Just Do It!

I am not sure if I will get in trouble for using Nike's slogan, but oh well. It seems to fit this subject. We are all different. we are all motivated by different things. What will it take for you get get in shape and stay in shape. Does it take a doctor to tell you that if you do not workout you will be dead soon? Does it take for your wife to threaten you with divorce if you do not drop a few pounds? Or will it take for your children to ask that you not drop them off a block away from school as not to be seen in public with you? Or is it to get into that size 5 dress by the time your high school reunion comes around. Whatever the reason, use it.

When working out you have to stay motivated. It is not always fun running on a treadmill or riding a stationary bike for miles while your legs are burning. There are going to be days when you want to give up and say "to hell with this!" But you have got to keep on pushing.

Find out what motivates you. Discover what you have to do or say to yourself that will make you get to the gym on days you don't feel like it, and finish your workout strong when you are there.

Working out on days when you are feeling down i a great way to improve your attitude. Your body releases hormones that will cheer you up. Also, working through difficult times will help build character, and it will prove that you are not a quitter.

Remember, for recipes, diets plans, or workout plans, email me at nivram1ohio@aol.com

Let Burn!

Now that I have your attention. I want to be real if I can. Just for a minute. I am not going to be obscene here, so you don't have to worry about getting in trouble if you are reading this at the office. But did you know that you can burn calories while having sex? I am sure it does not take a rocket scientist to figure this one out. Usually when there is sweat present, there are some calories that have been burned. So let it burn, let it burn!

The amount of calories you burn depend on the position and the amount of time that you may be engaged in your sensual fitness routine. But don't get caught counting calories out loud, your partner may want to think that it's all about them and not another part of your workout plan.

While we are near the subject: have you ever noticed how toned and defined exotic dancers legs are? Ladies you may want to take notice. The next time your health club or gym has an exotic dancer class, or pole dancing class, make sure you sign up. It will be fun and it will get those legs toned up. There are a number of videos on the market that you can try at home if you are too shy to do the routines in public. Just remember, the goal is to get in shape, we are not trying to audition for the Stripolympics!

The Good and The Bad

I would like to remind you that lifting weights and engaging in strenuous exercise can be very rewarding, but it most definitely comes with its positives and negatives. Your life will change for the better as soon as you take one step towards accomplishing your fitness goals. But just like life itself, exersicing,a nd getting in the greatest shape of your life comes with consequences.

So here is the good news about getting in shape:

• Look Better


• Feel Better


• Smell Better


• Skin looks clearer (is that a word?)


• Increase in stamina


• The opposite sex begins to notice you

Now the down side of getting in shape:

• Constant compliments from family and friends


• Clothes do not fit anymore


• Have to go on shopping spree to refresh your wardrobe


• Become more attractive, thus losing sleep from staying up and out all night with significant other who all of sudden can't keep their hands off of you


• People mistaking you for a model

So if you and when you make the decision to get in shape, just be prepared for the consequences of your actions.

Of course I am kidding about the negatives to getting in shape. But you get the point.

Remember for free workouts and or diet plans email me at nivram1ohio@aol.com

Get it In

Often times we are not able to make it to the gym. But many of us will run red lights and stop signs to make it home in time to watch our favorite television shows. With that being said, make the hour or so that you are watching television pay off for you with regards to your fitness. While watching your favorite television show, try working out during the commercial breaks. You can do sets of push ups, sit ups (or crunches), and/or squats in the two minutes until your show resumes. For those that spend alot of time in front of the television, the commercial breaks could be used to help you stay in shape and accomplish your fitness goals.
If you happen to have a treadmill or stationary bike, you will be surprised to find how many minutes and miles you can get in while watching football on Sundays.

Merry Christmas

Remember, today you can partake of all that is good about Christmas dinner. But just remember that when you return to the gym, you will have to put in a little extra time in order to burn the calories that you have consumed. But hey, it's Christmas! Who is worried about that right? Enjoy this day.

If you must cheat...

I am going to give you permission to cheat! A planned "cheat day" helps you to stay on your program better in the long run. If you're too strict all the time, you're setting yourself up for cravings and binging. One cheat meal per week will have only a minor effect on your progress. If you've been on a strict healthy diet plan, a cheat meal might actually be good for you! It will boost your metabolic rate and give your body the signal that you're not starving and that it's OK to keep burning a lot of calories. Over the holidays, schedule your dinners and parties so they fall on your cheat day. Then, on the other days of the week, be steadfast! Just the fact that you know you have a "cheat day" coming up will relieve the pressure of staying on a strict diet for a long time. Also, when you do have your cheat meal - ENJOY IT! If you're going to eat it and feel guilty, then don't have it at all. If you've stayed with the program all week long, then when "cheat day" rolls around, you deserve it! You can relax and enjoy it. Just remember to get right back on track once this meal is over. Plan your meals, follow the plan closely, and look forward to your next scheduled"cheat meal."
Sound like a plan?

