Month: January 2015

Eight Ways To Boost Your Metabolism

By fitness guy

Ways To Boost Your Metabolism

One way that you can keep a trim figure is to increase your metabolism. Giving your metabolism a boost will not only give you increased energy, but it will also help you burn more calories even while you are at rest. Here are 8 things you can do to help boost your metabolism.

Ways To Boost Your Metabolism

1. Eat small meals. Having about five or six small meals per day, instead of eating three large ones, will help keep your metabolism going at a higher rate. This regularity will keep the body from hoarding food and turning it into fat.

Ways To Boost Your Metabolism

2. Build muscle with s. Since muscle is able to burn a lot more calories than fat, it’s a great idea to do some training and build up muscle tone. It will only take a few times a week of training to start gaining more muscle. The key to this is to go slowly while lifting and always work towards using a heavier with less repititions.

3. Get enough vitamin B. Vitamin B12 is an excellent energy boosting supplement. Not having enough of this in your system can make fatigue set in during the day. Taking the recommended amount which is listed on the supplement bottle is all that is needed.

4. Don’t starve. Starving yourself will only trigger the body’s mechanism to store food. It’s goal is to keep you from starving to death during a famine, which is what it thinks is happening when not enough food is eaten. This reaction turns anything that is consumed into fat and is stored for later.

5. Eat breakfast. Breakfast is an important way to help the body get ready for the day. It has spent all night going without food and now needs some form of nutrition to get energized for whatever activities are in store for it. The best thing to eat is something that is light in calories and high in protein. Yogurt with fruit and a couple of nuts is a great breakfast that will turn your metabolism on and keep you full and satisfied until the next meal.

6. Don’t eat right before bed. Eating right before bedtime does two things. First, the body can’t rest properly since all of its energy is going to trying to digest the large amount of food that was just stuffed into your stomach. Secondly, your body won’t be able to use any of the energy gained from this food and it will be stored as fat!

7. Drink lots of ice cold water. Water is the fluid that makes up most of the human body and it also moves toxins through the body. Drinking eight glasses of water a day is what’s needed to keep everything working properly. These aren’t gigantic glasses either, just eight ounces per glass is plenty. If you drink your water ice cold, then it helps to boost your metabolism because your body takes more energy to process the cold water.

8. Get enough sleep. Believe it or not, getting a good nights sleep is critical to your metabolism. You need to give your body plenty of time to relax and re-energize for the next day.

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How to Structure Your Workout Week

By fitness guy


One of the most important things that you can do when you are trying to get in better shape or to get in shape in the first place is to have a weekly schedule.

There are three things to look at in this schedule and if you set your priorities or goals in each of these area you will be more successful in your workouts

Here are the important structure parts of your workout week >>>

1. When do you workout – We all know, at least your should know that working out in the morning is the best time to workout. The reasons for this are obvious.

By working out in the morning you have less excuses, a fresh mind, no plans already, and this is also the best time becasue you will be able to get the metabolism running right away.

If you do not workout in the morning than the next best time would be lunch or in the evening. The eveing is good for a lot of people but depending on your social life this may be a problem.

So make sure you are not going to have trouble with your workouts getting in the way of the rest of your life or you will start to resent the workouts and start skipping them.

2. Energy to workout – It is important to make yourself have the energy to workout or the workouts will go badly.

This means that you should workout well hydrated as well as making sure that it is far enough away from a meal so that you are not bloated.

Also make sure that you are eating well all day long. Eating 6 meals a day is not jsut a good idea but instead is a great way to keep your blood sugar level.

3. How to workout – No matter what you do you need to have a schedule for what kinds of workouts that you want to have.

You should have at least one weight workout, preferably two and these workouts should work your entire body. I choose to do these workouts on Monday and Friday.

Next you need to figure out your cardio workouts. I like to mix up my cardio and that is to do biking, running, street hockey, and using an elliptical trainer.

You don’t have to do this all at once and really you want to work up a sweat in at least a 30 minute workout for three days a week. This altoegether will lead to five days working out a week wich I think is easily enough to get in great shape in no time.

Working out with these three ideas in mind should help you out to get your body and mind in the shape that you need to make sure that you are always feeling and looking great.

