fitness

Work out according to your body type

July 10, 2015 by Sheila Smith

Everyone always bomb us of the need to practice if we want to achieve a better figure. And it is true!
BUT, before you start any training you have to determine your goal, above all, determine your body type and accordingly adjust the exercises. If you have stronger hips certainly you will not do exercises for your legs or if you do not have a pronounced waistline of course you will not focus on that region.
We recommend different types of exercise, depending on the physical constitution.
This are the 5 basic body types…

And now, after you recognized your type…

1. Hourglass – This body type is considered most feminine. Given that nature has endowed you bigger breasts and hips and a small waist, your job is very easy. You can do any form of cardio exercises. Every time concentrate on different muscle group.
Cardio exercise will help you keep the body weight under control, and lifting weights will help you keep a perfect balance between the upper and the lower body.
Recommended exercises: jogging, cycling, jumping jacks, swimming, biceps curls, shoulder exercises and squats.

2. Pear – People who have this body type narrower shoulders, smaller breasts, and generally smaller torso, while the majority of their mass is in the hips, buttocks and thighs. You should avoid cardio exercise that can increase the volume of the muscles in the lower body.
This means – avoid all forms of steppers. When it comes to weights, aim to define the upper body.
Recommended exercises: walking, easy cycling, rope jumping, squats, push-ups, chin-ups, exercises with weights for the shoulders, back and chest.

3. Rectangle – People with this body type have a wider waist and shoulders, which means you have to concentrate on reducing the waist. These include cardio exercises – treadmill with an incline and stepper. Use weights for the lower body. Squats with weights are the perfect exercise for you.

Recommended exercises: exercise on the treadmill with an incline, do different types of squats with weights and without them, different kinds of exercises for the abdominal muscles and hula – hop exercises.

4. Apple – This body type means that the middle part of the body is larger – the chest, waist, hips and buttocks, while the shoulders and legs are thinner. What should you do to get your body to the desired shape is doing cardio exercises for weight loss, but also to increase the muscle mass on the legs. So, the best exercise is the treadmill, while exercising with weights should be only for legs and shoulders. Be sure not to forget the exercises for abdominal muscles.
Recommended exercises: all forms of cardio exercise for losing weight, weight lifting, exercise for the abdominal and back muscles.

5. Strawberry – If you have this body type that means that your shoulders are wider at least two inches from your hips, which means that the upper body is wider than the bottom. Your goal should be to shape the lower part. As for cardio exercises for you stepper is a best decision. Avoid any kind of cardio exercise because of you can lose muscle mass in the legs. Focus on the lower part of the body.
Recommended exercises: exercises on treadmill, treadmill with an incline or without, leg lifts, squats and other types of exercises for legs.

6 habits of always fit people

July 1, 2015 by Sheila Smith

You’ve probably always wondered how it is that FIT people just constantly have the time and energy to train? How do they manage to always have six pack and biceps? The secret of these people still lies in a number of “little things”

1. Exercise even if you only have 15 minutes free time. Fifteen minutes of exercise is better than no exercise at all. If you have 15 minutes before you hop in the shower or you need to go out with friends, do a series of “Jumping Jacks” with your favorite pop song.

2. Mix sports. Do yoga the first day, aerobics the second day, try something more extreme on the third day, such as rock climbing or parkour. It is important that your exercise routines do not get boring.

3. Rather than skip exercise, think about how good you will feel after a strenuous exercise. Although many practices are painful, both physically and mentally (when you push forward), have in mind that the endorphin rush that you’ll get after a two-hour workout. And of course you think about how soundly you are going to sleep all night.

4. Eat the right foods. It is important to eat healthy and regularly. Add more fiber, protein, fruits and vegetables in your daily meals. Replace the milk chocolate with black chocolate, which is rich in antioxidants. The dough and alcohol to a minimum. Keep the pastries and alcohol to a minimum.

5. If you are not a fan of the gym work out at home or outside. Remember that good training does not mean using gym equipment. It is essential that every day you do some minimal training and activate the body.

6. Instead of thinking about how you will look when you lose weight, think about how you will feel. Exercise triggers the production of endorphine, and you will see the results very quickly if you’re not too burdened about how you look.

How to motivate yourself to work out?

June 10, 2015 by Amy Brown

Working out will increase your self-confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes … Rarely a woman does not know this, but there remains a small number of women who rarely practice physical activity. And why is that? It is due to lack of motivation.

Motivation is what you need to get out of bed, take yourself to the fitness gym and practice regularly. Here are some tips that can help you find the necessary motivation to make working out part of your everyday life:

Always set goals you want to achieve. You want to look great at the beach? Now is the time to stand up and do some exercise. But when the summer ends, do not stop, set your new goal. Many people practice for a certain period of the year and then they give up. They see that their body shape is improved, they reached the goal and start to lose motivation, so for several months they are back to their old look. To avoid this, you set yourself a new goal, such as : “to look sexy on my birthday party” or “finally to button up the floral dress that I keep so long in the closet.” As long as you have goals, you will have the motivation to achieve them.

Add some fun into your workout routine. Yes, the rotation of the stationary bike is very boring, especially if you have to do it 30 minutes. But there is always a way to you make it fun. Listen to your favorite music or watch your favorite series. Before you blinked, you passed 30 minutes. If you hate the gym, then try something more interesting like yoga, Tae Bo, dancing, something that will give incentive not to miss any session.

Buy workout clothes. Exercise should bring you pleasure and should feel good while doing it, so proper clothes is the first step. Besides, after you buy clothes, you will feel bad if they stay unused. It should give you the motivation to get up and justify the expenses you made.

