Get in Shape with Just 12 Easy Exercises [Simple DIY]

Get in Shape with Just 12 Easy Exercises
Sometimes the idea of getting fit can be overwhelming. Which exercises should I do? What equipment will I need to buy? Luckily I will share the winning formula with you.
These twelve different exercises you can do anywhere that give you a full body workout, without needing to buy any equipment. These are the basic exercises generations have used to get in shape, so make sure you know them!
How to use: Aim to do three sets, with 12 repetitions for each exercise. It will be harder at first, so do the most you can, then slowly increase the number of sets until you can do 3 full sets of each.

Simple Exercises for Lower Back Pain

Many young and old people are found complaining of low back pain. The reason is the overwork or some trauma due to which the muscles contract. Though low back pain is not dangerous as such; however, it is necessary to get rid of it to perform the routine tasks actively. Simple tips to avoid from low back pain are not to lift heavy weight items and using ice and painkillers. There are various exercises as well that need just 15 minutes maximum and help you relieve from this pain some of which are mentioned below:

Aerobic exercise is very good for relaxation of your muscles. Research shows that people who do the morning walk regularly and are interested in cycling recover soon from low back pain as compared to those who take bed rest.

Yoga is very effective exercise in which you can align your lower parts of the body and backbone in the right position within a short period of time. The steps involved in yoga for low back pain are fists forward bending, wall plank, downward facing dog, back traction, child pose, etc.

Core stability exercises are very common and useful these days. In include the exercise of core muscles like the abdominal muscles, neck muscles, spinal muscles, external and internal oblique, hip flexors, etc. It not only makes you powerful, but also enables the patient to overcome imbalance, if any. Athletes can improve their performance by doing these exercises.

A very sound and hygienic exercise is aquatic therapy in which the patient sits in water for some time. In fact, the water resistance works in the same way as the weights put on the joints outside water.

A simple exercise to provide comfort to your feet and help you stand relax is to move ankles upward and downward for 10 minutes.

Same as ankles exercise bend down to your knees and then stand straight. You have to do this exercise ten times.

Lie down in a restful position and compress the ribs downward. Hold breath for five seconds and repeat.

Stand with the back towards the wall and tighten your muscles of abdomen. Then, bend down gradually.

Sit on a ball and slowly get your arms and heels up and down. Same as there are simple exercises to relax your lower parts of the body such as heel raises, leg raises, pelvic tilt, knees and chest exercise and hamstring stretching, etc.

Top 5 Best Exercises For Total Body Fitness

There are many exercises that can give you results, but if you want fast results, it's best to focus on the very best exercises for total body fitness. Although these exercises are well-known, you might not have realized their importance in developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms. Or you may not know how to incorporate them into your routine - until today.

1. Squats: The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats.
2. Pushups: This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core). The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard "full" pushup, start with the "modified" version on your knees. Then work your way toward doing regular pushups. EVOLUTION OF THE PUSHUP:
   1. Wall pushup: Stand facing a wall. The farther your feet are from the wall, the harder it will be. Lean in toward the wall.
   2. Counter Pushup: Pushup leaning from the edge of a counter.
   3. Knee Pushup: the standard "modified" pushup on your knees
   4. Feet Elevated: you've now reached the regular pushup level, congratulations!
   
   Other pushups that rule:
   Wide Hands - Place hands on the floor at a greater distance apart (past the shoulders). This works even more back muscles.
   Close Hands - Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult. Feet Elevated - Place your feet on a chair or other object and push up from the ground. More difficult. Handstand Pushup - This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you're a man, you need to be able to do this one.
   Go to a handstand, your feet against the wall, then lower your head to the floor and push up. If you can do a few of those, you're good. To help you succeed in mastering this pushup, you can first use your toes to help you "crawl" the wall, or have a friend hold your feet and help you through it. At first, your goal should be to simply stay in a handstand with your feet facing the wall.


3. 
   Walking or Running Hills: You want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. So go find hills in your area, and dare to walk the hell out of them!


