TOP 5 FITNESS TIPS THAT ARE REALLY EFFECTIVE

wake up and workout slogan on light box among sports equipment

When you search the internet for fitness tips, there are so many that will drive you crazy, but none of them are specific and practical and all of them contain the facts we already know about the healthy diet and workout routines.

What does a person need if one wants to start with a fitness? Everything starts with a right diet and right physical activity in a right time and in a right amount.

According to healthline.com:

“Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.”

“When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.”

5  SIMPLE BUT EFFECTIVE TIPS

 

  • Do your workout in the morning before the breakfast, because then your body burns the fat that is excess, not that you have eaten 2 hours before the workout.

 

  • It is recommended to drink a glass of still water before starting your morning workout to wake your body up and to prepare it for the fat burning process. Some of my clients have changed the still water to a green sugar free ice tea.

 

  • Don’t do one and the same workout every day. Giving variations and rest days to the muscles is essential to achieving your goal. Remember always that you must enjoy the workouts you are doing. Doing something against the will causes stress and prevents you from losing weight. So, your body and mind must be in a balance otherwise achieving your goal passes over rocks and stumps.

 

  • Don’t over train. It is not always good to do very many different workouts in a very long period of time. Essential is when working out, the right position of your body, the number of repetitions you must do to increase or decrese the muscle group you are working at and the duration of the workout and the rest time and other special factors that you can always ask from me, your personal trainer 24/7. 

 

  • For better fat burning and more effective results eat 30 minutes after you have finished your workouts. You can see the results in days.

In conclusion, it is recommended to hear your body and your mind and to do the things that you enjoy, then you can achieve your goals more healthily and quickly.

Therefore, it is recommended to use scientifically proven fitness supplements and to use equipment to help you to burn the fat from the problematic areas or consume the supplements  that control the hunger cravings with a vengeance and are the last little bits you need to succeed and to give your muscles some more work.

Everything needed in fitness to help you to keep yourself on track and reach your goal - a dream body.

WHY LOSING WEIGHT MAKES YOU NERVOUS?

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When you lose weight with healthy diet, nervousness is a normal sight, because the body no longer receives the same nutrients as before, and physical activity is different.

AVOID STRESS!

I don’t think it comes as a surprise when I say that stress is also one of the main reasons why many healthy diets and diet / exercise protocols don’t work.

The ever-increasing mental and physical exhaustion that characterizes stress is enough to make our workouts poor and the following healthy diet plans difficult.

In addition, stress affects many hormones in our body, such as cortisol. It is a hormone that controls, for example, the placement of fat in certain parts of the body and is also involved in influencing the amount of water in the body.

When stress occurs, cortisol secretion increases, the body retains more water, and fat burning becomes more difficult in certain parts of the body.

This, in turn, changes the visual image that faces us in the mirror. Even the tape measure and weight can be deceived. Excess water can be very confusing.

What happens is that the diet, which may have run smoothly so far, suddenly stops.

The weight does not fall, the dimensions do not decrease and the visual picture is the same week by week.

The dieter is starting to lose hope. The stress gets worse, which in turn only makes things worse.

In panic, you go even further for food or train your nose for blood. Again, things are getting worse.

The body begins to secrete even more cortisol, retain even more water, and sometimes the mirror image becomes even worse.

However, this is often the last straw, and the dieter gives up, eats the menu at the fast food restaurant and cries the pillow at night.

And again, the stress increases more and more. And overeating continues and continues. A person eats back what he lost during the diet and even more so.

As for nutrition and exercise, here are some suggestions:

1. Training should be moderate and consistent with goals and training levels. Excessive exercise can lead to overtraining and stress, even if it is not immediately felt. There are limits to the body’s ability to adapt, and if you try to develop too quickly, you may achieve the opposite result.

2. For diet plans, always find a way to enjoy your favorite foods. Don’t arbitrarily avoid foods but think rationally. I believe it was soon discovered that some foods are simply not practical choices for everyday eating with your goals in mind. This reasoning is far better than restricting any food because of some myth or prejudice.

3. Start calmly and slowly and try to integrate all changes in diet and exercise into your lifestyle. You should not feel a stressful obligation to train or follow a diet – it should be a normal part of everyday life. It should be a pleasure because you know that what you are doing is good for your body and makes you happy.

