How To Avoid Gaining Weight During the Holiday Season

'Tis the season to be jolly. Without a doubt the festive season is one of the happiest times of year but it won't be a very happy new year if after all the wining and dining you discover that you have gained a whole load of weight. Weight that you have struggled to lose throughout the course of the year.


One thing you have got to bear in mind is that the holidays can cause a lot of weight gain. Factors can include:

• Usual workout routine compromised 

• Stress 

• Lack of activity

• Tendency to eat a lot, especially when with friends and family.

• Eating a lot of junk food e.g. cakes 

Calculate all of this and you will probably end up with disastrous results. This will definitely prove to be a drawback and a stumble to your fitness goals. When the new year comes you will have a New Year's Resolution- 'Get Fit Quick'.


You must watch what you eat. Be careful, otherwise you might discover that you've gained about 6 or more kg of fat during the holiday. You may find that hard to believe, but it is the truth. 


You will be shocked to discover it will take about a month to repair and reverse the damages to your body. This amount to nearly 2 months of time wasted. In these two months you could have been taking a single step closer to your goals, yet not 1 single step closer. This is the harsh reality of the situation.


Be Smart

I'm not saying that you shouldn't have fun. I even advise you have fun as I explain in my post entitled 3 Tips To Prevent Fat Gain. But be smart. Too much fun can lead you astray.

Remember "A moment on the lips, a lifetime on this hips". However great it may taste, the moment you have consumed it you would not get the same feeling as when you first tasted it. After that, you start to feel guilty and regretful- You have added weight and all that you have to show for it is "great taste".


My advice is to just be careful and watch what you eat. Being conscious of what you’re eating and how much you’re eating is going to help you more than you realise.


The result of your steadfastness will be of greater benefit to you and your goals than "just a little  bit won't more hurt".

How Alcohol Affects Your Fitness Goals

Whatever your goals are, whether it be fat or weight loss, muscle building, or just to get fit quick, excessive alcohol consumption can have a negative effect. Don't get me wrong, I am not saying alcohol is bad- alcohol is acceptable when taken responsibly.

It is actually a scientific fact that two drinks per day-men; and one drink a day-women; has been shown to be good for the heart. This is not to say that you should start drinking every day. This will however make a difference if you’re watching your calorie intake. Let’s review how alcohol will affect your fitness goals.

I still firmly believe that you must avoid alcohol in order to maximise results. In terms of Muscle Building, you will do yourself good by keeping alcohol consumption to a minimum. Most people that drink alcohol do not drink enough water. In case you didn't know, our muscles consist of about 75% water and if we do not keep this level up, the water begins to evaporate causing us to lose muscle mass.

Alcohol, unlike other carbohydrates, doesn't convert to glucose but instead it becomes a fatty acid and is stored as fat. Alcohol interrupts the process of chemical reactions in our cells which affects the process of fat burning. Alcohol diminishes vital vitamins required for muscle growth.

It is also a fact that alcohol increases estrogen levels. Estrogen promotes fat deposit. Alcohol also decreases Testosterone levels. Testosterone is the most important hormone with regards to fitness and exercise.  


To sum up, alcohol is good but only when consumed responsibly. I can't quite stress the importance of over-consuming alcohol. You must definitely not drink excessively if you want to get fit quick!!

Why Nutrition is a Key Factor in Exercise

"Why is nutrition important?" These are the same words used by many people who are trying to get fit quick. A lot of people think they know exactly what to do and what not to do when they take a trip to the gym. Not to say that there aren't some people out there that know what they are doing, but this is only a very small percentage.


A lot of people seem to think that all they need to do is go to the gym and lift some weights and they will build muscle, they are missing the point - nutrition is key.  Other people think that by cutting out foods (which they don't know are essential) they are helping themselves. They are wrong, it is exactly the opposite!!   


By cutting out certain foods, they are cutting out the nutrients that come with them. Carbohydrates and Fats. These are our energy suppliers and are essential in exercise. For those who aim to lose weight, fat is necessary. It gives us the energy for longer periods of exercising which those who aim to lose weight must do e.g. walking, jogging and cycling. 