4. 
   Pullups & Chinups: Many women lack upper body strength. Unfortunately, this can lead to injuries and lack of ability, as many common movements such as lifting a box (or a child!) require strong upper body muscles.
   It's wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pullups. Just because pullups and chinups are hard, it doesn't mean women can't do them! In fact, you should be able to lift your own body with your arms. In nature, this sort of movement is very basic and in fact a matter of survival.
   For men, the benefits of pullups and chinups cannot be emphasized enough: you will build a strong back and enviably muscular arms.
   For women, I would set a goal to do at least 1 complete pullup and 2 complete chinups, with a future "ultimate" goal to do at least 3 pullups and 5 chinups.
   To get started, use the assisted pullup machines at the gym, or follow the following routine:
   1. Hang for 30 seconds or as long as possible in the position of having pulled your body up all the way from a bar. You can use a chair to get in that position. When you feel you can't hold yourself any longer, lower gently in a slow and controlled manner. Do this 5 times.
   2. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there.
   3. Hang from a bar and see how far you can pull yourself up 5 times in a row.
   Do these three exercises 2-3 times a week and make sure to warm up properly beforehand (by doing some jumping jacks for a few minutes, for example).
   For men, a good benchmark for strength would be to be able to do a few series of 5 pullups with 10% of your weight attached to your body (as extra weight).


5. 
   The Plank: This is a powerful isolation move used in Pilates and Yoga and it works the abs, back, arms and legs as well as your internal abdominal muscles, which is your core strength!
   To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold in this position for 30-60 seconds, then slowly lower yourself to the floor and rest for 15-30 seconds. Repeat as many times as you can. Start by doing the plank on your knees and gradually work your way up.
   So there you have it, 5 powerful exercises that every man and woman should include in their routine for functional fitness and increased strength.

My Top 3 Workout Tips for Women

Working out from home doesn't have to be time consuming or stressful. For those who have read The Four Hour Body by Timothy Ferriss (a favourite book of mine) you will know that often less is more.

Here are my top three workout tips for women working out from home:

1. Know what you're going to do: Don't waste precious time deliberating about your workout for the day. Plan out what you're going to do before your workout so you don't have to spend minutes you could be exercising trying to figure out what to do.


2. Mix it up: Your weekly fitness routine should include a mix of cardio, strength training, and stretching. Personally I like to mix up by weekly routine every 6-8 weeks.


3. Do less: (This is my personal favourite). Focus on staple (core) exercises. Focus on 3-5 staple exercises each workout. The other important thing to remember is to not workout hard every day. By all means you need to push yourself, but that does not mean to the point of absolute exhaustion where your next workout will suffer because of it. Studies show that two high-intensity sessions per week are enough to achieve most fitness goals.

These are three workout tips that have helped me while working out from home. This of course, isn't an exhaustive list, but hopefully it will get you started in the right direction or give you some ideas that will help you to achieve great results when working out from home.

Common Workout Mistakes

Working out is one of the best things you can do for your body. You can lose weight, increase your flexibility, strength, and stamina, and do wonders for your overall wellbeing. However, if you're not mindful of the things you do, you might end up doing more harm than good to your body.

You need to make educated choices when it comes to fitness. You want to be able to reap all the benefits and stay away from unwanted consequences. Personal Trainers Singapore can help you select the right options and make sure that you get fit and healthy the correct way.

Listed below are the some most common workout mistakes:

 Not eating properly :

Hopping on the latest diet craze might seem like a tempting option when you're trying to lose weight. Don't do it. Going on the latest faddish diet will rob your body of necessary nutrients, thus causing you to feel wearier and hungrier than normal.

 Focusing too much on one aspect :

If you want washboard abs, it doesn't mean that you can achieve them by performing only crunches every single day. You need to first lose excess weight and fat and cardiovascular exercises, such as running and swimming, are the best. Specific muscle toning can be incorporated a few times in your weekly routine, but make sure proper execution is followed to avoid injury.

 Not getting enough rest :

Your body needs enough time to recover and replenish its energy in order to perform at its optimum level day after day. Pulling an all-nighter and rigorously working out the following day will increase the chances of possibly harming your body. You want to build your body, not destroy it. Make sure you give yourself adequate time for sleep and relaxation.

 Wanting to do it all at once :

When you hit the gym, you can be barraged with overwhelming gym equipment choices. You might think that using all of them and not stopping until you are exhausted is the fastest way to achieve your fitness goals, but it is not. You need to learn the proper usage of the equipment to avoid harm and get ideal results.

 Not asking for help :

Getting help is priceless, especially when you are trying to achieve your goal in fitness. Whether it is regarding the use of gym equipment or proper execution of exercises, having someone you can rely on will definitely increase your productivity.

Benefits Of Using Fitness Center

Benefits Of Using Fitness Center

How much does a fitness center membership cost? The price of membership is often what most people claim deters them from signing up. They worry that the monthly fee won't be something that will fit into their budget. However, with the combination of helpful staff members, different types of equipment, and some level of accountability, you can meet your goals. Attempting to make the same changes without visiting a gym is often a challenge that most people cannot handle.