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Get Fit Outdoors

Get Fit Outdoors

Outdооr Fitness Training – Why Gеttіng Fіt Outdoors Iѕ a Grеаt Alternative tо thе Gуm

Thіnkіng of joining a Gym? Yоu’rе nоt alone, оf course. Thеrе аrе plenty оf Health Clubѕ, Fitness Centers and thе lіkе… аll willing tо tаkе уоur hаrd-еаrnеd cash in еxсhаngе fоr a 12 month соntrасt wіth thеіr fіnе еѕtаblіѕhmеnt. And mаncatо mееt Mіѕѕ оr Mіѕtеr Gооdbаr, аnd thіѕ іѕ сеrtаіnlу аn аttrасtіоn and a mоtіvаtоr fоr ѕоmе. Fоr оthеrѕ, thіѕ аѕресt оf the gym ѕсеnе is a соmрlеtеlу unwelcome аnd has given rise tо thе numеrоuѕ wоmеn-оnlу fіtnеѕѕ сеntеrѕ that nоw dot thе mаrkеtрlасе.
Whаt’ѕ the аltеrnаtіvе? It іѕ rіght outside уоur front dооr, and іt’ѕ аttrасtіng аn іnсrеаѕіng numbеr of fіtnеѕѕ devotees. And іt’ѕ known generically аѕ Outdооr Fіtnеѕѕ, Pаrk Fіtnеѕѕ or аnу соmbіnаtіоn оr variation of thеѕе terms. Outdoor Fіtnеѕѕ іѕ bеіng rapidly еmbrасеd bу fitness dеvоtееѕ whо prefer the frеѕh аіr оf thе great outdoors оvеr the sweaty, ѕmеllу аnd often ѕtuffу еnvіrоnmеntѕ оf the local gуm.

The аdvаntаgеѕ оf wоrkіng оut in the раrk are mаnу and varied, аnd (іn no раrtісulаr order) іnсludе:
• Cost ѕаvіngѕ. Nо mеmbеrѕhір fees. Nо соntrасtѕ tо ѕіgn аnd nо wоrrіеѕ аbоut уоur hеаlth club gоіng brоkе. Hоw many fitness сlub members hаvе lost thеіr mоnеу like thаt?
• Frеѕh Air. Rеѕеаrсh hаѕ shown that indoor аіr is аt lеаѕt twice as polluted аѕ outdoor air
• Mіnd and Bоdу Wоrkоut. Whеn уоu еxеrсіѕе оutdооrѕ, уоur mіnd hаѕ mоrе tо еngаgе іt, аnd іt іѕ forced tо fосuѕ differently thаn іt would оn a static аеrоbісѕ pad оr wеіghtѕ room.

Getting fit іn the Great Outdооrѕ іѕ nоt new оf course. Pеорlе hаvе еnjоуеd runnіng, cycling, ѕwіmmіng аnd еvеrуthіng else for thоuѕаndѕ оf уеаrѕ (fоr сусlіng, ѕubѕtіtutе сhаrіоt rасіng). What іѕ nеw and gаіnіng іnсrеаѕіng ѕuрроrt іѕ the trend fоr personal оr group fіtnеѕѕ training conducted bу a ԛuаlіfіеd реrѕоnаl trаіnеr. Grоuр fіtnеѕѕ сlаѕѕеѕ are еvеrуwhеrе and іt іѕ dеѕtіnеd tо overtake thе popularity оf the раіd-mеmbеrѕhір health clubs and gуmѕ іn thе уеаrѕ tо соmе.

The сhаllеngе іѕ to fіnd a gооd реrѕоnаl trainer and a fіtnеѕѕ group thаt іѕ a”good fit”. Onсе уоu hаvе dоnе thаt, a decent раіr of shoes, functional сlоthіng, a fitness tracker, and some bаѕіс fіtnеѕѕ еԛuірmеnt іѕ аll you need. Thе rest is free.


Five Things to Know Before Going Paleo

Five Things to Know Before Going Paleo

By Steve


“Alright, I’m in. Let’s do this Paleo thing.”

Unless you’ve been living under a rock, you’ve probably heard of the Paleo Diet. Actually, if you’re living under a rock, you probably are doing a pretty good job at living a Paleo lifestyle…and I’m impressed you’re reading this.