For those who take part in extreme and intense exercise, you must have carbohydrates. Carbohydrates supply you with energy which you need for those quick bursts of energy. Without carbohydrates, our body would begin to use up some of our muscle for energy. That means you would lose muscle mass. And we wouldn't want that, would we? Bread, Rice and Pasta are all good foods high in carbohydrates.


Another key nutrient is Protein. Protein is the nutrient needed for Growth and Repair. After your muscles are worked, you will need protein to repair your body for you to carry on exercising. Without enough protein, you will be out of action for too long and your body will not improve quickly enough. Protein can be found in foods such as meat, fish, eggs and beans.


However, with all this in mind, we must not overeat. We must eat these foods in what is called a balanced diet. To have good health and get fit quick, we must eat a balanced diet. A balanced diet, basically is a balance of the basic food groups - Carbohydrates, Vitamins, Minerals, Protein and Fats.
So you must remember that nutrition is key!!!

How Sleep Affects our Fitness Goals

Did you know that we require 8 hours of sleep every night. And did you know that if you are American and don't get enough sleep, you are one of the 70% of Americans that struggle to get enough sleep. Many factors affect us and prevent us from getting enough sleep. Some of these causes are stress, time, work, children etc...

Many of us struggle to get a decent amount of sleep every night. Today I am telling you, whether or not you know it, that deprivation of sleep can and does affect fitness goals. Lack of sleep doesn't just affect your energy levels. Not only is your lack of sleep affecting your energy throughout the day it is also working against you when it comes to achieving your own fitness goals.

You might feel like there is something missing from your fitness program that is maybe preventing you from reaching your goals. This missing thing is "sleep". Sleep can be defined as the resting state in which the body is not active and the mind is unconscious. People generally tend to focus on training and nutrition. Most people don't prioritise sleep when trying to get fit quick.


The value of sleep more often than not goes unnoticed. We must get some rest. Statistics have shown that we spend 1/3 of our life sleeping. It is proven that lack of sleep can shorten life expectancy.

1. Energy Levels- Sleep deprivation means lack of energy. This can mean than you might not find interest in exercise.  This is a really negative factor which can undermine results.

2. Sleep patterns affect our hormones-Less sleep often results in an increase in a cortisol hormone levels. An increase in cortisol levels adds to an increase in food intake and abdominal fat storage. Sleep deprivation is also link with a decrease in a protein hormone called Leptin from fat cells. As Leptin decreases you feel hungry and an increased appetite.

Tips to help you sleep

1. Create a noise free sleeping environment.
2. Don't bring food to the bed.
3. Set a time to go to bed and be consistent with it.
4. Don't consume caffeine and other things which may affect your sleep.
5. Prioritise and order your duties.

Best Stretches For the Body

The following stretches will increase flexibility in many areas of your body. Perform them daily for best results. Stretching will also prevent injury. To understand more about the importance of stretching click here. This is a link to my post about the importance of  Stretching.

For some of these stretches, you may need an exercise ball or a chair.

1. Hamstring Stretch

Place one foot in front of the other. Bend on the back knee and rest the weight on it. Tip from the hips, keeping the back flat. Lower down until you feel a stretch in the back of the leg. Hold for 30 seconds. Repeat on the other side.

 2. Quadriceps Stretch

 Stand straight and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Hold for 30 seconds. Switch sides.

 3. Biceps Stretch

Take your arms out to the sides, slightly behind you, with the hands out . Rotate your hands down and back until they are pointing to the back wall to stretch the biceps.

4. Upper Back Stretch

 Hold your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 30 secs.

5. Shoulder and Triceps Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place both hands above your head and then slide both of your hands down the middle of your spine. You will feel the stretch in the shoulders and the triceps.

Why Stretching is Important

Stretching is vital. In any workout you do, you have to realise that stretching is necessary. Stretching builds up your flexibility and lowers the risk of you getting injured. To prevent injury you must stretch prior to your workout and after to cool down. Stretching allows the muscles to loosen up to mobilise them for demand of the exercise ahead. By stretching, you are ensuring the muscles move gently and not sharply with a lot of strain. Stretching is used by physiotherapist and doctors to help many people recover from of injury. 