The Staff:

Whether you opt for a personal trainer or you plan to work on transforming your body on your own, the staff at the fitness center can make a real difference. When you take a tour of the facility, a staff member will show you around and make sure that you understand everything that you receive with your gym membership. This is your first opportunity to get information about what options you have for working out at the gym.

Many fitness centers have classes that members can take. From spinning to aerobics and yoga to kickboxing, consider trying out each one. You may be surprised to learn that you can have fun while losing weight or getting into better shape. The staff members that teach or facilitate these classes often have certifications and special credentials that make them qualified to help you reach your goal.

The Equipment:

Most people don't have a treadmill or a system of free weights in their homes. The cost of a gym membership includes unlimited use of everything inside. Imagine how much it would cost to purchase each one of these pieces of equipment on your own. Then, try to picture where you would store it all. Going to a gym gives you access to all sorts of equipment that can be used towards your physical goals.

The Environment

When you have the choice between working out at home or getting other things done, the decision is not always easy. At home, there is no one to hold you accountable. You can easily find excuses and reasons for skipping exercises. Once you leave the house and head out to the fitness center, you know that you are going to make the effort and get in a workout. It helps to have some level of accountability, whether it is to your gym or a friend that is meeting you there.

   - via Rita Jaspan

Easy Exercises for a Flat Tummy and Stronger Back

You may also think that doing your normal exercise will get the tummy flat and leaner, but not always, Try out these exercises or tie them in with your regular routine and those flabby bits will not stand a chance! These are the main ones you should consider doing.

1 – The Plank

This first exercise is very easy to do, but also very effective. It will work your abs and strengthen your back at the same time.

Start as if you were going to do some press ups, and then go down so your forearms are on the floor. Your legs should be stretched out behind you and you should be balancing in your toes. Hold this position as steady as possible and as straight as possible.

Keep this up for around 30-60 seconds at a time, or until you start to feel the balance going and your shape beginning to unfold. You will feel the absworking hard by this points as well as the lower back starting to feel the pace. Release, relax, stand up and loosen. Repeat this at least 3 times for the best results.

2 – Crunches on an Exercise Ball

I you haven't got an exercise ball, I would suggest the investment, they act as resisters to you body and can be so beneficial.

First, lie on the ball, positioning it under the lower back. Next, put your hands behind your head or cross your arms across your chest. Start by doing gentle ‘sit-up' using your abs to lift you up. As you pull yourself up, keep the ball still, it must not roll. Lower yourself back down, again using your abs to control the movement. Do about 12-15 times in 3 sets, remembering to rest a minute between sets.

This exercise will also benefit you legs.

3 – Lying Leg Raises

This is an old routine, but so effective. Lie on the ground and lift both your legs to 90 degrees, keeping your stomach muscles in use at all times. Pause for a second then lower the legs slowly down and hover them just above the ground. Hold them there for a few seconds and lift them back up again to 90 degrees. Repeat between 5-10 times in sets of 3.

Don't let your legs relax when holding them just above the floor, we need to keep the abs taut and in use throughout the process.

4 - The Bicycle

Lie on the floor and place your hands behind you head and slightly support it with your fingers. Bring your knees up to your chest and lift you shoulders from the floor without pulling on your neck, rotate to the left bringing your right elbow towards your left knee and straighten your right leg, the back to the centre and repeat the process, only going the opposite direction, using your left elbow to meet your right knee with your left straightened.

Continue alternating sides in a peddling motion for 1-3 sets of 10-14 reps, relaxing for 30 seconds between sets.

5 - Accordion Sit-Ups

This is another very easy exercise but also very effective. As the title says, you act like an accordion in this exercise.

Lie on the floor in a flat position on your back, then, at the same time, bring the top half of your torso up as you raise knees to meet yourself in the middle at the same time, pause for a second or two and then lower back down again. Repeat 8-10 times in 2 or 3 sets.

These are 5 very easy tummy or Abdominal exercises to really get to the fat deposits around your stomach and sides. Doing these on a regular basis will see great results for getting that flat tummy. Over time and with a healthy diet, you may well begin to see the elusive 6-pack forming!

What to drink when working out

Most people get to work out and do exercises everyday but what should they really drink when working out? Here is a list of some drinks that helps them hydrated and also aiding them in their goal to lose weight plus keeping them healthy at the same time.

Coconut water 
Coconut water is rich on electrolytes and it works well when you’re dehydrated is stumpy on glycemic index which means it doesn’t affect your blood sugar that much. Study shows that coconut water aids in reducing blood pressure and cholesterol. It also helps in keeping your heart healthy.

