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What do you do when you're too tired to exercise?
We all know the facts. Working out is good for you. Besides the fact that you might actually like yourself, it lowers your risk for disease. It's not that you don't necessarily want to, you just don't have the energy! Maybe you've purchased that workout program, started a few days, but that is as far as you got. Now you feel like a failure and it makes you hate yourself that much more!
People say, "Well if you would exercise, you'd have more energy." It seems like a cruel cycle because you don't have the energy to exercise in the first place!
I learned I was looking at this all wrong. Allow me to explain. Imagine you're building your dream house...
You have it designed exactly the way you want it to look. It's beautiful. Anyone driving by could see how lucky you are to have this amazing home. Here's the problem. You spent so much time and money making sure that the outside was perfect, that you didn't do anything to take care of the inside. The plumbing is not functional, there is no electricity or water. This home has no value! It's pretty but you can't use it!
I believe we do the same thing to our bodies!
We try these hard workout programs or maybe even just running. We wonder why we can't preform or even have the energy to start. We haven't taken care of the inside of our bodies!!!
If we are not going to learn how to eat, we are wasting our time. Your body needs the proper fuel to run in life, healthy proteins, water, healthy carbs and antioxidants, and we're trying to run it on empty!
Maybe you don't know how to eat. You see no carb, fat free, sugar free, low calorie EVERYWHERE! How is anyone supposed to know what to eat?
So what is right? I have learned first hand how to fuel my body. Start by adding good quality proteins (grass fed beef, free range organic chicken, free range organic eggs) and add them to healthy carbs (sweet potatoes, broccoli, apples). Add lots of water and you'll go from operating in the negative to turbo charged!
My message is this. "Tired" is your bodies' way of telling you - SOMETHING IS WRONG!
I guess the question is, Are you going to listen?
Megan Bullington is a Health and Fitness Coach that loves to help take people from where they are... to what they can BECOME! As someone who has personally struggled with depression and anxiety, at times not even being able to get out of bed, she believes that we can change where we are, who we are, by the foods we put into our bodies and the activities we do to strengthen ourselves inside and out!
For a free copy of "What to Eat (and NOT to eat) for More Energy and Lasting Weight Loss" go to http://www.meganbullington.com
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The upper body is the main point of focus for many fitness enthusiasts. It can be argued that the lower body (legs, glutes, calves) is just as important and worth an equal amount of focus, however, at the beach, everyone is checking out your upper body! So we will check out the . These are exercises that give you the most 'bang for your buck' and form a solid foundation that you can build upon with other supplementary isolation exercises.
Remember that these are just ideas. This is just a guide and if you have found other exercises to work better for you, then that's awesome. I have written this with the total novice in mind. Three years ago I was in exactly the same position and I would have been utterly grateful to have a guide like this.
1. Benchpress - Yes, the classic bench-press is one of the best upper body exercises known to man. It is a compound exercise that not only works on the chest but on multiple muscle groups. It also has multiple variations that enable one to target different sections of these muscles. It can be performed on an incline, a flat bench and a decline bench which work the top, middle and lower parts of the chest respectively. Other muscles targeted as the front deltoids and the triceps.
2. Bent Over Row - The bent over row is an exercise I am not particularly fond of. It's fairly dangerous especially if you don't know what you are doing. However, the ROI is too great to be ignored. The evidence is clear to see; 6 time Mr Olympia Dorian Yates credited this incredible exercise with his freakish back development. Just Google "Dorian Yates back". The bent over row is an excellent latissimus dorsi exercise. It also works on the biceps, traps, rear deltoids and the rhomboids. If the weight is sufficiently heavy, it can double as an effective forearm exercise.
3. Military Press - Last but not least is the excellent military press. Others refer to it as the overhead press. It can be performed standing or seated - whatever your preference. When performed standing with a fairly heavy weight, it can serve as an excellent workout for the erector spinae muscles which are responsible for that deep ridge that goes all the way down your back (median furrow). The military press is primarily a shoulder and trapezius muscle exercise. It works on the medial deltoids and the traps. Other muscles worked are the neck, the triceps and the lats.
We have purposely excluded the abdominals from this simply because they do not require much focus. That's not to say you must ignore them totally but simply lowering your body fat will reveal a set of abs. If then you are not happy with the size of the depth, you can perform some exercises to bring them out more. With that said, why not get down the gym and give these exercises a go? What are you waiting for?
For more top upper body and latissimus dorsi exercises check out our muscle building website.
