Fit and Cool

Why Step Out Of Your Comfort Zone?

As I pushed against the pedals of my bike during a recent bike (spin) class at the gym, I observed my own discomfort rise as the intensity of the class increased. Confronted with both physical and emotional agony, I became consciously alert that I had 2 main alternatives in response to my agony.

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Put under stress, my physical body responded by ‘heating up’ – my breathing started to be shallower and quicker, my thighs began to ache, and beads of sweat erupted over my entire body, slowing dripping off my face in steady drops onto the floor below. As I reached for a towel to wipe my face and momentarily retrieve, I realized that I was now experiencing emotional agony as well.

As my actual displeasure intensified, so did my emotional agony. I experienced feelings of uncertainty as to regardless of whether I could continue with the level of intensity, and feelings of willing to disconnect and/or quit from the actual discomfort I was going through.

In reaction to being pushed outside of my convenience zone, my 2 choices or reactions to this situation became instantly apparent.

One choice was to ‘back off’ or slow down, and thereby reduce and/or minimize my discomfort. If I took this choice, I knew I could experience returning to some place of physical comfort and ease, where my entire body ‘cooled’ down and relaxed, and also to a place exactly where my emotions would return to a calmer state.

The other choice I faced was to notice and accept my discomfort, but to decide that I would continue regardless. In this decision I understood I could continue to encounter discomfort (for a temporary period), and perhaps even face the possibility that the intensity of discomfort would increase.

To determine my selection, I asked the question: “What is my intent in taking this class? What are the results I’m looking to accomplish?”

Relative to my short and long-term goals for the class, (which in this instance was to improve my fitness), making the choice to ‘push’ through my discomfort and persist with that temporarily, was a lot more likely to produce the result I was after.

I decided the ‘uncomfortable’ selection was more in alignment with my intention, so I chose this in preference to remaining ‘comfortable’ throughout the class.

In my opinion, there was no ‘right’ or ‘wrong’ answer faced using the above choices. Rather, merely an awareness of regardless of whether the choice made was in alignment with the end result I wished to encounter.

So why would you want to step out of the personal comfort and ease zone?

When you’re next exercising – be it walking the dog, exercising at home or at the gym – why not ask yourself this question to supply you with the answer.

‘What is my intention by participating in this particular physical exercise?’

If your own intention is purely for pleasure or recreation, then you might be quite willing to create the encounter where your physical exercise is comfortable and painless.

If however you’re looking to create change at a actual or fitness level, think about the possibility that experiencing some discomfort might be necessary in order for you to accomplish these outcomes.

Choosing a state of ‘discomfort’ or ‘comfort’ is not a judgment physical exercise, simply a selection you make relative to creating an outcome a lot more in alignment with your desired outcome.

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Upper Back Exercises For A Strong Back

The back supports the weight of the upper body and has to be strong in order to carry out its work unhindered. Individuals concentrate on building up their lower back, but upper back muscles too require toning up. A well toned back looks superb and aids in maintaining correct posture. Upper back workouts are a good way of strengthening the top back. Some efficient upper back exercises are mentioned below.

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Upper Back Exercises:

Women would rather have a well-toned upper body, whereas men prefer a muscular back. Dumbbell pullovers and dumbbell rows are efficient upper back workouts.

Dumbbell Pullover :

You will need a narrow workout bench. Lie using the workbench supporting the upper back and neck, and your head leaning more than one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Gradually lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually increase the count to fifteen.

Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, gradually lower the dumbbell over your head in an arc; hold, and then gently pull back again the dumbbell to primary position. Initially do five repetitions and steadily raise the count to fifteen.

Dumbbell Row :

Location the dumbbell about the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm gradually upwards until your upper arm is in level with your upper body; hold, and take back your arm towards the original position. Initially do five reps and gradually raise the count to 15. Now, repeat the physical exercise with the left arm.

These upper back workouts are a great way to build a powerful upper back that add to the ‘V’ shape of the entire body.

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Ways To Eat Properly To Gain Muscle

If you honestly want to gain weight, you will need to eat more food that you eat now. If you overeat though, you could end up gaining fat. I am talking about eating healthy and portioning the right amounts of food so you can have 6 meals per day. I know that this probably sounds like way too much food to eat and you might even think that there is no way you have the time to eat that much. It is possible, you just need to plan your meals out good.

If you have a fast burning metabolism, then you need to get into a high calorie diet with lots of protein. Having the right amount of food in your diet will help you build some lean looking muscle. The number one mistake you can make is overlooking the simple fact that you need to eat more than usual to gain muscle.