Sports Drink 
Sports Drink is well known to give you energy and its taste is just so good. We find these mostly in commercials and the player says “It’s best when I’m in the game”. Many people who do a lot of tiring activities in the day drink this as it also good for the health because it contains a carbohydrate solution which helps speed up the fluid back into the body and give fuel to your muscles. Studies also show that sports drink absorbs just like water.

Green Tea
One factor of why we work out aside from being healthy is to lose weight and when we do workout Green Tea is advisable to drink every day. Aside that it is 100% natural, it also lowers cholesterol levels so it is safe and it keeps you healthy. Studies show that people who drinks Green tea burns more calories than those who drink caffeine.

Exercise To Increase Leg Length - How to Lengthen Your Legs to Increase Your Height

Exercise To Increase Leg Length

Exercises that lengthen and strengthen your legs are also important for those who are well-proportioned because if you fail to attend to this essential detail of your body you might miss out on the full benefits you will get from exercising to grow taller.

The Best Workout Exercises To Lengthen Your Legs

Jumping Rope. This is the simplest exercise you can do everyday to increase your height. Try doing this exercise by jumping with both legs at the same instance to make it more effective. When you do this 5 minutes everyday you will surely increase the length of your shin bones. Exercise To Increase Leg Length

Swimming. You will get a lot of benefits from swimming aside from making your lungs and stamina stronger you will also get a bolster in your height increase by stretching the whole length of your body and not just your spinal column. The best stroke that will help you in your goal is the breast stroke. The kicking action focuses on your legs and stretches out your arms while floating in water.

Set out for a bike ride. Go out and ride your bike at least 3 to 4 times every week. Using your bicycle for 15 minutes every other day is a terrific way to stretch out your legs. You might want to elevate your seat a few inches higher than you are relaxed with. This will require you and your legs to stretch out during the ride but I suggest you get your initial practice at a gradual pace so you will get used to a higher seat.

Leg lengthening exercises are crucial to increase your height. You should make every attempt to lengthen your legs. These exercises are the finest workouts you can easily do everyday and it is the safest and most naturally way to so start increasing your height.

Awesome Health Tip : Self massage using Hand

We all crave a good massage. Even if we are not suffering from any long-term problems or pains, almost everyone loves being pampered and getting maximum pleasure out of a relaxing experience. Having someone, or something to massage you with a therapeutic touch can be a very good experience.

Massaging helps to relax nerves, muscle pains, spasms and aches, anxiety, and most importantly - stress. It also works effectively on the unsightly cellulite build-ups on the body. Overall, it can improve your general health and well-being by improving blood circulation in the body. But how will you get the benefits of massage?

Going to massage spas and salons may not be a viable option as it may be financially taxing and will make your daily schedule go haywire. Often, the available time slots may not fit in with your schedule. Add to that the inconvenience of the long durations of massage sessions. Not to mention, massages in spas and salons can be really expensive!

A viable alternative is "self-massage." Although massaging oneself may seem somewhat incongruous, with the help of some particular techniques it may be just what you are looking for. Self-massage is the 'in thing' in this age of self-help. Think of the memorable saying, "God helps those who help themselves." You can certainly help yourself through self-massage.

Self-massage can be beneficial for everyone, in this whirlwind of our busy everyday lives. Most of us choose to go online to order a pizza or spend hours on the phone recollecting how bad the day has been. Why then can't we get the time for self-massage, especially since it can be a relaxing end to a stressful day?

Vibrating handheld devices, massage balls, foam and plastic rollers,etc. are all part of the equipment that can be used for self-massage. All these self massage aids have their own applications, all beneficial. You can use a handheld device while watching TV, reading, sitting, or even while resting on the bed. But the truth is, all you really need to perform self massage are your own hands. There are many resources available on the web which can teach you self massage techniques.

In conclusion, if you want to reap the benefits of massage without having to leave your house, you should definitely try out self-massage. The solution lies, quite literally, at your fingertips!

I've been practicing yoga for many years, and now that I'm teaching yoga too, I'm excited about sharing everything I've learned. Of course my own journey as a student continues. I trying to learn everything I can about human anatomy and trying to bring that knowledge into my practice and my teaching. I highly recommend that you do the same. I'm interested in being able to not just teach yoga to others, but to really help people to live better lives outside the yoga studio.

By James M Harris

4 Must Steps to Build Muscle For Beginners

For any Gym goers new to the gym and fitness, who want to learn the secrets to getting bigger and stronger keep reading. This is based around the FOUR MAJOR aspects of bodybuilding and weight training; Strength Training, Nutrition, Supplementation and Rest.

Training
If you want to get big, you need to train big!!! Train 3 - 5 times per week and keep your sessions short, 45 minutes should be plenty for new gym goers. Train two muscle groups per week or every 5 days... do not combine 2 large muscle groups on the same day. Your big muscle groups are chest, back and legs.

