Dont Lose Track Of Your Fitness Goals

It is so straightforward to get a gym membership on January 1st going for a couple of weeks then the next minute you get caught up inside your busy way of life, these words almost certainly sound familiar “this year I will get toned up/ lose 2 stone’s”.

How can we stop falling off track? By setting short term objectives i.e. set a three week training regime for three days Mon, Wed, Fri you should know what you’ll do on those days regardless of whether its set classes or a programme written by a fitness professional. A important step would be to weigh/ measure your self self so you might have a reference of where you began and then do the exact same at the end of the 3 weeks.

You undoubtedly desire to maintain a food diary just to start with until you get your self into a great habit of eating, plus it’s very good to see in written where youre going wrong. This can make such a distinction to the outcomes you accomplish.

Once you’ve completed the very first 3weeks you need to notice a slight change physically and mentally. In case you do not see significantly distinction do not be disheartened just be much more strict on what you eat, step up your game within the gym and maybe add an additional day to your training. An additional very good thing would be to mark the days you’ll want to attend on your calendar and inside your diary to ensure you do not overlook your three week mission. Once you’ve completed your very first three weeks makes certain you change your routine to stay away from coming to a halt or just obtaining plain board.

Timing is important, change the timing of your gym occasionally go within the morning, other times after work. This way you’ll be able to come across out the very best timings that suit you. Plenty of gyms open at 6.30am; try going just before work, see how significantly is changes the perspective of your day. You’ll feel far more relaxed.

If youre lacking motivation or never have an organised routine why not try a personal trainer just until you get into routine. It is possible to explain your objectives to them and they can put together a tailored programme for you and guide you on nutrition. An additional excellent tip would be to tell your friends, partner and work colleges what youre up to so they can ask you how youre performing at the gym, it is possible to get support from those that live with you and at least you’ll not feel so tempted to fall into eating poor habits whilst around them.

Follow this guidance and stay focused on your mission at hand, and make certain you ask the fitness experts inside your gym questions its their job to assist you.

Muscle Building Supplements For Senior Fitness

Good Muscle Building Supplements Hard to Find for Senior Fitness

Muscle mass drops quickly after about age 50. Muscle loss becomes a health concern starting after age 60. Unfortunately, the vast majority of supplements for enhancing lean body mass are directed at younger people. Research studies on their use for seniors is either absent or shows weak results.

Typical examples include growth hormone (hGH) secretagogues, supplements that increase hGH release from the pituituary gland. HGH spikes are very valuable for counteracting muscle loss. The most commonly researched supplement for this purpose is L-arginine. The bad news that I discovered for my age group (mid-60s), though, is that it fails for us seniors.

The best that commercial industry has to offer is a product called Ensure Muscle Health. I wouldn’t put that junk in my body on a dare. Taking a quick look at the Nutrition Facts shows that this is mostly sugar water – the first two ingredients are water and sugar – with a few grams of protein, mostly from casein, the cheapest protein on the market. To be at least a little positive, you get 13 grams of protein to go with your 22 grams of sugar (part of 32 grams of carbohydrate overall).

That is way too much sugar! For comparison, one small, 8 oz bottle provides almost 2.5 times the amount of sugar as a 12 oz can of Coca Cola. Wow!

If anything, the best ingredient in this product for building or retaining muscle mass is hidden in the ingredients list: beta-hydroxy-beta-methylbutyrate (aka, HMB). You know what that is, right? Right…it’s a common supplement that everyone knows about – NOT. This is actually a fantastic ingredient for muscle building supplements, especially for senior fitness, which I have written about earlier.

The good news about HMB is twofold: 1) It is available in products other than Ensure Muscle Health; and, 2) It can be combined with two common amino acids, in reasonable doses, that have been shown to provide significant benefits in as few as 12 weeks. And it works in some the weakest seniors in our ‘mature’ population: elderly women.

Great News for Senior Men and Women

My view is that, if something works well in elderly women, even in the absence of an exercise program, then it certainly will help me. Here are full reference citation details of the study in questions:

Flakoll P, Sharp R, Baier S, Levenhagen D, Carr C, Nissen S. Effect of beta-hydroxy-beta-methylbutyrate, arginine, and lysine supplementation on strength, functionality, body composition, and protein metabolism in elderly women. Nutrition. 2004 May;20(5):445-51.

