fitness Archives - Page 4 of 5 - Oh My Heartsie Girl

May 19, 2018September 11, 2020

5 Important Qualities of a Good Weight Loss Plan

An excellent weight loss plan will strike a good balance between an active lifestyle and a healthy diet. This may sound simple theoretically. However, many people fail to adhere to it in their weight loss journey. When you commit yourself to losing weight, you must ensure that you choose the right program. Here are five characteristics that every healthy weight loss program must have.

Created by professionals

A good program should encourage you to consult your healthcare provider or physician before starting. This is especially important for individuals who suffer from chronic illnesses. The program should also be offered by professionals such as an exercise specialist, registered dietitian, or qualified expert in behavior change. This is a guarantee that the exercise adheres to all set rules and regulations and is safe. You do not want a program that misrepresents sales individuals as counselors.

Proper nutrition

Healthy eating has no shortcuts. Therefore, you should go for weight loss programs that urge you to eat healthy meals instead of advocating for single food items. Most people believe that they are okay if they consume foods that increase protein or fiber intake only. However, healthy weight loss involves a well-balanced diet from all food groups. Avoid programs that encourage food deprivation or starving as they will crush your body system in the end.

A program that suits your lifestyle

Losing weight healthily will not affect your lifestyle in a significant way. For you to pick a healthy weight loss program, you should assess your current lifestyle first. A good program will allow you to live the way you want without compromising your life or health. If you are a busy individual who is always on the go, then you need a program that will not require 24/7 of your time. Check out DadQuarters.com for reviews of the best weight loss programs.

Workout program

A great weight loss program will include a regular exercise regimen. Being active is a necessary requirement if you want to lose weight in a healthy manner. It is important that you engage in a gradual exercise program and increase its intensity over time. This is especially important if you were not an active person initially. A workout program is an excellent way of enhancing your self-esteem and mood in the long run.

Personalized and long-term

In your weight loss journey, you need to shed off extra kilos and keep them off for good. This is why a good weight loss program will help you evaluate whether you are ready to make long-term changes that are necessary to maintain permanent weight loss. Great programs will enable you to choose activities and foods that suit your lifestyle. It should be one that you can comfortably live with for the rest of your life.

Choosing a good diet program is crucial for individuals who want permanent solutions for their weight loss. Physical activity and a moderate balanced diet may take time to give desired results; however, it will keep you healthier and trimmer in the long run. You should always keep in mind that a good weight loss program will do more than just help you lose weight. It should be the foundation for starting a healthy lifestyle that will keep you fit, healthy and feeling great for many years.

May 10, 2018October 15, 2020

Fitness Tips: Every Program Needs Strength Training

Fitness is crucial in a human life. Because most people now understand its importance, fitness programs are becoming more useful. One expert who sells steroids like dianabol explained that following your fitness program is the way to go.

For those with no idea of what one should look like, it is advisable that they ask a fitness consultant because fitness programs differ depending on the goal. Some are good at increasing muscles and strength while others focus on weight loss. However, experts have now revealed that strength training is needed in every program to make the body stable and able to endure what is to come. Here are more details regarding fitness and strength training. What Is Strength Training?

The main focus of strength workouts is to bring the body into a position where it can endure and persevere. This happens when the muscular contraction occurs across the whole body part. In today’s fitness world, there are numerous exercises that one can incorporate into her or his program for the strength of the body. It all depends on what people prefer or what they want to achieve.

What Is the Importance of Strength Training?

The first importance of strength training in any program is the preservation of muscle mass. Whether you are losing weight, toning or building muscles, retaining a maximum amount of muscle is very crucial. Another good thing about incorporating this is improving the protein synthesis, which is all a bodybuilder, athlete or any other serious fitness fan wants. This enhances your muscle growth, and the end results are better. That said, some of the best strength training includes the following exercises.

Wide Grip Overhand Pull-Up

This is considered to be an advanced level of strength training. However, anyone can start it gradually and get the same results when done well. Most experts will recommend over five sets of the exercise and that each set has only 3 reps. When the right procedure is followed and consistency maintained, you can rest assured of getting the best results especially on the arms, shoulders and the stomach area.

Flat Barbell Bench Press

If you have been at the gym before, you have probably seen most people run to do the barbell bench press. They are the popular strength training exercises most people know. They allow people to use different weights depending on what is appropriate for them. As a beginner, you can start with a low weight and gradually add more after every week until you reach the maximum or as recommended by your fitness trainer.

Dumbbell Squats

Instead of doing the ordinary squats, which rely on the body, you can add some dumbbells for more resistance. Ensure that the legs are slightly apart and the spine is vertical to increase efficiency. Since squats are tough, experts do recommend sets with about 10 to 15 reps before you pause and proceed to another set.

Conclusion

As seen from these highlights, one cannot engage in a fitness program without strength training. What matters more is how well you perform the exercises and how they get incorporated into the strength training.
Related:
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April 25, 2018

Female-Focused Muscle Building Tips and Techniques

As a woman, you can definitely be as fit as any guy. However, if you are interested in building up your muscles, it does take a different approach to what your brother, boyfriend or hubby might do in the gym. To increase your muscle mass, it is important to understand the fundamental differences between men and women and then look at some female-focused tips and techniques.