Do big (called compound) exercises such as bench press, shoulder press, rows, squats, and deadlifts first in your workouts.

For volume and intensity, the more volume, the less intensity and vice versa. For reps and sets, aim to fail between 8-115 reps and if you are training intensely do only 5-8 sets per body part (more sets for the bigger muscles, less for the smaller ones).

By keeping your rest below 2 minutes your heart rate should stay in anabolic training zone which burns the maximum amount of body fat.

Nutrition
To gain mass you need to EAT!! Ideally every 2 hours if possible split in to 6 meals a day. A ratio of 50% Carbohydrates and 50% Protein and Fat is the best place to start. Evaluate how you feel and adjust accordingly, some prefer more Protein when weight training.

Your 3 most important meals of the day are breakfast, after you workout, and before bed. Ensure these are very clean meals and contain protein. Don't be afraid to have a cheat meal once per week - a healthy digestive system can eliminate it without too much hassle.

Rest
Avoid over-training, This means don't spend hours in the gym and avoid long cardiovascular sessions. We're looking for an anabolic response for muscle growth so short sprints at high intensity are definitely the way to go.

Make sure to use your days off as rest days, and get at least 8 hours of sleep per night. Your muscles grow when you sleep, not when you're training in the gym!

Supplementation
Supplements work best when your first three aspects must be consistently on track. If your diet, training, and rest are not correct, supplements will be no good. Cheap and easy to find supplements use are:

Multivitamins- Take in the morning. Generally speaking you get what you pay for but be sure to compare labels for high levels of each common Vitamin and Mineral.

Whey Protein can basically be taken at any time of the day to help your Protein intake, but the most effective time is immediately after workouts and before bed.

Creatine is one of the world's largest selling supplements. As a beginner trainer it's generally not required because you'll be adding strength purely from a neurala adaption and hence, not needed. Some athletes find it helps with recovery so there's a positive for new trainers, but generally no needed until you've been lifting weights for at least 6 months. Bloating is a common side effect as creatine can often lead to water retention.

For beginning trainers, the advice is keep it simple!! Too many personal trainers want to play around with fancy gadgets and they're favourite exercise. The fact is, for beginner muscle builders you want to keep it simple and consistent so your body has time to adapt and grow!

So there it is, train eat big, train big, sleep big and soon you too will be big results come with time and patience.

By Sam Struthers

TMJ Disorder Exercises

TMJ, a disorder in which the upper and lower jaws are dislocated, can be cured by TMJ exercises. While the exact cause of TMJ is not known, individuals with the disorder experience pain when opening their mouths. In some cases, the pain will spread to other parts of the body. If TMJ is not treated, it will eventually cause arthritis.

Avoiding stress to the area and immediate attention are the best ways to cure TMJ completely. While in some cases, it may be necessary to see a doctor, these TMJ exercises will relieve the pain and are effective at healing the disorder. If pain persists longer than a week, seek out medical attention as this may be a sign that there are further complications.

1. Rest the chin on the palm. Clench the fist in order to provide a firm position for the chin to rest. Maintain the pressure while opening the mouth and closing slowly. Repeat this exercise with ten second intervals to rest between openings. Make sure the rest the jaw firmly on the chin and ensure that it stays in contact at all times. This exercise is designed to maintain the jaw in correct alignment and avoid strain on the muscles and tendons.

2. Place two fingers on top of the lower middle teeth. Press hard against the teeth while opening the mouth widely. Close slowly and repeat as many times as possible for up to ten minutes. Be careful while doing this exercise as too much pressure can cause further damage. Maintain a firm pressure against the bottom teeth as this will help to relocate the jaws, but avoid causing pain. If this exercise begins to hurt, stop immediately.

3. This easy exercise can be done several times a day safely. Place the tip of the tongue on the roof of the mouth. While keeping the tongue touching the roof, slowly open the mouth as much as possible. Close closely and repeat several times. Keeping the tongue on the roof of the mouth forces the jaw to open in correct alignment. This exercise can be repeated several times during the day and should be done periodically to ensure that the jaw is in correct alignment.

4. Using both hands, press fingers into the jaw at the joint on both sides of the mouth. Apply a firm force on each side, like you would do if aligning a clamp. Slowly open and close the mouth, keeping firm pressure with the hands. This exercise will align the jaws safely. If there is pain, stop the exercise immediately.

These four exercises are an at-home way to cure TMJ. Not only will doing these exercises heal, they will also relieve pain to the jaw and face. While it may be necessary to see a doctor if pain persists, these exercises can help with mild to moderate TMJ.