The study protocol included women of average age 76.7 years who were randomized to receive either a placebo or a treatment with 2 g beta-hydroxy-beta-methylbutyrate (HMB), 5 g arginine, and 1.5 g lysine daily.

After 12 wk, there was a 17% improvement in the “get-up-and-go” functionality test in the treatment group but no change in the placebo group. Improvements in the treatment group were also seen increased limb circumference, leg strength, handgrip strength and positive trends in fat-free mass. In addition, whole-body protein synthesis increased approximately 20% in the treatment group as opposed to the placebo group.

The authors concluded that daily supplementation of beta-hydroxy-beta-methylbutyrate, arginine, and lysine for 12 weeks positively alters measurements of functionality, strength, fat-free mass, and protein synthesis, suggesting that the strategy of targeted nutrition has the ability to affect muscle health in elderly women.

The nice thing about research studies like this is that, even if the scientific jargon is a little complicated, the conclusions are very clear. Let me also point out that the daily dosages used in this study correspond to reasonable amounts of these supplements: 2 grams of HMB, 5 grams of arginine, and 1.5 grams of lysine. In fact, supplements are now widely available that provide the right amount of HMB, and supplements have been widely available for a long time that provide the right amounts of arginine and lysine.

It may seem as though the benefits are a little understated here. As a career-long research scientist, I will just say that I’m not really into marketing hype. I think the research speaks for itself. A more telling comment is this: I am sufficiently impressed by this study that I have added these ingredients to my own daily supplement regimen. I recommend them for everyone, especially for us ‘mature’ folks who want (and expect) to stay fit for many years to come.

Fitness Kickboxing Workout Classes In Colwood, Bc

Kickboxing Classes in Colwood, BC, Victoria County

There are only so many days that someone wants to go to the gym. Consider a Colwood kickboxing class and start seeing results that the gym was never able to give you. People dread on the fact that they have to go to the gym every day and never see the results that they are looking for. Its about time you jump on the bandwagon of cardio exercises in Colwood, BC, rather than the conventional treadmill run.

With kick boxing boot camp exercises, the ability to increase the importance of your health and fitness, and the fact that you will be losing weight while enjoying a high energy fitness kickboxing workout, youll find yourself reaching your desired goal in achieving the body you always dreamed of having.

Boot camp exercises are workouts that add body weight exercises to classic kickboxing moves. Like traditional Colwood kickboxing classes, these involve active warm-up and cool-down periods. During boot camp exercises the use of body weights will train your bodys balancing mechanisms, as well as your coordination. Cardio kick boxing boot camp exercises in Colwood have the ability to fully work your entire body and burn large amounts of calories in just a short amount of time.

Health and fitness is extremely important and when it comes to kickboxing in Colwood, BC, you are guaranteed to be a healthier new YOU. Because this exercise is heart-pumping, you tend to increase your heart rate performance and breathing capacity. A Colwood Kickboxing classes is a high pace, high energy level fitness workout. This class allows you to be fully aware of your surroundings, letting all of your stress and frustrations out. You will be burning fat and toning your body all at the same time. Not only will you look great but you will feel great. You will be more confident and your spirits will be high. You will feel more alive and more ready than ever to take on daily tasks.

A more toned and fit physique is what everyone desires. Get encouraged and enroll today to be part of a Colwood kick boxing class and proceed to a great transformation!

Kick boxing classes in Colwood allow you to let loose. Your body will move in ways in which you will have complete control over. While being a part of a Colwood kickboxing class you will develop strength, and a very high level of self-defense. You will take in all of the simple and complex tasks and skills in which are taught during such a class. You will begin to notice that everything you learn during a fitness kickboxing class in Colwood will benefit you both during class and outside of class.

So what will it be? Do you want a new and improved you? A lifestyle that you can be satisfied with, that can make you feel great about who it is that you are and what it is you look like? Do yourself a favor and pick up a Colwood, BC kickboxing class! You will not regret this decision and you will constantly wonder why you didnt enroll in a Colwood kick boxing program sooner.

