Reach Your Fitness Goals With These 5 Tips To Help Get You Started

Reach-Your-Fitness-Goals-With-These-5-Tips-To-Help-Get-You-Started. Achieving and maintaining fitness is a journey that you -hopefully- will be on for a long time. And, just like with any journey, getting started on the road to fitness can be the most difficult part of reaching your fitness goals. Instead of letting the larger picture overwhelm you, use these tips to get started on a safe and responsible plan. As you work through them, you will be moving closer to achieving your fitness goals.

1. Assess Your Fitness Level

If you were in perfect shape, you wouldn’t;t be starting out on a fitness journey, so now is not the time for unrealistic assessments of yourself. It can lead to a plan that is either far too difficult or not challenging enough. Be honest and use fitness assessment tools to decide where you are starting out. Plus, you will be able to look back and compare with those objective measurements later on to determine true progress. A few suggestions that can help you set a baseline include:

  • Record your height and weight, then calculate your BMI
  • Take measurements of your hips, waist, thighs and upper arms
  • Walk a mile, recording your pulse rate before and after as well as how long it takes you to complete
  • Perform pushups until failure and record the total number

2. Hire A Trainer

Schedule a few sessions with a fitness trainer to help establish your baseline and set up a realistic program. Ask questions so you can learn things like the differences between compound vs isolation exercises, proper nutrition for slimming down or bulking up and safe exercise practices. This will help you to get a solid start. Personal trainers can be costly, but the knowledge they bring to your fitness program make this a worthwhile investment. Check-in with them throughout the journey as you reach new goals and need to reevaluate your plan.

3. Set SMART Goals

When setting (and achieving) a fitness objective, SMART goals are the way to go. They help you stay on track, monitor progress and achieve real results. SMART stands for:

  • Specific: you should detail exactly what you will achieve at each step
  • Measurable: Decide how you will measure when you reach the goal
  • Attainable: Set goals so that each step in the plan should be challenging, but also realistically attainable
  • Relevant: Make sure each goal moves you closer to your ultimate objective
  • Time-Bound: Set a time limit for reaching each goal marker

Together, these components will lay out a clear roadmap to achieving your desired end result and help you stay on track to a successful outcome.

4. Put It in Writing

Accountability is a huge component of fitness. You must take responsibility for your actions, and writing down what you will do can help. It has been shown to increase commitment and engagement, plus it’s really easy to do. Start a fitness journal where you can write down your plan and the goals you are setting to help you follow it. Then record your progress and setbacks as you get to work. Journals are more than fitness trackers; they are a place where you can share your feelings and insights, too.

5. Use the Right Equipment

Not all exercises use fitness equipment, but many do. If you are planning to add any supplemental resistance, make sure the ones you choose are the right size and configuration for your ability level. A too-heavy kettlebell can lead to a serious injury in a hurry, and that will set you back. Even your shoes can be considered equipment, especially if you are doing high-impact activities like running. So, get yourself started on the right foot with proper equipment that is suitable for your size and fitness level.

Imagine the feeling of accomplishment and achievement you will experience once you reach your goal, and use that to keep you focused as you start out. Using proven strategies, like hiring a trainer, establishing a baseline and developing SMART goals can get you closer to your desired result.
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AC-262 SARMs Uses, Dosage and Side Effects

AC-262-SARMs-Uses-Dosage-and-Side-EffectsIn this article, we are going to be reviewing the essential facts of the AC-262 SARM. How it works, the benefit, the side effects, and the prescription for it.

The AC-262 is a selective androgen receptor modulator (SARM) that isn’t made up of any steroidal properties. This drug was created and distributed by ACADIA pharmaceuticals. The idea behind the creation of this drug started as long as 2007, as studies have shown. And it was initially tested on animals.

Nonetheless, experts have found out that the drug can be able to treat several diseases such as Alzheimer’s and prostate cancer and, by doing so, encouraging muscle growth.

How does AC-262 Perform in the Body?

This drug performs precisely as the other SARMs do. It attaches to the body’s androgen receptors and leads to stiff muscles without affecting the prostate. Usually, the body’s androgen receptors get in the way of the growth of sexual organs and tissues, and this can cause damaging effects when combined with testosterone mixtures.

The AC-262 isn’t like most anabolic steroid out there that promises massive gains and end up providing consumers with severe risks like prostate cancer and shrinking testicles. This drug provides you with steroidal benefits and eliminates the risks involved.