Anyways! Today’s article isn’t going to dig into what the Paleo Diet is, as I’ve already covered that extensively in the “Beginner’s Guide to the Paleo Diet,” which has been viewed 9.5 million times.

If you’re not sure which foods qualify as Paleo or not, our Paleo Central mobile app takes out all of the guess work.

And if you’re somebody that’s quick to point out “the Paleo diet is flawed for [insert some reason about cavemen eating something]” or because you read the China Study, check out our “Paleo Diet Debunked?” article, where we explain our stance on the diet (and why we’re fans).

Today’s article is for those people who have already decided they want to go Paleo or Paleo-ish, but aren’t quite sure what that means or how to officially get started.

We’ll dig into the different ways to go Paleo, if there’s a WRONG way to do it, what pitfalls to avoid, and how you can set yourself up for success.


Is there a Wrong Way to Go Paleo?

“But the big point of the Paleo Diet is that I can eat as much as I want as long as it’s Paleo right?”

For many people, the reason they’re choosing to go Paleo is because they want to lose weight, and have heard plenty of success stories. Heck, many of the success stories here on Nerd Fitness are from people who have done the same thing:



However, just as there’s a right way and a wrong way to start eating gluten free, and a right way and a wrong way to love somebody (thanks Keith Sweat!), there’s a right way and a wrong way to go Paleo.

The right way: Focus on eating real foods (not processed crap), like protein, healthy fats, and plenty of vegetables.

The wrong way: Switching from normal cookies and pancakes to Paleo cookies and pancakes. Eating as much fruit, potatoes, and dark chocolate as possible.

When you’re getting ready to transition to a Paleo Diet, the point is not to find Paleo substitutes of all of your favorite unhealthy foods – but rather to fundamentally adjust how you think about food and how you fuel your body.

Remember, just about every meal should be loaded with vegetables, along with a protein source. Fresh fruit is great, in moderation, and mixing in nutrient rich complex carbs (like sweet potatoes) is awesome too.

But loading up on tons of ‘Paleo friendly’ (aka processed and sugary) carb sources defeats the purpose entirely.

So, we’re focusing on eating real foods, right? Great! That’s a good start. But should switch 100% to real foods RIGHT NOW? Or slowly switch over?

Should I go all in, or gradually transition?


Great question. I knew you were smart!

THE “WADE IN” METHOD: Instead of going 100% Paleo, you decide to SLOWLY transition to the diet over weeks or months. You swap out a food here and there, eliminate one type of food after weaning yourself off of it for months, and you make adjustments along the way.

PROS: Your change is gradual, and it’s less of a hit on your wallet. Instead of throwing out ALL of your food and going to buy all Paleo items, you simply stop eating certain foods as you run out of them, replacing them with Paleo items.

Your body has to deal with less of a drastic shock, which means you’re less likely to run out of willpower during your transition. You’re slowly transitioning, pushing your body and tastebuds just slightly outside of the comfort zone.

CONS: When you slowly transition to a Paleo Diet, the “oh my god I feel amazing!” change that many people feel is a lot less pronounced. Because you’re not making drastic changes, your results will be, surprise, more gradual and less drastic!

THE “ALL IN CANNONBALL!” METHOD: If the above method is you wading slowly into the deep end of the Paleo Pool, this is you pulling a Ron Burgundy CANNONBALL! and going all in with 100% Paleo on Day 1. You get rid of all non-Paleo foods, you stop eating dairy and grains, and you “rip the band-aid” off fast.

PROS: You get all of the changes over with immediately, and all of the ‘uncomfortableness’ with transition is all done much quicker. It sucks for many, but it’s over with faster. You also don’t have to worry about deciding which foods to swap out next.

Also, because you’re going full Paleo, you’re more likely to have a drastic weight loss story in the first few weeks, which can be really encouraging and positively reinforcing, making it easier to stay on target.

CONS: Because “carb-flu” is a real thing (which I cover below), it requires a TREMENDOUS amount of willpower. It’s very easy to slip up when you go all in, because it’s a drastic shock to your system and body. This is especially true if you normally fuel your body with grains and carbs and are used to eating a LOT of them.

Seriously, those first few weeks can seriously suck, which can be enough to cause people to have a bad day and run to their nearest Pizza Hut.