6 Serious Signs of Over-Exercising

1. Your workout leaves you exhausted versus energized. If you finish your workout feeling like you need a nap, rather than feeling revitalized and ready to conquer the next thing, you are likely pushing yourself too hard or too long, and it may be time to assess and scale back those workouts.

2. You are unexplainably irritable and moody. If small things are setting you off, and you can’t figure out why your fuse is short or your moods are so funky, this could be a sign that your body is worn down and fatigued. Your body may be screaming for a vacation from exercise, so take one!

3. You’re sleeping too much or can’t sleep. Are you restless and unable to sleep through the night no matter how tired you feel? OR, does it not matter how much sleep you get you STILL feel tired? Both of these can be caused by overtraining. When you exercise too much, your body can interpret it as a stressor, sending out stress hormones like cortisol that makes sleeping difficult. On the flip side, overtraining can actually make some people more tired than normal. Sleep is the time when the body and brain repairs itself, so if you’re pushing it too hard, your body might be telling you that it needs more rest that you’re giving it.

4. You have ”heavy” legs.  Rather than walking or jogging with ease, your legs feel like dead weights. Heavy, tired and overly fatigued legs (or arms) can be caused by muscles that just haven’t had enough time to fully recharge and repair.

5. You get sick frequently or can’t seem to recover. When you over-exercise you break your body and immune system down, so you are more susceptible to getting sick, or it takes you longer to recover.

6. You feel sore for days at a time. Rather than bouncing back from a tough workout, if your body is constantly aching or sore it’s a warning that you need to step back and allow it to repair itself.

As I stated above, many people don’t push themselves hard enough. Others (and I am guilty of this myself sometimes), tend to “overdo it” or have trouble taking a break from exercise. If you are like me, I encourage you to check yourself and take these signs seriously. If you are affected by any of them, re-assess your workout routine and your life. At the end of the day, life is too short to go through it fatigued, moody, and exhausted.  And  life is definitely too short to spend all of your life in the gym.

Muscle Building Men vs Women

Like just about everything else in the world, building muscle is different for men and women. Because their bodies function differently and need different things in order to gain and maintain muscle mass, it is important that the program each chooses to build muscle and increase health is tailored for their particular sex.

Some elements of workouts and dieting can cross over but for the most part a man and a woman that are embarking on body reshaping programs will have to plan and follow them differently to maximize the benefits and achieve the greatest results as quickly and effectively as possible.

For the most part, when thinking of muscle gain, men are thinking of bulk and size while women are thinking of being lean and toned. While there are definite exceptions to this idea, the world of female bodybuilding is growing in both size and fame,  the muscle-building needs for men and women are different, so the way they must go about achieving their goals must be different. 

Men tend to want large, defined and impressive-looking muscles. This requires extreme effort supported by carefully designed diet programs including large caloric and protein intake. Experts recommend between 2700 and 3200 calories a day to begin for men looking to gain muscle. A formula using factors such as weight and BMR can determine the number of calories you should consume a day. Studies suggest that the most effective way to get amino-acids, the "building blocks" of muscle tissue, is to consume liquid supplements such as whey-based protein shakes that contain 35 grams of carbs and 6 grams of amino acids. 

By ingesting these nutrients in liquid form, your body will be able to absorb them more quickly so they will be available for fuel. It is recommended that these shakes be consumed 30 to 60 minutes before a workout for maximum benefit. As for the actual exercise, building bulk requires a few repetitions with very heavy weights to stress the muscles into impressive growth.

Women should approach muscle gain differently. If you are a woman interested in what muscle gain can do for you, you should consider that improving your muscle tone can contribute to weight loss and posture, which will greatly improve your overall appearance. 

Muscle tissue burns more calories per day than non-muscle tissue even during periods of rest, meaning even when you are sleeping, the muscle tissue in your body is burning extra calories. If you eat fewer calories a day than you are burning, your body will look to your fat stores for fuel. This means pounds lost! While women need protein and carbohydrates just like men, they need a much smaller amount and, because they are not looking to bulk up, the balance in different. 

Protein shakes and bars are good for women as well, though, because they support healthy muscles and offer quick meal alternatives. While exercising, women should focus on light weights used for several sets of many repetitions. This type of workout results in long, lean muscles that will give a slim, toned appearance.

Healthy benefits of Jumping Rope

Jumping rope is one of the best exercises for improving cardiovascular health that we have. And, the added benefit, is that this piece of equipment is one of the cheapest pieces of fitness equipment that you can purchase.

