Fitness: Terrific Ways To Get Motivated Before a Workout .

Are you one of us who sits for hours talking yourself into going to the gym, but to no avail? If you are, then this is for people like you. Motivation is the most important thing when it comes to working out. No doubt about it, if you can motivate yourself to get up and go, the rest is easy.

1 – Set a Strict and Small Goal:

It’s easier to convince yourself to work out when you know there’s an end to it. For example, you will never miss a workout until you lose 5 more pounds. Or promise yourself that you’ll go to the gym until you remove 3cm from your waist. Once you’ve achieved one goal, you can set your eyes on next and continue to climb the ladder.

2 – Go With a Friend:

If you go to work out alone, you might back out and stay home. However, if your friend is also going, he/she will probably make you leave the house! Plus, you wouldn’t want them with firm and sexy bodies, while you’re at home getting fat!

3 – Make Your Workouts Fun:

The lack of adversity in your workouts is probably why you can’t bother to stick to it. Who says that you have to go to the gym every day? Mix things up a bit. Go hiking with friends, or take your bike and just ride, explore. The main aim is to burn calories which you can do outside the gym as well.

4 – Keep Track of Your Accomplishments:

You’ve lost 3 pounds last week, write it down! That’s amazing, and that kind of thing is what will give you the motivation to continue doing what you’re doing. You just need a little reminder that you’ve actually succeeded in something.

5 – Success Stories & Pictures:

When you’re surfing on the Internet, go through some blogs and websites and read all those success stories about people who have managed to turn their lives upside down. You can look at their pictures and videos to know why you should not give up. If they can do it, you can do it!


6 – Picture Yourself (only slimmer and sexier!):

Imagine how you can transform your body in just a few months. Can you see all those jealous looks when you walk on the beach with those abs? Isn’t that really motivating? The only thing you need to do is get up and go work towards getting that dream body.

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Progressive Overload On Your Training To Win Muscle Mass.

To mount a specific workout routine to gain muscle mass, there are two principles that should be applied.

1- Periodization
2- Progressive Overload

If you've been training for some time and often research on this subject, probably heard about these terms. However, very few people understand what they really mean and how to apply them in a specific situation aiming muscle growth.

÷ PROGRESSIVE OVERLOAD ON YOUR TRAINING TO WIN MUSCLE MASS.

The idea of ​​progressive overload is very simple. In order to stimulate the muscle growth process, you must give a reason for your body to adapt, fortify and grow in every workout you do. Thus, the overload happens when you hinders your workout.

Think me, do you think that your muscles will grow if your workout is light? Of course not! If the workout is light is a sign that your muscles are already accustomed to the job you are doing. Therefore, you should hinder this work, so that the muscles have to evolve to support it.

Unlike what many think, progressive overload is not only to put more weight in the exercises. There are several other ways to hinder a workout, how to increase the sets, reps, decrease the rest time, slow down movement performance, increase range of motion, etc...


The important thing is always to increase muscle stress in some way, that is, today you must train harder than trained last week!

÷ PERIODIZATION IN YOUR TRAINING TO WIN MUSCLE MASS.

The timeline can be defined as a system for the adequacy of their training that divides a predetermined period of time with training cycles specific to the evolution of different aspects of your body.

It was not very clear, is not it? Then we go to an example.


Flip Suppose you want to build a workout to gain muscle mass in 2012. In the first two weeks, you can start with a resistance training. In the next 10 weeks, you start a routine for hypertrophy. 10 In the coming weeks, you keep your hypertrophy training, but adds strength and explosion elements. In the next two weeks, you focus on a train of maximum strength and explosiveness. And so on ...

The idea is to define a period of time and divide it into several progressive routines training. You should go hindering his training as time goes by. So we can say that periodization is also a kind of progressive overload, but a little different from the others.

Of course there are many other elements that must be studied to develop a focused training on muscle mass gains, as the choice of exercises, training duration, rest time between repetitions, etc. However, you must build the whole basis of your workout from these two principles, progressive overload and periodization. Do not worry about these elements is the same as playing good amounts of muscle mass down the drain.

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Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " Nextroundfitness".

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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Insanely Motivating Fitness Girls That Will Inspire You Start you Get fit.

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

With around 52.6k people now following her @casssmartin on Instagram feed that full of how to workout videos, stylish workout gear & chiseled abs that will make you want to start your next workout stat.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.


Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

 

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4 Ways to Amp the Motivation to Get in the Exercises More Often.

I’ve had some requests to talk about how to get into the routine of working out and eating healthy so I wanted to share some hopefully helpful tips!

1. My favorite time to exercise is in the morning before the work day begins. You feel refreshed and ready to take on whatever the day may bring, and you don’t have to worry about missing a work out later in the night if you become too busy. The hardest part is getting up. Set your alarm on your phone, and leave it across the room so you are forced to get out of bed to turn off the alarm. Once you are physically out of bed, you are more inclined to stay up and get dressed for a pre-work morning workout.

2. Make a workout schedule. You should always alternate what body parts you exercise per day. For example, I like to do back, biceps and quads one day and then shoulders, pecs, triceps and calves another day. Know what muscle group you are targeting before you get to the gym so that you have a game plan and don’t waste any time figuring out what to workout.

3. Have a buddy. If you can’t work out with a friend physically early in the morning, have someone that you can text who is also working out at the same time you are. You can motivate each other and can somewhat feel accountable for your workouts knowing that your bestie is up sweating in the gym!