First order of business, get a food scale so you can weigh your food. You need to start calculating and measuring your daily intake of food. How do you know how much is too little or too much if you don’t measure?

Guessing how much you are eating can be dangerous. You will not always get it right every time. Measuring your meals can only get easier as times goes by.

The usual meals of 3 a day is not going to work anymore. If you want your body to grow, then you need a steady flow of nutrients and energy. This will not be achieved by eating 3 meals a day. So you are going to have to increase your food intake to about 6 meals a day, which will work out to a meal about every 3 hours. If you are wanting to get off that couch, lose fat, and gain muscle, then you need to get goals and start getting a plan worked out. One of the best ways to get a plan going is to get into a muscle gaining program. One that I suggest checking out is No Nonsense Muscle Building by Vince Delmonte. Take a minute and just read the No Nonsense Muscle Building Review if you really want to gain muscle.

What Is The Athlean-X Fitness System?

Athlean-X is yet one more program that’s out on the market to help you lose weight, gain muscle, and burn fat.  But right along with all the others begs the question, “Will it really work?”  We know you want to know the answer, so we asked a few people who have actually used the system what they thought about it. The Athlean-X was designed by Jeff Cavaliere, a well renowned trainer to professional athletes and celebrities. It has similarities with the P90X system that has become hugely popular for its results.  Let’s dive in and see what we are looking at here.

Celebrities and pro athletes have been paying Jeff Cavaliere thousands of dollars to look good; you, however, can pay much less for the same results!  While you can’t benefit from one-on-one training that these clients are getting, you’ll gain access to the same suggestions, ideas and recommendations.  What you can do is discipline yourself the way Jeff would his wealthy clients.  You can immediately start the 90-day program that comes with Athlean-X, which includes an eating plan and workout strategies.  The program also includes a schedule of the daily workout routines you need to do and instructions on how to do them.

To know what you’re getting for your money, here’s a brief comparison with the P90X program.  P90X runs you 90 days, 60-90 minutes of workouts per day, 7 days a week, using DVDs, and costs roughly $139.  Athlean-X runs you 90 days, 20-30 minutes of workouts per day, 3-5 days per week, using your ebook, and costs about $67.  The difference is very obvious.  The Athlean-X program is significantly cheaper and requires less workout time per day, less exercise days per week, and less equipment.  You don’t even need to sign up for gym membership to follow the program.  Jeff Cavaliere’s program was designed for everyone to use. This means it’s great for everyone who is determined to succeed.

Training under Jeff Cavaliere can cost you an arm and a leg, but with the Athlean-X you have the rare opportunity to work out in similar fashion but for less money with each and every exercise routine outlined for you.  Taking it one step at a time, the important thing is your own commitment and accountability to you.  Be disciplined, and this program can absolutely work for you. If you are looking to feel and look like you never have before, give this program a try and see how incredible you will feel and look!

Walk 10,000 Steps To Increase Wellness And Fitness

It’s a fact, America is becoming obese at an alarming rate and also the rest of the world is following close behind. We are consuming more and more of the wrong stuff  and exercising much less or obtaining no physical exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a brisk 30-minute walk each day can begin to turn that around.]

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You name it, we have it, and it is getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and a lot more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity every day and many of us are falling far short of even that.

Studies show the average individual takes about 3000 to 5000 steps a day, and some even much much less. Let’s face it, we just do not get the physical exercise our ancestors did a hundred or so years ago and we tend to eat a lot more refined foods. For some of us, most of steps we take are from the easy chair in front of the TV to the fridge so we can fill up on treats. For others, like me, we sit at a computer all day as part of our jobs.

Many fitness experts recommend we stroll 10,000 steps each day to maintain our weight and all round good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. You will need to purchase and use a pedometer to count how many steps you take every day. Follow the instructions that usually come with the pedometer. Perform this for a week or two and you will get a great average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the proper ballpark.

As a common rule, a person will burn off about 100 calories jogging a mile, depending on age, size, and fitness level. The heavier you are, the a lot more calories you will burn.

Become creative on ways to improve your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Stroll to the store rather than driving, or park at the far end of the parking lot. Make use of the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood twice each day everyday (aerobic walking). Just do whatever works best for you, but do it! You’ll require good walking shoes and socks to prevent injury when jogging for physical exercise (like aerobic walking).

Go to your favorite search engine and type in “10,000 steps” to learn a lot more about this life saving, life changing program. The information is abundant.

