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Category Archives for "Fitness"

Staying in Shape – Free Exercises To Enjoy With The Family

You don’t have to spend a fortune trying to keep the family fit and healthy. While paid classes and gyms can be highly effective, there are plenty of free options available you can utilize.

If you’re looking to stay fit and healthy with the family, below you’ll discover some great exercise ideas you can do for free.

Go for a Walk

One of the best forms of free family exercise is to go for a walk together. Whether it’s a walk to your local park or whether you drive to a beauty spot and walk there, you’ll have a lot of different route options to choose from.

Going for a walk doesn’t just ensure you and the family get the exercise you need, but it also has great mental health benefits. Exercising outdoors is great for the mind and body.

Family Bootcamp

If you’re looking for something a little more intensive, why not set up your own family bootcamp? You can either create a set routine of exercises the family has to follow, or you can set up an assault course.

You can use all kinds of items lying around the home to create an indoor or outdoor circuit. Tailor the exercises to fit the age range of your kids and see how much fun everyone has. This is a particularly great form of free exercise for those who are competitive. Adding a competition element ensures everyone does their best with each exercise they perform....

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13 best kettlebell workouts to sculpt strong, lean muscle and burn fat from home

From five to forty-five minutes, there's something for everyone

You've got a kettlebell but now you need a stellar kettlebell workout to go with it? Makes sense. We've got your back (and glutes, abs, arms and core) with 13 of the best kettlebell workouts currently on YouTube. From mega-quick five-minute sprint sessions to slower, strength focused 45-minute classes, there's something for everyone, including beginners.

If you're a total newbie to free weights workouts or want to brush up on the basics of kettlebell exercises, we've got you there too - including how to pick the best weight kettlebell for you and your goals.

For now, though, let's get you going with what you came here for: a sweaty kettlebell workout that helps you get fit and sculpt muscle at home. Ready?

Click here to read on

Fitness Boredom Busters Work When You Dislike Exercise

Fitness Boredom Busters Work When You Dislike Exercise

Many people sometimes don’t prefer to do the long workouts that take an hour or more to complete. Whether it’s because of a lack of time, or a lack of energy, these workout can be long and strenuous.

If you have a busy schedule full of work and other commitments, it can be hard to fit a workout into your schedule. If this is the case, you might want to look into faster, shorter workouts that can get you similar results.

There are workout programs like HIIT, or high-intensity interval training, that help you work out just as much as you would in an hour, but in far less time. This is because it revolves around doing a ton of reps really quickly, and in a circuit style.

In a workout circuit, you won’t stick around on any one machine for long, instead opting to switch from machine to machine quickly and doing one set at a time. This gives you less rest time, so the trick is to do different body parts at each part of the circuit.

If you work out your biceps at one machine, you can do legs at another, then chest, and loop back around to biceps. By then, you should have gotten ample rest for that body part and can continue from there.

In contrast, a typical workout consists of doing 3-5 sets at one machine with breaks in between before moving on to another, which is more relaxed - but requires much more time.

This style can also be boring for some people, so HIIT and circuits help break up the monotony. One aspect of HIIT that you’ll notice is that it’s much more cardio-intensive. Since you’re not really resting your heart rate between workouts, it’s like doing cardio and weightlifting at the same time.

You’ll get tired out faster, but get a good workout in a shorter amount of time. When you decide to do HIIT, you should carefully plan out your route. Don’t rely on machines that people are using or hanging around, because you don’t want your next machine to be taken when you’re ready.

In the event that it is, have a backup machine ready to swap to. By planning which machines you’re going to go to, you don’t waste any time fumbling around looking for what to do next. These workouts are very effective, and can be very tiring despite their short lengths. You can get these done in a lunch break, even, if you wanted to!

Fitness for Gym Haters

Fitness for Gym Haters

For many people, the gym is an intimidating place. You walk inside, and there’s a bunch of in shape people that you feel may be judging you immediately. You walk around the maze of complicated-looking equipment, loose weights, and machines that you’ve never seen before, and it’s overwhelming.