Personally, Team Nerd Fitness is a much bigger fan of the “wade in” method, as we’ve seen this be more successful for the majority of people. We’re huge fans of small gradual changes that last permanently, but we know everybody is different. What we don’t want is for somebody to go all-in for a month, lose a bunch of weight, but be so miserable that they go right back to eating pizza and pasta and undo all their work.

When NF Team member Staci went Paleo, it took her a total of eight months to complete the transition – slowly removing each item from her diet one at a time. That was back in 2010 – so while the change took a long time, it’s stuck for five years now.

The choice is yours as to which method you like, as we’ve seen success stories from both types – it comes down to what’s right for you!

Once you’ve decided HOW you’re going to go Paleo, it’s time to figure how to play it out amongst your friends and family – as they’re going to give you a few weird looks for this “eating like a caveman” thing.

Social Paleo Recommendations


“If you’re a vegan who ran a marathon & got your dogs from a shelter, how do you decide which thing to wedge into the conversation first?” -Ken Jennings

“How do you know if somebody does Crossfit? Don’t worry, they’ll tell you.”

Although I’m using the examples above as a joke, you could EASILY mix in “Paleo” or “gluten free” into either of those. When we make a change to our life, we feel like shouting it from the top of the Lonely Mountain. We want to tell anybody and everybody that we feel amazing, and that life is SO much better now that we’ve seen the light. However, doing so is a recipe for getting punched in the face, so here’s how you can still eat healthy without getting ostracized by those around you:

Don’t be a know-it-all: Stay humble, and realize most people need to discover their own path to a healthy life. So don’t preach, and don’t start spouting off facts and figures unless you’re asked; certainly don’t judge those that still eat a typical diet. Remember, that was you. Like, a month ago :)

Stay creative when navigating the real world: Look, even if you don’t talk about your dietary changes or tell others to make adjustments for your needs, you still live in a world that is designed and built to make you fat. From a “balanced breakfast” which is just a pile of empty carbs, to snacks that are processed and plentiful, our society that is BUILT around grains…it’s a challenge to live a fully Paleo lifestyle in modern times.

You’re like Unfrozen Caveman Lawyer, trying to live like a caveman in today’s society.

You may need to ask your waiter to substitute some items or change your grocery shopping habits. And the weird looks? They’ll come with the territory. Embrace the weird!

Don’t panic. Use common sense: We are not a group of Paleo-book thumping fundamentalists that refuse to eat anything because it didn’t exist back in the day. There’s no purity test, and honestly, we don’t care what Fred Flintstone ate.

We just like the “idea” of the Paleo diet, as it makes eating and maintaining a healthy weight easy. So we don’t freak out about every ingredient, or FLIP out if there’s one meal that’s got some non grass-fed beef in it. Do the best you can to use the Paleo diet as an easy guide to eat more real food and less crap… lighten up, Francis!

Just try a little bit of Paleo


Maybe you like the idea of the Paleo Diet, but you’re not ready to jump in 100%.

Or maybe it scares you! Maybe you’ve heard from people that you need your heart healthy whole grains, and that fat is bad, and without dairy your bones will fall apart.

That doesn’t mean you can’t try a Paleo lifestyle, even a little bit. For example, try swapping out Coke for water. Or try eggs and bacon instead of a cereal, muffin, and orange juice.

A sustainable 10% is better than an unsustainable 100%, or nothing at all. Every little change will have big, long term effects. One Rebel lost 20 lbs from simply cutting out soda and fast food!

Remember, we’re after long term changes, not a 30-day diet or 10 day cleanse.

If you’re thinking “If I do this Paleo thing, how long do I have to do it for before I can go back to eating normally?” then you need to free your mind and shift how you view these diet changes.

The Paleo Diet isn’t a temporary diet, but a permanent lifestyle change. We recommend making small changes because any change you make should be something you can stick to. Not for a week, ten days, a month, or even a year. It’s a lifestyle change. Forever.

So, we’d rather you make WAY fewer changes, but make them changes you can live with for the rest of your life!

You need to experiment and find the combination of healthy and happy that works long term for you.

We’ve actually structured our Nerd Fitness Academy around this philosophy, with 10 different levels of nutrition that allow you to pick the level that works best for your goals and expectations, along with instructions on how to graduate and level up when you’re ready!

