Monthly Archives: September 2017

Work With Your Genetics For Maximum Fitness Results

Have you noticed that great bodies come in many shapes and forms? Genetics play a huge role in your body’s capability to achieve a certain look. A John Goodman type will probably never attain a Brad Pitt type physique, but he can still look good if he does things right. The key is to know your genetics and work with them, not against them. Creating realistic goals is important, otherwise frustration will occur and people tend to give up when they’re frustrated.Knowing your body type and genetics can be very advantageous. By gaining this knowledge, you can create more effective workouts by laying down a foundation upon which you can tweak to achieve the best possible results. For example, if you’re already lean and/or have a fast metabolism, you can get away with less cardio workouts and should put more focus on weight training. If you are trying to lose weight and/or tend to put weight on easily, you should focus largely on cardio and a stricter diet, while implementing weights to maintain muscle mass.Working Out For Your Body TypeThere are three main body types: ectomorphs, mesomorphs, and endomorphs. Most people are a mixture of two body types. Think of it as a spectrum, going from ecto to meso to endo. Everyone falls somewhere along the spectrum but not necessarily spot on one specific type. The way in which you train will depend on what your genetics are. You will want to figure out where on the spectrum you fit in; that way you can work out in a way that will work with your genetics.

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Also known as “hard gainers,” ectos tend to be on the thinner side and have a hard time putting on muscle. However, they can also get away with eating more without gaining fat. People tend to envy ectos because they are the guys who eat junk without adding to their love handles. If you’re an ectomorph, you may consider yourself unfortunate because it makes putting on muscle difficult, but in Hollywood, ectomorphs create a great look on camera! Not to mention the camera adds about 10 pounds to your frame so you will look like a stud statue on screen!Ectomorphs need to hit the weights hard and make sure they’re eating enough calories to support muscle growth. Heavy compound exercises in the 6-12 rep range should be the primary focus. When it comes to cardio, ectomorphs will have to be careful not to overdo it. Excess cardio will end up burning valuable calories needed to add muscle. If you’re a really active ecto, you will need to make sure to compensate by eating more to replace those calories being burned. Walking is great for ectomorphs because it’s muscle-sparing. Shy away from excessive high intensity cardio as it will chew up your hard-earned muscle.Mesomorphs
The inbetweeners. Mesomorphs will have the easiest time in achieving a lean athletic look because that’s how they’re naturally built. They can put on muscle fairly easily while also staying lean, but should be doing regular bouts of cardio. They tend to naturally have a V-shaped torso which lays a nice foundation for a Hollywood look.Mesomorphs put on fat easier than ectomorphs and so high-intensity cardio shouldn’t be an issue. Mesos can perform pretty much any kind of cardio they desire as long as they monitor what changes occur in their bodies while doing so.
Mesos should focus on improving their shape and bring out definition. Good size muscles will come fairly quickly, so cardio should be a large portion of the workout, as shedding fat will show the muscles off.As a side note, mesomorphs also need to be careful not to overdo it in the weight room, because they can get too bulky if they’re not careful.Endomorphs
Males will have a round body shape, while females will be very curvy. Endomorphs have a thick bone structure and store fat easily. A lot of men you see that you’d think are endomorphs are really just overweight mesomorphs. Females can definitely work these genetics to their advantage. Guys can too, but they’re going to have to watch their diet closely and hit the aerobics like there’s no tomorrow; neither of which are enjoyable for men, but it’s what needs to be done.Aiming for leanness is the main goal for endos. Avoid the pear-shaped body by implementing more cardio and watching what you eat. I definitely recommend a lower carb diet for endomorphs. Replace rice, bread, pasta, and potatoes with leafy green vegetables.Make sure of it, because diet will be the most important player here.A great look can be achieved for both men and women with endomorphic genetics, but it takes quite a bit of discipline. Avoid the all-you-can-eat sushi bars, and opt for a grilled chicken salad instead.

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Workouts should be primarily cardio-based with resistance training to maintain muscle mass. However, muscle as well as fat, comes very easily for endomorphs, so having enough muscle should not be an issue. That’s why you will turn your attention toward cardio and accentuating your shape.Don’t Use Your Genetics As An Excuse!Don’t start grabbing for the Cheetos just because you claim to be an ectomorph. Be honest with yourself and regardless of your body type, your diet should still consist of healthy foods that will be beneficial to your body. Yes, ectos are encouraged to eat more, but that does not mean hitting up the McDonald’s drive-through. Instead of eating one chicken breast, have two. These kind of nutritional habits are the ones that should be practiced.Whatever your genetics may be, don’t get discouraged. Everyone has their challenge; whether it be putting on muscle or dropping fat, there will always be obstacles you’ll have to overcome. If achieving a Hollywood Body was easy, everyone would have one. No matter your genetics, you’re still going to have to put forth a great amount of time, effort, and discipline, as cliche as it may sound. But by knowing your body type, you can create a better route for yourself to achieve your goals.

