’s difficult to start a fitness routine. The health club can be a scary place if you aren’t familiar with the surroundings. So where do you start if you haven’t lifted a weight or walked more than the distance from your bed to your refrigerator at home? Joining a gym is not of utmost importance. A pair of walking shoes and a set of exercise bands are enough to get started. Get some expert advice for an effective plan. Take your time, have fun and enjoy the wonderful journey to living healthy and fit. Here’s some good advice to get you going. Get started with a new workout routineBegin by taking your time. Your fitness level during your high school years is still fresh in your mind. You could lift weights, do had lots of flexibility, run around forever, and still have lots of energy left over. However, you’re not 16 anymore. Begin with an exercise routine that works for you and your current physical fitness condition. Doing to much to soon will cause you to hurt yourself quickly and then you will never get into shape. Challenge yourself, but don’t overdo it. A good workout will challenge your body just enough and allow it time to adapt without injury, so you aren’t in recovery mode for a week with soreness or injury. Here is the good news: you don’t need to do a lot when beginning a new fitness routine to see some real results, especially if you have been moving between your desk and recliner. Even a short walk on the treadmill or around the block will provide plenty of benefit to your physical well being. If you haven’t done a push-up or sit up in 10 years, start by doing 10 of each and you will feel the benefits immediately. You can still have fun with fitness even as a beginner. You can get good results from a 20-30 minute workout of easy to moderate exercise. It’s all about working out on a regular basis and being consistent. So take it slow and easy as a daily workout will do more for your fitness than one very difficult workout each week. Focus on a consistent effort, but most important is to make it to the gym on a regular basis. Read Part 2 of this Post Another important factor is what you eat during your new found fitness regimen. To maximize your new fitness program, you will see much better results if you also make a change to your eating plan. Do not overindulge with your meals. Eat sensibly and don’t overdo it. If you aren’t sure what you should eat, consult with a nutrition expert or your doctor to work out a balanced nutrition plan that works best for you. Find a fitness partner. It is always easier to show up at the gym if someone is counting on you to be there. It also makes it more fun to have a partner to talk to and share in your new fitness experience. It’s not easy to be motivated every day, but knowing someone is counting on your to be there makes it easier. Look to a personal trainer if you have no experience. It may be in your best interest to hire a personal trainer to show you around the gym. This will allow you to learn effective techniques and have a custom built fitness program designed just for you. Don’t complicate this process. You don’t need to do lots of exercises once you show up at the gym. Just a few each time focusing on different body parts is all you need. Make it fun. If you like tennis? Find a tennis partner. Just make sure you find a form of exercise that you enjoy. Unless you’re training for a bodybuilding contest, there are many different choices of exercise that can work for you to help increase your fitness. Make sure you diversify your workout. Flexibility, cardiovascular fitness, and strength are all important, especially as you get older. If all you do is lift weights, your flexibility and cardio will suffer. Be sure you work on all 3 aspects of fitness. Focus on the progress you are making. Just a little bit of progress day to day and week to week can keep you motivated. Enjoy the fact that beginners make great progress once they begin a consistent schedule of exercise and diet!
from https://www.healthy4lifeonline.com/top-10-fitness-tips-for-beginners/ |
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