The thought of growing old and decrepit is appealing to no one. If this concerns you health and fitness training should be of the utmost importance to you. Exercise, in particular strength and cardiovascular training, is the only true fountain of youth. Many people joke that fitness is the poor man’s plastic surgery. As with many jokes, there is some truth in that statement.Muscles shrink (the technical term is atrophy) as we age. Muscles will become small, thin, and wiry as we age and the only method of reversing this process is strength training. Strength training gives your muscles that full, toned, and youthful look. A fitness routine aimed at developing strength can come in many forms; body weight exercises, traditional weight lifting, kettlebells, plyometrics, speed (sprint) training, or any combination thereof. The key thing is to work all the major muscle groups in your body; shoulders, chest, back, abdominals, and legs.For example, a very simple and very short strength fitness routine could be hill sprints and burpees, just two exercises. Find a hill near your house that is between 50 to 100 metres in length. Run up the hill as fast as you can. The hill itself forces you to use perfect sprinting form, which means you to use a full range of motion. You must pull your knees high, lean into the hill, and pump your arms high and fast if you want to run up a hill at top speed. Once you reach the top walk back down at a brisk pace but not so fast as to be careless and injure yourself. At the bottom of the hill do a set of 10 burpees. Now repeat, sprint up the hill as fast as you can, walk down at a brisk pace, then to 10 more burpees. Do this 5 times. It won’t take you 15 minutes to do but if you do this 4 times a week I can guarantee you will be strong.Being strong translates into looking good. Do you want the kind of butt and thighs that look incredible in a pair of jeans or in a bathing suit on the beach? If so you will only get that kind of look from strength training. If you want strong shoulders that taper into a thin, hard, waist you had better do some kind of muscle-building as part of your fitness exercise program. All the plastic surgery in the world can’t build a great butt and thighs or strong shoulders or a hard waist and that’s a fact!If you haven’t exercised in a while begin by walking up the hill and walking down. When you do the burpees do them in a slow and easy manner. Do this routine for 4 weeks. After that time start by jogging up the hill, walking back down, and start to speed up your burpees ever so slighting. Do this for 4 more weeks. After this time you should be ready to do this fitness routine at full speed.To stay looking and feeling young you also need to devote time to cardiovascular training. You can do moderate paced cardio training such as jogging, swimming, or bike riding. Or you can do short but intense cardio training such as sprints, intervals, or complexes. In fact, the simple routine mentioned above (Hill Sprints and Burpees) is also a great cardiovascular routine. The sprinting and the constant motion will get your heart rate really high and it will stay high for 45 minutes to an hour after you have finished you 15 minute fitness routine helping you burn fat even after you finish exercising. Cardio will help you burn fat to reveal that strong, sexy body you will build with strength training.Health and fitness training can be fun and with the proper fitness exercise program in combination with a healthy diet you can still look young at an older age.
Begin your day with a morning meal:Yes, breakfast really is the most important meal of the day. Breakfast refuels your body after a long night without food. It will help you focus at work and keep you energized! It’s simple to prepare breakfast that consists of cold cereals, fruit and low-fat dairy, whole-wheat toast with peanut butter… even lean meat (yes, last night’s chicken will work too).Start Moving!It’s easy to work fitness into your daily routine. Walk your dog, fly a kite, ride a horse (if you have one), bicycle or jog… anything–just start your day with some activity and you’ll be rewarded.Take a 10-minute break every hour while you work on the computer or when you watch TV. Using the stairs instead of taking the elevator is an excellent way to get fit and burn extra calories. Start out by trying to follow these suggestions for at least a half day and build from there.Sweat!Help your heart push harder and be stronger by working up a sweat! You’ll look and feel better too. Start with a warm-up to stretch your muscles. Include at least 20 minutes of cardio exercise such as swimming, running or walking. Follow-up with an activity that helps you build muscle… try push-ups or lifting weights. Be sure to cool down by stretching or doing yoga.Get fit with your family and friends:Being active is much more fun with your family and friends too. Encourage other family members to be a part of your plan and stick with it. Plan at least one special exercise event, like a riding bikes, riding horses or even climbing. Work as team to achieve results!Smart snack choices:Snacks are an excellent way to refuel your body. Choose foods from different groups–a glass of low-fat dairy, whole grain crackers, an apple, peanut butter, raisins or even dry cereal. Choose 2 to 3 snacks per day to keep hunger in check. Here’s a quick guide to daily food choices:Fats, Oils, and Sweets (sparingly) / Milk, Yogurt, and Cheese (2-3 servings) / Vegetables (3-5 servings) / Meat, Poultry, Fish, Beans, Eggs, and Nuts (2-3 servings) / Fruits (2-4 servings) / Breads, Cereal, Rice, and Pasta (6-11 servings)Eat more grains, fruit and veggies and balance your diet:All of these foods provide your body with power, natural vitamins, nutritional value and fiber. Besides… they taste great! You just have to be sensible about how often and how much you eat. Your body needs protein, carbohydrates, fat and a variety of natural foods with vitamin C and A. Checking the nutrition facts on food labels will help you get the best nutritional value possible.Make physical activity and healthy eating fun!Take advantage of activities your family and friends can enjoy doing together–try new things! Besides getting healthy, you create a lasting bond. Try new foods, activities, and even games to stay mentally focused and physically strong. The key to success–set realistic goals.Health and fitness is a lifestyle so why not get started today?