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When everyone talks about getting a six pack, they rarely speak of the other muscles in your core. The muscles that make your six pack 'pop' and look all the more dramatic. The muscles I am speaking of are the obliques. They are the muscles on either side of your abdominals - beneath your ribs. Most do not know this but when the obliques are worked on sufficiently, they can enhance the appearance of being 'ripped' provided your body-fat is low enough. Without further ado, we shall take a look at some of the .
1. Twisting sit ups - The classic oblique exercises is the twisting sit up. It is rarely ever used to great effect because it could be argued that many simply do not know how to perform it properly. To perform the exercise properly, you must deliberately squeeze your abdominals when you perform the 'twist'. Simply twisting your upper body is not enough. This is the single biggest six pack shortcut - the contraction.
2. Ab Rollout - The ab rollout is primarily a stretching and contracting movement which can be modified or adapted to work on the obliques. One of the best ways in which you can do this is by rolling out your abdominal exercise wheel to either side. This is a simple and effective way to work on your abs.
3. Windscreen wipers - Windscreen wipers are an advanced 'hanging' exercise best performed while suspended from a pull up bar. Novices are advised to use straps as they will probably lack the requisite grip strength and endurance to hang on long enough to finish your set. The twisting motion of these is so much more effective as there is a greater range of motion and you are dealing with more weight (your legs).
4. Side bends - Side bends are awesome. You have to be careful with these as they can add undesirable inches of muscle to your waist. Getting too enthusiastic with side bends could leave you with a thick waist which ruins the V-shape illusion we all desire. I'd perform these with a light weight for multiple reps to increase muscle tone as opposed to fuelling muscle growth.
5. Side crunches - last but not least is the humble side crunch. Like the twisting sit up, you need to squeeze hard on the concentric movement and slowly perform the eccentric movement in order to reap the benefits of this exercise. Going through the motions and aiming to do tonnes of reps will NOT give you the full benefit.
Remember to perform these in moderation. You'll want to avoid adding too much muscle as that will thicken your waist and leave you with a less desired 'square' or 'blocky' physique. Keep everything light and perform lots and lots of reps!
For more top secret tips on how to get a six pack, visit our fitness website for more six pack shortcuts.
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If you've decided on starting a running program, that certainly is the best decision you could make where maintaining your health is concerned. Running is perhaps one of the finest aerobic exercises there is, and not to mention also being an excellent way to lose weight over the long term. However, when starting a running program, remember that it is also a repetitive exercise that can have a high impact on the joints of the body, so you need to make sure that you follow certain procedures when starting your running program.
One of the most important things, I think, is to begin your running program on a soft surface. Don't run on tarmac when starting a running program, because this creates repetitive stress for the joints that can lead to a chronic injury over time. Secondly, don't run too far during the first two weeks. Make sure that you ease into your routine gently, so that you don't cause excess stress for your body. Run a simple and manageable distance the first time round. Indispose your running with bits of walking. As your body adapts to the new stresses you're placing upon it, you can always increase the amount and distance that you run.
What your initial body condition is also has an impact upon how much you can run when you're starting a running program. If you're reasonably young and fit, and not overweight, then you shouldn't have any problems at all getting into a reasonably strenuous running program. But if you're carrying around a few extra pounds, then you may consider easing into your running routine a little more gently. You see, there's no point in getting injured when you start running, because it means that you'll have to break your running schedule for a few weeks or even longer, and during that time your fitness and endurance go down... and when you do start running again, you'll find that you have to begin perhaps almost from scratch.
So what sort of routine should you start running with if you are a little overweight or not too fit? Well, how about a routine of alternating walking and running? Walk for two minutes, then run slowly or jog for about a minute or so, and then walk for two minutes once again. Do this for a total period of about half an hour, it's good enough to start with. Over time, you can increase the running segments of your schedule to equal the time that you spent walking. For example, you can run for two minutes, and then walk for two minutes. As your body adapts to this, you can run for a longer period of time than you spend walking and ultimately, of course, you can phase out the walking altogether.
I would say that if you are not very fit, this process should take between two to four months. I also believe that if you are not very fit, or overweight, you should not train perhaps more than two times a week. Start out your training routine by running two times a week, and then slowly, over a period of around three months or so increase that to three times a week, and then you can add another day in after that, if you like. For a person who isn't fit there should be a break of at least forty eight hours between running routines, especially when starting a running program, and even for a person who's fit a break of twenty four hours is certainly recommended.
This article was written by John Gomez who has many years of running experience and has been training professional athletes. Visit http://www.starting-to-run.com for more information about running.
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