Becoming Fit With A Proper Fitness Program

While exercise is an important part of fitness and staying healthy, it is not all there is. There is a lot more to truly being fit than running or lifting weights. You will need to be smart and make good decisions in all areas of life if you want to truly get fit. As you age, leading a healthy life and being fit will become more important than ever. How many times, over the last months and years, have you thought “I really need to get healthier” to yourself?

Thankfully you can do a few things today to start to increase your health and fitness. Here are a few tips and tricks that you can use to be healthier and more physically fit.

Your entire body needs to be worked on. Do not listen to anyone who tells you that you only have to work on the areas of your body that you do not like. If you truly want to improve your body you will need to exercise your whole body and its systems. Cardiovascular work, endurance work and strength work are all necessary. To truly get healthy you need to work on all of your muscles. If you only work on a two or three muscles at a time you will only build up those muscles and feel bigger and bulkier than you did before. Go for a swim! Many health and fitness experts insist that swimming is the absolute best workout that you can give yourself. Swimming is a full body workout. It is also the lowest impact sport out there. That means that while your body does not undergo a lot of wear and tear, you are still getting a thorough workout. This is because the water helps to support the weight of your body so that your muscles and cardiovascular system get exercise but your weight is not a factor in the overall workout. This exercise has the added benefit of being a lot of fun.

Use Wii Fit! If you are new to exercise and physical fitness this game can really help you! This program lets you get fit in the privacy of your own living room. It will teach you some basic moves so that when you do decide to exercise in a public space you will have some experience. Many people eschew working out in public because they are afraid of looking silly. Avoid the fear altogether by using Wii Fit.

Getting physically fit at home is easier than it has ever been. If Wii Fit is not your thing there are a lot of other fitness programs that work with the Wii system and the balance board. Fitness is a total state of being that encompasses your mind and your body. You can exercise every single day but if you are not making any other healthy choices you are not going to get very far. To truly get fit you need to eat a healthy diet and make healthy lifestyle choices. In addition to this you, obviously, need to establish a regular exercise routine. If you work with someone who is experienced in fitness, are practical and use your common sense you should be able to achieve quite a high level of fitness.

Those fitness and weight loss tips can help you, however in case you truly wish to receive the best results you will need to go after a complete system that will integrates healthy nutrition plan in addition to effective physical exercises.

Have a look at the links below for few recommendations.

Fitness Equipment Service Tunturi E60 Upright Magnetic Exercise Bicycle Review

Searching for fitness equipment can take a great deal of your time, plus it can be bewildering as well. Because of the abundance of assorted machines to be had, it can occasionally can be tricky to come up with the one which is more suitable for you. A common error which quite a few people share is selecting a low-priced machine in order to hold onto their money. In actuality however, substandard equipment will generally tear up more quickly and stop working. Furthermore, training on a machine which isn’t adequately polished up makes you in danger of being hurt. The stationary bike is a favourite form of exercise equipment. It has a low impact, familiar motion, and most people feel comfortable using it. The more at ease you are with the machine, the more frequently it’s apt to be used. For the best results, fitness experts recommend that you exercise 30 minutes per session, 3 times per week. Here’s some information about a sturdy well-designed exercise bike from Tunturi, the E60 media upright model, and why you should have it maintained by a fitness equipment service.

Fitness Equipment Service: Main Parts of the Tunturi E60 Upright Magnetic Exercise Bicycle

At a cost of approximately 999.00, this machine is precision-designed and consists of all the elements you should need to remain on course with your workout programme. Don’t be fooled, this is some intricate exercise equipment which needs to be maintained in top condition by a service provider. With a state of the art exercise monitor that delivers constant feedback on your workout, you’ll sure to never over- or under-exercise. With this screen you can view the amount of energy burned, distance, speed, RPM, time, and training power or watts. The E60 contains 24 heart rate programmes, along with numerous workout modes like manual and constant heart rate control and quick start. It features user programmes, along with a very significant recovery programme. Along with the integrated programmes, there will be 4 heart rate controlled routines, 4 predetermined programmes, a recovery heart rate programme, a constant heart rate programme and a fitness test. The T-Ride aspect mocks outdoor bicycling.