4.. BE CONSISTENT. It may take a few weeks for your body to completely adjust to your new fitness regime, but STICK THROUGH IT! I would say after two weeks, your body will be accustomed to the schedule you have created and it will begin functioning on auto-pilot and you will see that you will wake up naturally around the same time each day, regardless of whether your alarm goes off or not. The biggest mistake people make is that they try to work out for a week and then stop for two, and then never can get back into it. Stick with it, and trust me, your wake up calls will begin getting easier.

5. You put in the hard work, now follow it up with healthy foods throughout the day. Getting back into shape is part physical but also heavily based on the foods you are putting into your body. Why sweat in the gym for an hour and then eat fast food? Stick to clean proteins (grilled chicken) and veggies, fruits, and non processed foods. Limit your sugar intake and drink lots of water throughout the day!

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How common is Erectile Dysfunction? Everything you need to know.

Erectile dysfunction can be embarrassing to think about, but the more you know, the better you can prevent it from happening and dealing with it when it does.

According to The Merck Manual, an estimated 50 percent of men age 40 to 70 experience some erectile dysfunction (ED). Understanding the most common potential causes can help a man identify why he may be experiencing the condition.

1- Depression:

The brain is an often-overlooked erogenous zone. Sexual excitement starts in your head and works its way down. Depression can dampen your desire and can lead to erectile dysfunction. Ironically, many of the drugs used to treat depression can also suppress your sex drive and make it harder to get an erection, and they can cause a delay in your orgasm.



2- Alcohol:

You might consider having a few drinks to get in the mood, but overindulging could make it harder for you to finish the act. Heavy alcohol use can interfere with erections, but the effects are usually temporary. The good news is that moderate drinking -- one or two drinks a day -- might have health benefits like reducing heart disease risks. And those risks are similar to erectile dysfunction risks.

3- Medications:

The contents of your medicine cabinet could affect your performance in the bedroom. A long list of common drugs can cause ED, including certain blood pressure drugs, pain medications, and antidepressants. But do not stop taking any medicines without talking to your doctor first. Street drugs like amphetamines, cocaine, and marijuana can cause sexual problems in men, too.


4- Stress:

It's not easy to get in the mood when you're overwhelmed by responsibilities at work and home. Stress can take its toll on many different parts of your body, including your penis. Deal with stress by making lifestyle changes that promote well-being and relaxation, such as exercising regularly, getting enough sleep, and seeking professional help when appropriate.


5- Anger:

Anger can make the blood rush to your face, but not to the one place you need it when you want to have sex. It's not easy to feel romantic when you're raging, whether your anger is directed at your partner or not. Unexpressed anger or improperly expressed anger can contribute to performance problems in the bedroom.



6- Anxiety:

Worrying that you won't be able to perform in bed can make it harder for you to do just that. Anxiety from other parts of your life can also spill over into the bedroom. All that worry can make you fear and avoid intimacy, which can spiral into a vicious cycle that puts a big strain on your sex life -- and relationship.

7- Middle-Aged Spread:

Carrying extra pounds can impact your sexual performance, and not just by lowering your self-esteem. Obese men have lower levels of the male hormone testosterone, which is important for sexual desire and producing an erection. Being overweight is also linked to high blood pressure and hardening of the arteries, which can reduce blood flow to the penis.

8- Self-Image:

When you don't like what you see in the mirror, it's easy to assume your partner isn't going to like the view, either. A negative self-image can make you worry not only about how you look, but also how well you're going to perform in bed. That performance anxiety can make you too anxious to even attempt sex.

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Why Is Weight Training Important & When Should You Lift Weights?

Weight training is an important part of losing weight and getting fit; learn why and how you should get started.

Though it wasn’t always the case, people now generally accept that weightlifting, or resistance training is important for overall health as well as weight loss. And fitness professionals realize that it is crucial to attaining your goals.

* Why Is Weight Training Important?

Research has shown that a combination of weight training and cardio sheds more pounds and boosts your metabolism higher than cardio alone. One reason for that is because you burn several more calories per day for each droplet of fat that you replace with a fiber of lean muscle, and weight, or resistance, training is a great way to get fibers of lean muscle.

In addition to the weight loss benefits, resistance training can provide you with higher bone density, a more coordinated and well-functioning collection of muscles and joints, and better agility and balance. Weight training will help you achieve a nice, symmetrical appearance and avoid injuries from muscles that are too strong or too weak.

*When Should You Lift Weights?

One of the most common questions I receive is “Should I do weights on the same day I do cardio?”

Since weight training can take some focus and a little bit of time, I’d recommend you devote an entire workout routine to weight training, with just a brief five to ten minute cardio warm-up and cool-down. Save your cardio workouts for a different day.

In addition to the weight loss benefits, resistance training can provide you with higher bone density, a more coordinated and well-functioning collection of muscles and joints, and better agility and balance.
On days you devote to weight training, start your workout by doing just enough cardio to break a sweat. When you start sweating, that’s a good sign that your body is warm, and if your body is warm, it’s going to move much better. But wait, don’t rush off to the weights quite yet!

After you finish your cardio and you’ve got nice warm and toasty muscles, it’s a good idea to stretch before weightlifting, especially if you been sitting or not moving for most of the day. The best stretching scenario should involve a few controlled leg swings and arm swings before you lift weights. You should also do some nice long stretches after you lift weights. You’ll get to read much more about stretching in future articles.

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