Stretching before and after exercise allows the body to gently pull on all the muscles that will be used, or have been used, decreasing the chance of tearing and injury. Muscle tearing causes injury. Exercising straightaway without stretching first means putting yourself at risk of injury. 


Stretching before and after reduces stiffness during with exercise. When exercising, stiffness is not a good thing to experience. If a person gets too stiff the likelihood of them continuing the the workout is minuscule. This can  affect their overall fitness level. Stretching after a workout allows the muscles to expand and relax a tense part of the body. 

Stretching is very important to fitness. Stretching doesn't just lessen the chance of injury, it also helps recovery when injured. When a muscle has been torn or injured in any other way, stretching them allows the muscle to slowly restore the muscle's strength. 

Stretching is important because while doing this you deliver oxygen to your muscles and it helps prevent waste products like lactic acid to build up in your muscles. There is then a less chance of undergoing soreness the next day.

Tips on Motivating Yourself

By reading this blog you will gain knowledge on how to get or keep fit. However, several people aren't consistent with a particular regime. They fail to stick with it for long enough to see improvements. To attain a high level of fitness, you must be mentally and physically prepared. What most people lack but need is Motivation. When you have little motivation, you then begin to quit and conceive that the workout isn't profitable. This will really upset your goals. With little or no motivation you might sometimes decide to exercise but you may often say NO. That will never get you results.

Tip 1:

 Set a purpose. If you are training for a marathon for example, you will increase the likelihood of you working out so that your performance in that event is great.

Tip 2:

Have a training partner. If you have someone reliable to exercise with, you'll be much more likely to continue with a regime than you would on your own. By spurring each other on and pushing one another you can go to new lengths for example, you can do more 'Push Ups' than you normally can.

Tip 3:

Once you have found a good workout that you would like to stick to you must follow through with it. There is always going to be 2 sides of you. One will be the lazy side (more commonly) feeding you with excuses as to why you shouldn't exercise. Don't pay attention to this side. As you progress, you'll then begin to pay less attention to the lazy side.

Tip 4:

One way to keep motivated is to keep a photo diary. This will allow you to track your progress and actually allow you to see the changes for yourself. You should take a picture of your body every 4-5 weeks. DO NOT look at the diary too often and DO NOT take a picture too often as you will not notice a big difference which will de-motivate 
you and cause you to give in to your lazy side.

If you listen to these tips and follow them, you will stop missing workout sessions and find yourself much more motivated than before.

Why Form is Important in a Workout

What is form?

When you are working out, you are targeting specific muscle groups. E.g. Bicep Curls target the biceps. You may slightly work out a few other muscles but the target is the Bicep. Form is your way of doing your exercise. 

Form determines how well you're doing your exercise and the results. Form is important when trying to ensure that your targeted muscle gets the best workout. It is also essential in preventing injuries. Bad form is very common in men. However, you will often see women with bad form.

Causes of Bad Form

Many people have a strange way of thinking. They seem to believe that the heavier the weight, the better and the quicker the results. However, their strange conception leads them into a bad form. Control is key. A lower weight with good form is much better than high weight with poor form. 

Bad Form in Men AND Women!!!

Bad form in most common in men. Men tend to think that weight is the only thing that matters. They grab the heaviest weight and then they have no control over it. Their form is then compromised. They have to use bad form in order to lift the weight.They have to use more than the targeted muscle to lift it. Men also tend to rock back and forth when lifting a heavy load. That is BAD FORM. This rocking back and forth shows that you are lifting too heavy a weight. Never lift weight that you can't handle comfortably.

HOWEVER, women are no exception to bad form!!! Although bad form is less common in women it still happens. They too can have a problem with form. Whereas men try to show off their strength by using bad form, women do the opposite. Sometimes women use bad form because they are self conscious about their bodies. For example: A woman doing Bicep Curls. Instead of moving the arms all the way up until the hands are at shoulder level, they curl just enough so that their arms are at a 90 degree angle. That is half of the motion. They are cheating themselves and using bad form.

Essentials to keeping a good form

1. KEEP STABLE- Your body shouldn't be rocking at all. Try to move only the targeted muscle. If it’s a leg exercise, then your legs should be the ones moving. 

