Workout Secrets From the Pros : How to make Exercise a Way of Life

Getting and staying fit can be a challenge. For many of us, it’s hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?

#1. Follow an Effective Exercise Routine:

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
Strength training. Even 20 minutes a day twice a week will help tone the entire body.

Interval training. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout,” says Cedric Bryant, PhD, FACSM, chief science officer for ACE. “It is an extremely time-efficient and productive way to exercise.”


Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

# 2. Be Consistent:


Chase Squires is the first to admit that he’s no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races.

His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.


“It all started with 20 minutes on a treadmill,” he says. “The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don’t do it consistently.

# 3. Use the Buddy System:

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. “Encourage one another. Exercise together. Use this as an opportunity to enjoy one another’s company and to strengthen the relationship.”


#4. Set Realistic Goals:

“Don’t strive for perfection or an improbable goal that can’t be met,” says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). “Focus instead on increasing healthy behaviors.”
In other words, don’t worry if you can’t run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

#5. Watch the Clock:

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you’re a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
“Working out while you have the most energy will yield the best results,” Theodosakis says.

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The best bodybuilding's Motivation Names On Instagram Right Now.

Add to Flipboard Magazine. Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " avid_drn "

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The Best Breakfast to Boost Energy, Burn Fat & Lose Weight.

Increasingly busy lives often means less time for healthful practices like eating breakfast or getting regular exercise. Taking the time for these habits may actually yield more time in the form of increased energy, productivity and focus. In other words, if you don’t have a breakfast routine developing one is a good idea for more reasons than one.

For example, eating breakfast may help you maintain a healthy weight. Studies have shown that skipping breakfast increases the likelihood of overeating or making poor food choices later in the day. There are other benefits, too. Eating breakfast can help you do better by boosting brain power, mental energy and concentration. That sounds like the makings of a pretty good day.

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#What to Eat for Breakfast:

Include lean protein in your breakfast routine. A whole wheat English muffin with egg and a few slices of tomato with spinach or avocado is a great choice. You can put eggs and salsa in a tortilla, too. If you are worried about time just microwave the egg and you have breakfast on the go in less than a minute. Other good choices on the go include bananas and hard boiled eggs. You can have low fat yogurt with berries or oatmeal with raisins and nuts if you have more time at home.

#Is Breakfast the Most Important Meal of the Day?

Some studies dispute the value of breakfast as well as claims that it is as the most important meal of the day. My lived experience does not bear this out. Although I eat breakfast most days on the rare days that I skip it I am so uncomfortably hungry it is difficult to focus on anything other than my hunger by about 10am. If you aren’t sure about the value of a good breakfast, try a personal challenge. Keep a food diary for about one week. Note what you eat (including calorie count) and how you feel in terms of energy and focus on a scale of 1-10.


#Benefits of Breakfast:

According to Johns Hopkins Bloomberg School of Public Health, eating breakfast gives you a head start on getting the vitamins and nutrients you need to meet daily requirements for optimal health. Breakfast also gives you enough fuel to get through the morning without the slump to slow you down.

#Find Time to Fuel Up:

Does the morning rush make you reach for a donut and head out the door? You can do better. If you can’t get up ten minutes earlier you can plan ahead. Prep your breakfast the night before or think easy morning convenience when shopping.  Also make choices you will be excited about so getting breakfast together doesn’t feel like such a chore. You wouldn’t send your child out without a good breakfast. Be just as good to yourself and start your day off right with breakfast.


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Top 5 Supplements For Bulking with the Best Results.

Supplements are fast becoming a large part of bodybuilding and justly so. If you estimate what is left of actual bio-active nutrients in today's series of processed foods you can also figure out that you'd need to eat a massive amount of calories to get the necessary building blocks for growth. And sadly, these foods comprise most of our daily intake in the Western World.

Supplements may give you those nutrients in an undenatured, concentrated form so that you can focus on your calories, sleep and training. Alas someone smelled money and the world of supplementation became one of advertising and deception, which in turn lead to many young lifters believing supplementation was the legal alternative to steroids.

So what should you buy? Well, keep it simple and keep it cheap. If it costs too much chances are you won't get enough out of it to justify what you spent on it. And I don't know about you, but I'd hate to go broke over adding a few pounds. This is why, in combination with some other experienced lifters, I made a Top 10 list and dug very deep on how and why you should use them, but above all why that choice is better than alternatives. Note that all the supplements are some of the cheapest and cost-effective if you calculate what all you get for the price of a daily dose. So for your entertainment, and hopefully more, here are the top 3 supplements in order of importance in relation to the goal: PACKING ON MUSCLE AND SIZE!


#1-PLATINUM 100% CREATINE:

Platinum 100% Creatine provides your muscles with the world’s highest quality and most clinically researched form of micronized creatine. Creatine is suggested to support lean muscle and promote strength and endurance.*

#2-BPI SPORTS BEST CREATINE:

Designed To Fuel Workouts, Promote Improved Muscle Gains And Increase Strength.

#3-PTIMUM NUTRITION MICRONIZED CREATINE POWDER:

99.9% Pure Creatine for Building Muscle*
Unflavored Creatine with No Fillers or Additives to Support Strength and Power.