Fitness Equipment Service: Further Facts Concerning the Tunturi E60 Exercise Bicycle

For those who own an MP3 player which you listen to while you exercise, it will please you to find out that the E60 contains a USB port. In addition, it has an analogue audio/composite video input for a television and DVD player. Also it features an SD card slot. It’s ready to receive digital video and has both AV and PC connectability. The E60′s brake electromagnetic transmission ratio is 1:9, and the rotating mass weighs 14kg. It has a power output of 440W at 100 RPM and 260W at 60 RPM. In the midst of all of these elaborate electronics, many things can break down, as a result, you need to make sure to keep your E60 in good working condition by a loyal and qualified fitness equipment service company.

The Tunturi E60 upright exercise bicycle is a great way to add variety to your fitness regimen. However, if it does require maintenance or repair, it’s best to engage a fitness equipment service firm, and not try to do it yourself.

Compact Fitness Equipment For Your Home Gym

Fitness is growing in popularity by leaps and bounds, but not everyone wants to go running off to the gym. If you have small children, or a busy work schedule, you may just not have the time. Also, you may prefer working out in private without those weight-tossing hulks surrounding you. For these and other reasons, home gyms have become very popular. However, space can be at a premium in the home, which is why compact fitness equipment makes sense. Some gear can even be folded and tucked under the bed or in a closet when not in use.

Before purchasing any fitness equipment you should determine what your goals are, but just about everyone will want a piece of cardio equipment for exercising the heart and some resistance gear (such as dumbbells) for toning and building muscle. Lets have a look at some of the compact fitness equipment thats available.

Compact Exercise Bikes

These stationary exercise bikes offer a great cardio fitness opportunity in a small space. Even if you live in an apartment, you will probably have the room. They take up very little space and come with a wide array of features, so finding the bike thats right for you isnt that difficult at all. Compact exercise bikes come in all different price points and are made by many different manufacturers from low end to high end such as with the Schwinn exercise bikes.

Mini Steppers

Steppers have been popular for some time now but some of these machines can be extremely big and take up a lot of space. Thats where the mini steppers come in. These tiny steppers take up no room at all. It’s true that they are very basic, with no bells and whistles, but at the end of the day they do what any stepper does: offer you a solid cardiovascular workout. These units are so portable you can move them from room to room on a whim, and easily tuck them under a chair or bed when not in use.

Folding Treadmills

Treadmills are a great way to keep walking, jogging, or running when the weather is awful or when you are pressed for time. The trouble is many of them take up a great deal of space. In recent years weve seen a good selection of folding treadmills come to market offering many of the features larger counterparts have, including preset programs, varying elevation, calorie and lap counters, heart rate monitors, and more. Just fold and store under your bed when not in use. Thats convenient!

Resistance Bands

Resistance bands often get overlooked because their real value isnt recognized. They are actually an excellent way to build strength and condition one’s cardiovascular system. They are relatively inexpensive when it comes go fitness equipment, and they take no room at all. Store them in a drawer or hang them on a door hook. Pick up a video or an instruction manual when you buy them; you’ll be amazed at all the different resistance-training exercises you can do to build muscle and tone your body.

Dumbbells

Dumbbells are free weights that can be used for strength training. While buying a whole set can get expensive (not to mention taking up a lot of room), you can now purchase compact dumbbell systems that range from a few pounds to 45 or even 90 pounds, all on the same bar. You just select the weight you want. Bowflex Select Tech and Power Blocks are examples. You may also want to get a folding bench to give variety to your workout.

As you can see, there are many options available in fitness equipment even if you have limited space. The key is finding whats right for you and building up a home gym that you’ll appreciate enough to use!