Aerobic Exercises for the Brain

Over the past 30 years some of us have spent hours and hours doing aerobic exercises to maintain our body fitness and keep us looking good. We have attended dance studios, step classes, hi and lo impact classes, some of us have even attempted martial arts and water aerobics! In a nutshell, we have put a great deal of time and effort to keep time and nature at bay.We’ve accepted it’s important to maintain the outward appearance and keep our bodies trim. But what about your mind and brain?The question is; have you spent the same amount of time on mental aerobics? Have you put in the same amount of effort to keep your mind and brain fit?Our minds and brains need help too. Just like our bodies, without the right type of exercise they deteriorate, become lethargic, unhealthy and resemble the behaviour of a couch potato.

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But all is not lost.Dr. Sara Lazar, a research scientist at the Massachusetts General Hospital in Boston, has discovered a way in which we can keep our brains healthy. Something you can do everyday to stop the ageing process of your brain. In her research she used MRI (Magnetic Resonance Imaging) to compare the brain structure of 30 people who lived in and around Boston in the US. She examined 15 people who meditated regularly and 15 people who had never meditated.She found that meditation:”increases the thickness of the cortex in areas involved in
attention and sensory processing, such as the prefrontal cortex
and the right anterior insula”.Now what does that mean to you and me?The pre-frontal cortex is the part of the brain that is associated with decision making, planning and memory and naturally thins as we get older, thus reducing our ability to think clearly and make rational decisions.This research shows that you don’t have to be a professional meditator and practice meditation all day to stem the aging process. Anybody can do it.When you meditate you are doing a type of aerobics that benefits the brain. Through daily meditation you are slowing the ageing process. You are having an effect on the deterioration of the brain tissue.The good news is that you don’t have to have been meditating for 30 years to gain this benefit. As Dr. Sara Lazar stated in an interview with CNN,”what we saw is — the thickness was correlated with the
amount of practice they had. So even people with a just few
years of practice had bigger cortex”.

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In other words; it’s never too late to start.The secret is to find a meditation practice that suits you. One you enjoy doing. If you have tried meditation before and didn’t feel comfortable with that practice don’t give up try something else. It’s the same as physical aerobic exercises; success comes from choosing the method you feel most comfortable with. The more you enjoy it the more time you will put in and the better the results.The next step is yours. If you want to stem the ageing process of the brain, give yourself time each day to meditate.Good LuckGraham and Julie

Tips For Selecting A Good Fitness Treadmill

As anyone who has worked out in a gym can attest, fitness treadmills are common sites in a workout environment. They are also available in many different makes and models for home use. There are some good tips to keep in mind when using a treadmill in your fitness routine. Additionally the average consumer will want to keep a few thoughts in mind when purchasing a fitness treadmill that can cost up to thousands of dollars.Fitness treadmills have been used in gyms, fitness facilities, and sold for home use for decades. Their style and design vary slightly but their overall concept and setup is for the most part the same. Most units have a control panel that allows the user to enter in specific information such as age and weight. Additionally, users will note up and down buttons to adjust for speed and incline of the treadmill. Most fitness treadmills offer a feature whereby the users heart rate can be picked up through the use of electronic pads. Finally, fitness treadmills offer a safety stop feature whereby the user attaches a cord to his or her clothing. Should the user stray to far from the control panel or even fall off, the cord is pulled and the emergency stop is engaged.

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Like many consumable items, treadmills come in many different brands, and sizes. Prices and quality can vary greatly, so asking yourself a few basic questions is appropriate before making this substantially large purchase. First, ask yourself what you intend to use the treadmill for. Will it be for walking, running, or jogging? Will it be light or heavy use? Heavy constant use will wear down a cheap fitness treadmill very quickly. Secondly, consider how often you have already been using a treadmill and/or walking, running, or jogging. If you have not been engaging in these activities at all but intend to start, you may want to be cautious with how much money you throw down on your first treadmill. Everyone has great intentions when it comes to working out, but in the fitness industry we know that most fitness treadmills purchased for home use ultimately become gloried clothes hangers as the best intentions of their users far too often fall by the wayside. Finally, look into the warranty carefully. The more money you spend on a treadmill and the more you intend to use it, the better you want your warranty to be. Like anything with moving parts, various mechanical elements of the treadmill will break down over time. Having a good warranty and service program set up to fix any broken down parts will save you money, as well as the time and effort of going out and purchasing a new treadmill.

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Fitness treadmills offer a great means of cardiovascular exercise. By understanding how to purchase a quality unit, and understanding the various programs and safety features on your treadmill, you can enjoy years of great aerobic exercise within the comfort of your own home.