Carb Flu, Cheat Meals, and More


Carb flu is a real thing! If you are somebody that has steadily subsisted on lots of carbs for years (bread, pizza, cereal, bagels, pasta, etc.) and then you switch to a 100% Paleo Diet, your body might struggle for the first few weeks of the transition. When you consumed a lot of carbs before, your body consistently pulled from those carb glucose stores to fuel your body. When you switch to Paleo, your body has to relearn that it can pull from the fat in your body to produce energy…instead of looking for that readily available glucose.

They call this “carb flu.” It doesn’t affect every Paleo person, and it affects people in varying degrees…but it can be a real bummer for many people, leaving them sluggish and depressed (and thus infinitely more likely to bail on the dietary changes). If you are in your first few weeks of dealing with Paleo and you feel really sluggish:

  • Make sure you are eating enough! If you just cut out carbs but don’t increase your vegetable/fat/protein intake, you could simply not be eating enough. Add more avocado/nuts/coconut oil/protein to your meals and see if that helps. We suggest tracking your food intake for a few days while you make this transition.
  • Consider adding in SOME carbs. If you are truly struggling with a very low carb diet, consider upping your carb intake by eating sweet potatoes or fruit and see if that helps. Paleo is NOT a ketogenic diet, and it shouldn’t be. It’s a lower carb than normal, but not to the extent that keto is.
  • Consider trying the wade-in method. You will be far less likely to experience the carb flu if you don’t go all-in.

Cheat meals can be rough! Depending on how intolerant your body is to gluten and/or dairy…don’t be surprised if that “cheat meal” of pizza and ice cream one day wreaks absolute havoc on your stomach and causes you to spend the next day curled up in a ball. You’ve been warned.

Your tastebuds can and will change. For those of you that think you’d never give up [bad food] or can’t live without [blah blah blah] – that’s fine. Feel free to eat those things occasionally – life is too short. However, don’t be surprised when after a few months of healthy living, those same ‘comfort foods’ start to look gross.

Never say never, and don’t assume you’re going to struggle with giving up certain foods. Get started and see how your body reacts, taking changes as they come.

Teach me how to paleo!


I feel obliged to say one last thing about the Paleo Diet: It’s not going to turn you into Superman.

As with anything that becomes popular, people come out of the woodwork to tell you how AMAZING and life changing it is – along with those that scream the exact opposite.

Yes, the Paleo Diet can potentially help you live a healthier life – you’re going to be eating more real food and lots more vegetables. It can help you lose weight or maintain a healthy weight. But it’s not going to make you superhuman overnight. If you are a skeptic and numbers fanatic, consider speaking with a doctor to get your blood work done, and then get tested again in a few months after making your dietary changes.

Second, results may vary. If you go all in on Paleo, and you used to eat terribly before, it’s possible to see a dramatic weight loss within the first few days.

This is because your body was carrying a lot of extra water weight, thanks to all of the grains, carbs, and sodium you were eating. So when you see that scale drop drastically, it’s easy to get overly excited and irrationally optimistic…followed by irrational depression when you stop dropping tons of weight each week. (This also works in reverse. If you eat like crap for a weekend, your water weight could spike UP!)

This is why instead of basing your self-worth on what the scale says each week, we’d rather you base your success on a few other metrics:

  • How you feel! Are you feeling better? Sleeping better? Less achey?
  • How you look – Compare your before photo to today’s photo (you DID take a before photo, right?)
  • How your clothes fit – Are your pants getting looser? Do you need a new belt? And what’s really happening down there?

If you do slip up, we recommend not even stepping on the scale for a few days until you’re back on the Paleo Train Flintstone Car.

Remember, results vary for everyone. Even among experts there is disagreement if they are Paleo or not. There is no one exact right way to “go Paleo”. The best thing you can do is figure out what works best for you…and then go eat more vegetables – even if you don’t like them.

What other questions do you have for me about Paleo?

Do you have a success story, or want to share your struggles with the transition? I can think of about 245,000 people who’d love to hear your story – it might help them in their own transition!

