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Cheat Day Routine That Works Best

Cheat Day Routine That Works Best

Cheat days can be helpful, especially when you are on a heavy diet. If you are eating at a major caloric deficit during the week, a cheat day can give you both from protection from hormonal disruption and psychological relief. A proper routine on a cheat day is not about a workout. You need to consider exercise throughout the day and drinking enough amount of water to make your routine during the cheat day as effective as possible.

Go Heavy

Training with your heavy weights during your cheat day can improve your muscle’s ability to absorb the carbohydrates in the hours following your exercise. Because of this, you should perform heavy some heavy sessions in the morning before you have eaten anything to ensure that the carbohydrates are partitioned in the muscles, rather than the fat stores. You can perform at least three sets of exercise, choosing weight that will allow you to finish at least five repetitions each exercise. The combination of compound movements can increase your ability to burn a higher number of calories at a high rate over the day.

Go Hard

As days go on and you are eating more and more, your early workout’s protective impact will wear off. In this stage, you are running the risk of gaining some body fats on your cheat day. To prevent this, just simply include a quick body weight session before a big meal after midday. Before sitting down to eat, you can sneak off and do at least thirty to forty wall presses or push ups. By doing this, it will open the metabolic pathways that direct the energy into the muscles, and not into your fat sores.

Keep Hydrated

It is essential that after your bodyweight and exercise routines to drink plenty of water. (Tweet Me!) Keeping hydrated over the course of the day can help you digest your food more efficient and helping to prevent that “stuffed” feeling on cheat days. You can be also be less likely to go overboard on what you are eating if you have enough water to help you feel you satisfied. Cheat days must certainly spike your caloric intake, yet you should not feel full to the point of being sick. Water will definitely help prevent you from reaching that point.

Get Caffeine

The final aspect of your routine during cheat day is to include a caffeine throughout the day. A caffeine can speed up your metabolism, which can increase the calorie’s rate burn on your cheat day. A cup of coffee after a morning workout, then a one or at least two cups over the course of the day. Not only caffeine can increase how fast you burn off the excess calories, yet this also acts as a diuretic, which means that you do not feel overfull after eating as you may otherwise. Just avoid sweetened coffee or with too much sugar. This routine can be helpful, especially if you are a college student who wants to stay fit despite the hectic schedule.


Let’s Get Physical: Pumping Your Workout With Music

Let’s Get Physical: Pumping Your Workout With Music

Indeed, no matter how different we are, we all have that one striking thing in common – music. Whether it is taking us on a journey or setting the tone at a party, music is everywhere. Our connection with music runs deeper than we initially thought because it is something we listen to for fun and enjoyment. According to research, music has the power to pump your exercise. Although we often experience music in our daily lives, our brains also hear it and respond in unique ways.

Music can change our perception of how difficult our tasks are. Working out with music will allow for increased physical results without feeling like we are working any harder than usual. When listening to favorite playlist, we are distracted from exertion and repetition of our exercise so we are able to exercise harder for longer. Music-driven physical benefits are also boosted even more when you do not just work out to the beat, rather become responsible for the beat. This is evident especially when you kick a punching bag and hear its quality, intensity and precision of your strikes reflected in how it sounds. It lowers also perceived physical exertion and makes strenuous activities less physically exhausting.

Below are some simple tips you can put into action to increase your endurance, burn more calories and push through even the most challenging exercise.

  • Listen to your body working – Try to turn your body into an instrument by listening to your own movements. Do take note of how your feet sound on the floor or how loud you are when you are kicking a punching bag. Try to clap your hands to make some noise during exercises like lunges or squats.
  • Synchronize with the beat – Look for the basic downbeat and try to time your movements to it. You can run to the temp of a certain fast-paced song or walk-moderately to a paced tune. Ensure that every step, move and stroke is well-timed to the downbeat to maximize your exercise.
  • Turn your fave song into an interval workout – Double your pacing and sprint every time you hear the chorus or the part of the song that repeats. This basically designs a perfect 3-5 minute interval workout. If you have a 12-song playlist, then you will have a great thirty to fifty-minute interval workout in the bag.
  • Make your body an instrument – For exercise in which you can hear your body working, you can burn more calories and stress by getting louder. Linking a sound with your move will provide your body and brain with a powerful feedback that will improve the coordination, precision, spatial awareness and timing.
Music is a good motivation if you want to stay fit and healthy.

This is also helpful if you came from a long hiatus and want to get back on the fitness wagon. Choose songs that will keep you going and will make you enjoy your work out routine for optimum results.