Immediately, you can feel disheartened and lost on where you should even start. Gyms aren’t for everyone, but that doesn’t mean that you can’t still get in shape without one. One common solution to this problem is to build up your own home gym.

Obviously, this is a bit difficult to do in an apartment, unless you have an extra room or space saving equipment. You can dedicate your garage or any ground floor room to be a home gym, and over time you can steadily buy more equipment to help you get in shape.

Start with a small bench, a dumbbell rack with varying weights, and a treadmill, then you can work up to more equipment like a power rack or cable machine. Making your own home gym has multiple benefits, but also some drawbacks.

It costs more to start out, because gym equipment isn’t cheap. Machines can cost hundreds of dollars if not more, and they can be difficult to transport without a truck. However, there’s obviously no monthly fees, and you have the whole thing to yourself, so you’re free of the problems that a normal gym has.

Another option, and a much cheaper one, is to start out only doing cardio and bodyweight exercises. This can also be done in an apartment, because it doesn’t require any equipment.

For cardio, you can go for walks at a local park or around the street, and for muscle work, you can do push-ups, squats, lunges, pull ups, crunches, and more. This is great for beginners because it allows you to build up some strength and get decently toned, which may give you more confidence to try the gym again if you so choose.

If you want to work out at home, but you’re not sure what to do, you can either follow premade instructions online, or hire a personal trainer to train you over the Internet. Hiring a personal trainer may help you more, because they’ll know how to adjust your workouts to suit your strengths, weaknesses, and needs.

They’ll let you know which workouts you should be doing, how to improve your form, and more, which is all very helpful for a beginner. Having the right guidance and equipment to get started is only half the battle – the biggest obstacle will be making sure you’re motivated enough to show up and work out every day.

Is Your Fitness Program Too Lax?

Is Your Fitness Program Too Lax?

When many people start their resolution to get fit, the first thing they do is try to come up with some kind of program to follow. While there are many predetermined ones available online, many decide that they’d like to take matters into their own hands.

This isn’t always advisable, though, especially if you’re inexperienced with working out, since you won’t know what to do. Often times, you may end up creating or following a workout program that is far too relaxed and won’t get you the results that you want to see.

There are many ways that a program can be too relaxed. For one, it may not push your limits very much. Of course there are all types of different bodies out there, so what may be easy for someone may not be very hard for another.

When you go and work out, you should be giving it almost all you have by the end of it, so that you’ll really be reaching your breaking point. As you progress, what may have been difficult for you at the start will soon become easier, and your body will become stronger as a result.

Other times, fitness programs take a very laissez-faire approach to which exercises you should be doing, which doesn’t always work for some people. If you’ve hardly ever been in a gym, it can be intimidating when you first walk in because there’s so much equipment and so many things you can do, that you don’t know where to start.

In this case, a more rigid program would work better so that you’re never left feeling lost on what to do. This doesn’t just apply to exercise, either. Some fitness programs also include instructions for dieting, and if you’re trying to lose weight, dieting is arguably the most important part.

If you have a poor diet at the moment, a relaxed diet plan is not going to help you. While it may be hard, a rigorous diet plan will help you cut down weight much faster than a relaxed one will.

It’s worth noting that not everyone responds to rigid plans the same. For some, they’re a lot more helpful and yield more effective results. For others, they are too difficult to follow when it comes to which exercises they should do.

Don’t be afraid to adapt a plan a bit if it helps you, but try to stick with the basic outline that the program provides in order to see good results. As you progress, you’ll become better in tune with how your body responds and what’s best for your goals, allowing you to tweak fitness programs so that they’re tailored better for you.

Let Go of Easy

Let Go of Easy

Every time someone starts up a new fitness program, they never anticipate just how difficult it will actually be. While it might seem nice to look on the bright side and anticipate it being fun, that’s not quite the case.

You should be able to set your expectations right out of the gate knowing that fitness will not be easy, and it probably won’t be too fun at first, either. However, it will get you the results that you want to see.

