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!

View my Flipboard Magazine.


 For More Fitness & Muscles 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.™

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.

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.™

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.

View my Flipboard Magazine.

 For More Weight Training 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 " danielkairouz"

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.

The Best Fat Torching Tips can Help You Reach your Goal.

Whether you're chasing the last 5 pounds or seeking the motivation to get started, our top 10 fat torching tips can help you reach your goal.

1. Try Tabata

This high intensity training approach burns fat fast. Create your Tabata circuit as a series of bodyweight exercises like squats, press-ups and burpees. Work at maximum intensity for 20 seconds, then rest for 10 seconds before moving on to the next exercise.

2. Play to Your Strengths

Strength training sessions - lifting heavy dumbbells and barbells - should feature in your programme 3 times per week. Lean muscle mass is more metabolically active than fatty tissue, so the more you build, the more you burn.

3. Sprint to the Top

Sprint intervals push your body into its anaerobic system for short bursts. By switching between energy systems, your body becomes more efficient at using fuel - including calories stored in the body.

4. Go For a Spin

Indoor cycling classes like LA Spin or RPM are demanding. You're guaranteed a serious calorie burner, involving high intensity interval training and serious toning benefits.

5. Protein Punch

Make sure every meal includes a complete protein source like lean meat, fish, poultry or eggs. Complete proteins contain amino acids, necessary to build and repair the muscle tissue that fuels your fat-burning furnace.

6. Get Moving

An active lifestyle outside the gym will keep you feeling energised and help you maintain a healthy weight. Pick up a pedometer to monitor your progress and aim to hit 10,000 steps per day.

7. The "Big Bang"

So-called "big bang" exercises recruit multiple major muscle groups, burning serious calories - and building muscle - in just a short session. Try squats, lunges and deadlifts.

8. Stress Less

The stress hormone cortisol is notorious for its relationship with high levels of abdominal fat. Try calming your body and mind with yoga sessions, and improve your sleep schedule by powering down at least an hour before bedtime.

9. Limit Sugar

Excess sugar sets off a number of harmful processes in the body. The liver can only digest a certain amount of the stuff before it starts turning into fatty acids, which then get stored throughout the body.

10. CrossFit

Try a new challenge. Combining gymnastic movements, strength training and an element of competition, CrossFit workouts will get you in the best shape of your life.

View my Flipboard Magazine.


 For More Fitness & Weigh Loss 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.™

How To Eliminate Excess Body Fat In Healthy way.

Losing stomach and face fat changes your appearance -- and improves your health. The body deposits excess calories as fat in a layer under the skin called "subcutaneous fat." The fat on the stomach, abdominal fat, includes both subcutaneous fat and the most dangerous fat on your body, visceral fat. This fat blankets your organs and can harm your health. A combination of cardio, strength training and a sensible diet can eliminate excess body fat, the American Council on Fitness advises. As you reduce overall body fat, your stomach and face become slimmer.

•Step 1

Increase your cardio. Walk briskly, use a mini trampoline, bicycle, dance, perform pool aerobics, step aerobics, martial-arts based aerobics or other continuous, rhythmic activity for at least 20 minutes three times a week to start. Increase your exercise sessions to 60 minutes most days of the week to burn fat and lose weight, the American Council on Exercise recommends.


•Step 2

Perform resistance exercise at least two times a week for 20 minutes at each session. Use resistance bands or lift weights to maintain your muscles and keep up your metabolism as you diet. Focus most of your exercises on your legs, back and chest. Training these major muscles burns the most calories and helps to boost your metabolism so that you burn more calories.

•Step 3

Engage in core training most days of the week. Include crunches, planks, side planks and leg raises to strengthen your abdominal muscles -- the obliques, rectus abdominis and transversus abdominis -- and your back. Strengthening your ab muscles can firm the midsection, so it looks tighter once the extra fat is lost; and a strong core can help you hold your belly in/improve your posture.

•Step 4

Cut down on your calorie intake. A calorie deficit is needed to lose weight. Use monounsaturated fats in your diet in place of saturated fats. Substitute one-fourth of an avocado mashed on whole-grain bread for mayonnaise. Use olive oil instead of creamy salad dressings, and nuts or nut butters instead of cheese or butter. A diet rich in monounsaturated fat can help prevent and reduce abdominal fat, according to researchers who published their findings in the March 2007 "Journal of Diabetes Care." Eat plenty of fresh fruits and vegetables, whole-grain breads and pastas and low-fat dairy products.

÷ Warnings:

Talk to your doctor about your weight and health concerns.

•Tips:

Dark chocolate, olives and nuts contain monounsaturated fatty acids. Like olive oil and avocado, they are high in calories. Eat them in moderation. Cut down on saturated fats and trans fats for heart health and to avoid consuming too much fat.

Performing cardio and training large muscle groups with squats, lunges, dead lifts and bench presses can help you lose abdominal and face fat by burning overall body fat. A gradual weight loss of up to 2 lbs. a week increases your odds of keeping off the excess weight. Setting goals and tracking your progress with a food and exercise journal can help you make long-term improvements in diet and fitness.

View my Flipboard Magazine.



 For More Fitness  & Weight loss 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.™

How Much Weight Should You Lift to Be Bigger and Stronger .

Weight lifting offers many benefits, but if you do it wrong, it may lead to muscle weakness.

 A common question every beginner asks is, "How much weight should I use? ... If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps

Your muscles must be subjected to enough weight for actual muscle fiber tearing to occur. For most people, that means lifting about  65-85% of what you can lift one time (your “one rep max” or “1RM”). For example, if you can bench press 100 pounds, then your weight for increasing the size of your chest muscles would be 65-85 pounds. Most people can lift 65-85% for 8-12 repetitions.

* Quick and Dirty Tip: You don’t have to actually go try and test what you your maximum lifts are for each exercise. That can be difficult and dangerous. Instead, there are calculators and formulas that allow you to approximate your 1RM based on the number of times you can lift a certain weight.

Here’s a link to one such formula: http://en.wikipedia.org/wiki/One-repetition_maximum

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.

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™