2. KEEP CONTROLLED- Control is key. You should be able to comfortably handle a weight, not attempting a heavy one which you can't have control over. Also you should perform your workout steadily- not too fast.

3. COMPLETE THE MOVEMENT- Never compromise your form. If you're lifting a weight then lift it fully. Don’t cheat yourself out of a full exercise.

How to Get a Six Pack

To get a Six Pack, you need to build your abdominal muscles and burn some serious fat. To get the results you want you need to show dedication. Once you've reached your goals, you're going to be left feeling satisfied. To lose fat and build up your body, you need to exercise daily and have a good diet. You need to lose that fat. Your abs won't show very well if there is still a layer. 
of fat covering them. This post will tell you ways to get a Six Pack.


Building Muscle


     Leg Raises

Lie on the floor with legs straight out and your hands at your sides. Lift your legs straight until they're almost at a 90 degree angle. DO NOT bend your knees. Lower your legs without letting your legs touch the floor. 

Reverse Crunches

Lie on the floor on your back. Place your arms behind your head with your feet up and your thighs perpendicular to the floor. Using your lower abs, bring your knees to your chest while simultaneously tucking your chin to your chest. Return slowly to the starting position and repeat.

Planks 

Get into a push-up position. With your weight on your forearms and toes, place your elbows on the floor under your shoulders. Make a straight line from your head to your heels, then hold this position for 20 seconds while breathing gently.

Crunches 

Lie on the floor with your arms lightly touching your temples. Bend your knees. Raise your upper torso towards your knees. The initial flexing of your abs as you lift your shoulders off the floor is very important. Remember to exhale as you lift yourself off the ground. As soon as you begin lifting off the floor exhale through your mouth. Next lower yourself down slowly until your shoulder blades touch the ground. Do not let your head touch the ground.

 Lose Fat


Cardio
Cardiovascular exercises are an essential step to getting those toned abs. It is impossible to target where fat loss takes place. You need to lose that layer of fat covering abs. You can have large ab muscles, however, if there is fat covering them you won't be able to see them. Cardio (short for cardiovascular exercise) is any exercise that boosts your heart rate for an extended amount of time. Examples include running, jogging, cycling, dancing and rowing.


Don't Skip Breakfast
 Lots of weight watchers skip breakfast due to lack of time. This may seem like a good thing because you're eating less but skipping breakfast can harm weight loss plans. Skipping breakfast often makes people have a bigger lunch. Huge lunches can cause laziness and inactivity. Breakfast cereals are a great breakfast option. The preparation time is short and nowadays most of them are healthy. Nutri-Grain bars are rich in fibre. Breakfast is commonly recognised as the most important meal of the day. Therefore, it should be the largest. Dinner should be the smallest.


Weightlifting
The more muscle you have, the more calories your body burns, even during rest. You need to lift weights to ensure that the amount of muscle mass lost whilst reducing calories is at a minimal. Doing only Cardio without any resistance training may compromise your goals.  You may lose muscle mass and this can include abdominal muscles.


Drink A lot of Water
On average a human needs to drink   2 litres of water a day. However this amount may vary depending your weight. For example a 160lb person would have to drink about 2.3 litres of water. To calculate the amount of water required you must have your weight in lbs. This will generate the minimum amount of water you need in ounces. Certain foods you eat (or drink) may contain a bit a water you need in your system.

3 Tips to Prevent Fat Gain

Without a shadow a doubt, we all get stressed. But did you know that stress can promote fat gain? Now that you know this it is vital to ensure that stress is minimal. By doing so you make sure that build up of spare tire that you hate doesn't happen.

Tip #1- Time Keeping

Manage your time better. We all have an endless list of things to do 
but do the more important ones first as they are most likely to stress you out. Do them first and organise your time better so that the ones that are not as important can be done later.

Tip #2- Exercise to Relieve Stress

If you didn't know you will now know!! Exercise is a great stress reliever however if you overdo it the effect can be negative. Give yourself the opportunity to structure your training and focus on it. This will mean you getting the perfect amount of rest and exercise to maximise results.

Tip #3- Rest and Relaxation

"All work and no play makes Jack a dull boy". And also doesn't produce results. Have a bit of fun and then relax. Do something you enjoy doing. This is key and brings good health.