The fitness rope is used in many sports as a conditioning exercise. After adding this exercise to your fitness routine, you will notice a change in your body after a few weeks. You will find that your reflexes have improved, your endurance has been greatly enhances, and your coordination is much better than it was before you included it as part of your normal routine.

Another really great thing about this exercise is that you can practically carry it anywhere. Unlike a set of barbells, medicine balls, treadmills, and the like - the jump rope, aside from running shoes, is about the most portable piece of fitness equipment that you can carry. And you can use it just about anywhere. On a nice day, you can simply go outside or to the park and exercise outside. On rainy days, if your ceilings are high enough, you can use it indoors as well.

If you have never used this type of equipment as kid, it may take you a bit of time to become adjusted to it and to become coordinated enough to use it without tripping over yourself.

The jumping rope is also a virtual calorie burning machine. All of the major muscle groups of the body are put into motion. The upper torso including the arms, shoulders, and chest. and the lower part of the body such as the thighs and calves. And the intensity of the exercise can be increased by simply spinning the rope faster as you jump.

The only real bad thing about jumping rope is the strain that it can put on your ankles and feet, especially if you are heavy. You can mitigate this, to a certain extent, by jumping rope on padded floor surfaces that can absorb the shock of your body weight as you jump up and down.

Having the right shoes is important as well. You want to have shoes that support your arches and have sufficient absorption padding on the soles. If, however, the combination of the padded floor and good support shoes, still give you foot discomfort, you should temporarily suspend jumping rope from your fitness routine until you can see a foot specialist to determine if you have a problem with your foot or legs.

10 Health and Fitness Tips

1. MAKE A PLAN. Think about ways you can become more physically active. Keep your plan simple and realistic. Write it down and post it at work and home.
2. USE YOUR TIME WISELY. Most people think they don't have time to exercise. Yet 30 minutes a day is all that's needed to look and feel better. Often you can include one activity into daily chores like parking your car furthest away from the store or taking the stairs instead of the elevator.
3. START WITH SMALL CHANGES. If you have been previously inactive, don't change your lifestyle overnight. Not all people need to become Olympians. Make gradual changes in increasing your level of physical activity and stick with them.
4. VARY YOUR ACTIVITY ROUTINE. To avoid boredom or burnout, be sure to include a variety of activities in your fitness plan. This will also help you to use different muscles and achieve improved fitness.
5. KEEP IT FUN. Be creative and adventurous. Return to some of the activities you enjoyed as a kid like biking, jumping rope or kickball. Plan family outings involving a physical activity.
6. PICK A PARTNER. Find a friend or family member to become active with. Or join a group or club where the people share similar fitness interests--or start one at your work or in your neighborhood.
7. SHARE YOUR FITNESS NEWS. Discuss the changes you've made to become more physically active with your family, friends, and neighbors. This helps reinforce your own commitment to change and can inspire others to become more active as well.
8. BALANCE YOUR ENERGY INTAKE AND OUTPUT. A healthy eating plan goes hand-in-hand with fitness. Whether eating or exercising, remember to follow the principles of balance, variety, and moderation.
9. CHART YOUR PROGRESS. Keep a log of how often and how long you exercise. Note any weaknesses and discuss them with your partner. Identify ways to improve.
10. REWARD YOUR ACHIEVEMENTS. Select a meaningful way to celebrate your new more active lifestyle, like buying a new pair of sneakers, tennis racket or exercise outfit.

Muscular & Lean Body Tips

Everyone wants to have a great body, complete with a six-pack and toned muscle all round. If your abs look good then generally your whole body looks good. However, the question of how one achieves a lean and muscular body is one that millions of people across the world struggle with. This article will reveal some effective strategies for getting rid of that stubborn stomach fat that stops you having those flat six-pack abs that everyone wants.

Diet
The first and most important thing to do in order to lose your belly fat and get flat abs is to clean up your diet. Exercise is important, but your diet is king when it comes to losing body fat and revealing those abs.

Now, unfortunately there is so much conflicting information in the media these days about what really constitutes a healthy diet that promotes fat loss. We are continually bombarded with messages about different diets - low carb this and low fat that, high protein, Atkins, South Beach, liquid diets, and many more - that the average consumer does not even know where to start their diet to get lean.

However, the bottom line is that to get a lean and ripped body, you have to lower your body fat content. This means cutting out the highly processed and fat laden foods that are responsible for many of the health and obesity cases we see in society today. To start a healthy diet, one should avoid junk food and foods high in sugar. One should try to replace these with healthier options that are low in fat and cholesterol, such as whole grains, fruits and vegetables.