Weight loss has become among the common goals of people around the globe. The great thing is that oftentimes, it’s no longer just about looking good with toned arms and a 24-inch waistline. People have come to realize that maintaining a good way of life has more bearing. Regardless of what the motive is, it looks like a great number are striving to lose some pounds. If reducing your weight is in your list of goals, you may want to consider a weight loss or detox retreat, spa or bootcamp.These fitness getaways provide an enjoyable, thrilling and highly effective alternative to your run of the mill gym. With the proper tools and programs made not just to help you lose needless pounds but also live a continuous healthy and balanced lifestyle, here is some more information about these wellness choices:Weight Loss RetreatsAre you up for a health and fitness getaway? Look for a weight loss retreat. It lets you join in various full-body workout routines in an environment that is truly favorable for those who wish to stay healthy. From indoor workouts, healthy food options, to outdoor activities such as hiking, not forgetting magnificent views as your backdrop, weight loss retreats will help you accomplish your fitness objectives.Weight Loss SpasYou’ll find different types of weight loss spas, centering on different kinds of diet plans and programs, but they’re all designed with the overall health as the primary goal and not just weight reduction. Although the goal is to return home feeling lighter and looking better because of the blend of relaxation treatments, diet, and workout, weight loss spas will teach you how to improve your dietary habits and exercise routines and help guide with regards to deciding on the best weight management program for you or how you can adhere to a healthy way of life even if you are no longer at the spa.Weight Loss BootcampLooking for a full body workout program that runs from one week to a few months? Be part of a weight loss bootcamp. You may think that since programs here take more time than in health spas or resorts, these can get pretty uninteresting. Well, the majority of these types of bootcamps facilitate several fat-burning activities throughout the program so competitors always have something new to look ahead to. If you’re looking for a health kick before an important event (like getting married) there are weeklong programs that will be right for you. Alternatively, in case you’re looking to make a more serious long-term commitment, you’ll find programs that last up to 8 weeks.Detox RetreatsWould you like to experience speedy but lasting results? You might want to consider joining a detox retreat. A detox retreat makes use of nutrition as the crux of its programs, generally focusing on fresh vegetable and fruit juices to help you shed weight faster. Aside from helping you drop the weight and making your overall health more robust, detox retreats also place importance on cleaning your system and relaxing and resting. Yoga exercises and meditation are likewise frequently incorporated into the retreat’s scheduled activities. As such, the detox program provides you with weight loss, increased energy, and better mental clarity. If you are searching for an all natural experience, detox retreats are especially suitable for you.No matter what your level of fitness is, there is a weight loss retreat, spa, and/or bootcamp which can help you achieve your health goals. It’s all a matter of doing a bit of research and selecting the best platform for you. Keep in mind, though, that what’s more important is to remain driven. Spending the weekend at a weight loss spa, for example, and going back to your old, unhealthy ways won’t be helpful. If you’ve got a friend who likewise wants to commit to improving their health and fitness, consider signing up together! It’s been proven that engaging in a fitness program with a good friend may improve your motivation and level of commitment. And lastly, it pays to be patient – you’ll see the benefits of your labor if you stick with your program.