If getting in shape really was easy, everyone would have done it by now. However, that’s not the case. One part of fitness that people underestimate is the amount of time it takes for you to really get in shape.

You may have read a headline in a magazine before about how someone miraculously lost 50 pounds in a month, or something along those lines. This is not going to be the case at all, and in fact the progress can be quite slow.

When you see someone who’s really in shape, chances are they’ve been working out consistently for years on end. You might have gone a month or two before without seeing the results you wanted before giving up.

Your body needs time to change and adjust, and it’s a slow process that takes many months before seeing any significant progress. This is something that you should know and expect going into fitness.

This idea also applies to your individual workouts. While nobody expects you to do a few hours of exercise each day as if you were getting ready for a bodybuilding competition, you should be putting in at least 30 minutes or more of work.

If you need to slow down your pace, you can, but to really see results you need to be doing more than 10 minutes – and that small amount is only for higher intensity workouts.

There are tons of people who think popping in each day for a quick 10-minute jog on the treadmill will be enough to get results. While it will help, that little amount of exercise is not going to take you very far quickly.

It might help a bit if you’re much more out of shape, but for most people, it’ll be fairly ineffective. Another hard part of fitness is dieting. Dieting is how you really lose weight, and is just as important as standard exercise.

Dieting is not fun for anyone, no matter how much they pretend to enjoy it. Eventually you get used to it and don’t mind adhering to it, but really it’s a hard part of fitness that you have to fully commit to doing.

Do You Have What It Takes to Get Fit?

Do You Have What It Takes to Get Fit?

It’s incredibly common for people to set themselves a New Year’s resolution to get in shape and work out each year, only to give up a few months in. This often results from one or two missed weeks of working out, after which they give up altogether and just reaffirm that they’ll do it next year instead.

You may have gone through something similar yourself, and you may end up getting frustrated about making the same resolutions every single year. It’s annoying promising yourself that you’ll do something time and time again only to fail each time.

What you have to do is ask yourself whether or not you have what it takes to get fit. This isn’t just a matter of physical ability, though that does play a role. Instead, it’s more of a mental obstacle you need to overcome.

If you think about your resolution as something half-hearted that you’re not really interested in doing, then you’re not really going to see results or consistency, and will end up quitting before too long.

You have to understand that fitness is a significant change in lifestyle. While you don’t have to turn into a gym rat to get in shape, you’re going to be rearranging your whole schedule, eating habits, mindset, and activity around getting fit.

If you don’t fully commit to it, you’re not going to last. The moment something goes wrong, such as a missed day at the gym, a bad meal, or a poor weigh-in, you’ll just want to quit.

Another thing you have to consider is what type of plan you’re going to follow. One of the worst mistakes you can do is just go into it blind and try to figure it out as you go. If you’re unexperienced with working out, and haven’t been doing it for awhile, then you’ll quickly get lost and do things that are inefficient and ineffective.

Instead, you should take some time to really do some research and find a plan that works well for you. So many people are wary of immersing themselves into the fitness culture because it can be intimidating, but don’t be afraid of joining some online forums and asking for help.

Many of the people you’ll come across have faced similar challenges and have proven solutions that can help you and that you may not have thought of before. Be willing to change your mindset when it comes to fitness if you want to really have a shot at success.

You can’t just have it as some little side hobby that you do occasionally, because it demands consistency and constant work if you really want to make the change in your life.

5 Ways to Tone a Flabby Body in 2020

5Ways to Tone a Flabby Body in 2020

While there’s no proven way to spot train one area for fat burning, it’s very possible to spot train one specific muscle group for toning. So as long as you’re being consistent with an all over body fat burning regimen, your efforts to tone up certain parts of your body with targeted exercises should pay off.

There are many trouble spots people usually want to focus on when toning up. Toning up doesn’t mean the same as bulking, so you don’t have to worry about growth if you don’t want to. It’s more about the shape and firmness of the muscle, not its size.

How to Tone Your Arms

Arms can be a source of shame for many people. Depending on how fat is distributed throughout your body, you may or may not have a bit of extra skin and fat around your arms, often around the tricep or underarm area.