4. When dieting, keep weight loss slow and controlled. Any energy deficit is stress on the body. However, a small deficit does not cause special problems, but a large deficit is already severe hunger and the body responds accordingly.

5. Be optimistic, but also be realistic. By this I mean that you never think that you cannot, cannot or cannot. Everyone is able to get in good shape, but be realistic and realize that the more change is needed, the longer it will take. Accept the time spent, but look to the future with optimism.

The more I deal with nutrition and exercise, the more I come to the conclusion that it is the spiritual component – the feeling of well-being, the prevention of stress – that is one of the most important things at all.

You can’t expect good results in the long run if what you do irritates you. If exercise and diet are another extra stress, a distracting obligation and an uncomfortable activity, you will just burn out after a while.

There are several solutions. Many leave all the stress and responsibilities behind the gym door. Some, however, take the tension with them into the hall and direct it to move the weights. Many find even the slightest progress in further motivation. Their own success inspires them. In the mind’s eye, one sees oneself in good shape, strong and healthy. Such an optimistic view of the future is a very powerful helper. Also, try to set yourself up mentally. It’s not a shame to seek help from professionals as well. Most importantly, learn to enjoy life, because then everything else will be easier.

HOW TO TIGHTEN ARMS AFTER LOSING WEIGHT WITH PHYSICAL EXERCISE?

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Fat accumulated on untrained arms and hanging stretched foam after losing weight may resemble wings that can easily be removed with physical exercise.

You can get rid of them with physical exercise such as by training triceps, which we tend to use little on a daily basis.

You can get rid of the “wings” under your arms by training your triceps. The Medical News Today portal provides step-by-step instructions for training your arm at home or in the gym.

These are more common in older and overweight people. As the body ages and physical activity decreases, muscle tone decreases. The main arm muscles are the biceps and triceps. The first is at the front of the arm and the last at the back.

Triceps are often weaker because the body does not use them directly for lifting or carrying. Strengthening the triceps can trim the excess fat and skin on the arms. Long-term change also requires changes in your diet and exercise regimen.

Some physical exercise recommended

Warm up

  • marching on the spot,
  • arm and shoulder circles,
  • alternating knee lifts,
  • arms outstretched over head,
  • slight bends on both sides.

Warming up for 10 to 20 minutes before training reduces muscle injuries.

Some exercises should be performed with small dumbbells. Alternatively, water bottles can be used.

NB! It is recommended to choose the difficulty with which training becomes difficult during the last repetitions of the exercise.

From the list of exercises, you could choose four or five exercises and work out a few times each week. Repeat the exercises 10-15 times.

1. Triceps curvature



Sit on a stable bench or on an equally high surface. Grab the edges of the chair and lift your weight off the chair to your hands. Hands should be behind the body, elbows at right angles. Bend your hand to lower your body and raise yourself again.

2. Arm curves



When doing arm bends, make sure that the body is in a straight line. The only points that touch the floor are the toes and palms. Place your hands under your shoulders and stretch your arms out, slowly bend your elbows almost against the ground and push your body up again with your arms.

3. Push ups against the wall

 

Stand with your arms outstretched from the wall. Place your palms against the wall shoulder-width apart and bend your arms and bring your shoulders against the wall.

4. Plank

 

Be in a curved position, hands directly under your shoulders. The body should be straight, look at the floor so that the neck can be straight. Gently strengthen the abdominal muscles. Hold the position for a few seconds to a few minutes.

5. «Astronaut»



Exercise involves many different muscles at once and speeds up the heart rate. Start from a standing position, squat and place your hands in front of your feet. Holding your palms down, jump your feet into the plank position. Do the same exercise upside down and jump back to the squat and up to the standing position.

6. Armrests

 

A three-part exercise that trains the muscles of the shoulder and arm. This should be done with dumbbells. Stand at hip width. Hold the dumbbell in both hands with the palms facing the body. Raise your arms forward to shoulder height and then to your side. Finally, put your hands down back.

7. Raise your arms

 

This exercise deals directly with triceps and requires one dumbbell. The arms should be in line with the ears. Start with curved elbows, then stretch your arms out until they are perfectly straight. Bend your elbows back down until they are in the starting position.