Healthy Habits You Need To Do To Stay Fit

Healthy Habits You Need To Do To Stay Fit

Almost two-thirds of the American adults are obese or overweight according to the recent study. More than half don’t meet the physical activity guidelines required by the experts. It may sound alarming, yet there are those that is able to maintain their healthy figure. So, why are some able to stay fit while others struggle to do so? Below are some healthy habits you can start to be one of those who chose to stay fitand healthy.

Follow The 85/15 Rule

A lot of fitness enthusiasts follow the 85/15 rule. This means that eighty-five percent of the time you eat in the way that will emphasize the vegetables and fruits and high-quality foods such as fish and eggs while limiting the processed ones, then the fifteen percent of the time, you can eat whatever you want. The secret is moderation. If you are eating four meals a day, that is one of your meals every two days. That is how moderation works and that is how you do a healthy diet.

Have Fun

Many physical activities does not have to be associated with drudgery. These activities can be fun if you choose to make it so. Most successful people find enjoyment and fun throughout their fitness journey. They also experiment and do all the new things all the time to stay fit. Try to look for fun with your routine. You can also pump your work out with music. Focusing on the variation and fun will keep you fully engaged with your plan.

Healthy Habits You Need To Do To Stay Fit

Be Competitive

One of the greatest motivators when it comes to staying fit and healthy is competition. The latter does not necessarily mean competing with others in a bodybuilding show or a 3k race, yet it can include some of those things. However, the best competition is the one against yourself. There is a thin line between training and working out. The latter is an exercise without a concrete plan while training is goal-oriented and structured. If you just simply worked out by simply wandering around the gym with no real purpose and do some exercise that comes into your mind, then you’d likely stop being active out of the boredom or lack of results. The bottom line is, find your inner athlete within you and compete against with yourself.

Have A Healthy Lifestyle

Those people who achieve and keep up high levels of fitness aren’t interested in short-term or the temporary fixes. You will not find them dieting for six weeks just to get into a bathing suit for a vacation or that perfect Instagram selfie. Rather, they make it a permanent lifestyle and even prioritize it for the long haul. The most successful ones make nutritious eating and training a way of their lives.


Tips To Get Rid Of Excess Fats

Tips To Get Rid Of Excess Fats

Eat less, exercise more. This is maybe the simplest yet effective solution in losing that extra pounds in the body. However, if this solution was very easy, then all people would be fit and healthy. There are some factors that affect and plays a major role when it comes to fat loss. So, try these tips to speed up your body transformation.

Make A Plan

Make sure that you have some realistic goals and have specific targets for the week to reach your goal.
Make sure that you do not end up being too strict with yourself. You need to balance your diet with your own workout and schedule it so that it will perfectly fit your own sched. Also find balance between reaching your own goal and enjoying your life too.

Know How Much You Eat

One way to get rid of your excess fats is to know how much you are eating. A research shows that a lot of people underestimate how much they eat and sometimes up to almost fifty percent. This results to eating unwanted and excess foods required for your daily meal. Some ways to track your meal is through phone applications like MyPlate. However, whatever apps you use, the key is accuracy and consistency.

Tips To Get Rid Of Excess Fats

Lift Some Weights

One of the fastest ways to burn your fat quickly is to lift heavy weights, whether you are a man or a woman. Not only it can activate your muscle fibers, but it can also increase your metabolism which rests. So, in other words, when you are lifting heavy weights, you are contributing in burning your calories at a higher rate even you are doing nothing.

Get Enough Sleep

In fact, it helps in fighting fat. Research reported that sleeping less than seven to eight hours can increase your appetite, which forces you to overeat. It can also slow your metabolism, which causes you to burn a fewer calories and lastly make your body retain some more abdominal fat. So do yourself a favor and get more rest. This will bring back your energy to properly perform your workouts.

Move More

In today’s society, we tend to be sedentary. This means, we work in front of the computers, travel by cars, and just relax in front of the television. Why not add some incidental exercises such as taking the stairs instead of the elevator or walk going to your office if it’s nearby. These simple things has a big effect and can burn calories. Adding formal activities like playing sports is also a good way to get rid that unwanted fats.

Plan Your Cheat Day

Going on a diet is really tough, both physically and mentally. That is why a cheat day is necessary in many successful diet plans. Actually, there are cheat day routine that works best. This can also provide you with the break from your own restrictive habits and at the same time will keep you satisfied while you are losing your fats.