Increase the Reps; Burn the Fat!!!!!!!!!!!

We want to exercise so that we feel and look great. Many of us have adopted a workout program to lose weight, and to become healthier. But in order to look our best, we have to burn the fat.

Fat is burned during working out, by increasing the number of reps (Reps are short for repetitions; the number of times you perform an exercise) that you may do during a certain exercise. The higher the reps that you are able to do, the better.

Say for instance you are curling dumbbells; try selecting a weight which will allow you to do reps of 20 to 25. On the last rep, you want to really have to push yourself to complete the set( sets are the number of times you have completed a certain number of reps; example 3 sets of 20 means that you will curl the dumbbell 20 times per set).

MyTunes!

An important part of maintaining your fitness goals is to stay focused and to stay motivated. And what better way to stay focused and motivated than while listening to your favorite songs while you workout.
It seems as though Mp3 players are becoming less and less expensive by the week. I have seen the prices range from $19 to $250. Any one will do. Most have enough storage space to allow you to have hours of music available to you while you. Enough for when you hit that 60 minute mark on the treadmill.
Uplifting and motivational songs are always good. I personally have listened to motivational speeches and audio books while running or on a stationary bike. It helps pass the time and take your mind off of that pain that you are feeling in your lungs and legs while running. Making your workouts fun is very important. Exercising while smiling inside does your body good.
So go out, get an Mp3 player, download your music to it, and hit the road.

Happy Holidaze

With all of the festivities and celebrations that occur during this time of year, many of us do not have time to fit our workouts in between all the parties. The progress that you may have made up until now can not be forgotten. Do not ruin the accomplishments that you have achieved by over eating and drinking. If you are not able to make it to the gym as you normally did, try taking the stairs at work, or taking the stairs at the mall while shopping for gifts.
After all of the parties are done, and the new year is here, make sure that you get back to your workout plan to continue to achieve your personal fitness goals. After a layoff, it is hard getting back in the grove. So you may have to step up your workout a bit after the holidays.

The True Definition of Diet.

A diet is merely what you eat on a regular basis. It is not starving yourself, or not eating anything good or tasty. It is only what you decide that you will eat. Eagles have a diet of fish and small animals. Birds have a diet of worms. Cows have a diet of grass. As a person who wants to lose weight and keep the weight off, your main goal is to adopt a diet which will help you do so.
So when you think of diet, do not think of it as not eating or starving yourself. Think of it as what you are going to have your daily meals consist of. That is all that a diet is. That's why so many people fail when they decide to "diet", because in the false use of the word, many have misinterpreted the meaning.
Now that you have decided to lose weight and get in shape. Of course you are going to want to include into your diet only healthy foods. Just remember that a diet does not mean starving yourself. It just refers to what you eat on a regular basis. So make your diet consistent with your goals of getting in shape and staying there.
Just one more point, and this is a good one: If you are having trouble cutting back on the junk food and poor eating habits, maybe you are not as interested in getting in shape like you said you were.

Lay off the salt.

Salt makes everything taste better, right? But salt is a detriment to anyone that is trying to lose weight. Salt holds water. It will give you the sensation of being thirsty, which will increase your consumption of water or other liquids. You do not want your body holding any more water than it really needs.
Often times when we are trying to drop a few pounds quickly, like for that class reunion, we have to be mindful of what we are putting in our food. Adding to much salt to your food will not help you lose the weight that you want.
So try to decrease the use of salt in your dishes. I know its going to be hard, and coming from a confirmed salt-a-holic like myself, things just don't taste as good without salt. As you get used to preparing meals without, you will be asking yourself , "why you didn't do it a long time ago?"

Get some ZZZZZZs

Did you know that your body burns calories while you are asleep? Getting a good night's rest, maybe 6-8 hours, does your body good. World class body builders and professional fitness competitors make it a rule to get in at least 8 hours of sleep to get themselves in top competition form.
After a day of working at the office, and then working out at the gym, your body needs rest so that it may perform its own "self-recovery". Your body has the ability to heal itself while you are asleep. Muscles that are sore after working out have to be repaired so that they become stronger. This is all done while you are sleeping.
So make sure that you are getting the proper rest so that you can maintain your workouts to the best of your abilities.

Output greater than Input

When trying to lose weight, one must not consume more calories than one is burning. It is just common sense. In order to lose weight, you must make sure that you are willing to maintain a strenuous workout plan which will help you burn the calories. In other words, if you are going to eat that 800 calorie chocolate cheese cake, plan on spending a few more minutes in the gym.
Many people that are in great shape, can sometimes eat what they want, as they are consistently working out and burning calories during their workouts.
The fact that you had to change your diet should not be looked upon as being a bummer. You can eat what you want to eat just as long as you burn if off. Your workouts must be consistent and you must push yourself in order to see results.

Stay Hydrated!