8. “Down looking dog”

 

This yoga position helps to stretch the arm and abdominal muscles. It can also increase flexibility in the hips and shoulders. Start with all fours, knees and hands on the ground. The back should be straight and parallel to the floor. Raise your hips and position the letter V upside down. The palms should be on the ground, but the heels may come off the ground. Keep your abdominal muscles tight, breathe evenly and hold the position for a few minutes.

 

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

In any case, the frequency and duration of your exercise program are more important than its intensity.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

 

 

AWESOME AND EASY 20 MINUTE HIIT TRAINING FOR THE BEGINNERS

The 20 minute HIIT training for the beginners hereby is recommended by the TAILOR MADE FITNESS leader CHRIS ANTONI.

Warm up

  • On-site running (20 seconds)
  • Star Jumping (20 sec)
  • Heel lifts (20 s)
  • 5 repetitions

Basic Training

Each exercise should be done for 30 seconds and then rest for 30 seconds. Initiate 2 repetitions, but increase it if you already feel stronger.

 

  1. KNEE LIFT RUN ON THE SPOT

knee lift run on the spot
Photo by Dinielle De Veyra from Pexels

Benefits: strengthens body and foot muscles and raises heart rate. It also helps to improve coordination and flexibility.

2. SQUATS

women making squats
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Benefits: leg and back muscle traiing.

3. PUSH UPS (FOR THE BEGINNERS KNEES ON THE GROUND)

a woman making push ups
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Benefits: trains the upper body and strengthens the forearm and wrists.

4. MOUNTAIN CLIMBER

a man doing mountain climber exercise
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Benefits: the exercise for the whole body that improves endurance.

5. STEP OUTS

a woman making step out exercises
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Benefits: trains key muscle groups in the legs, including buttocks, tibia and knee tendons.

6. BENDING THE TRICEPS ON A BENCH

a man bending the riceps on a bench
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Benefits: trains triceps and chest muscles and shoulders.

7. PLANK

a woman making a plank exercise
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Benefits: internal body muscle strengthener.

8. SIDE PLANK

two women making side plank exercise
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Benefits: mainly strengthens side muscles, but also trains the shoulders, body muscles and hips.

9. CRUNCHES

a woman making crunches exercise
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Benefits: helps to train abdominal muscles that support the spine and improve posture.

Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level. When your workout consists of a HIIT session, your body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region.  Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session. 

Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of a HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.[27]

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AMAZING SCIENTIFICALLY PROVEN 8 HIIT TRAINING USEFULNESS FACTS FOR THE BEGINNERS

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The best advice of fitness always comes from the fitness professional. They have the experience we don’t have. Some tips hereby.

Fitness professional: CHRIS ANTONI “Tailor Made Fitness”

“The best advice for motivation is to be consistent, ” said Tailor Made Fitness leader Chris Antoni.

 “Do the right things because they guarantee the results you want. Yes, it’s hard, but believe in yourself and be positive. ”

And don’t compare yourself to others because it won’t get you anywhere. “Remember, this is an individual process and only you can change yourself,” Antoni explained.

“Surround yourself with people who encourage you on your journey to improve your form.”

Fitness professional: Medical News Today

Cardiorespiratory endurance indicates how well our body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period.

These activities include:

  • swimming
  • brisk walking
  • jogging
  • cycling

People who regularly take part in these activities are more likely to be physically fit in terms of cardiorespiratory endurance. It is important to begin these activities slowly and gradually increase the intensity.

Exercising increases cardiorespiratory endurance in a number of ways. The heart muscle is strengthened so that it is able to pump more blood per heartbeat.

At the same time, additional small arteries are grown within muscle tissue so that blood can be delivered to working muscles more effectively when needed.

Fitness professional: Johns Hopkins

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

Fitness professional: MedlinePlus

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include

  • Choosing low-fat, low-calorie foods
  • Eating smaller portions
  • Drinking water instead of sugary drinks
  • Being physically active

Fitness professional: Healthline.com

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

Fitness professional: American Council on Exercise (ACE) 

Regular exercise combined with other healthy lifestyle habits can strengthen the immune system.