For female consumers, you do not have to panic about clitoris enlargement. It keeps you safe from these side effects by attaching to the androgen receptor. Thus, it activates the particular bone cells without harming the liver enzymes, or reproductive tissues.

The performance of the AC-262 has been regarded as identical to that of ACP- 105 because of how well it performs.

The Strength of this Drug

Experts have found out that this compound provides over 65% of anabolic effects. It has an androgenic activity of about 26.5%, which gives a ratio of 2.5:1 compared to most anabolic drugs that have a ratio of 90:1.

It is essential to note that it still possesses androgenic effects because of its androgen properties. You also have to be wary of the prostate gland because it is the primary target and the one that calculates the androgenic effects of steroids.

To break this down in easy terms, it signifies that the AC-262 is a powerful and potent compound and shouldn’t be taken in high doses. Before prescribing more significant amounts for yourself, you should seek the permission of your physician.

The Benefits of AC-262 SARM

Although studies are still ongoing on the performance of this compound, there is relatable evidence on the benefits it provides, and there are as follows:

  • Increased muscle build
  • Experts believe that this compound can single out and remarkably increase and strengthen pelvic muscles.
  • This drug can help in the treatment of Alzheimer’s disease. You can learn more from this website on using SARMs for treating medical conditions.
  • Prevention of prostate cancer; the first performance of this drug is to make inactive the DHT, which is responsible for enhancing the growth of prostate cancer. The rile effects impede the rapid increase of cancer in the prostate area. And also, there are specific cancer side effects it helps to reduce.
  • It eliminates luteinizing hormone; these hormones are responsible for the aggravation of diseases. This drug reduces the production of testosterone in the heap region and suppresses the disease condition.

The Dosage of this Compound

This is an essential part of this subject. It has mostly been used on animals, and experts haven’t yet concluded on the perfect dose for humans.

However, what is advised is that since studies show that the doses for animals were about 10mg/kg and 30mg/kg and it provided them with optimal results, then it should be the recommended dose for humans.

The Side Effects of AC-262 SARM

That is the wowing effect of this drug; it performs the functions of testosterone but does not possess any of the side effects associated with over testosterone productions.

The only side effects that may arise from this drug is when you consume a fake product. It can lead to prostate enlarging and shrinking of the testicle.

Other than this, there are no side effects related to AC-262 SARMs. You can find a related resource on the side effects of SARMs in the link below.

https://www.nytimes.com/2018/04/12/well/move/sarms-muscle-body-building-weight-lifting-pill-supplements-safety.html

Take Away

With all honesty, this compound is potent and can help boost your performance levels. And the fact that the drug performs the functions of testosterone without the dreaded androgenic side effects is something remarkable.
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Active Agility – The 5 Pillars To Remaining Strong And Flexible For Life

Active Agility – The 5 Pillars To Remaining Strong And Flexible For Life

The-5-Pillars-To-Remaining-Strong-And-Flexible-For-Life

Two of the first things to decline as we age are our strength and flexibility. While you may think it’s a natural part of aging to no longer be able to get on the floor with the grand kids, consider this – the Dalai Lama is in his 80’s and he can still easily sit on the ground in the lotus position. He is living proof that flexibility doesn’t have to disappear with age. 

While inflexibility is detrimental to your health, hindering your ability to get around and making injuries more likely, fortunately, it’s entirely reversible. No matter how stiff you currently are, the following steps will have you making vast improvements in no time:

1. Get medical approval first

While your goals may be healthy, launching into a new fitness regime without professional guidance can end up doing more harm than good. Enlisting the services of an aged care physiotherapy practice will arm you with the knowledge you need along with the proper technique for each exercise you tackle. Once you’re confident, you can continue on your own and return periodically for evaluations and to take care of any aches and pains or concerns that may arise. 

2. Start your day with dynamic stretching

After a full night’s sleep, even the most sprightly person’s body will be stiffer and less mobile than usual. For this reason, everyone, no matter what age you are, should be doing a simple morning warmup before starting the day. All you need to dedicate is five or ten minutes, and the moves do not have to be complex or taxing. In fact, the simpler they are the better to get mobility into your joints and blood flowing through your muscles. If you’re unsure of where to start, there are plenty of YouTube videos that can give you a safe and easy-to-follow guide.  