Aerobics Workouts For Awesome Health

Aerobics workouts are fun ways for you to keep fit, control your weight and maintain a strong and healthy body. Even if the recent aerobics craze has swept the entire world with its very own feel, the recent times features abundant information and tools about aerobics that has never existed before.Aerobics routines when done in greater intensities can help reduce fat and at the same time tone muscle tissues. Aerobics can be performed at home or in the gym and is perhaps one of the most enjoyable methods of doing workout and losing weight.Aerobics Workouts for the HeartCardiac exercise routines are usually made up of aerobic exercises such as swimming, walking and jogging. Aerobic programs will help you burn much of the unwanted fats in your body. Cardiac aerobics exercises are especially geared towards making the heart work at a rapid fast giving it extra work to the heart muscles itself and the lungs.

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Some of the most common cardio workouts include cycling, running, sit ups, rowing, swimming, jogging, walking and several sports activities such as soccer, badminton etc.Cardio aerobics workouts optimize oxygen consumption and improve the cardio respiratory function. Among its most common benefits include:• Promoting better sleep and rest periods• Helps minimize stress levels• Can be a temporary relief from anxiety and pain• Improves a person sense of well being and self esteem• Can help you shed off fatty tissues• Enhances an individual’s daily energy level• Bone mass improvement• Strengthens the muscles of your lungs and heartAerobics Workouts TipsBefore even starting your very own aerobic workout at home, try to ascertain your age and fitness level. People have varied reasons for signing up to these weight loss programs. There are individuals who simply want to lose weight and others, maintain their good shape.Understand the benefits that you will be getting out of these aerobics workouts. Aerobics is a form of cardio exercise routine that enhances the overall health and fitness level of an individual. It strengthens the lungs, heart, circulatory and immune systems of the human body. It is also something that can help relax your muscles thus lifting up your mood and providing you with a sound mental health.Make sure you plan your aerobics workouts. Begin with a ten to fifteen minute routine at least thrice weekly and then gradually increase it to maybe thirty minutes for five times every week. If you want to achieve the optimal benefits for your workout routines, and then make sure you integrate strength training with your aerobics exercises at home.

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Don’t forget to begin your aerobic routine with a five minute warm up session. This can be followed by strength training session. Do lighter aerobics consistently for about fifteen to twenty minutes. After all, you don’t shed off those fats overnight. You definitely need more effort, time and personal discipline.When the body gets accustomed to your light aerobics workouts, you may gradually increase its duration and intensity. Interchange aerobics and strength training everyday and don’t forget to take a day off from all the sweating!

Fitness For Girls – Fitness Knows No Genders

Many studies have been conducted related to fitness for girls and the results show that most of the girls have shunned sports and have neglected fitness and are not concerned about being fit at all.This causes anxiety in parents who are concerned for their daughter’s health. When a girl steps into adolescence, her parents search for ways, to keep their daughter interested in being fit like their son.The solution is to teach kids, right from childhood that it is a style of life to choose fitness and being fit is nothing short of a lifetime endeavor.Boys do not pose a problem when it is fitness is concerned as they are sports oriented and are ever conscious about being fit. The girls are the ones who are inactive when fitness is under consideration, during adolescence and are blissfully ignorant about the benefits of being fit.

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Judy Notay, a fitness education consultant, mentioned that girls show an alarming decrease in their enthusiasm and interests towards sports when they become 12 or 13 years old. The girls? team performances take a steep dip downwards.To maintain the focus of the girls in fitness conscience, parents must select a school which provides appropriate fitness programs that mirrors their interests.Role modeling is the logic here.A Physical Training professor, Rick Bell, in the Victoria University said that the fall in interests of girls in fitness is because of the occasions that occur in school.He says that the school curriculum and the interests of the girls do not match and the activities and competitions offered are not liked by girls as they have a different view over the significance of sports.The activities that attract girls are things like dancing, says professor Bell.Nowadays, many schools offer these kinds of activities of dance programs and the like. A few examples of these are social dance, jazz and modern.Some other activities that attract the girls are outdoor educational programs and aerobics and are very effective when capturing the attention of kids and also make girls very active, is to be done.

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Notay said that the type of fitness program the parents should look for are ones that offers activities, exclusively for girls and they should be according to the girls’ skill levels.Also, the leader of the program must very well understand the requirements of the girls. It is vital when the program is not within school.Being a parent, this will not be much of an effort for you. It will indeed take a good amount of effort, but it is indeed worth it.Just by being conscious of the health of your daughter, you are guiding her and giving her an opportunity to live a life, free from illness, cope with stress and also improve her self confidence which she will get by socializing with fellow members of the program.