As Gleeson notes in the Journal of Applied Physiology, “While engaging in moderate activity may enhance immune function above sedentary levels, excessive amounts of prolonged, high-intensity exercise may impair immune function.” 

Fitness professional: National academy of Sports Medicine (NASM)

Consider HIIT as strength training for the cardiac muscle of the heart. The high-intensity intervals help the heart become more efficient at moving blood around the body, reducing the risk of developing heart disease.

High-intensity work intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen without oxygen. Anaerobic glycolysis helps muscle cells become more efficient at metabolizing carbohydrates and helps reduce the risk of developing onset diabetes.

HIIT could help reduce the risk of developing Alzheimer’s or Dementia.

Fitness professional: International Sports Science Association (ISSA)

All good trainers know their clients need both cardio workouts and strength training. HIIT is more suited to cardio workouts. You certainly can use weights and do strength training during a HIIT workout. For high intensity, expect to use bigger weights and to move fast. 

When it comes to improving overall fitness, the type of workout you choose is less important than exercising regularly with a combination of strength and cardio. What circuit training and HIIT have in common is that doing either one is better for fitness than doing nothing. Both will make you fitter and improve your health. 

HIIT is very good for burning calories, both during the workout and after as it raises your metabolic rate for hours. It is also a good way to build cardiovascular fitness. Circuit training has a lot more variety, so the exact fitness benefits you’ll get from it depend on the exercises, pace, and effort. Potentially, circuit training can build cardio fitness, strength, and agility. 

The original researchers who developed the Tabata type of HIIT workout found that it improves both aerobic and anaerobic fitness. Compared to a standard HIIT workout, participants who did Tabata workouts saw bigger increases in each type of fitness, especially anaerobic.

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TIPS WHY TO START WITH HIIT NOT WITH POWER TRAINING

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High-intensity interval training gives you better shape and makes you stronger and more flexible, training only a few times a week. It’s not a power training, that typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power..

Sounds good?

Tips to get you started (not for  a power training)

HIIT or the high-intensity interval training consists of short and intense training spurs followed by a break or calmer exercise.

  • First of all, HIIT training is a great plus – it does not require a sports club membership or special equipment as the power training, but just time (a 20-minute training is good to start with) and sports shoes.
  • Equally important is how phenomenal its effect on cardiovascular training is.
  • In addition to overall muscle strengthening through exercises such as squats, arm bends and stools, Chris Antoni, a personal trainer and head of Tailor Made Fitness, said it also improves oxygen consumption and results in better results than longer moderate workout.
  • One of the first studies of HIIT training revealed that people who road a bicycle intensively for four minutes five times a week improved their VO2 max (maximum oxygen consumtion) by 15% in six weeks.
  • By comparison, the same figure was 10% for those who did moderate strength training or power training five times a week.

Scientifically proven studies of HIIT

  • Studies have also shown that it can benefit people with certain health conditions.
  •  A study published by the University of Turku in 2017 found that just 2 weeks of HIIT training increased glucose metabolism and insulin sensitivity in type 2 diabetes and pre-diabetes, and better than regular moderate- intensity training.
  • However, a 2017 Frontera University study  found that HIIT lowered high blood pressure for 2 months.
  • And it can be said that HIIT is a n incredibly effective calorie burner. A study published by the Journal of Strength and Conditioning Research found that HIIT burns 25-30% more calories than endurance training, cycling or treadmill running for the  same length of time.
  • This effect continues even after you finish training.
  • When you do a high-intensity workout, your body needs more oxygen or rest, which means that your metabolism works at a higher level. The body continues to burn calories after the workout, as it must return to normal rest.    
  • A 2015 study published by the Sports Medicine Open found that burning calories in the body after a workout is stronger after HIIT workouts than jogging or endurance training.
  • To get the most out of HIIT training, Antoni recommends doing 30-minute workouts five times a week to match your level.
  • But if three or four times seems more realistic, it’s also enough to see results if you train hard enough and consistently. “I believe it’s best to start with a 10-minute workout and move on to 15, 20 and 30 minutes when endurance and strength have improved. If a person is already in better shape, it could be 20 to 40 minutes. If you’re very good form, then 40 to 60 minutes, “explained Antoni.
  • If you have a very tight time, then even one minute is better than nothing.
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