3. Master your breath

Anyone who’s ever done yoga will understand how powerful the breath is in allowing you to push further with your flexibility. To use your breath to your advantage, the first and most important step is to not hold it while you exercise or stretch. Holding the breath restricts the flow of oxygen to your brain and body and tends to stiffen you up and make you less balanced. Instead, relax and take deep breaths as you work into each stretch. When you feel that you can gain a bit of range of motion in a stretch, take a breath and then let it out slowly as you push deeper. 

4. Do what it takes to stay engaged

While YouTube videos are fun at first, you may reach a point where you become bored with them. This is a completely natural phenomenon that can occur with any activity you undertake. It’s human nature to develop a tolerance for things, and with tolerance comes boredom. When this happens, don’t ditch your healthy routine! Instead, switch it up. Try taking your morning warmup outside or joining a yoga class at your local gym. Check bulletin boards and social media groups for your local area to see whether there are any free classes available. You may be surprised to find free Pilates, tai chi, yoga, meditation, and more. 

We’re all exposed to that subtle social conditioning that tells us it’s normal to become weaker and less flexible as we age. Instead of conforming, be a rebel and create new healthier norms by taking daily steps to improve your strength and flexibility. 
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5 Surprising Benefits of Massage Therapy for Your Health

5 Surprising Benefits of Massage Therapy for Your HealthMost of us deal with stress daily whatever the reason for it may be. Long-term stress can cause problems with your physical and mental health, which is why it is important to learn how to deal with it efficiently. One of the successful methods that reduce stress and have positive effects on your overall health is massage therapy. And if you haven’t tried it yet, here are some reasons why you should.

It helps with anxiety and depression

It helps with anxiety and depression

One of the most common problems almost everyone encounters at least once in their life is anxiety and depression. It may just be an episode that doesn’t last long, but it is still important to dedicate some time to solve the problem. Massage therapy can help because it often includes essential oils, soothing music and all of these create a perfect relaxing atmosphere which can help you get rid of any negative thoughts. The mere process of it and the feeling of doing something for yourself definitely has an impact as well.

And for an even more relaxing and stress-free experience, learn from Asian women who use apps to book their treatments. This way, you can book a great and relaxing professional massage in a matter of minutes without the added stress of calling or waiting.

It helps with muscle pain and sorenessIt helps with muscle pain and soreness

We all probably know that athletes get massages all the time and that they are practically a part of their daily routine. Whether you are an athlete or not and whether you exercise or not, chances are you are going to feel muscle pain and soreness at one point. Research shows that people who did have a massage after exercising show fewer signs of inflammation which causes the pain to begin with. Muscle tension caused by sleeping in an uncomfortable position is something that can also be treated with a massage. One more benefit massages have on your muscles is better posture, which keeps your muscles and joints in the correct alignment, keeps your spine in normal position and prevents fatigue and backache. And since this is the primary goal of a massage, we recommend you try it and see for yourself.

It improves your sleepIt improves your sleep

Another common problem is lack of sleep or irregular sleeping patterns. A massage can improve sleep by reducing stress, relaxing your muscles and helping the production of serotonin. Serotonin is the hormone of happiness, and it is a precursor to melatonin, which naturally causes sleepiness. Since massage improves serotonin levels, melatonin also rises, which can help you fall asleep faster and easier. If you are not interested in all the science behind it, then simply relaxing before bed and enjoying a good massage is reason enough to try it.

It boosts your immune systemIt boosts your immune system

If your immune system is weak, massage therapy can help significantly in addition to a healthy diet and vitamins. Another research showed an increased number of lymphocytes after a massage. Lymphocytes are responsible for defending your body from different diseases. Those blood cells help you fight off even common viruses, colds and the flu, which is why this is a great preventative measure and something you can incorporate in your self-care routine during flu season. The only thing we would advise is not having a massage if you already have the flu.

It improves your circulationIt improves your circulation

If you have bad circulation, you may experience symptoms like cold feet and hands, headaches, fatigue, and much more. These are all symptoms that can be managed with regular massages. Massages help improve circulation by helping the blood move through your vessels easily. Increased blood flow thus helps with high blood pressure and healing processes in your body. Also, the movements used during a massage help lymph fluid run freely, which helps you get rid of the waste from your body. Add this to a healthy diet and exercises, and you can significantly improve your lifestyle.

Massages have more benefits than just relaxing your muscles and body. Helping with pain, reducing stress and boosting your immunity are also benefits which are important for your health. And when you combine all the positive effects, it is evident that it’s worth incorporating massage therapy into your regular self-care routine.
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