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How To Pack On Serious Muscle – 4 Tips

If you are like most people today, then you have a hard time packing on muscle. Your gains will seem great for a while, and then you will just plateau. And when you hit this point, you will feel like not going on. Did you know that most people that work out end stopping in about 4 weeks? It’s because the process isn’t fast and easy, and they aren’t happy with their results. Muscle gaining is not easy, it requires hard work, dedication, and sweat equity. In the end you’ll find that the hard work is worth it. Anyways, here’s some important tips to help you out.

Drink lots of water, keeping your body hydrated is very important to muscle growth. Your body is over 75% water, so don’t cheese out, drink lots. I recommend drinking close to a gallon a day if you can muster it up.

Get at least 6 hours of rest a day. Your body repairs the muscles in your sleep. I bet you didn’t know that you only gain muscle in your sleep, because that is when your body repairs itself.

Try to eat small-medium meals every 2-3 hours. This will force your body to digest the meal faster and use the nutrients better. It takes a lot of time to digest food. Think of it like this, you aren’t going to swallow a steak whole are you? No, you take small bites, this is the same with your stomach.

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How To Build Chest Muscles – Tips For Putting Size On Your Upper Body

Learning to build chest muscles is probably the very first thing you learned when you were given in the gymnasium.  I know when I started lifting in tenth grade that was the first thing that I was taught.  I can still remember doing the bench press with a 10lb.  Weight on all sides of the bar.  It was a huge achievement when I had a 25lb weight on each side.  I believed that have a plate on each side meant that I had arrived.  Now a plate is just warm up and doing 2 per side is more of a normal thing. 

Over the years I have been taught some methods that have helped me to put size on pretty quickly and I’m going to share it with you now. 

Teaching somebody the best way to build chest muscles is rather easy.  They just have to follow one or two straightforward steps and they are going to gain size.  The very first thing that you will need to grasp is you’ve got to mix dumbbell and barbell exercises up.  As an example : if you are doing barbell bench presses then the next exercise must be incline dumbbell press. 

The reason behind this is that when doing the dumbbells you are turning on stabilizer muscles that aren’t being employed in barbell exercises.  So you would like to have 1 of each type per workout.  So the next time you might do dumbbell flat bench press and barbell incline press.  Most people stick to all of one type one week and then switch the next.  .  That’s nowhere near as effective. 

The second thing you want to find out about the proper way to build chest muscles is to decelerate.  When doing the downward or negative part of your reps you want to slow down enormously.  Instead of bringing the weight to your chest fast do it deliberate and slowly.  This will force more blood into the muscle and put more strain which will turn into more size long term. 

So these tips here have helped me specifically to put more size on my muscles.  You should be able to employ them as well to put mass on your Pecs in a short period of time.

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Muscle Building And Growth

Every time we do some form of hard work we make use of our muscles and in so doing through our ordinary day activities we do gain muscles also.  When one doesn’t make use of the muscles due to any intense work or physical requiring activity then some program of muscle building need to be put into place.  A new physical routine will see changes in your diet and the way you live and workout. If however you are determined and put your heart and mind into it and see it through, you will be able to pat yourself on the back and be pleased with yourself as compliments pour in from people who are around you.  This is not an overnight success story however, however with the right muscle building program you will get those long desired for muscles.

A muscle building program or regimen is vital for you to build your muscles.  The program is basically a set of routine exercises that are given specific schedules to be carried out at given days.  To develop diverse muscles require one to do different workout routines targeted at specific muscle groups.  In this manner, the muscle building program needs to be carefully organized anywhere from a full body workout a workout for specific muscle groups.  An example can be training of arms on Mondays, legs and calves on Tuesdays, lower body and abs on Wednesday and so forth.  You should stick to the plan you have created no matter what.  By having this plan of segregation of muscle groups, you make the most use of time and not waste it by having an entire body workout each day without any results.

Rest is very crucial.  During rest is the time that muscles are repairing and growing.  Whenever muscles are used they tear and therefore the body replaces that tear in your muscle cells with new thicker fibres from protein so it grows.    This process of repairing and building starts a couple of hours after exercise and can last up to a day.  Thus you should rest the areas exercised at least one day, so the process can be completed and the new fibres being place will not be broken right away.

Adjustments in diet are also important in that you must increase your calorie intake and select foods that will help in the muscle building process.   Foods that are rich in protein and carbohydrates, such as cheese, milk, meats and nuts ought to be taken and junk food avoided.  Small meals are usually preferred taken every 3 hours instead of 2 or 3 big meals.  Furthermore there are muscle building supplements one can take to build muscles.