Arms can be a particularly hard part of the body to tone up, since it’s not just dependent on losing weight like it is with belly fat. Instead, you need to focus on lifting weights in order to tone up your arms.

Triceps are the most common problem area for people’s arms. You might have noticed a bit of extra skin hanging down from your arms if you hold them out to the side, called batwings, and that’s just a lack of definition in your tricep.

By putting on more muscle in that area, you’ll be able to firm it up and reduce the amount of loose skin. People often worry about looking too muscular, but rest assured, that won’t be the case.

It just takes a bit of healthy muscle to look toned. There are plenty of tricep workouts to do in order to tone this area, with one of the most common ones being dips. Dips can be done just about anywhere with various levels of difficulty depending on how strong you are.

They can be done by holding onto a slightly elevated surface behind you, with your feet out in front of you on the ground. You let your body come down, and then push yourself back up....

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5 Ways to Have Fun as You Get Fit

Ways to Have Fun as You Get Fit

There are some things we do because we want to live our best lives. Getting fit is one of them. It isn’t necessarily a fun thing to do if you just force yourself to eat right and do boring exercises every day.

If you don’t approach it from a place of enthusiasm, it will be very hard for you to maintain any sort of consistency over the course of weeks, months, and years. Instead, you’ll begin to dread doing it and you’ll procrastinate and avoid it whenever possible.

Walk in Interesting Destinations

Walking on a treadmill in a gym is unbearably boring. Nobody likes getting in shape by walking the same speed on a flat surface staring blankly at the wall, at best with music coming in through headphones.

It makes things tedious, and when you have to do something tedious, more often than not you’re going to stop doing it. If you really want to commit to fitness and not be bored to death while doing it, get outside and walk in some interesting places instead.

There are so many good places to walk all around the world. No matter where you live, you’re bound to have some place good not too far away and have fun while you get fit. One common place is the park.

Almost every city or town has a park that you can go visit, and they often have dedicated paths and trails just for people who want to run or walk around. You can park and go through that whole path and it might end up being over a mile before you even realize it.

Some cities have botanical gardens open to the public, and this is a great option, too. They’re essentially much nicer parks, full of flowers and beautiful trees. Having this scenery makes the long walk so much more bearable because you’re actually seeing things that you like, and as the seasons progress, you’ll be able to see all the flora changing.....

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5 Ways to Get Six Pack Abs in 2020

5 Ways to Get Six Pack Abs in 2020

One of the ultimate ways to showcase your fitness is by showing off your six pack abs. It’s become a common badge of honor among fitness enthusiasts to be able to prove that they have them.

There are many things you can do to shed fat and reveal the toned and carved ab muscles you want everyone to see – or just for your own personal satisfaction! Sometimes it has nothing to do with showcasing anything, and everything to do with simply feeling strong and healthy.

Increase Cardio to Tone Your Tummy

When people think about what they’d look like being in shape, one of the most commonly sought after features is having six pack abs. Everyone wants abs because it’s seen as a pinnacle in fitness, meaning that not only do you have a flat stomach, but you’ve also toned and worked it out to where the abs can shine through.

There are a lot of steps to get to that point, one of which is using cardio to tone up your midsection. For many people, their lack of abs is from a combination of excess fat hiding them as well very little (if any) definition from a lack of exercise.

This is why cardio is a great starting point to work towards them. Cardio helps you burn fat, but it also engages your core along with your legs, helping you develop muscles there so that you can see your abs a bit faster to begin with.

There are some forms of cardio that just happen to work better than others for this purpose. For example, rowing machines and jumping rope force you to engage your abs more, making them more defined.

Things like swimming are mostly for burning belly fat. It’s not a really massive difference, so as long as you’re doing a form of cardio you enjoy, that’s what matters. As far as scheduling goes, you should be doing cardio around 3 times a week.

Whether you combine it with your weightlifting days or keep them separate is up to you, though many people prefer to keep them separate so they’re not too tired to do either the weightlifting or the cardio....

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