Fitness: How to Start Exercising and Stick to It.

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.

View my Flipboard Magazine.


 For More Fitness & Muscle Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

The Best Supplements to Improve Your Metabolism and Spur Fat Loss.

You can eat affordable portions and put in reasonable workouts at the gym, and you may shed fat while you do it.

How? It all comes down to eating the right combination of foods–foods that will shift your body out of fat-storage mode and into the fat-melting mode. Particular nutrients and vitamins can actually help flip an interior switch that signals cells during your body to burn up more calories, wasting a lot of those calories as high temperature. Without this important nutrition, the opposite happens. The body holds onto unwanted fat. Your metabolism slows as well as your weight-loss efforts become a fitness in futility.

Also, you need to know that the FDA provides cracked down on some fat loss supplements that had prescription medications in them that weren’t noted on the label. You can’t generally tell what you’re getting.
The FDA does regulate health supplements, nonetheless, it treats them like foods instead of medications. Unlike drug producers, the makers of products don’t need to show their items are secure or effective before offering them on the market.
Here are a few common ingredients within over-the-counter supplements and herbal treatments for weight loss.

10 Best Supplements for Weight Loss

#1-B12

Whether you obtain it in tablet form or seeing that a pricey injection at each day spa, don’t expect supplement B12 to improve your metabolism and spur fat loss. Your body desires B12 to nourish nerve and bloodstream cell function, as well as to produce DNA.
Your best bet so you can get the two 2.4 micrograms you will need a time? Integrate B12 right into a healthy, lean diet program. Have fortified whole-grain cereal for breakfast, a tuna sandwich or salad for lunch time, and snack on low-extra fat yogurt. If you’re a lover of beef liver or clams, those pack the most B12.

#2-Fish Oil:

Fish Oil (also known as omega 3s) has gotten a whole lot of press lately due to its benefits. Omega 3 fish essential oil may donate to healthy weight administration, by assisting in promoting the rate of metabolism of fat molecules and cholesterol, while also aiding the disease fighting capability and protecting nerve and mind cells from oxidative tension and damage.* Fish oil could also help out with joint mobility and versatility, enhancing exercise efficiency, endurance, and recovery, which might ultimately help us to attain our weight management goals.

#3-Magnesium

One major perk of the nutrient is its capability to relax muscles, maintain you relaxed, and promote peaceful sleep, which alone is a huge component of earning any diet plan work. Based on the National Institutes of Wellness, magnesium is necessary for more than 300 chemical substance reactions in your body, including keeping the center rhythm stable, regulating blood sugar, and helping lower blood circulation pressure. Some research also shows that an increased magnesium intake can decrease the risk of a colon tumor, and many studies have shown that magnesium may help treat such conditions as osteoporosis, PMS, migraines, depression, and more.
In addition to those health benefits, magnesium can also aid in weight loss and body shaping. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain), and one study from England found that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle, helping to alleviate unwanted tummy bloat. The recommended quantity of magnesium for ladies under 30 can be 310 milligrams, and 320 for ladies over 30. You’ll discover magnesium in lots of foods, including leafy vegetables, beans, and nuts. Health supplements in pill or powder type are also accessible at health food shops. Try drinking tepid to warm water with a tablespoon of magnesium powder every evening before bed: This assists you rest soundly and stay reducing bloat, discomfort and regular.

#4-Alpha Lipoic Acid (ALA)

This one includes its share of possible unwanted effects, but the potential benefits appear to outweigh them. Studies show promising outcomes in this helping with coronary disease, general inflammation of your body, migraines, dysfunction of the organs, staving off Alzheimer’s, aging worries, and erectile dysfunction.
Getting your internal organs and cardiovascular systems to operate more properly is a big boost to your bodyweight loss efforts, and any additional side benefits are simply icing on the cake. Make sure to check with your doctor before starting out on this to see if there are any contraindications you should be aware of.

#5-Vitamin D

Study after study shows that vitamin D helps to ensure body cells listen and respond to insulin, a hormone secreted by your pancreas. One of its jobs is to help glucose get into body cells, which burn glucose for energy. How well insulin pushes glucose into cells is called, “insulin sensitivity." The more sensitive your cells are to insulin, the better. The less sensitive they are to insulin, the more likely the calories you eat will end up in your fat cells.
When levels of D are low, levels of parathyroid hormone (PTH) rise. Higher than normal levels of PTH trigger a series of reactions that eventually lead to fat cells converting sugar into fat and hoarding fats instead of releasing it to end up being burned, clarifies Michael B. Zemel, Ph.D., director of the Diet Institute at the University of Tennessee in Knoxville.
Too little vitamin D may also hinder leptin, a hormone that signals the human brain to stop eating. The body doesn’t know if it is full, so you continue steadily to eat.