As time moves on, you will have to make further adjustments to your muscle building program.  It is because of the fact that as your body adjusts to the routine, it will likely be used to it and no further tearing of muscles, hence further growth, will occur. It is best that the routing be altered once every 6 weeks or monthly.

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Bodybuilding For Beginners And Everyone Else

When a person feels that their body is not good looking or if they don’t have the strength to do what they want they often resort to bodybuilding for beginners. Newbie’s to bodybuilding need to understand that its more than just picking up weights and more of a lifestyle that requires your 24/7 attention. You will need to change the way you eat, sleep and exercise. People new often fail before they get off the ground because they don’t see any visible changes in their body or they are unable to sustain the lifestyle change. Unlike what you might think body building is something that even busy people can take up.

Many people new to bodybuilding often mistake bodybuilding for weight lifting or weight training. both weight lifting and training are used for building strength and requires that you lift very heavy weights and increase the weights significantly. So in body building the aim is to build muscle mass than anything else.

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People who are thin or have a problem putting on weight think that they need to eat a lot more than anything else if they want to gain weight. However gaining weight is another story since eating bad things such as fast foods and chocolates can increase fat. Eating is good for skinny people but they shouldn’t just eat anything since putting on fat is not going to help you cause. Thin people need to eat a diet that is both high in proteins yet they need to eat lots of it It is recommended that they eat good carbohydrates and avoid things such as fast foods that increase cholesterol in their blood. If you eat such foods its bad and are certainly not going to help you build the perfect body. However you should adjust your meals so that you eat six meals through out the day.

People who are overweight are not required to reduce their meals. However I recommend that they eat a high protein diet. Each of the six meals that they eat should be all high in proteins followed by lots of water. The reason I recommend that people drink a lot of people when they wake up is because it speeds up the body’s internal fat burning mechanism which helps reduce fat.

New bodybuilders need to understand that regardless of their weight and height they are not required to exercise for hours everyday. People who exercise for hours don’t make any gains in their bodily appearance. It is required that you exercise to your maximum capacity twice a week.

A gap between exercises is required for maximum muscle growth. Spending hours in the gym is not the answer rather just a few minutes in the gym twice a week works best for most beginners.

The maximum time you should spend in the gym should be half an hour and during this half an hour shouldn’t be wasting time talking or socializing with other gym rats. If you follow these steps you won’t have any problem building muscle.

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Info On 3 Exercises That You Can Do At Home To Define Your Leg Muscles

If you’re one of the many who enjoy working out at home, you understand the convenience of being able to exercise in your own house instead of a gym. However, when you finally start targeting different areas of your body to gain muscle, you may find that you have some difficulty. This can be because you are unsure of the correct types of exercises to use to achieve the muscles you want. Try out these 3 exercises that can be done at home to increase your leg muscles.

There is a large variety of exercises that can be completed at home and used to gain leg muscle. Many of these are similar to what you would find if you were working out at a gym. You will notice that a decent amount of gym exercises can be changed to be suitable for home work outs as well. The exercises listed here can be great ways for you to try this on your own at your house in your spare time.

A simple exercise that most people can do at home is known as a leg extension exercise. You can choose to do this while laying down or sitting in a chair. Extend your legs forward as much as possible and keep them straight. Then bend them down as you lower them back to your body. Repeat this for as many times as necessary. You can also alternate legs for further definition.

Lunges are another good way that you can develop muscles in your legs. You can choose to do this exercise with the use of weights or without. First, put your feet together and then step forward with your heel directly leading. Your leg should be bent in a 90 degree angle. After this has been accomplished, return to your starting stance and repeat with the other leg.

One exercise that is very popular for strengthening leg muscles is the squat exercise. Many people do this at home. You will need a stable object in front of you that you can hold on to in order to do this correctly. Try using a chair or some exercise equipment. Bend your needs and try to rise on your toes at the same time. As you lower down, your buttocks should almost touch your heels in the process. Straighten your legs afterward and then flex your thigh muscles as hard as possible. This can be repeated as much as you would like.

Generally, you will be able to do these exercises in reasonable amounts during the week. However, if you want to gain muscle, you need to realize that your body requires rest in order to do this. Do not overdo it in your home workout. Instead, work out several times during the week and watch your results. As this changes, you can also change your work out requirements.

The three exercises mentioned here can be a useful way to improve leg muscles and work out at home at the same time. If you continue to do this, you will be able to see results fairly soon. You will feel even more accomplished by knowing that you defined your muscles yourself in the comfort of your own home.

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