Drinking water and keeping your body hydrated is very important. Not only is your body mostly comprised of water. Water helps food digestion and helps your body absorb vitamins, minerals, and nutrients that are helpful and healthful.
Many people have the belief that if they stop drinking water, that they will lose weight; that they ave "water weight". That is not the case. If you are not properly hydrated, your body turns into self preservation mode, and will begin to hoard water. As it does not know when the next time it will get some.
Therefore, when you work out, make sure that you are breaking a sweat. But most importantly, make sure that you drink plenty of water.
When I work out, I visit the water fountain in the gym in between sets.

Work Out!

To achieve most goals, one must push himself to the limit. When you workout, make sure that you are pushing yourself to the limit. If you find that the weight that you are lifting are too lite, or the distance that you are running(or walking) is not making you sweat: STEP IT UP!
In order to begin to see result, you are going to have to push your self. If while doing push ups you find that doing 20 push ups are easy. Try doing 30. Muscles grow and fat is burned when you use energy.
Remember working out is not supposed to be painful, but it is supposed to hurt. And that is hurt in a good way. The soreness that you will feel after a hard workout will go away as you maintain your fitness plan.

One step at a time.

A man was once asked, " how do you eat an elephant?" His reply was, "Simple! One bite at a time." This should be your belief when it comes to your fitness plan. No matter how impossible your weight training goals may appear, you should understand the fact that you can take small steps towards achieving them.
Ask any person that you see at the gym or running at the park, and they will tell you: No one starts out being in great shape. They will tell you that it is a process. World class athletes and body builders all had to start at the same place you do:at the bottom. The best thing about starting at the bottem is that you have no where to go now but up. So just know that you have to take baby steps until you are able to run in full flight.
So do not get discouraged. If you stick to the program, stay focused, and never give up, you will achieve all of your fitness goals and be on your way to the top!

See a Physical Trainer.

Every now and then we need some added motivation. Or sometimes we need a map to help us get to where we need to go. A Personal Trainer can help. A Personal Trainer can test all of your vitals: weight, body fat composite, heart rate, etc. And tailor a workout plan that will help you reach your goals.
Many gyms around the world have Personal Trainers available. Sometimes, you don't even have to be a member of said gym to get counseled by a Personal Trainer.
So get help if you need it. A Personal Trainer can provide you with a road map to get to your fitness destination. And on your way to being in great shape.

Picture That!

The ability to visualize is very powerful. When you start to exercise. Your fitness program has to focus on the areas where you want to improve the most. You have to actually see the results that you wish to achieve.
Get a picture of a dress, a shirt, and suit, or a pair of jeans that you would eventually love to see yourself in. Save that picture and look at it before you head out to the gym or to run. You will be so motivated to complete your workout that you will not let anything stop you.
Remember exercising and maintaining physical fitness is important not only for outward appearances, but also for overall health. It strengthens your heart, lungs, immune system, and your mental health as well. So become "Stronger"!

Tip #7 Get a Workout Buddy

Many of us have a hard time starting and maintaining our fitness routine. We start to workout and then we stop. By getting someone to workout with, you will have a feeling of obligation to meet with your workout partner on a regular basis. If you and your workout partner decide to make a schedule; you both would make sure that the other is keeping up with the schedule.
Another benefit of getting a workout partner is the fact that friendly competition is always good. Trying to best your fitness partner will give you the motivation to do that extra set on the fitness machines or to complete that extra lap around the track. If you see that your fitness partner is on the treadmill for 30 minutes you will make sure that you are doing at least that or better.
So, team up with someone that is going to help you stay motivated and focused, so that you both are able to achieve your fitness goals.

Tip #6: Run, Run, Run

OK. You have decided that you want to get in better shape. What to do know? My advice for someone that is just starting, is to get out and run! Running is a great way to loss weight, and to improve your stamina, which you will need when and if you start to train or workout with steel weights. Running will help you build the endurance which is required to complete any fitness program.
Get yourself some nice, comfortable shoes(New Balance running shoes are inexpensive and comfortable) to start with. You don't need to have the expensive, Lycra, track suits that you may see Olympians in. Just a pair of sweats would be fine. And get out the door and RUN!
Any distance would be better than none. Just make sure that you improve upon that distance every time out.
If running is difficult for you, walking is also good. You can walk until you are strong enough to pick it up and start running.

Tip #5: Burn It Off!

One of the most important equations related to weight loss is the amount of food that you consume vs. the amount that you burn. In order to loss weight, you MUST burn more calories than you consume! This is very important. When you begin your fitness program, and start to change your eating habits, you must be mindful of the fact that you have to burn off the calories that you have consumed in a given day. If you plan on attending an "All You Can Eat' buffet, afterwards plan on spending some extra hours in the gym. Or adding on a few more laps around the track.
When you see someone that eats what they want without gaining a pound; It is more than likely that that person is very active. Increasing your physical activity helps increase your Metabolism. This is a good thing.