Leave a comment below and I’ll do my best to answer them :)


PS: I wanted to share some of my favorite Paleo and healthy eating articles here on Nerd Fitness:

PPS: Quick reminder about the NF Academy (which has recipes, meal plans, and a nutrition leveling system built around Paleo Principles) – if you sign up before January 10th, you can join us for 4 live Q&As each week where you get to ask me whatever you want about getting started!

Nearly 10,000 Rebels are leveling up in the Academy right now. Come join us!


photo source: Asrar Makrani: caveman

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Joining a Health Club

By fitness guy

gym equipment

Health Clubs, How do you decide which one to join? One of the great mysteries of a fitness plan is how to decide which health club, gym or fitness center is the right one for you.

Most people go around and ask people they know which on to join and over the year I have belonged to a half dozen of so health clubs or gyms.

The Decision to join a gym

Congratulations on your decision to join a health club. This is one decision that once you follow through with, and keep up your level of commitment will forever change your life and how you relate to people, food and exercise.

There is initially on joining a gym or health club an excitement in the future and a real clarity of purpose.

I have never felt the excitement of being in a gym by doing any kind of other exercise.

Health clubs are a business and since you are going to be doing business with a Health Club you should be armed with information and the ability to make a decision based on what is important to you and not what is pitched to your by the health club salesman.

I want to be very clear here, the onus is on you to decide what you want and need in a health club and the nice lady or mans job is simply to have you join their club.

What I will do within this series is educate you on what is important to think about and after that you can make the decision yourself, armed with the knowledge that you need to take that health club sales pitch head on and rebut it.

The Process of Finding A Gym

In these next few articles I will help you to create a checklist of what is important when you go out looking for fitness center to join.

Joining a gym– The Tour

Staff in the gym

Other factors of Joing a Gym

We will uncover staff and what to look for, membership hours, fitness equipment, health club amenities, classes worth taking or not and of course the price that you should pay and how to decide what is fair.

If you already belong to a gym, fine, this may allow you to reevaluate whether you are at the right place and if you do not belong to a gym you will probably be joining one soon and I hope all the information you will find will help you make an informed decision on what kind of health club is for you.

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Proper Analysis With a Fitness Tracker

Proper Analysis With a Fitness Tracker

You will find a large numbеr of health and fіtnеѕѕ dеvісеѕ іn the market that саn help you іn саlсulаtіng уоur foot mоvеmеnt, heartbeat, еlеvаtіоn as wеll as thе tеmреrаturе оf уоur body. Thеѕе nеw types оf dеvісеѕ оffеr kеу іnѕіghtѕ іntо your health аnd fіtnеѕѕ. To fіnd оut whether these fitness trасkеrѕ аrе worth your money, уоu hаvе tо сhесk thеіr performance аnd functionality. Fіtnеѕѕ trackers are ѕmаll devices thаt уоu саn wеаr оn your wrist while уоu wоrk оut іn thе gуm. Thе standard tуре of fіtnеѕѕ trасkеr іnсludеѕ аn ассеlеrоmеtеr thаt measure thе mоvеmеntѕ you do durіng a wоrkоut session.


You саn track thіѕ іnfоrmаtіоn in a vеrу еаѕу-tо-fіgurе оut grарhісѕ on thе internet оr on the cell phone аnd gеt аn оvеrvіеw аbоut уоur оvеrаll hеаlth. The mоѕt еffесtіvе рhуѕісаl fіtnеѕѕ trасkеrѕ use a buіlt-іn altimeter, whісh mеаѕurеѕ hеіght. A trасkеr wіth only аn ассеlеrоmеtеr саnnоt dіffеrеntіаtе bеtwееn slow аnd fаѕt runnіng. If уоu climb a lоng ѕtаіrсаѕе thаt has 100 ѕtерѕ, thеn the fіtnеѕѕ trасkеr wіth аltіmеtеr will рrоvіdе уоu a mоrе correct picture of thе саlоrіеѕ burned.

There аrе bаѕісаllу twо types оf fitness trackers; роrtаblе trасkеrѕ and hаndhеld trасkеrѕ. Pоrtаblе trасkеrѕ аrе lіkе ѕmаll bаndѕ thаt you саn wear оn your wrіѕt. Hаndhеld trасkеrѕ аrе bulkier thаn the wrіѕt trасkеrѕ, ѕо уоu hаvе tо саrrу thеm in your hаnd.