#6- Omega 3s:

There is insufficient evidence to tout omega-3s for weight loss, based on the Mayo Clinic. Including seafood in your healthy diet is a great part of your weight-loss technique, provided the seafood isn’t fried. Try broiling or baking it instead.

Rich in omega-3s, which might help controls blood clotting and build brain cell membranes, a 3.5-ounce serving of seafood also may dish up security to help defend against cardiovascular disease and stroke.

View my Flipboard Magazine.


 For More Weight loss, Fitness ,Health Tips  Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Insanely Bodybuilding's Motivation Guys to Follow On Instagram.

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).

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

Don't forget 2 Follow .

Ready, set, start scrolling!

View my Flipboard Magazine.

 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness & Bodybuilding Motivation.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best regards.

BODYBUILDING: HOW MUCH PROTEIN SHOULD YOU EAT PER DAY?

As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body.

And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein (and how much of it you eat per day) becomes even more important.

So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your specific goal?
Let’s answer that…

÷ HOW MUCH PROTEIN SHOULD YOU EAT PER DAY?

Surprisingly, the most common recommendations for how much protein you should eat per day when you’re trying to improve your body don’t typically vary by too much and instead tend to fall within a similar range.

For most of the people, most of the time, that recommended range is:
Ideal Daily Protein Intake: 0.8-1.5 grams of protein per pound of body weight.
Of course, that range is a bit broad. So, here’s my recommendations for how to narrow it down to what’s best for you…


÷ Recommended Amount Of Protein Per Day For Different Situations & Goals:

Person, Situation & Goals Ideal Daily Protein Intake

*Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function. 0.5-0.7 grams of protein per pound of body weight.

*Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case. 0.8-1 grams of protein per pound of body weight.

*Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.2 grams of protein per pound of body weight.

*Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.5 grams of protein per pound of body weight.

(When in doubt, the old standby recommendation of “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a fine middle-of-the-road protein intake for most people.)

So, in order to figure out how much protein you should eat per day, you just need to multiply your current body weight (in pounds) by the amount recommended on the chart above.
Confused? Here’s 2 examples of how it would be done…

•Let’s say a 130lb woman has the goal of building some muscle, or getting “toned,” or losing fat (while maintaining muscle). She’d simply multiply 130 by 1-1.2 and get a daily protein intake of between 130-156 grams per day.

•Now let’s say a 180lb man wanted to build muscle, or maintain muscle while losing fat, or improve strength/performance. He’d do 180 x 1-1.5 and get a daily protein intake of between 180-270 grams per day.


Basically, just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the ideal range for how many grams of protein you should eat per day.

Did you do it? Awesome! Your daily protein intake is now all figured out.

*NOTE : In the case of people of are VERY overweight, your ideal protein intake will be overestimated if you use your current body weight due to the excessive amount of fat on your body. So, for true obese individuals, your target body weight should be used instead. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day.)

As long as you are somewhere within that ideal range, your protein intake is absolutely perfect and it will
produce the best results/benefits possible.

The next thing you probably want to know is which foods you should get that protein from each day. I got you covered…

÷ EXAMPLES OF HIGH PROTEIN FOODS:

Below is a quick, simple and basic list of the most common high protein foods.

•Chicken (skinless)
•Turkey (skinless)
•Fish (all kinds)
•Beef (leaner cuts)
•Pork (leaner cuts)
•Whole Eggs
•Egg Whites
•Protein Supplements (whey protein powder, casein protein powder, protein bars, etc.)
•Beans (all kinds)
•Nuts (all kinds)
•Milk
•Cheese

This is by no means the definitive list of every food that contains protein, but it is a list of the ones that will provide the majority of your daily protein intake.

Pick your favorites (more about how to do that later).

÷ HOW TO FACTOR PROTEIN INTO YOUR TOTAL DAILY CALORIE INTAKE:

Now that you know how much protein you should eat per day and have a good idea of which foods will be providing that protein, there’s one final step to complete.

We need to factor your daily protein intake into the ideal daily calorie intake you figured out before. Don’t worry… it’s easy.

You just need to know that 1 gram of protein contains 4 calories.

So, all you need to do is multiply the grams of protein you’re going to eat each day by 4 to figure out exactly how many calories your protein intake will account for. Here’s 2 examples…
Using the same 130lb woman from the example before, let’s say she decided to go with an even 130 grams of protein per day. She would do 130 x 4 = 520. In this example, 520 calories out of her total daily calorie intake will come from protein each day.