Men and Women are Definitely Different

Biologically, men and women have a number of key differences that impact how they become more fit. For example, men have higher levels of testosterone, a hormone that helps the body to become more muscular. Women have higher amounts of estrogen, which helps with the growth of fat cells. This fact alone is why it’s inherently more challenging for a woman to add muscle than it is for a man. But that’s not all. Women also usually have a higher body mass index (BMI) than guys, which means they usually have a bit more fat on their bodies. These differences should not discourage you from building up your muscles; on the contrary, they should reassure you that while you can definitely get more fit, you should not be discouraged if your muscle-based results are not as quick as that of the dudes in the gym.

Start Out Slowly

While you might be gung-ho to hit the gym and start doing as many reps as you can, health coaches will warn you to be careful. If you are new to weightlifting, start out with two sessions each week; if you have been at it for some time, you can do as many as four. As you gain strength and your body adjusts to the workouts you can certainly up your weight lifting times, but go easy at first. In addition, focus on specific muscle groups each time, choosing one to four muscles per workout. For instance, work on your chest, back and legs on Monday and your stomach, biceps, and triceps on Thursday.

Take Your Vitamins

In order to do your best in the gym, your body must be getting enough fuel. To ensure that you have the vitamins, minerals, and phytonutrients to support a healthy body, you may want to take a daily supplement. This is also a good way to make sure you have enough nutrients on those days when time is tight and you are eating on the go. For example, Amway sells the Nutrilite line of supplements, including a number of products that are made for women. The Women’s Pack contains plenty of calcium for strong bones and omega-3s to keep your heart and brain as healthy as possible. The Nutrilite Double X supplement is another great choice for women who are trying to build up their muscles; two servings a day of the supplement will provide you with 12 essential vitamins, 10 essential minerals, and 22 plant concentrates.

Don’t Skimp on the Protein

To develop your muscle mass and help those workouts be as effective as possible, it is important to eat plenty of protein. Try to shoot for about 1.7 daily grams of protein per kilogram of body weight; in other words, if you are 140 pounds, you should strive to eat 115 grams of protein a day. The protein should come from complete sources like lean meat and fish, or vegetarian sources like peas or hemp.

Remember, You Can Do This

By understanding the differences between your body and that of a guy, you will be well on your way to building muscles in a healthy and effective way. By using a slow and steady approach, taking supplements to nourish the body and focusing on your protein, you will be sure to notice a positive difference in your physique.
[…]
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February 12, 2018

Improving Overall Health When Keeping Squats in Your Regime

Never Drop Your Squats

Squats are one exercise that can improve your overall health, in fact, no other exercise can provide the physical and health benefits of squats. They not only strengthen your legs, but they also help you lose weight, run faster and maintain mobility. Squats help you build muscle and increase muscle mass, especially when they are combined with other working out other areas of the body. When it is done properly, the squat activates an estimated 200 muscles in the body. It strengthens the largest muscles in the body and strengthens stabilizer muscles that help keep you mobile into old age as well as keep your balance. So grab your squat board and start your journey to overall fitness.

Building Muscles Throughout Your Body

If you haven’t done squats before, you can easily learn how to do them. It may take some practice to do them properly, but once you’ve learned the technique the benefits can be truly amazing for the legs and many areas of the body. Even though you are mainly working on your leg muscles, squats will also improve the strength of your lower and upper body, along with stimulating muscle growth throughout your whole body. The exercise fosters the release of hormones that are essential for the growth of muscle tissue.

Burning Fat and Losing Weight

As you tone and build more muscles, your body may be burning more calories which means burning fat and losing weight. This is a healthy and effective way to lose weight. You may burn up to 50 calories per day per pound of muscle. If you do squats to develop 10 pounds of muscle, you may burn 500 calories per day.

Keeping Knees Supple and Strong

Stretching and bending your knees strengthens your knee muscles and promotes blood and oxygen flow to the joints, keeping them strong and supple.

Getting Rid of Cellulite and Improving Circulation

Doing squats will help get the blood flowing throughout your whole body. Good circulation improves your overall health by increasing the oxygen and nutrients to all the muscles and vital organs. If the squats are done regularly cellulite can also be removed.

Digestion

The muscular action of the squat will improve the flow of fluids in your body which will stimulate the movement of wastes through your bowels ensuring regular bowel movements.

Non-impact

Squats being a low impact exercise are ideal for people with back, ankle or knee problems. Unlike using exercise equipment which focuses on specific muscles, when you do a squat every single muscle in your leg is being used. Just the simple act of keeping yourself upright and balanced gives your entire leg a good workout.

Improve Posture

One of the great benefits of squats is improving your posture. Along with this, your balance will improve. The balance that you will need to do your squats will help you to stand straight, sit erect, and walk tall. Your back muscles, in general, will be strengthened to avoid back pains that can be caused by sitting down for long periods.

Nothing compares to squats and they can be done almost anywhere. If there is one exercise you should be doing to improve your overall health it is squats. It builds your muscle mass to help you look toned and maintain a healthy weight.