Quick Recap 

• Stress promotes fat build up.
• Manage time better to reduce stress.
• Exercise but don't overdo it.
• Have fun

Stop Eating Fast Food!!!

Fast food companies are trying to make money out of your obesity. They are partly responsible for this obesity problem and therefore you shouldn't trust them. I have some good reasons why fast food should be avoided.


Reason 1
Obesity is a consequence of over intake of calories. Eating more calories than you burn over a period of time is one of the  factors of obesity. Convenience foods like burgers, chips and fried chicken are rich in calories so avoid them completely!


Reason 2
The the real cause of high cholesterol and heart diseases are Trans fats. They are deadly. Simple as!!


Reason 3
Another problem that needs to be tackled is the large intake of Processed Sugars.
High amounts of this are found in fizzy drinks, ready-made cakes and biscuits. They have a scarce amount of nutrients.


Reason 4
White bread and cakes are often rich in Processed Carbohydrates (another cause of obesity). They lack nutritional value.


Reason 5
Sweeteners and other flavour enhancers have been linked to some cancers. They are often found in drinks and sauces like ketchup and mustard. The Artificial Additives in them are damaging to your health.




Quick Recap
Fast food chains are profiting at your expense. They put your health at risk. Avoid them completely. Refuse to be part of this marketing scam. They will prevent your fitness goals from happening. Alternatively eat sensibly. Have a diet with fresh lean meat, dairy, whole grain, 5 fresh fruit and vegetables a day and also eat fresh fish.

Don't take shortcuts when eating meals, but cook them from scratch.

The Secret to Muscle Building

Today, I will tell you about resistance training and its importance. Resistance training is essential in any routine. Whether you are male or female. Whether you want to lose weight or gain weight. So I will be telling you which exercises are the most effective. Some are far more effective than others.


Bicep Curls are a good exercise, however, people tend to over emphasize it. Single-joint exercises like the Bicep Curls are better performed at the end of your routine. It is better used as a supplementary exercise and shouldn't the focal point of your routine.

Place more emphasis on multi-joint exercises like the Full Squat which targets the whole body. Always perform multi-joint exercises FIRST before anything else. They are by far the most beneficial and are what your routine should entail.  Squats are not just a leg workout. It is a full body workout.

1. Stand with your feet shoulder width apart.

2. Then place the barbell just above the shoulders.

3. Bend your knees and then lower yourself into a squat.

4. Contract the glutes and legs while doing this.

5. Slowly stand back up and repeat for 3 sets of about 20 reps.

Quick Recap
1. Resistance training is necessary.
2. Focus on multi-joint exercises.

Tips on Burning Fat

Do you want a nicely toned physique? If the answer is yes then listen up because this is the place for you!
This post entails Why Cardio is a Must In Burning Fat, Intro to Interval training and How to Transform your body.
I'm going to share some great fat burning tips that will make a massive difference to your body. After reading this post, your life will never be the same again. Your body will be completely transformed.


Cardio
Cardio (short for cardiovascular exercise) is any exercise that boosts your heart rate for an extended amount of time. In case you didn't know, Cardiovascular exercises burn a large amount of calories. It is essential for weight watchers. Without it, the likelihood of you burning a lot of fat is minimal.


This post will show you how to burn more calories in less time. Does this sound too good to be true? Well it is not. The average routine is slow, steady and quite long. Unless you have great focus, this will almost certainly get boring. And it is not very effective as your heart rate may only stay at a moderate level.


Interval training:
Break your routine into 'intervals' of different speeds. Push your self hard. Be strict on yourself. Don't let yourself give up. 
After a fast interval, slow down to give yourself a chance for recovery (Interval Training). Interval training is one of the most effective out there.

Jog at a comfortable, steady pace for 1 minute. Then sprint fast for 15 seconds. Then alternate 10 times or so. After, finish off with a 5 minute cool down at a moderate pace.

This is best done with a treadmill but can be done without one. 


Combining this resistance training will prove to be very effective. If jogging doesn't do it for you, try cycling or get in the pool and swim.


Quick Recap

1. Start Doing Cardio
2. Do Interval Training
3. Be sure to make it fun