Food laden with transfats like fries and crackers should be avoided. One can replace these "bad" fats with "good" ones by consuming foods that are rich in unsaturated fats, examples of which include salmon, avocados, soybeans and walnuts. In addition, foods with vitamin C like kiwi and oranges can help to reduce belly flab. Vitamin C helps to balance hormones that are usually released when one is stressed out. Being stressed can cause people to put on weight and an intake of Vitamin C helps the body to turn fat into fuel

Whole Body ExerciseThe second thing that works well is workouts that focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should of high intensity, with short rest intervals, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

Specific Training for AbsThirdly comes training specifically designed to focus on the Abs. When it comes to training the abs, one should not rely so much on crunches and sit ups as a lot of people do. These are fine for someone who is in poor physical condition and is perhaps starting out on the road to fitness, but people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and anyone that knows anything about muscle development knows that resistance is what develops and tones the muscles.

The Benefits of Jumping Rope

When it comes to exercising, people have a number of options available. These options tend to grow more complex over time, and each new exercise product claims to be superior to older products. Despite this, many experts believe that some of the simplest exercises are some of the best. One of the oldest exercise products, this simple piece of equipment has a number of benefits. Here are just a few of the benefits.

First, skipping rope is a fantastic cardiovascular exercise. Studies have repeatedly shown that cardiovascular exercise is the most important type; it improves heart health, and it has been tied to increased longevity. Fortunately, cardiovascular exercise does not need to be particularly intense, and three 15-minute sessions per week is enough to reap measurable benefits.

They may be used with limited space. Most forms of cardiovascular exercise require expensive, heavy machinery or spending time outdoors. For those who live in especially warm or cold climate, being able to do it indoors makes it far more convenient. With skipping ropes, there is no excuse to avoid working out. Further, exercise experts believe that the most effective exercises are the ones that are easiest to do. Learning to jump rope takes most people only a few minutes, and the ease of the exercise helps those trying to stay in shape develop consistent habits.

Many forms of exercise can lead to injuries. Even something as simple as running can cause knee injuries and other potential problems. Skipping ropes, however, allow a form of exercise that is fairly easy on one's joints. While those with knee problems will want to consult with a physician before embarking on an intense jump rope regimen, jump rope exercises can generally be done without causing any injuries. In addition, skipping rope will help strengthen one's leg muscles, which are helpful for preventing injuries people tend to acquire as they age.

Another major benefit of skipping ropes is that they are fun to use; those who exercise can focus on increasing the length of time they exercise or how quickly they exercise. It is possible to jump rope while listening to music and match the tempo of the song, and there are various jump rope techniques that can be learned over time. Those who fall in love with their jump ropes may wish to look at jump rope competitions to see how the most talented jump rope athletes in the world perform.

Water Infections - A Risk for Women of All Ages

According to survey reports, more than half of the total women get affected by urinary tract infections in their lives. After common cold and flu, the UTI is observed as the most common kind of infections in elderly women. Also, the kind of infection is more common in women than men and also there is the possibility of recurrences in females.

There are a lot of aspects that should be known about water infections or UTI. With having proper information, one would be able to understand how the infection is a risk for women of all ages.

Structure

The structure of female urinary tract is also one of the major reasons behind the more risk of infection. The fact is that the size of urethra in women is smaller than in men. Furthermore, there are the chances for bacteria to enter into the urinary tract from the anal opening.

Sexual behaviour

Another risk of water infection is due to the recent or frequent sexual activity. As per experts, more than 80% of cases of infection in women occur within 24 hours of sexual intercourse. One fact to note here is that the infection cannot be transmitted through sex.

Generally, the act of intercourse itself increases the risk of infection but some factors are there that add more to the risk. The females who have sex for the first time are actually at the risk of honeymoon cystitis. Another factor that adds more to the risk is the sexual position of females. If women are at the top, it may contribute to the risk. Using any kind of contraceptive pills can also increase the risk of cystitis.

Pregnancy

If during pregnancy a woman is suffering from cystitis, it can cause a lot of complications. The frequent urination is a common symptom of infection and this can cause pressure on bladder that can ultimately lead to serious pregnancy complications.

Menopause

Among all, the most risky condition in women is the menopause. Due to estrogen loss during these years, the walls of the urinary tract gets thicker thus reduce its capability to resist bacteria. Also, the loss of estrogen reduces immune factors in the vagina and this situation help block Ecoli.

There are various other specific risk factors associated with the water infection. Individuals can go through different websites to get more detailed information related to the risks, symptoms and complete cure of urinary tract infection in women.

5 Quick Exercise to Reduce Body Weight

Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

Squats

Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Pushups

Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.

Jumping jacks

Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.

Fast walking

While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.

Stepping

Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm).

Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.