Thе роrtаblе trасkеrѕ аrе wonderful fоr thе reason that, thеу normally are compact аnd don’t weigh more thаn 20 grаmѕ. Nobody wоuld be аblе to know іf уоu are wearing one underneath уоur shirt. Thеу аrе ѕо lіght thаt you yourself wіll fоrgеt about іt аt оnе tіmе. Hаndhеld trасkеrѕ аrе nоt as рорulаr аѕ portable trасkеrѕ bесаuѕе people lоvе uѕіng соmрасt thіngѕ rather thаn those, which thеу have tо carry аlоng аll the tіmе. Thеrе іѕ no dіѕаdvаntаgе оf using a fіtnеѕѕ tracker because thеу аrе сrеаtеd by the tор sporting аnd еlесtrоnіс brаndѕ оf the world. Mоrеоvеr, thеу gо through аll thе dіffісult tеѕtѕ аnd рrосеdurеѕ juѕt to make ѕurе thаt thеу wоrk well аt thе uѕеr еnd.

Sо, уоu can use thеm wіthоut аnу problems bесаuѕе thеу have been tried аnd tеѕtеd by thе еxреrtѕ, аnd аlѕо approved by thе gоvеrnmеnt authorities. Yоu саn take benefits оf ѕuсh great dеvісеѕ аnd рrореrlу analyze your health оn a dаіlу bаѕіѕ. Dоіng wоrkоut and еxеrсіѕе іѕ оnlу hаlf thе jоb done bесаuѕе thеrе іѕ a nееd for you tо know thе еxасt calories burned bу you аnd what is thе сurrеnt situation оf уоur heart. Over- еxеrtіоn іѕ vеrу dangerous аnd can give уоu a hеаrt stroke and other cardiac рrоblеmѕ as wеll.


New Years Resolution Plan – Day 1

By fitness guy


I am really excited about this week. Actually I used to always get excited about new years resolutions and the anticipation of a new me in the new year.

I used to set a complex set of resolutions every year and then would promptly let them slide after the second week of the year and quickly forget them so that I would not have to deal with the disappointment of failing to make the changes necessary.

The last couple of years I have avoided new years resolutions really so as not to disappoint myself.

So this year I have changed. This week I am going to show you how to change you life for the better and give you a better chance to keep yourself on track. This is what I will cover over 4 posts.

Building Great New Years Resolutions

1. Today, we will do this little intro
and I will also write about looking back over this past year.

2. Tomorrow, I will write about your goals for next year

3. Day 3 will deal with how to identify and use your strengths and weaknesses. You need to know what you have to work with.

4. On this last day we will see how to make sure that you put action steps in place so that you will be able to successfully declare victory in your resolutions as well as looking at your values and the affect they have.

Today you need to look back. Try to get a couple of pieces of paper and see what the last year dealt you both good and bad and start letting the ideas of what you want to see in 2010 swirl around. You don’t want to commit to anything but we all know what we would like to see in our future and unless we start taking steps our dreams will never materialize.

This is what you need to do. On one sheet of paper draw a line down the middle and on the left side write down all the great things from last year, both things in your control and things our of your control. On the right side of the paper do the same with all the bad things and disappointments. Once you have this list all written out I hope you feel good about this last year but maybe not. This is a really in your face way to bring everything that has happened to the forefront and is a method that I use anytime that I am feeling a little out of control. You have no way to know what to do next if you do not know where you have been already.

So just do this one exercise. This is a tool that will make tomorrow a lot easier and tomorrow is the exciting day of looking at what you want to see happen next year.

Ready to move forward? Here are the rest of the posts:

Day 2 of creating great new years resolutions
Day 3 of creating great new years resolutions
Day 4 of creating great new years resolutions

The post New Years Resolution Plan – Day 1 appeared first on Fitness Tips for Life.

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Best Cardio Workouts You May Be Missing

By michael

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The Best Cardio Workouts You Should Try

-We all know the importance of cardiovascular training but some of the best cardio workouts you may not even be doing. If you find yourself bored with treadmills,elipticals,bikes, or any other cardio machine, then keep reading to find out the best cardio workouts you may be missing out on.