If you go to the gym, it should be close to your home. The further a fitness gym is the more excuses you can find not to go. Choose a gym that is closer to your home, even if there are fewer deals and does not look so modern as a large fitness center.

Look for a good example that you will follow. When you enter the fitness room, there are always two types of women. One group is with arranged hairstyle and sometimes makeup, dressed in fancy clothes which are sorry to sweat and other group of women with gathered hair and comfortable clothes in order to sweat more. The first type of women will find a magazine to read while leisurely spin the cycle, and the second type will try hard to work out as much as possible. You select a pattern that would follow from the second group. Or let it be someone from your environment, perhaps colleague that looks particularly young for her age because she takes care of herself.

Find your partner for working out. Invite a friend or colleague to be your partner for exercising, so you will motivate each other. But do not choose a partner who you know that will easily give up. Find a partner that wants to improve his live through exercise just like you. Maybe you will decide to compete with him.

Do not overdo the exercises at the beginning. When you start some workout classes, do not try to do all the exercises as your instructor. It is the same if you exercise at home, watching some videos. If your workout is excessive, the next day you will not be able to get up from the bed, so it is easy to assume that motivation will sink into water. The key is moderation. Start slowly and every two or three days increase the exercises you do.

Visualize. Take pictures of the old days when you think you were in top form. Or if you don’t have such photos, imagine how you want to look. Whenever you’re in the middle of exercise and have no more desire to move, imagine in the best picture of yourself, i.e the look to which you aspire. You’ll receive an incentive to continue on as soon as possible to be proud of your achievement.

Plan your day/days off. It will be difficult to motivate yourself if you exercise every day. Determine two days of the week for a pause (for example, Wednesday and Sunday). If it is Saturday and you become lazy and can’t get out of the bed, you will have the chance to say “Let’s do today and tomorrow I will rest”. Days of rest will increase the likelihood that you will stick to your plan.

Follow the progress. Before starting a new exercise plan, record the amount of your body weight. Measure the hands and the feet in the thighs, waist and hips. When several weeks pass do the measurement and record the results. Once you make several measurements, draw a graph that will clearly show your progress in terms of elapsed time. Each data entry will be more and more motivational.

Reward yourself. Whenever you reach a certain goal – reward yourself. Did you exercise an additional 20 minutes? Buy a book and enjoy while resting or go to the movies. But the reward should not be food. You’ll have no benefit to practice an additional 20 minutes if then you eat a hamburger. The higher the achievement is, the higher the prize should be.

When you have crisis and when you are too lazy, remember how you feel after exercising. Every person who regularly exercises would agree that the feeling after the workout is great. Exercise increases the levels of the hormone of happiness and makes you feel comfortable with yourself.

Surely if you want to feel it, do not be lazy and start to move your body.

7 reasons why you should start playing sports

May 7, 2015 by Sheila Smith

The health benefits from doing sports should by no means be ignored.

There are activities for absolutely every body type and personality – whether you cardio exercises, team sports or individual activities – you will easily find a sport that will suit you!
And we are here to persuade you to start doing sports! 🙂
We have 7 reasons why you should start playing sports immediately!

1. Weight control

This may be the most important argument for the ladies! 🙂 Sport is absolutely the quickest and most effective way to have the perfect body. Proper nutrition will lead you halfway, because without physical activity there will be no real results.
When you exercise, the body uses the energy stored in the form of fatty deposits (excess weight) and uses the calories that you consume through food.
But do not worry, it is not necessary to sweat in the fitness center or gym for hours. It is enough just to do a shout run and instead of using the elevator use the stairs.

2. Health control

No matter how fit you are, the practice of sport is essential for your health! Physical activity strengthens high-density lipoprotein (HDL), or “good” cholesterol and reduces the unhealthy triglycerides. It ensures a good blood flow, which reduces the risk of cardiovascular diseases. In fact, regular physical activity can help prevent or control a wide variety of health problems, including stroke, metabolic syndrome, type 2 diabetes, depression, certain cancers, arthritis….

3. Improving mood

Need emotional energy? Or need to eliminate the stress after a hard day? Practicing in the gym or a short 30-minute walk can help. Physical activity stimulates the secretion of serotonin – the hormone of happiness, which is directly responsible for happy feelings. You will automatically feel better when it comes to your appearance and it will increase your self-confidence.

4. Charging your batteries

The more energy you’ll spend, the more you’ll have it! Regular physical activity will improve your muscle strength and will boost your endurance. Physical activity contributes to a better nutrients and oxygen flow to the tissues and your cardiovascular system will work more efficiently. When your heart and lungs work efficiently, you have more energy to deal with everyday things.

5. Sports will improve your sleep

Regular physical activity will improve the quality of sleep! The faster you fall asleep the better you’ll feel in the morning, without waking up all the time and having restless dreams. But do exercise right before sleeping because your body will be too excited to fall asleep.

6. Improvement of sexual life

Every day you’re exhausted from work and you can’t do absolutely anything, let alone be intimate with your partner. This is how you enter the vicious circle of frustration and tiredness. Physical activity can help you here too. As we said it energizes you, and you will look and feel better, which will certainly have an influence on your intimate relationship! Sports can increase sexual desire in women.

7. Exercise can be fun!

Exercise and physical activity can be a fun way to spend your free time. It gives you the opportunity to relax, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun way. So, go dancing, go on hiking or join the volleyball team. Find a physical activity that you’ll enjoy. If you get bored, try something new.