Tips For Creating An Optimal Layout For Fitness Equipment In A Health Club

Designing the layout for commercial fitness equipment in a Health Club can be difficult if you havent done it before. Knowing a few tips beforehand or seeking advice from a commercial fitness equipment dealer is a good idea since theyll have previous experience and knowledge about the optimal layout for the fitness equipment. Here are five tips to keep in mind when setting up a Health Club.
1 Make sure to have enough Cardiovascular Equipment in a convenient location within the facility.
For a lot of gym users the cardiovascular equipment is the most important and the fitness equipment that they will use most often. Make sure you have enough equipment to accommodate multiple users at a time. A medium sized club should have 3-5 Treadmills, 2-3 Elliptical Trainers, 2-3 Exercise Bikes and 1 Stair Climber and/or Rowing Machine. Ensure that there is enough space around the equipment so that users can comfortably get on and off the machine without impeding users on other machines. Cardio Equipment should be facing an open space and not a wall. All the cardio equipment should also be kept in the same general area and preferable with easy access so members dont have to trek though the strength equipment or weight lifting stations to get to it, as that can be pretty intimidating for some members.
2 Space is key for Strength Equipment and Free Weights.
When clients are lifting weights or working on strength machines they need to have enough space to use the full range of motion. If space is limited in your facility than choosing multi-station gyms is a good option. They allow users to work on different muscle groups all on one piece of equipment. For safety reasons there should be a rubber floor in the strength area of the club with enough space in between machines or stations that if a weight is drop it will not hit a user nearby. There should also be an area for free weights and benches, preferably near a wall so the weights can be put away safely. Gym users also like a mirrored wall in the strength area so they can check on their form.
3 Dont forget about stretching.
Its important to remember a cool down, stretching or sit up area for clients as well. This area should be away from the dangers of the strength equipment in a relatively quiet part of the facility. Mats should be provided for floor exercises and a few yoga and Pilates balls are great too. There must be enough floor space for members to lay down and stretch out without hitting walls, equipment or other members.
4 Classes should be held in a separate room
Whether its a yoga class, step class or strength class any instructional classes need their own space and one with a closed door is best. Members who partake in classes dont like being watched by the members who arent taking part. Not only is it a distraction to other users but when classes are held in the open area of the gym, clients in the class will not be working to their full potential usually due to embarrassment. There is also the potential for injury on other pieces of fitness equipment if the class isnt held in its own dedicated closed space.
5 A womens only area is hugely beneficial.
There is a large number of women who will not join or use a Health Club purely because they are intimidated by the idea of working out amongst men. Men lift heavier weights, make more noise and often sweat more than women and this can put people off joining. Having an area dedicated only for women is a huge selling factor to a lot of female club users. The womens only area should have one or two pieces of cardio equipment and a circuit of resistance machines that cover all areas of the body. This area should be convenient to get to from the changing rooms and the women should not have to parade past the weight lifting area to get to it.
Following these simple tips will help create an optimal layout of commercial fitness equipment in a Health Club. Although its not an exact science there are certain things that can be done to make your club more appealing to the users. More knowledge can be gained by speaking with your fitness equipment representative or other gym owners. As they say knowledge is Power.

How To Look Like A Fitness Model Without Being One

Being able to look like a fitness model without being one might seem a tad unrealistic goal, but no longer. Lets face it, we are a very obese nation and thats only to be expected if we keep binging out on greasy burgers for every three hours or so. You could diet but with so many diet programs out there, it is bit difficult to select the program leave alone to stick to the script. Im sure that you are more than aware of the numerous diet programs out there, each promising to the heavens that they are the only viable option when it comes to cutting out the fat. But the fact is that most of these diet programs will leave you looking like someone whos been on a hunger strike for the last one year and their impact on your health will be long-term to say the least.

When it comes to diet programs you will need to do a bit of rethink, as some tend to resemble a boot camp than anything else. Furthermore, they concentrate on producing the results in a short space of time. Given that, is it any wonder that many of the dieters out there do fall of the wagon the moment their diet produces the end result. Subjecting your body to liquid diets to no-food diets will intensify your hunger pangs so much so that you would be willing to munch on anything moving in front of you. Before opting for a diet program, you will need to revaluate that program, analyze the methodology to see if they lead to any harmful side effects and more importantly, see if the program provides for natural methods as opposed to artificial ones for trimming that fat.

On the surface of it, the e-book how to look like a fitness model without being one seems to be the usual out-of-the-mill sort of diet programs. However, on a closer look, you should be able to see that some of the workout methods listed here are comprehensive. Do these workouts work? Well, I should be able to let you know on the same, in about another 4 weeks or so. Heres a recap of what this product offers. It is a 150-page e-book, comes with 4 workout sessions a week, providing the perfect exercise tool for those who are pressed for time. This product is about a 12-week fat loss program that emphasizes the natural way to lose the cellulite than artificial methods. Furthermore, it comes packed with advice, tips and photos, enough to give you an idea as to whether you are doing it right or not.