#4-SCLETECH CREACTOR:

Creatine Powder to Help Build Muscle*
Designed to Boost Size, Strength, and Recovery with No Bloating*

#5-GED MUSCLE C-HCL:

Patented Creatine HCL With Uncompromised Quality and Purity
Build Muscle with the ONLY Patented Creatine HCL!*

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Bodybuilding: How to Get Bigger Arms Without Protein Shakes.

Having a pair of well-defined biceps can complement your short-sleeve shirts and tank tops. Increasing muscular definition in your biceps involves developing your bicep muscles through strength training, while decreasing your body-fat percentage to give your arms a leaner appearance.

Getting enough protein is an important part of gaining muscle mass, but protein supplements such as shakes are not necessary for building muscle. Including targeted-biceps exercises in your workout routine, while modifying your diet, can help you get ripped biceps without the use of protein shakes.

#Step 1

Perform arm-focused strength-training workouts two times per week to build muscle. Include exercises to activate your biceps and triceps. Perform exercises such as dumbbell curls, barbell curls and concentration curls for biceps. For triceps, do barbell presses, triceps overhead presses and body-weight dips. Execute each exercise for four sets of 10 to 12 repetitions. Lift with moderately heavy resistance to encourage muscle development; you shouldn’t be able to perform more than 12 repetitions.

#Step 2

Engage in cardiovascular intervals four days per week to help burn off fat deposits that rest on top of your muscles. Walk on the treadmill for two minutes, then sprint for one minute, repeating this cycle for 30 minutes. Perform cardio intervals on the elliptical machine, treadmill or stationary bike to add variety.

#Step 3

Make adjustments to your diet to help improve your results. Follow a diet that consists of whole foods in their natural form, such as whole grains, low-fat cheeses, eggs, vegetables, lean meats, skinless poultry, nuts, fruits and seeds. Avoid manipulated or refined foods such as boxed meals, pre-seasoned foods, deli meats, white breads and potato chips.

#Step 4

Modify your protein intake to encourage muscle development. Include a variety of natural protein sources in your diet, such as lean cuts of steak, skinless chicken breasts, ground turkey, tuna, whitefish, salmon, nuts and legumes. Try to get 0.73 to 0.82 grams of protein per pound of your body weight per day, suggests the College of the Canyons.

#Step 5

Measure your protein sources using a food scale to make sure you are getting enough protein at each meal.

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The Hottest Fitness Trainers on Instagram for Gym Motivation.

Instagram is a wonderful thing. It allows you to see people doing cool things, learn new things, and “meet” new people. Instagram has done a world of great for the fitness community too, letting newbies peek inside the world of a fitness veteran.

The other great thing about Instagram is the fact that it is a hot bed for selfies. There are progress selfies and motivational selfies…and then there are the selfies that you sometimes just need look at for the eye candy of it. So we compiled some of the best fitness accounts that happened to be owned by some great looking lads…for the eye candy of it

Check out our pick for this week @ nigelcalland_wbffpro.

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HOW EXERCISE BOOSTS YOUR MOOD (Everything You Need To Know)

Has your significant other, boss or best friend subtly suggested you could use a mood makeover lately? Ouch. Do you have a case of the ‘bah humbugs’ instead of feeling like you want to spread some holiday cheer? Don’t get your tinsel in a tangle! Simply boost your weekly (or daily) exercise by getting creative and you’ll feel the joy, spread the cheer and look amazing! Here’s how to do it all month long.

Why Exercise is an Instant Mood Changer?

It doesn’t matter what type of exercise you participate in, or how intense your activity is. Studies show that moving even at a moderate pace kicks in a chemical located in your brain known as endorphins. They are responsible for boosting our mood, and give us the adrenaline to achieve our fitness goals.

Pick one, any one: walk in the park, run on the track, ‘spin,’ swim laps, dance to your favorite 80’s playlist, or take a yoga class.  There’s no ‘right or wrong’ exercise, here. Any type of movement will release endorphins and become an instant mood transformer. Get in the habit of weekly exercise, and you’ll be able to continue that euphoric, happy feeling throughout the entire day.

*Give Some Love to Your Pooch:

In your dog’s world, a daily walk is his ‘recess time.’ So, why not make his daily walk an extra-long one?  After all, there’s no better way to improve your mood and energy than with man’s best friend! So, kick your walk into high gear by alternating a brisk walk with jogging and sprints (and wear your dog out in the process!)

*Show up, Sit Up and Flex:

Your cubicle does not have to be that place to work overtime and gain weight. Use it to your advantage, instead! Office exercise is all the rage, and is an easy and convenient way to flex your glutes, and bicep curl your way to excellent health.

*Brush Your Teeth and Squat:

Have you gotten your daily squats in today? If not, no problem! Getting exercise in often involves having a creative mind. You don’t have to go the gym to get your daily squats in. Instead, squat while brushing your teeth instead! Just think about what type of multi-tasking can do for your fitness—twice a day get in the habit of squatting while brushing, and you’ve have a stronger core, a svelte backside and self-confidence that’s on the rise!

When it comes to your health, nothing is more important than how you feel. When you feel good (and nothing can improve that as quickly as exercise), the world is your oyster. The day ahead is full of possibilities. And, your health and happiness can be as prosperous as you wish it to be.

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