Using the same 180lb man from the example before, let’s say he decided to go with an even 220 grams of protein per day. He’d do 220 x 4 = 880. In this example, 880 calories out of his total daily calorie intake will come from protein each day.

Now it’s your turn. Multiply the ideal protein intake you calculated a minute ago by 4. That’s how many calories protein will account for in your diet each day.

This step might seem pointless or confusing (or both) right now, but don’t worry. It will make perfect sense as we continue putting the rest of your diet plan together. You’ll see… I promise.
Speaking of the rest of your diet plan....

WHAT’S NEXT?
Well, since you’ve now figured out how much protein you should eat per day, it’s time to move on to the next most important aspect of your diet… fat.

View my Flipboard Magazine.


 For More Fitness & Bodybuilding Fix Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Top 5 Instagram Fitness Girls That Will Inspire You Get Fit.

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.

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.

Check out those 5 beautiful fitness girls as they encourage you to exercise at home as much as at the gym.


#1-steph_pacca:

@steph_pacca :Personal Trainer  From Australia.


#2-karen_vi

@karen_vi .

#3- pamela_rf:

@ pamela_rf:  Ambassador of skinnymint.

#4-alicematoss:

#5-helga_model:

@helga_model : Fitness model, Actress , Animal lover

View my Flipboard Magazine.

 For More Fitness Motivation Fix Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

5 Reasons you Should Say “No” to Energy Drinks.

A lot of people have created the habit of grabbing an energy drink during the day, because they are simply in need of something that will pick them up.

However, you may need more than one if you become addicted to caffeine, which is contained in these drinks in huge amounts. And consuming a lot of energy drinks can lead to serious problems. They mostly have a bad effect on your heart, but they can also have a negative effect on your behavior. Although they are unhealthy, energy drinks can be consumed irregularly and in small doses.

#1 – Sleep Problems:

It may be hard to believe, but even if you decide to consume just one energy drink at the beginning of the day, it may lead to difficulties regarding falling asleep at night. This is because of the high amount of caffeine and other stimulants that are used as ingredients for energy drinks. They can also cause a chronic lack of concentration in the long run, which will surely harm your work process, as you won’t have proper concentration and will not be able to rest well.

#2 – Health Problems:

The high caffeine levels in energy drinks are known to have quite an impact on serotonin and endorphin levels, which can lead to some problems in your behavior. You may experience restlessness, nervousness, irritability, and increased blood pressure. There are also other health problems that may happen if you are consuming energy drinks, such as seizures, chest pains, and dehydration. Caffeine-sensitive people are more likely to experience these problems.

#3 – Caffeine Addiction:

It can be risky to get addicted to caffeine. The more you consume it, the more you will have tolerance for it. And when you consume large amounts of caffeine it makes your adrenal glands secrete huge amounts of adrenaline. So, if you consume energy drinks often, it will be harder for you to get the energy boost you need. And if you choose to stop consuming them, you will experience headaches and a huge lack of concentration.

#4- Acids:

The acids contained in energy drinks (carbonic acid, citric acid and phosphoric acid) are quite bad for your body. They are known to cause tooth rot, and very bad-looking and yellow teeth. They can also cause stomach damage, bone fractures and also other physical damages.

#5 – Type 2 Diabetes:

The high concentration of sugar in energy drinks can lead to really bad problems, one of them being type 2 diabetes. The sugar can wear out the insulin producing cells over time, which leads to this disorder. This may also lead to kidney failure, strokes, and heart disease.

View my Flipboard Magazine.


For More Healthy lifestyle Fix Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

The Best and Worst Exercises for Bad Knees.

Exercise may be the best medicine for chronic achy knees. "Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City. But you must use good form and technique when doing exercises for knee pain.

÷ The First Commandment :

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises for knee pain but also when you're stretching or doing aerobic activities such as step aerobics.

#1- Best Exercises for Knee Pain:

1-Partial Squats:

 Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

2-Stepups:

 Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

3- Side-lying Leg Lifts:

 Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.

4- Inner-thigh Leg Lifts:

 Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.

5- Calf Raises :

Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

6- Straight-leg Raises :

Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

7- Short-arc Knee Extensions:

 In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.

8- Hamstring Stretch:

 Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.

#2-Worst Exercises—Avoid These:

A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.

•Full-arc knee extensions
•Lunges
•Deep squats
•Hurdler's stretches.

View my Flipboard Magazine.


 For More Fitness & Health Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™