Doing the same piece of cardio equipment over and over will lead your body to adapt to it. This is going to halt you from getting the results you could if you challenged yourself by doing different types of exercises. Adding these exercises to your warm ups and workouts should spark greater results. Let’s now check out some awesome cardio workouts you may be missing out on.

The Warm-Up

The importance of getting a warm up in is crucial to a successful exercise program. A 5 to 10 minute warm up will get the body ready for the workout you are about to do. I am sure you know of the cardio equipment to do this on but you may not realize other alternatives to warm up.

A great alternative to cardio machines for a warm up would be wood chops, dumbbell swings, or burpees. These are are all full body exercises that get the blood flowing preparing you for your workout.

The Workout

Here are some of the best cardio workouts you may be missing.

* Jumping Rope
Some of the best conditioned athletes in the world are boxers and the one thing you see them all do is

‘ href=””>jump rope. Jumping rope gives you a great calorie burning workout and is a great mind -body-connection. Jumping rope also is great because it really takes no investment.

* Stadium Stairs or Hill Sprinting
This is definitely one of the best cardio exercises to build a rock hard lean and powerful body! You can do a form of interval training here as you can sprint up and then walk down. Try it and I am sure you will agree that this is one of the best cardio workouts.

* Sprint Style Swimming Workouts
This type of swimming is a more muscular workout than if you were doing a steady state distance swimming. This type of swimming is the same concept as sprinting as it really burns calories. Remember when it comes to getting results….you need intense training.

*Heavy Bag Punching or Kicking
These are some of the best cardio workouts and they are also a good way to get out some frustration. If you don’t believe this then try hitting the bag for a minute and tell me it isn’t burning some calories. Another great thing about these exercises is it give you a mind body connection, something you really don’t get on cardio machines.

*Dumbbell Circuits
When done properly this is one of the best cardio exercises . With <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B000VCDXNS” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=’

CAP Barbell 40-pound Adjustable Dumbbell Set with Case
List Price: $99.99
Current Price: $49.99
Prices are accurate as of 01/01/2015 at 11:16 AM.

‘ href=””>dumbbell circuits, you can alternate between full body exercises to get great fat-burning results. With a dumbbell circuit you can do an exercise for lower body then follow with an exercise for upper body and keep repeating. A good example would be to perform 1 set of squats, push-ups, lunges, bent over rows, step ups, and finally shoulder press, with minimum rest in between exercises. You can then repeat the set again. Great cardio workout.

*Bodyweight Training
Bodyweight training is great for people just starting out but also can be used by the more advanced. Such exercises as bodyweight squats, burpees, pushups, bear crawls, mountain climbers, jumps, and planks, can all be done almost anywhere and don’t need any equipment to do them. The more experienced exerciser can add these to there current routines to super set and burn more calories.

* Exercise DVD’s
I listed exercise DVD’s because there are going to be times when you may have very little time or maybe bad weather can’t get you outside that a quick structured workout may just be what you need. There are several good dvd’s that can really get your heart rate going in minimal time. <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B00GSBMW2Y” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=”

Tony Horton's P90X3 Base Kit - DVD Workout
Current Price: $139.80
Prices are accurate as of 01/01/2015 at 11:36 AM.

” href=””> P90X3, <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B002QZ1RS6″ data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=’

INSANITY Base Kit - DVD Workout
List Price: $144.80
Current Price: $144.80
Prices are accurate as of 01/01/2015 at 11:36 AM.

‘ href=””>INSANITY, and <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B00DDBS2JE” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=”

Shaun T's FOCUS T25 Base Kit - DVD Workout
Current Price: $139.80
Prices are accurate as of 01/01/2015 at 11:36 AM.

” href=””>T25 are just a few.


I hope I have given you some new ideas of some of the best cardio exercises you may not be doing to get results. There is no excuse to stay bored on a piece of cardio equipment that you despise on doing. If you continue to do things that you do not like and or bore you, then the chances of you sticking with your program are slim. Even the best cardio exercises will not work if you don’t stick with them and raise your intensity levels.

Here is a video of a good cardio workout exercise using a kettlebell.


© Exercise and Nutrition Tips, 2015. Written by admin

Post tags: best cardio, cardio, cardio exercises, exercises in Categories: cardio training

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