This e-book comes with a complimentary mp3 audio to help you keep your focus on the goal. It comes with two bonus e-books, one to help you control those insane food cravings and the other on selecting the right food combination to help you maximize your weight loss. The neat part about this program is that it does not have to end with you, looking as though you have just walked out of Jay Lenos show – weird and the bizarre. If you are looking for healthy options to cut out that cellulite, you may want to take a closer look at this e-book.

Family Fitness The Evil Of Not Being Healthy

Methods of family fitness are becoming even more and more popular simply because of obesity in women is becoming more prevalent than it used to be. Studies show that 4 out of 10 women experience some form of obesity and it has reached an alarming rate compared to 5 years ago wherein in obesity only plagues 1 out of 10 women ages 18-30 years old. Because of this alarming rate, the demand for family fitness has reached an utmost high in the last decade. An estimated number of 30 million American women suffer from obesity or female obesity or over-weight problems and they suffer emotionally devastating consequences that it brings because we all know that women are truly physical being and family fitness is their some sort of savior in bringing back beauty to them by bringing them a beautiful and sexy body.

Family fitness: Know the facts

The fact is that many women lose themselves due to elements that are beyond their control while some just lose to their weight because of their diet and lifestyle. Drinking alcohol or smoking is very much attributed as the cause for female obesity and thus as the demand for alcoholic beverages and cigarettes rises in the market, so does the demand for family fitness. The problem is that not all of them have the discipline for family fitness. Female obesity causes women to feel stress and anxiety. But you shouldnt be worried anymore because there are ways to bring these elements under control and regain healthy weight like new. Luckily, family fitness methods are available to anyone and are almost free for all.

Family fitness: for children as well

Some ignore this simple fact: Childhood obesity is alarming at a very alarming and high rate right now as kids spend more time indoors watching television and playing video games. Even kids have schedules and there is not much time to exercise going on this lives. Family fitness concerns not only adults but kids as well. Studies show that a family that does not have the value for family fitness have a high tendency to be plagues with heart diseases and diabetes.

Because of these simple facts, we need to spend more time for family fitness rather than being a lazy couch potato. Instead of staying at home watching TV, why not encourage your entire family to take a walk in the park and play some Frisbees or rent a bike and go around the park? The sunlight is good for the body as well as you get that much needed exercise and promote family fitness.

Tina, 56, has this to say about family fitness, Me and my family are not really into family fitness and that was why we were always too tired to do anything or we lack energy and at the end of the day, all of us would just retire in our homes and not ask each other how our day ways. Good thing I read this article about family fitness and I was just inspired to take that one step towards my family being healthy, happy and energetic through family fitness.

Charles Poliquin Biosignature Modulation A Very Personal Approach To Fitness

The latest trends in medicine, fitness and health are all about tailoring specific treatments to individual needs and BioSignature modulation is an individualised approach to reducing fat in certain parts of your body. Different people put on weight in different areas and in different ways depending on their diet and lifestyle. If you look at your body you will notice that you put on weight in certain areas more than others. Normally these are the areas you would like to cut the weight down.

This is down to your hormones. You can tell from your body weight if you are eating the correct foods, having the correct diet or if your body is hormonally balanced. The good news is that these things can be changed and correct hormonal balance can be achieved with appropriate diet and exercise.

BioSignature modulation is a technique developed by Charles Poliquin and it involves 12 fat checks on your body to see where you are more likely to put weight on. How to get rid of it and what the reason is behind it. The results will create an all over body blueprint. Your biosignature blueprint will never be the same as others, so you are guaranteed to get a personal plan.

Together With your biosignature blueprint is an exercise regime that is designed to be the best for you and this will be created alongside an appropriate diet which will be made to suit your body. This will lead to long lasting weight reduction in all the areas you believe are needed. You will leave with a new body, better diet and balanced hormones.

What about specific result? As a women, you can lose the bingo wings, the love handles and that belly. As a man you can lose the man boobs, tone the beer belly and start to create muscle in your arms. You will learn why you put weight on in these areas more than others and how to stop it from happening again.

You will find that the results will lead to an all over body change and feel the physical difference and mental effect it will have on you. If you follow your personal biosignature plan correctly you will feel leaner, fitter, healthier, stronger and happier.